Whether you are looking for purchase or to rent one for the day, you should know that there are several different types of kayaks to choose from. “Sit on top” kayaks have an open area to sit on, as opposed the “cockpit” style that we use at SD PERSONAL TRAINER for our items. “Cockpit” kayaks have an enclosed area for your legs.
Some kayaks have a “spray skirt” that creates a water resistant seal about your lower body.
Inflatable kayaks are great for those who may not have the facilities to store and haul the larger, traditional style of kayak. These are a hybrid of the “sit on top” and “cockpit” styles. They have an open deck, but the rider sits below the deck area.
Tandem kayaks are great for a two person outing. Riding in a kayak with a partner can be even more fun when you row in coordination with each other.Kayaks are not only a great way to get exercise, but also are an excellent mode of transportation for fishing, camping and exploration.
There are a variety of different materials that kayaks can be made of. Some materials are lighter than others. The type of material, and thereby the weight of the kayak will play a major factor in its price.
The heavier kayaks are often made of fiberglass, while plastic and Kevlar will be lighter.
Beginners should start out by figuring out how and where they want to use their kayak and renting the style that they think will be right for them. Guided kayak tours are a great way to learn how to maneuver the boat.
Why stay inside on the treadmill when you could be outside enjoying the beautiful sun and sights of San Diego County? With a few clicks on the internet, you can easily find some stunning spots to enjoy a trail run and spice up your routine a bit.
This short, sleep climb in the tallest mountain in San Diego. The trail is popular with runners, as well as hikers and reaches 950 feet in one and a half miles. The well maintained trail has wooden steps in some places and is very well marked for distances. There is plenty of free parking at the bottom of the hill, as well as restrooms. Cowles Mountain is very popular and rangers are concerned with erosion to the hillside, so they ask that you remain on the trail. There can be quite a bit of hiking traffic at times, so make sure to keep an eye out for others.
Torrey Pines Preserve
The scenery along this coastal trail is undeniably some of the best you will find anywhere. It is a combination of dirt trails, pavement and sandy beaches – sure to provide the challenges you will need! The area is the primary habitat for the Torrey pine which is found only at these coastal bluffs near Del Mar and Santa Rosa Island.
Blue Sky Preserve
This is a 700 acre ecological preserve near Poway. It is also used for nature education and habitat preservation, but also provides excellent opportunities for fitness challenges. Motorized vehicles, as well as mountain bikes are banned, so you don’t have to any traffic to watch out for – just lace up your trail running shoes and enjoy the sights and sounds around you. There are frequent wildlife sightings, so you will be sure to come back with a story or two.
Carrizo Badlands
Carrizo Badlands are located in southern Anza Borrego Desert State park and is some of the most bizarre terrain in San Diego County. There are some excellent examples of erosion, sandstone and mudstones. The roads are made of soft packed sand and are easy on the knees. The clay hills, mud caves and arches provide a variety of scenery.
Daley Ranch
There are more than twenty miles of trails for hikers, runners and walkers on this huge ranch. It is a former cattle ranch and dairy found north of Escondido but is now a paradise for outdoor enthusiasts.
Summer has finally reached San Diego. Though many of us may have been complaining about the lack of good beach weather, there have been some benefits for our outdoor exercise routines. Cooler temperatures and breezy days may not be great for many outdoor activities, but they do make for a more pleasant run.
Now that the temperatures are getting warmer, so is your body. A jog outside, game soccer or basketball may be a little more tiring on these hot days.One should also be aware of the illnesses related to warmer weather.Exercising in hot weather adds stress to the heart and lungs. This causes more blood to circulate through the skin and less blood in the muscle tissue – and rising heart rates.
Under normal circumstances, your skin, blood vessels and sweat adjust to the heat but this can fail at high external temperatures, causing heat cramps, exhaustion and heat stroke.
Slow Down If you are not used to the heat, you may want to take it a little easier than you had on cooler days. If you have a chronic medical condition, it is a good idea to talk with your doctor.
Hydrate Make sure to drink plenty of water while you work out. If you are going to be active for more than an hour, a sports drink could be a good option to replace the sodium, chloride and potassium you lose in your sweat. Make sure to avoid caffeine and alcohol in the heat.
Dress Well Use lightweight, wicking clothing that is loose fitting and made of synthetic, cooling materials. Avoid dark colors which can absorb the sun’s heat.
Protect Your Skin Don’t forget a sports sunscreen to protect your skin. There is not use sacrificing the health and look of your skin to get “fit.”
Know the Signs If you are starting to feel weak, headachy, dizzy, experience muscle cramps, nausea, vomiting or excessive heart rate, call it quits! If you suspect a heat related illness, drink water and call your doctor if you don’t feel better within an hour. Confusion and a high fever can be symptoms to look out for.
At SD PERSONAL TRAINER, we know that knowledge of your body and health is the most important piece of exercise equipment your can use!
The type of sock you wear can be just as important as the decision to wear the right running shoe. Whatever type of foot you have, it is crucial to make sure that your socks are the right choice for both comfort and the health of your feet.
As the weather gets warmer, it is also important to make sure that your sock provides the proper “wicking” necessary to keep your feet dry during your run.
“Wicking” refers to the ability of a fabric to draw moisture away from the skin. Exercising in warm weather will cause you to sweat more and it is important that your sock be able to wick the perspiration away from your foot, avoiding blistering and possible irritation of the skin.
Cotton, though lightweight, does not dry quickly and tends to absorb the perspiration and keep the foot damp. This can cause blisters to form from the wet sock rubbing against your skin as you run. Acrylic materials, such as CoolMax, help to avoid this during warm weather. Though these synthetic materials tend to be a little more expensive, they are durable and well worth the investment to avoid being sidelined during your run or tough SD PERSONAL TRAINER workouts.
Take a look also at the design of the sock. A good wicking sock will be comprised of two layers, one to wick the moisture away, and the second to aid in evaporation.
Some runners also like a glove-like sock that has individual toes. Though they may feel a little odd at first, once the foot is in the shoe, many long-distance runners find that it helps prevent blistering and chaffing between the toes.
The idea of training for your first triathlon could be daunting. Some may thing that they need years to build up their endurance. However, if you body is already used to the sports you will be combining for your first triathlon, it can realistically be done in only a matter of weeks.
Assess Yourself
If you are able to swim for 20 minutes, bike for 40 minutes and run for 20 minutes, then you are probably ready to start training. There are a variety of different ways to train. Some may choose to give an equal balance to all the sports, while some may choose to focus on one over the other two.
Choose Your Path
A balanced training schedule would have you swimming, running and biking each two days a week for 2.5 to four hours per week. This would be done over the course of about 11 to 16 weeks.
If you choose to focus on one sport over the other, you can do that one three times per week and the other sports twice per week. However, you still have to devote 2.5 to four hours per workout to avoid becoming weak in the other two areas.
Some people choose to perform their workouts three times per week for 3.5 to 6 hours. This may help you to improve your performance on the actual race day. By performing each sport three days a week, you can divide them into a short, medium and long training session. Stagger them between sports and days so that you don’t overtire yourself in once area.
Of course, the more time you have to train, the better you will perform when it comes time to dive in and hit the pavement. Individualized training such as SD PERSONAL TRAINER will help you find your strengths and identify the areas that may need improvement.
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.
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.
Then breathing under water just wouldn’t be an issue. Unfortunately, you need to fill up your lungs with oxygen – water just doesn’t do the trick.
Even when you are exercising on land, it can often feel difficult to catch your breath. Now that you are exercising in the water, you need to have the right technique. Mastering breathing can be one of your most challenging aspects to learning how to swim for exercise.
There are a few common problems that many people have when learning to breathe properly.
Gasping
Feeling like you are not getting enough air is a common problem, particularly when you are swimming freestyle. When first starting to swim, people often make the mistake of trying to take in air and breathe out at the same time as they come up from the water. There just isn’t time. You should always exhale though the nose when under water. Inhale air through the mouth as you roll to the side and bring your face out of the water. Count your strokes to find a comfortable breathing pattern and follow it so that you won’t run out of air. For example, roll to the side and breathe in on every third stroke when you start and on every second stroke when you are getting tired.
Sinking
When rolling over to take a breath, make sure your other arm in extended forward. You can use your hand and arm to push down in the water and bring the body up to avoid sinking as you roll to the side to breathe.
Don’t Drink the Water As you increase your speed you might find yourself inhaling water. Not only is it an unpleasant feeling, but it also wrecks your rhythm. When learning and building stamina, make sure to take it slow and pay attention to your form. As we mentioned above, make sure to find a breathing pattern that is comfortable for you.
Swimming is a great addition to your workout routine. At BOOTCAMP 619, we emphasize a well-balanced regiment to ensure that our clients have the healthiest approach to their fitness.
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.
Whether you are participating in one of our programs with BOOTCAMP 619, CROSSFIT 619 or SD PERSONAL TRAINER, we emphasize the importance of a proper diet as a key component to a healthy lifestyle. Even if you “look good,” it won’t do you much good if you don’t “feel good” too.
When participating in an athletic sport like running, it is also important to pay close attention to the nutrients you are providing to your body. The same way that your car needs gas to get far on the highway, your body needs the proper fuel through a good dietary plan to keep it moving. If your car breaks down on the road, you can call the tow truck, but that won’t do your body very much good when it runs out of steam.
A proper eating plan has all the essential nutrients, allows you to keep a good energy level for body exercise and daily activities and helps you maintain a body-fat level at which you feel comfortable and healthy.
Carbohydrates
Though you may be watching your carbs for fat burning, you do need them to be a good runner. For runners, these should occupy about 50 percent of your daily caloric intake. They will give you the energy your muscles need by being converted into glucose and help keep you satiated longer on your run. Be careful though, because excess carbs are soon processed into sugar and fat.
Fat
Fat will help keep you satiated between meals also. However, if fats comprise more than 20% of your calories, particularly in one meal, then they will begin to be stored as body fat. Fat also digests slower than other foods, so you should avoid them prior to a run since they may make you feel uncomfortable.
Protein
We can’t tell you enough times that protein is the building block of muscles. Eating protein for meals and snacks will make you feel very satisfied. Still, be careful not to consume too much protein in one sitting, as it also will convert to fat. For more information on your dietary needs, visit the rest of our blog postings here at BOOTCAMP 619. You will find a plethora of information on nutritional requirements for any sport or lifestyle you desire.
Everybody has a different body. That means that we may have different prescriptions for correct running posture and style. Runners should find the best style for their own running comfort.
Stand Up Straight
You will find that a good, erect posture is most efficient for running. This style will keep your force of gravity perpendicular to the ground. You can check yourself by looking in your reflection as you run past the front windows of the stores on your route. When done properly, you will feel like your head, torso and hips are all moving together as one unit.
Stay Low
To reduce impact to the knees and improve your speed, it is best to keep your feet low to the ground. This also keeps your “RPM’s” speedier.
Relax!
Keeping your muscles relaxed (not tense), you can reduce the stress on your body. You will also be conserving energy.
Pay It Forward
Focus your motion forward. Hips, shoulders, arms and legs should all be pointing straight ahead. Make sure not to let the arms stray.
Step Lightly
Make sure to keep your steps light. Don’t allow your legs and feet to pound the pavement. This will cause undue stress on the joints. Use the ankles to flick the legs forward and not overuse the hamstrings and other major muscles.
Breathe Deeply
Keep your breathing focused on the belly, the way a baby breathes. Keep your breaths out of the chest while keeping the chest forward and better aligned for optimal breathing.
Come in to BOOTCAMP 619 and join us for one of our challenging workouts. By joining a group, you can exchange ideas and compare them with what works best for your body!
If you decide to move from running “just for fun” to competitive running circles, you are going to have to learn how to live with pain. Though it may not sound like “fun,” it is a reality. No matter how much you love it, sometimes exercise just plain hurts – all the members of BOOTCAMP 619 are very familiar with that! However, if you do it right, you will find a balance between the difficulty of running and the stress it puts on your body, and the endorphins that make you enjoy it so much.
As you gain experience, you will learn how to balance the pleasure and pain. When working your muscles at new levels, they are not able to get the oxygen that they need. Once the glucose is exhausted, waste products, such as lactic acid, are produced. This is the main cause of muscle soreness. In addition, the mitochondria become swollen and small tears are made in the muscle. Though this will lead to muscle growth and strength in the long-run, it does hurt.
When you start to feel pain and exhaustion, try setting some small goals to distract yourself. Start with positive thoughts. When those run out, try passing the next runner. Some people have even said to imagine themselves racing an imaginary person or animal next to them. Another runner once mentioned that when they are passed by someone in a race, they imagine lassoing the opponent with a giant rubber band that pulls them forward.
It may sound crazy, but distractions can help you hurdle “the wall” and get through the difficult period.
For many runners, finishing the race is just half of the difficulty. The aftershocks of a hard run can be difficult. When you finish, make sure to keep walking. Walking for a mile after the run will help your body ease out of the stress and avoid shocking it. Make sure to drink plenty of liquids through the next day after your race.
Above all, don’t be discouraged! Wait at least a week after you finish the race to either schedule the next or vow to never race again!
Even the youngest, healthiest runner can encounter some complications that can occur from training in certain extreme conditions. As we mentioned in the previous article, heat can provide a number of challenges to the runner, particularly if their body is not accustomed to these temperatures.
There are certain warning signs that one should look for to avoid problems caused by what is commonly called “heat disease.” In the most extreme cases, it has even resulted in death.
Heat disease is typified by an intense heat buildup in the head, resulting in a headache and general overheating of the entire body. It can cause confusion, loss of concentration and loss of muscle control.
It is followed often by intense sweating and the cessation of sweating, resulting in clammy skin and heavy breathing. Vomiting and faintness can occur.
True heat disease is not merely caused by overtraining or high temperatures. It is often a result of lack of sleep, infection, overweight, certain prescription and non-prescription medications or dehydration.
Dehydration is not only caused by insufficient water intake, but also by alcohol and caffeine. Medications for diarrhea and antihistamines are common medications that can contribute to heat disease.
Drinking water will help, but take care to avoid water intoxication. Though very rare, hyponatremia, or the excessive and sudden consumption of too much water can also cause serious medical problems and, though rare, is a condition all marathoners should be aware of. The symptoms are swelling of the significant hands and feet, nausea, repetitive diarrhea, confusion and disorientation and muscle cramping. Avoid it by drinking water in six ounce doses only every 25 minutes and don’t drink more if you hear a sloshing sound in your stomach.
Running is an enjoyable hobby that is good for your health. By being aware of the potential pitfalls, you can ensure to continue to get pleasure and benefit from this great pastime. Come join us for one of our BOOTCAMP 619 running activities and experience our team spirit!
There are three basic phases one can follow to get ready to take part in their first race. By devoting time to each phase, you can be prepared for the challenge. These phases are known as the Training Pyramid.
Base Training
This should be the longest phase of your training program. It is in this phase that you will get accustomed to a daily run that is relaxed, easy and within your comfort level.
These runs will get your body accustomed to being a “runner.” Your regular, daily run should be within your aerobic range and helps to strengthen the circulatory system. Oxygen and nutrients are provided to the muscles and waste products are removed.
You should perform longer runs every other week. These runs help to develop cardiovascular efficiency. To judge a “long run,” start by increasing the longest run you did in the last few weeks by one mile a week until you have reached ten miles. Then, increase two miles every other week. Eventually, you will get to the point where your distance is long enough to run a marathon or half-marathon, or a 5K.
Hill Training
Once you are comfortable running on flat ground and have achieved some of the goals you set during your Base Training phase, you can begin Hill Training.
Training on hills will increase your running strength without going anaerobic. Hills strengthen the main driving muscles of the leg – the quadriceps, hamstrings and calf muscles. The ankle begins to act as a more efficient mechanical lever, thus propelling the body better.
When starting on a hill training program, find a hill with an easy grade, about 3-7%. If this is too steep, try reducing your pace until you feel comfortable with the incline. This should not yet be an anaerobic workout so make sure to stay within your training range.
Continue with this hill training for about 4-6 weeks before moving into Speed Training.
Speed Training
While Base Training gives you endurance and Hill Training gives you strength, Speed Training is obviously to increase your… speed. One method of speed training requires the athlete to run in intervals of faster past and slower paced running. Divide your run into legs and increase your speed for a determined period of time. These “repetitions” should be increased each week. After about eight weeks of speed work, you will see your performance begin to peak. Be careful not to overdo it at this point and get injured.
Speedwork may not be for everyone. If you don’t have a time goal, then you are better to focus on strength and endurance.
BOOTCAMP 619 is a great way to increase your strength and endurance while you improve muscle efficiency and cardiovascular function. Come join us for the workout of your life.
You have become hooked on running. You were born to run. But were you born to run fast or far?
Sprinters and distance runners are obviously different, but what causes one to be so fast and the other to have so much endurance?
The muscle has different types of fibers which determine whether you move quickly. If you have a high percentage of fast-twitch muscle fibers, you will be a fast runner. These types of cells burn sugar and fire very quickly and powerfully. The downside is that they burn fuel very quickly and are not resistant to fatigue.Slow-twitch muscle fibers tend to burn fat and fire repeatedly over a longer period of time.
There are ways to test the muscle fiber to see if it has more fast twitch or slow twitch muscle fibers, but they can be painful and are reserved for scientific study. For those with predominantly fast-twitch muscle fibers, there are ways to train the muscle to act in a slow-twitch manner and burn more fat than sugar, thus increasing endurance.
Come into BOOTCAMP 619 and test your endurance today!
You have heard it said many times… “I was running along just fine for the first part of the race, and then I hit ‘the wall.’” For runners, “the Wall” is the point somewhere between the first part of a run in which he or she has plenty of energy and the last leg where they get their “second wind.”
However, what is happening in the body that causes this struggle? If you can understand what causes it, then it is easier to figure out how to alleviate or reduce it.
When you eat carbohydrates, they are broken down into simple sugars. Some of these become glycogen and are stored in the muscles as fuel, which is burned during exercise. For the first few minutes of exercise, muscles use this glycogen, as it is their most convenient source of energy. Glycogen combines with oxygen and produces energy and waste products like lactic acid, which causes muscle soreness after exercise.
After several minutes of exercise, the body will begin to use fat as a fuel source. It takes this amount of time for the body to begin releasing stored fat into free fatty acids in the blood in a large enough amount to satisfy the energy demands of the muscles. After this period, fat becomes the primary source of energy over glycogen.
Fat is burned during aerobic exercise. As we saw in our early posting, aerobic exercise creates the “presence of oxygen” and fat is burned most efficiently in this presence. As long as one is running or exercising within their range of training, they are burning fat with oxygen. When the body is forces beyond its capacity, the exercise becomes anaerobic and the body cannot get enough oxygen.
With glycogen already burned up and a lack of oxygen present, large amounts of lactic acid and other waste products become present in the muscles and they get tight and somewhat pained. This feeling is known as “the Wall.”
However, this is not the end. The body can be trained to deal with the Wall.Speed running and long runs can gradually push back the point at which you shift from aerobic to anaerobic. With further running experience, you can become accustomed to the feeling and deal with it much better. The best way to conserve glycogen and delay becoming anaerobic is to put walk breaks into your runs if you are a beginner. Slow down the pace and use this as a warm up. As you become more advanced, you will be able to lessen the warm up time, delay becoming anaerobic and deal better with the difficult sensation.
BOOTCAMP 619 challenges it members and provides the spirit of teamwork necessary for each person to get past “the Wall” and continue on with their workout. Come in and join us sometime. A little encouragement goes a long way in hurdling the Wall!
“Aerobic” and “Anaerobic” are two words often thrown around when talking about exercise. If you are new to fitness or even just like working out at the gym, it is important to know the difference in these words and how it applies to the exercises you are doing.
Aerobic literally means “in the presence of oxygen” and signifies the point at which you exercise that is still within your comfortable level. Aerobic exercise is achieved when you are performing at a pace, weight or distance that your body is accustomed to through recent training sessions. There is enough oxygen present in the blood to dispose of waste products. Many people associate this level with “fat burning.”
Anaerobic exercise is achieved when the body is pushed beyond its level or comfort. Muscles are challenged above levels of recent training. For a limited time, the muscle frees oxygen that is present in its tissue and waste products are produced that will cause the muscle to become tight and sore.
While aerobic exercise is necessary for health, anaerobic exercise is not, but does give significant benefits in gaining speed, muscle size or strength. Therefore, anaerobic exercise is always necessary for fitness and athletics, which those who have fat burning as their goal may benefit more from increased aerobic exercise.
BOOTCAMP 619 provides a healthy and beneficial balance of both aerobic and anaerobic exercise that helps clients to achieve both fat burning and aesthetic goals, leading to a happier, healthier body and life.
Most people are familiar with the basic concept of fitness improvement. If you want your muscles to grow stronger, bigger or faster, you need to make sure they are challenged. Stress on the muscles will trigger growth by making small tears in the muscle fiber which is repaired, resulting in muscle growth.
Over training a muscle will actually hinder its growth. In weight training, we usually only work out a muscle group once during a weekly cycle to allow time for recovery. The same concept is true for running.
A hard run should always be followed by few “easy days.” This does not mean that you should stop running, but that you should perform runs in which the pace or distance is decreased. In addition, a proper running program should include “easy weeks” where one goes at this reduced pace or distance every third week or so.
A program that does not include rest periods puts the runner at risk of injury. Trying to consistently increase mileage, running too fast or not getting enough rest can put a quick halt to your running goals.
Come in and talk to fitness professional, Chris Keith, for input regarding your fitness goals. Chris can help you set up a plan that will meet your personal needs and avoid injury.
Many people think of running as a solitary sport – the lonely runner out on the road pounding the pavement with just his thoughts to keep him company. Maybe that is what is stopping some from giving running a chance. That doesn’t have to be the case.
Though it may not always be a marathon day, where you are surrounded by people of the same interest, it doesn’t have to be a lonely sport either. Running can be a group activity or even one to do with a spouse, friend or running partner. If you are tired of being alone on the running path or even if you are hesitating to get started just because you don’t want to be solitary, try encouraging someone to go out for a run or a jog with you.
When recruiting a new running partner, there are a few things to keep in mine.Wait until your potential running partner shows interest in your activity to approach them. You don’t have to wait until they ask for an invitation; a simple comment showing interest will suffice. However, by extending an invitation to early, you may scare them off.
To peak there interest, tell them a little about the great experiences you have been having through running. A short talk about the fitness benefits you have been seeing or the friends you have made or even an outing to see a running even or marathon together may do.
Show a personal interest in your friend’s fitness goals. Offer them some of your experiences about how running may help them accomplish their goals. Don’t be a doomsayer. Never condemn or tell them about the health risks of not immediately starting a running program. That can be a big turn-off for most people.
While you should tell them some of the benefits you have seen from running, don’t promise them the world. You could be setting them up for becoming discouraged when they don’t see their results immediately.
Keep the experience positive and don’t expose your friend to something they are not ready for. If you are no longer a beginner, remember how it felt when you first started. Make sure to be encouraging and help your friend meet their goals.
At BOOTCAMP 619 we thrive on the spirit of cooperation and work as a team to meet our fitness goals. Come in and join us for a workout and experience this kind of challenge for yourself.
Kettlebells have gained much popularity and sparked the interest of many fitness enthusiasts as of late. However, the Kettlebell, which originates from Russia, has been a training tool used since the turn of the century to develop full body conditioning and fitness. There is no other tool that does it better.
The Kettlebell is a cast iron weight that looks like a cannonball with handles. It comes in ‘poods’, which is an old Russian measure of weight which equals 16kg (roughly 35 lbs.). An average man should begin with a 35-pounder, while an average woman should begin with an 18-pounder. These weights may not sound like a lot, but in its use, they feel a lot heavier than they should. Most men will progress to a 53-pounder, while women advance to a 26-pounder.
The benefits of Kettlebells in your fitness program or athletic training are numerous and diverse. Regardless of the reason a person trains with Kettlebells (to lose weight, get stronger, develop a toned body or to improve or enhance athletic performance), the Kettlebell workout provides the body with a challenge that will engage multiple muscle groups at once. This forces the entire body, specifically the core, to contract as a group, building both strength and stability at the same time.
Below are a few other key benefits to training with Kettlebells:
Full body conditioning - the body learns to work as an integrated unit (linkage) Big results despite spending less time in the gym Increased resistance to injury Work multiple energy systems simultaneously - aerobic and anaerobic Improved flexibility, mobility and range of motion Increased strength without increased mass Learning how to produce AND reduce force Enhanced performance in athletics/sports and everyday functioning Decreased body fat Decreased stress Increased energy levels Increased endurance
When training with Kettlebells, it is important that you maintain proper posture. You must avoid an excessively rounded spine and shrugged shoulders. Do NOT let the knee track over the toes frontally, laterally or medially. Regarding its movement, keep your motions smooth, controlled and performed with intent. Gradually increase your weight, volume and intensity. Failure to follow these guidelines WILL lead to injury and/or over-training.
If you want to maximize your Kettlebell workout and get personal instruction of proper technique and form of the Kettlebell exercises, find a Certified Kettlebell Trainer (CKT) to instruct you.
BOOTCAMP 619 has an IKFF Certified Kettlebell Trainer, with 11 years of experience in the field, available to work with you and get you started in learning the skill of training with Kettlebells. Let 2010 be the year you have your body fully conditioned and performing at an optimal level with BOOTCAMP 619!
Whether you are looking for purchase or to rent one for the day, you should know that there are several different types of kayaks to choose from. “Sit on top” kayaks have an open area to sit on, as opposed the “cockpit” style that we use at SD PERSONAL TRAINER for our items. “Cockpit” kayaks have an enclosed area for your legs.
