Are You READY?

You have tried the distance.
You have done the open water swims.
You have hit the pavement on the cycle.
CROSSFIT 619 and training have prepared your body.

Your mind is ready.

What could you be missing?

As we mentioned in the last article, your new athletic adventure, the triathlon, actually requires a lot of new equipment that you may not be used to. You need to make sure that you don’t get a flat tire or become a sinking ship – literally or figuratively!

Many triathletes use a bike and heart monitor to help them pace themselves. Even if you use it when you train, you will want to make sure it is working properly before you begin your race. Make sure it is functioning well and locked in place in a position that is easily visible when riding.

Start your bike out in a higher gear. This will make it easier to begin the race and get momentum without having to grind on the pedals. If your bike shoes are attached to the pedals (don’t forget your special shoes!) it will help get the bike moving sooner and provide you with more stability while slipping your foot into the shoe. A lighter spin at first will also provide you with the brief warm up you need to adjust to the transition. Once you are comfortable, you can switch to the lower gears.

Many races will have someone checking the handlebars or the bike before racking it to make sure they are safe. However, make sure to do this yourself if you are on your own. If you had any last minute repairs to do on your bike, always double check their functionality.

One Down, Two To Go

If you are considering training for a triathlon, you are probably not sitting on the couch eating potato chips all day. You probably have an athletic background. Even if you are not a couch potato but don’t have experience in competing in either biking, swimming or running, you may want to consider starting with one of those sports. You could try training for a cycling race or a half marathon.

Some may be starting their training schedule already having a background in one of the sports involved in the triathlon. Depending on your experience, you may be ready for the Olympic level in that sport with little problem, but not for the other sports. For example, you may be able to run 6.2 miles without a problem, but not ready to swim .93 miles or cycle 24.8 miles.

In that case, it is advisable to continue training stronger sport at your current skill level (Olympic), but train for the two new sports at the Sprint level. This is a far safer way to begin than trying to jump into all of them at the same level. If cycling is your stronger sport, you may need to cut down your number of workouts each week to be able to fit in the other sports. Most training plans should have you practice each sport three times per week; You should not train more than four times or less than two.

If you are looking to increase your strength and stamina, CROSSFIT 619 can be a great place to start. Come in today to talk with us about how we can help you in your training plan.

Strength Training Takes You to the Next Level

Many fitness aficionados that start running, swimming and biking may start to consider stepping up their goals.

In order to get ready to move to the next level, the new cyclist, runner or swimmer will want to consider how both cross-training and strength training can benefit their progress.

Studies have shown the by introducing a strength-based weights program, athletes of these sports can improve their endurance.

As we mentioned before, cycling requires not only leg strength, but also upper body strength since the rider remains in a position leaned over the handle bars for extended periods. This can require endurance both in the shoulders, arms and lower back.


Some debate that this endurance and strength can merely be increased by more cycling. It is true that this is one way to do it, but strength building exercises with weights will also provide you with a good balanced, healthy workout plan.

In addition, some of these activities usually require good weather and athletes in many parts of the country may experience "off-days" or "off-season" and can use this activity to "muscle up" for their cycling or running programs.

Muscle strength in the quads and legs can mean the difference between walking and riding up a short hill and a strong upper body gives additional protection for those falls that are part of the sport.

Cyclists, runners or swimmers who want to weight train can rotate between cycles of strength building and endurance training. Build strength by concentrating your workouts on higher weights and fewer reps for a season and then shift to lower weights. These can be about fifty percent of your heavier weight. These will help your new muscle become more functional for your sport and reduce the chance of injuries.

Some excellent exercises:

Squats
Pull Ups
Upright Row
Bent Over Row
Push Ups

CROSSFIT 619, along with individual training with SD PERSONAL TRAINER, are both programs that provide excellent strength and resistance training programs that can send any athlete or fitness enthusiast up to the next level. Come join us today to get some great ideas on how to improve your sport.

Cross Train Your Way to a Balanced Body

Cross-training is the technique of using other fitness activities and exercise to enhance aspects that your main sport or workout does may not hit sufficiently. As mentioned previously, it is important to engage in a variety of activities that may benefit your new venture into the world of cycling.


The body is very adaptable and will soon get used to whatever type of activities you are engaging in. Cross training will aid in the efficient burning of calories, increased endurance and injury prevention, by ensuring that you are attacking a variety of muscles groups in different ways.


Though running may be though of also as primarily a lower body exercise, it not only enhances leg strength, but also core stability. These upper body muscles may not be sufficiently exercised while cycling, even though they may be stressed due to the fact that the cyclist must bear their upper body weight against the handlebars of the bicycle.


If you are a more accomplished cyclist, running may also provide the boost you need to increase your endurance and not get winded while riding.


Swimming is an exercise that uses all muscle groups and is a great cross training exercise for cardiovascular fitness. In swimming, most of the work is done by the arms, while the legs work to support the movement through the water. Since this is the opposite of cycling, it can help provide a good, balanced and toned body.


In Southern California, we may have the luxury of being able to be outdoors on our bikes all year round, but for those who cannot, swimming in an indoor pool, or cross-country skiing are great options.


Weightlifting, or resistance training, is always a good addition to any sports and fitness plan. By challenging your muscles, they will become stronger and help you perform your sport with more strength and speed. Some excellent exercises that compliment cycling include the leg press, calf raises, the hamstring curl, leg extensions and, the best exercise of all, the squat.


Aside from the physical benefits of cross training, there are also mental ones. By keeping variety in your workout, you are less likely to get tired, bored or discouraged. You will be able to keep a consistent plan and be less likely to fall into the “I don’t feel like it today” attitude.


CROSSFIT 619 workouts are a great example of cross training. They engage all muscle groups and provide a challenge to the body unlike any other. Come in and join us today to see what the buzz is all about.

Warm Up to Your Swimming Routine

We are not fish. Sometimes the water can be a scary place. For the swimming beginner, a few laps can bring on fatigue and loss of breath. Unlike land exercises, it is much harder to catch our breath in the water and continue a good workout. This can lead to pool panic for the beginning swimmer. Don’t get discouraged. A new swimmer should be relaxed. Frustration can lead to quitting. As mentioned in the previous articles, make sure to pay close attention to using good techniques and the best body position.

Start out your workout with a slow warm up routine to stretch out the muscles and get the body used to the water. Many swimmers will start just by floating in the water, doing an easier back stroke or a slow free style lap.

Try lying on your side with the bottom arm extended in front with the palm down. The top arm should be at your side with the hand on the upper thigh. Kick slowly across the pool and keep your head in a relaxed position.

To stay afloat easily, make sure your lungs are filled up. Use your lungs and stomach as floatation aids by controlling your breathing. To breathe, turn your head to the side slightly without lifting your forehead.

Once you are feeling warmed up, start by doing four 25’s freestyle. Make sure to concentrate on proper breathing and technique, rather than speed. Start by breathing on every third stroke, alternating sides. This will help to keep arm strength balance, as well as help the beginner stay straight in the lane. As you get more winded, breathe on every other stroke, on the same side. To avoid wearing out that shoulder, you can change the side you are breathing on with each length of the pool.

After you finish your routine, make sure to cool down. You can do this by repeating a similar exercise as the start.

Water Warm Ups

As we have seen, swimming is a great way to get in shape. Not only does it provide a workout for your heart, lungs and muscles, it also can be a great way to relax and forget the stresses of the day.

Even so, some people are just not ready to dive in. There are other ways to get fit in the water if you aren’t quite ready to start swimming laps. Here are a few exercises that are good for beginners who want to warm up to swimming by doing some simple, low impact, easy exercises in the water that will not stress your body. These exercises can be a good option for people who are not prepared to begin a heavy workout routine.

Arm Toning

To tone your arms, take an inflatable ball (one about the size of a volleyball) into the water. Standing in water that reaches your shoulders, extend our arms with the ball in front of your chest. Keeping the arms extended, make figure eights with the ball in front of your chest.


The March

Stand in water up to your shoulders with your arms to your side. Begin marching with deliberate, coordinated movements, extending your arms in front of you, down and back to your sides, as your legs march. Raise the knees up so that your leg forms a 90 degree angle at the knee.

Jumping Jack

Perform the traditional jumping jack in shoulder-high water. Start with your arms at your side, spring up from the legs and fan your arms out to the side and above your head. If there are others around, try not to splash them too much!

Even if you are ready to start doing laps in the pool, these exercises can be a great warm-up or cool down to your swimming routine. At BOOTCAMP 619, we encourage everyone to make sure to warm up and cool down as an integrated part of their workout. It will help you get the best results possible during your workout.

The Benefits of Swimming

Not only is swimming great exercise for anyone, it is also one that can be started at any age and has great benefits for your whole life.

If you are a like most people and don’t have a pool in your home, you will have to make a special trip to swim, but it is well worth the effort.

There are a lot of benefits to swimming. Aside from being great exercise to keep you in shape, it is also good for your heart and longs. Some enjoy the social aspects of swimming at the pool or joining a swim team or club. Others enjoy the stress-relieving sensation of the water. Some enjoy a cardio workout that doesn’t overheat you.

Swimming is also a great option for athletes who have an injury that in irritated by impact sports such as running or weight lifting. Swimming can provide a workout for your muscles, heart and lungs without stressing your muscles or joints.

Swimming is also a great option to help build endurance and cardiovascular fitness. It can help significantly improve lung performance and capacity. It is also an excellent cross-training workout and can be used as a warm up and cool down for your running or weight training routine. Prior to your workout, it will help stretch and warm up the body as well as help with the necessary blood flow to your tired muscles in post-workout mode.

Many say that swimming is like meditation for them. Counting strokes for breaths and focusing on the coordinated movement of their arms and legs as they glide through the body is a helpful way tot forget the stressors of the day. Swimming requires a good deal of concentration and is helpful in forgetting ones worries.

Some studies say that swimming is not the best way to lose weight. Cardiovascular exercises done on land may be better for that. However, even so, swimming is a highly athletic activity that will aid you in all your workouts by providing endurance, strength, coordination and body awareness.

At CROSSFIT 619, we are involved in every aspect of our clients’ athletic and weight loss goals. We emphasize a well-rounded routine to ensure that each of our participants maintain a long-term healthy lifestyle.

The Basics of Swimming

Once you are ready to get into the water, you have overcome the first hurdle. It is important to feel comfortable to begin your new adventure. The next step is to figure out how to utilize the activity to have the optimum effect. Any movement you do in the water will be a good start for exercise.

However, if you are not sure what you are doing, you may end up frustrating yourself and giving up. Therefore, it is important to begin by learning some of the basic strokes, as well as proper breathing.

Freestyle

Also known as the front crawl, freestyle is an unregulated swimming technique also used in competition. However, this term actually encompasses a variety of techniques, including the side stroke. To perform this stroke, the swimmer is facing down and forward in the water.

The kick is done with the knees staying nearly together and the feet kicking just below the edge of the water. The arms and moved in a windmill position at the sides moving over and behind the head, cupping the water as they enter. Fingers are pointed forward and angled to avoid splashing the water as they enter.

Breathing can be more difficult in this stroke, as it is performed face down. Breathe out through the nose while under water and turn the body and head slightly to the side to breathe in through the mouth as the arm extends from the downward position at the side to back over the shoulder.

Breaststroke

This is the swimming style in which the swimmer is on their chest and their torso stays forward. Though it is often taught to beginners, it is one of the strictest strokes in competition and also one of the slowest. Lean on the chest, with the arms only breaking the surface of the water, hands nearly together with the palms facing into each other.

Once extended, bring the hands back in a half circle to the shoulders and then extend them out again, cutting the water with your tight fingers. The feet begin positioned together and kick out in a frog-like manner, also in a half circle. Once extended, bring the legs back together and pull them forward so that your feel meet at your hips.

Take a breath as you propel your body and head forward and out of the water. Once you take your breath, face your head back down to the water.

Backstroke

While doing the backstroke, the arms are doing most of the work to propel you forward. Arms alternate so that one arm is always under water while the other arm is in recovery. From the initial position at your sides, one arm extends up in front of the head with the palm facing in. With the arm extended, rotate the palm out as you reach the front of the face. Pull the arm back to the shoulder above the head, still extended and cup the water as you enter. Once this arm is back in the starting position, repeat with the next.

The best way to learn is through practice. Get help from a more experienced swimmer. Learning through proper practice will help your muscles remember the exercise. At BOOTCAMP 619 and CROSSFIT 619, we encourage all of our members to be well-rounded athletes and try a variety of the different sports and exercise activities we have to offer.

Swimming: How Do I Get Started?

It seems easy enough.
Get in the water.
Swim.
It’s great exercise.
So what’s stopping you? Though it seems like a simple concept there is often a lot of confusion and embarrassment for someone who wants to start swimming but doesn’t know how. What equipment do I need? (What? I need “equipment” to swim?) Where do I go? What should I wear? What’s “freestyle?”

I had a BOOTCAMP 619 client who had been wanting to start swimming for over ten years but just couldn’t get up the nerve to go to the pool and start. Even though he had grown up around water and knew how to “swim,” he was embarrassed that he would be a bother to the other people in the pool. He finally overcame his fears, gave it a try and found he loved it.

What do I wear?
Unless you are planning to skinny dip – which may be fun, but not great exercise – you are going to need a proper swimming suit. There are many fabrics that are designed for minimal resistance in the water and will resist the wear of repeated pool use. There are all sorts of styles and you are sure to be able to find one that will fit your comfort level at a swim store or online. The key to getting started is to make sure you are comfortable walking out of the locker room.

Goggles will not only protect your eyes from the chlorine but also help you see the guides in the pool. Most lap pools have marks on the bottom to show you where you are in your lane, as well as flags on the ceiling to know when you are backstroking toward the end of your lane. The may require a little wear before they become comfortable so don’t give up on them on the first try.

Some pools will require people with long hair to wear a bathing cap. You may also find this to be a personal preference to keep your hair out of the way. Caps made of latex, silicone, neoprene or Lycra are all acceptable. Choose one that fits you most comfortably.

Swimming is Not For the Birds

Many of the physical activities we do to keep ourselves in shape can put stress on our bodies. However, one knee injury or painful joint may feel like it can put us out of commission. We just can’t take the impact to the body. Swimming can be a great addition to your workout if you are in need of a high energy, challenging workout without all the stress on your joints.

If you have seen swimmers gliding through the water and thought that it just didn’t look like it would give you the kind of challenging workout you think you need to get it shape… you are wrong. Swimming is an excellent workout that, while burning a lot of calories, is still easy on your joints. You can build muscle and endurance while the water provides support to your body. It is a sport that is great for athletes of all ages and can be done well into old age.

Though swimming has been around for as long as there have been humans and water, organized swimming began in the nineteen century. Amateur swimming associations were formed and began competing against each other throughout Europe and the United States. Events such as the swimming of the English Channel in 1875 helped increase the popularity of the sport.

Swimming is currently the second most popular exercise in the U.S. It is enjoyed in community centers, the YMCA, high schools and colleges throughout the country and is one of the most popular Olympic sports.

We recommend swimming to our BOOTCAMP 619 participants, as well as those taking part in individual training at SD PERSONAL TRAINER as a great endurance-building activity.