The FitnHealthy crew love Rock Climbing as a great mind and physical exercise .. most readers are
probably aware of rock climbing and might wonder why it has
gained in popularity to the point that you have rock climbing walls on
cruise ships! Well, there are a number of reasons.
Perhaps the first reason climbing is picking up in popularity is the
simple fact it is outside. You can usually find somewhere to climb that
is relatively near to your home. While climbing, you are out in the
fresh air and away from the things that annoy all of us like cell
phones, and the like.
The second reason many get into rock climbing is the exercise factor.
If you are like me, you get bored quickly if you are just doing reps or
plodding along on a treadmill or some similar exercise equipment. This
is why so many home exercise machines turn into expensive clothes
hangers. With rock climbing, boredom is not a problem. Even the biggest
cynic gets a rush from being up in the air on a vertical face.
While these are all good reasons for climbing, you can find them by
doing other things as well. There has to be something else that makes
rock climbing so addictive and special. There is. It is a personal
challenge.
Whether you realize it or not, you crave personal challenges. The
problem these days is finding something that is truly personal. With
rock climbing, this is not a problem. It is you and whatever you are
climbing. You either pull it off or you don't. This makes it a purely
personal sport that you, and you alone, can succeed at or give up. There
is something about that which gets most people going.
This certainly isn't intended to suggest that rock climbing has to be
a solitary sport. Usually, you have at least one other person with you.
More and more people, however, are pursuing it as a family outing. With
rock climbing gyms popping up everywhere, it is even growing a social
side where like minded people can meet.
Rock climbing is a great sport, but it is often hard to explain to a
non-climber why it so great. If you are considering it at all, I
strongly encourage you to have a go at it.
You might just find that
weekend activity you've been searching for your entire life. Just
realize that you probably won't restrict it to just the weekends!
One of the best indoor workouts is a
spin class. Below are 7 reasons why you should incorporate spin
classes into your weekly workout routines.
You can train all year long –
Spinning is great, because it can be done all year long...and it's
indoors. That means you'll enjoy a bike ride without having to navigate
through crazy drivers, pot holes, ice, rain, or strong winds. A 30-45
min spin class is equivalent to about 8-10 miles. A full hour, depending
on how fast you pedal, can give you closer to 13 miles!
You workout harder to awesome music –
Each instructor uses a different flavor of music. So whether you like
pop, hip hop, oldies, rock, or a mixture of everything you can try out
new instructors to see who has a similar taste in music to you. However,
no matter what type of music is played, you’ll always get a great
workout and feel pumped, since all spin classes use high tempo songs to
get your legs moving.
Burn a ton of calories with interval training –
Another great thing about spin classes are that they use interval
training to rotate between sprints, hills, time out of the seat and rest
periods. You'll keep your heart rate up the whole time without being
overly fatigued. Interval training also gives you the
highest calorie burn for the amount of time spent working out.
Tone more than just your legs – Spin classes tone more
than just your legs. You need to use your core when you are pedaling out
of the seat in order to stabilize your body. You also activate your
glutes when spinning to deliver a fully toned lower body. At both
Ravenswood and Edgewater fitness centers we offer several spin classes
that also include a yoga or strength training section to give
participants a full body workout.
Ride at your own speed –
While our instructors encourage participants to ride faster and with
more resistance every class, participants are in full control of their
resistance and speed levels. This makes spin classes perfect for all
experience and fitness levels.
Give your joints a break –
Spin classes give your joints a nice break from other classes like
bootcamp, tabata, and zumba that use a lot of high impact exercises that
can put a lot of pressure on your joints.
De-stress and Re-energize –
Exercise in general relieves stress and provides energy. However, spin
classes in particular allow participants to get lost in their workout,
since the movements are simpler and require little concentration.
Over
the last two years, I’ve had the pleasure of visiting many different
CrossFit boxes throughout the United States. Plus, I’ve been a solid
member of three different CrossFit boxes. As a result, I’ve been able to
experience many different coaching and programming styles in which each
gym brought their own specialty to the table. However, I found
something universal among most gyms: the banded kipping pull-up.
Kipping pull-ups are a high-skill exercise that requires coordination
and strength to keep the shoulder supported under a dynamic load. This
seems to be a major struggle for most novice and some intermediate
CrossFitters. I know it was for me, especially coming from a
bodybuilding background where strict isolated movements were most
common. Whether it’s because of a lack of knowledge on how to properly
teach the movement or the patience to do so, I’ve noticed that members
get thrown on the bands almost immediately.
Being educated in human anatomy (I have a CPTS from Fitness Institute
International and am ACSM certified) with a special interest/knowledge
about the shoulder, I questioned this coaching style and whether banded
pull-ups were actually affective and safe.
Recently, my fiance and I relocated a bit north of Fort Lauderdale to
the Delray Beach area in Florida, and we became members of CrossFit
Delray Beach. While finishing up a workout session one day, I started a
conversation with Laura Canteri, one of Delray’s head coaches. Laura is
a former collegiate athlete who is passionate about human performance
and program design. Once she had completed her Master of Science in
exercise physiology, she enrolled in James FitzGerald’s OPT (Optimum
Performance Training) assessment and program design courses. After
learning about her background in exercise science, assessment, program
design and coaching, I was anxious to hear her opinion on the banded
kipping pull-up.
“I can’t speak for every coach, but I believe bands do more harm than
good in terms of an athlete’s development,” Laura said. It was a breath
of fresh air to hear my concerns validated.
Laura and I discussed how the most challenging part of a pull-up is
the initial pull, which requires scapula retraction and depression. Band
tension is highest at the bottom of the movement, so the initial snap
of the band causes you to bypass the most important part of the pull-up.
Athletes who continue to use the band will never learn how to fully
activate the muscles needed for a strict pull-up and, in turn, will
never build true strength. Laura and I then went on to discuss the
importance of strength and skill in the movement.
“Its important to improve strength and skill simultaneously in all
movements,” Laura said. “However, I stress the importance of strength
before skill for kipping pull-ups due to the nature of the shoulder
joint. If someone is unable to perform a strict pull-up, they will not
possess the strength to support their shoulder in a dynamic load such as
the kipping pull-up.”
Because the shoulder is a shallow socket joint and the most mobile
joint in the human body, it’s highly susceptible to chronic shoulder
problems and/or injuries. I’m not suggesting the removal of bands from
your gym altogether, but I challenge you, whether you’re a coach at a
box or a member of one, to hold yourself to a higher standard. Teach
your members the importance of building strength and activating muscles
that support the joints before you put them under the stress of a
ballistic movement such as the kip. Program exercises that teach scapula
retraction and depression such as ring rows and, of course, strict
pull-ups.
If you’re a member of a box that allows you to use bands, start
practicing without them. Add in strict pull-ups on your own, and if you
can’t do a strict pull-up, then do jumping pull-ups and try to hold
yourself up to the bar as long as you can. I guarantee you will get
stronger and be able to do a bodyweight pull-up on your own.
Being fit and healthy is what we all want to achieve. On that journey, we hope to stay injury-free.
Stay enlightened, my friends!
Self-myofascial release, also known as “foam
rolling,” has transformed from a once mysterious technique used only by professional athletes, coaches, and therapists to a familiar everyday practice for people at all levels of fitness. Recent information, technology, and affordable products have introduced an increasing array of training and recovery methods to the average person.
Self-myofascial release is a fancy term for self-massage to release muscle tightness or trigger points. This method can be performed with a foam roller, lacrosse ball, Theracane, or your own hands. By applying pressure to specific points on your body you are able to aid in the recovery of muscles and assist in returning them to normal function. Normal function means your muscles are elastic, healthy, and ready to perform at a moment’s notice.
Do I Have Tight Muscles or Trigger Points?
Trigger points are specific “knots” that form in muscles. They are unique and can be identified because they will refer pain. Pain referral, for our purposes, can most easily be described as the pain felt when pressure is applied to one area of the body, but the pain is felt or radiated in another area.
A common example of a trigger point is felt while foam rolling your iliotibial (IT) band as it causes pain to radiate up to the hip or all the way down the leg to the ankle. When rolling or working on tight/sore muscles you will experience discomfort or pain. Think of it like the pain you get while stretching. It should be uncomfortable, but not unbearable, and when you are done it should feel better.
Why Am I Doing Something That Hurts?
For many, deep tissue massage is easy to understand. Ideally someone is able to work out the knots in your muscles, and it is commonly known this process may be uncomfortable and at times painful. Self-myofascial release provides the user the ability to control the healing and recovery process by applying pressure in precise locations, because only you can feel exactly what is happening.
It is always recommended to consult with your physician or physical therapist for therapeutic/sharp pain and receive approval before starting self-myofascial release. For most people you will be cleared immediately and your doctor will encourage the practice.
Releasing trigger points helps to reestablish proper movement patterns and pain free movement, and ultimately, to enhance performance. Utilizing stretching alone is not always enough to release muscles tightness, which is why foam rollers have thrived on the mass market. Imagine a bungee cord with a knot tied into it and then envision stretching the cord. This creates tension, stretching the unknotted portion of the muscle and the attachment points. The knot, however, has remained unaltered.
Foam rolling can assist in breaking up these muscle knots, resuming normal blood flow and function. The goal to any corrective or recovery technique is to get you back to the point of normal functioning, as if nothing was ever wrong. When was the last time you trained like you were a teenager, going hard without a second thought, and injuries were something that only happened due to physical trauma like a 250lb linebacker hitting you?
What Causes Trigger Points and Tight Muscles?
Both have the same contributing factors including training, flexibility, movement patterns, posture, nutrition, hydration, rest, stress, and other lifestyle factors. Our bodies learn to compensate for what we throw at them every day, but we can exceed our ability to recover via too many intense workouts, poor posture, and other lifestyle factors.
This is when you need assistance using recovery techniques or through seeing a professional. If you lived a perfect life with everything in balance, you would theoretically never have either of these conditions, however I’ve yet to meet that person.
How Does Self-Myofascial Release Work?
Deep compression helps to break up or relax tight muscles and adhesions formed between muscle layers and their surroundings. Imagine you are tenderizing your own muscles. They should be soft and supple like a baby’s muscles. However, if our muscles are not taken care of properly we can experience loss of flexibility, adhesions, and painful movement.
The deep compression of self-myofascial release allows normal blood flow to return and the restoration of healthy tissue. The body naturally wants to be healthy and strong, but sometimes an extra boost is needed to achieve optimal muscle and tissue health.
How Do I Know What to Foam Roll and How to Do It?
Areas to focus on can be identified in two different ways. The first is through screenings. If you have followed the last two articles - squat screening and hip hinge screening - and have had struggles with either movement, you should include foam rolling in your workout and recovery program. You may target specific areas/muscles that relate to the movements you are focusing on.
If after using the foam roller your movement improves, you have a more specific strategy to follow. Secondly, trigger points and tight muscles can be found through self-exploration, utilizing the list of techniques below and exploring each one.
To foam roll properly, apply moderate pressure to a specific muscle or muscle group using the roller and your bodyweight. You should roll slowly, no more than one inch per second. When you find areas that are tight or painful, pause for several seconds and relax as much as possible. You should slowly start to feel the muscle releasing, and after 5-30 seconds the discomfort or pain should lessen.
If an area is too painful to apply direct pressure, shift the roller and apply pressure on the surrounding area and gradually work to loosen the entire area. The goal is to restore healthy muscles - it is not a pain tolerance test. You may also use other objects to work on muscles such as a tennis ball, lacrosse ball, Theracane, or Trigger Point Therapy Kit.
Never roll a joint or bone. Avoid rolling your lower back. To target these muscles I recommend using tennis or lacrosse balls. If you are having issues with your neck, refer these issues to an appropriate medical professional, as these areas they can be more sensitive and require more advanced attention.
What Happens After Foam Rolling?
You may be sore the next day. It should feel as if your muscles have been worked/released, however you should not push yourself to the point of excessive soreness. Drink plenty of water, get enough sleep, and eat clean. This will help to flush your system and fuel your muscles more effectively. Give it 24-48 hours before focusing on the same area again.
Source: Jeff Kuhland - Corrective Exercise and Outdoor Fitness
You may have seen more and more people at the gym swinging what looks
like a cannonball with a handle. Those weird looking weights are called
kettlebells and they’ve been used by Russian strongmen for over two
centuries to “become strong like bull.” If you’re ready to experience
one of the most versatile pieces of training equipment known to man and
get the workout of your life, read on.
The History of the Kettlebell
Kettlebells have been a staple in Russian exercise and physical
culture since the 1700s. In fact, any old-time strongman or weightlifter
in Russia was called a Girevik, or “kettlebell man.” The most famous Girevik was
a bear of a man named Pyotr Kryloff. Called the “King of Kettlebells”
Kryloff was a circus and strongman performer during the late 19th and
early 20th centuries. According to Pavel Tsatsouline in his book Enter the Kettlebell,
Kryloff “could cross himself in the Russian Orthodox manner with a
70-pound kettlebell, military press the same kettlebell with one arm 88
times, and juggle three of them at once!”
Russian strongmen weren’t the only ones who made use of the
kettlebell. The Soviet army also incorporated kettlebells into their
strength and conditioning programs. Every Soviet military unit had a gym
called the “courage corner” where kettlebell snatches and swings were
performed. The strength and conditioning that Soviet soldiers developed
through the use of the kettlebell made them the envy of other countries.
Lt. Gen. Giffard Martel, a commander in the British army during WWII,
noted that “the rank and file of the Red Army was magnificent from a
physical point of view. Much of the equipment we [British soldiers]
carry on vehicles accompanying the infantry is carried on a man’s back
in Russia.”
AoM reader and Orthodox priest Father John A. Peck continues the tradition of Eastern strength training.
While American strongmen have trained with the kettlebell since the
late 19th century, it wasn’t until fairly recently that they achieved
mainstream use. Former Soviet fitness instructor Pavel Tsatsouline and
his book Enter the Kettlebell has
played an important role in bringing the kettlebell to the masses in
the United States. Thanks to Pavel and others like him, the kettlebell
has become a staple in gyms across America.
Benefits of Kettlebell Training
Kettlebell training is extremely dynamic. When you kettlebell train,
you’re not only getting a strength training workout, but you’re also
getting some high-intensity conditioning (great for increasing testosterone!).
In addition to getting your muscles jacked and your heart pumping,
kettlebell training also increases power and explosiveness, particularly
in the hips. Consequently, many powerlifters are incorporating
kettlebells into their training to help with the hip explosion necessary
to properly perform and maximize the deadlift and the squat. Finally, kettlebell training increases flexibility and range of motion.
What makes the kettlebell especially useful is that it can impart all
these benefits and work the whole body and yet is small enough for any
man to store and use no matter if he’s living in a house, apartment, or
dorm room (just watch out for your roommate’s head when you’re swinging
it around!).
If you’re ready to harness your inner Russian strongman, read on. Below, Mr. Know Your Lifts showcases four basic exercises that you can perform with a kettlebell.
Sumo Deadlift
The sumo deadlift is great for loosening up the old hip flexors as
well as strengthening the quads and the abductor muscles. It’s also a
good lift to master first as it lays the foundation for many other
kettlebell lifts and swings.
Stand over your kettlebell with your feet slightly wider than
shoulder-width apart. Have your feet turned out just a bit. Sit back as
if you were going to sit in a chair or take a crap in the woods. Keep
your heels firmly planted on the ground. No tippy toes. Pick up the
kettlebell with both hands, making sure to keep your arms straight. Your
shoulders shouldn’t be ahead of your knees. Keeping your back and arms
straight, lift the kettlebell off the ground with your legs until you’re
standing straight up. Do not bend your arms as you stand, and do not
lift with your back. When you’re in the standing position, your body
should form a straight line. Lower the kettlebell back to the ground.
Repeat ten to twenty times.
Two-Arm Swing
The two-arm swing is a staple of kettlebell
training. It’s definitely a full-body exercise, but you’ll especially
feel it in your hips, quads, and shoulders. It’s a
great auxiliary exercise to increase the hip explosiveness necessary for
the deadlift and squat.
Stand above your kettlebell with your feet
shoulder-width apart and the bell between your heels. Lower your hips as
if you were going to sit down in a chair and grab the kettlebell with
both hands. Arms should be straight; shoulders behind knees; back
straight. Make sure your weight is on your heels — not your toes.
Basically you’re doing the starting position of a sumo squat.
Pop your hips forward to get the kettlebell
to swing out in front of you a bit. To give you an idea of the motion
I’m talking about, you basically want to “hump” the air in front of you
(credit goes to my high school football coach for this phraseology).
Let the kettlebell swing back behind your
butt like you were snapping a football to a quarterback. When the bell
is by your butt, explosively drive your hips forward (hump that air!)
and swing the kettlebell up to about chest level. Keep your arms
straight and relaxed during the swing up. When the kettlebell reaches
chest-level, let your arms swing back down so that the kettlebell goes
back to your butt. Drive your hips forward for another swing.
Repeat. Make sure you keep your head up and back straight during your
swings.
You can swing for time or for reps. Personally, I like sets of twenty.
Clean and Press
The clean and press is a full-body movement. You’re definitely going
to be sore all over the next day after performing a few sets of these.
Straddle the kettlebell with your feet a little wider than
shoulder-width apart and slightly pointed out. Squat down and grasp the
kettlebell’s handle with one hand in an overhand grip. Position your
shoulder over the kettlebell while keeping your back straight and
looking forward (Fig. 1).
The following is done in one motion. Inhale and pull kettlebell up
off the floor by bringing your hips forward. Once kettlebell is off the
ground, vigourously pull it up with your shoulder, allowing your elbow
to bend out to your side. Imagine you’re pulling the starter cord on a
lawnmower. Keep the kettlebell as close to your body as you can (Fig.
2).
When the kettlebell reaches about chest level, rotate your elbow
under the bell (Fig. 3). Catch the kettlebell on the outside of your
arm; wrist is straight and knees are slightly bent. The bell will end up
between your forearm and bicep (Fig. 4). This is called the “rack
position.” Exhale. Some folks (like me) like to do a full-on front squat
instead of slightly bending their knees. I prefer this method because
it gives my quads a nice workout.
Inhale and explosively press the kettlebell off your arm and straight
up to lockout over your head. Exhale when you reach lockout (Fig. 5).
Lower the kettlebell back to the rack position. Slowly lower the
kettlebell to the ground between your legs while squatting down, keeping
your back straight, and your head looking forward. Repeat.
Turkish Getup
The Turkish getup looks easy, but — holy smokes — it’s a killer
exercise. It works your entire body — hips, legs, core, shoulders,
forearms — and aids in stability and balance. I highly recommend you
start off with a lighter kettlebell when you first start doing the
Turkish getup. I could barely eek out 5 reps with a 26-pound kettlebell
the first time I performed it. Turkish Getup keys: keep the arm that’s holding the
kettlebell straight and your eyes on the weight during the entire lift.
Take it slow and be deliberate with your movements.
1. Hold the kettlebell in your right hand and fully extend your right
arm above you so that you’re holding the kettlebell above your chest.
Your shoulder should be tight in the socket. To achieve this, think
about “packing” your shoulder/shoulder blade down and back. Your lat
should be touching the ground (Fig. 1).
2. Bend your right leg at your knee so that your right heel is back
near your butt. Keep your left leg straight. Place your left arm out to
the side, with your palm face down on the ground. Keep your right arm
fully extended above your head and your eyes on the kettlebell.
3. Begin to lift your right shoulder off the ground and come up and
rest on your left elbow. Remember, keep the kettlebell above you. Right
arm is still fully extended. Keep your chest up and out.
4. Transition from your left elbow to your left hand. Focus on
keeping that right arm fully extended. Continue that good posture by
keeping the chest up and out (Fig. 2).
5. Drive your hips upward and squeeze those glutes. You should now be
in a bridge position with just your left hand and both feet on the
ground. Your right arm is still fully extended and your eyes are on the
weight.
6. Sweep your extended left leg back behind your body so that your
left knee is on the ground. You should be in a lunging position. Torso
should be erect. Keep that right arm extended! (Fig. 3).
7. Now just stand up. It’s the same movement as if you were rising from a lunge. Again, keep your right arm straight (Fig. 4).
Congratulations! You just completed one repetition of a Turkish
Getup. Now it’s time to follow the steps above in reverse and return to
the starting position on your back. Go for 5 to 10 reps. Switch sides
and perform the lift on your left side.
There is a constant stream of new gadgets being introduced to the
fitness scene, and many of them are fads. I rarely jump on them. I
like to play, research, investigate, try out as much as possible; and
usually I end up writing them all off. TRX Suspension Training was
showing up at the trade shows and in the research I was doing, and it
seemed interesting to me. So when I found out a colleague of mine had
one, I asked to borrow it and see if it was all it seemed to be.
You need space when using the TRX, although it IS possible to get a
full body workout straight up and down with the apparatus, but you will
still need room to go side to side. I brought the TRX to my gym, hooked
it up to the Smith machine, since there was no Xmount at the time, and
tried a workout with it.
The TRX kicked my butt
I rarely get sore, but I could really feel it after using TRX the first
time AND second time, the following day. Now, I don’t necessarily think
that getting that sore is so good for you - but - I knew that this
device was useful - big time. This was going to be great for me and my
clients; I did not hesitate for a moment to order it.
I used it on myself for a while, and made myself quite familiar with
it. As with all new devices, as a trainer, I find it best to truly
understand a product before I use it on my clients, even with my
background in anatomy and biomechanics.
With my constant desire to research and investigate these new devices,
paired with my knack for exercise design, I often find myself training
other trainers with them. So after a few days of personally studying
(and playing) with the TRX, I worked out with a few of my coworkers one
on one - it’s always fun to play with liked-minded souls. For those who
took an interest in the TRX and continued on using it with me, their
bodies completely changed. I also think one of the reasons trainers are
so enamored with the TRX is because it is not only a really great piece
of equipment, it also draws a lot of attention in the gym - those two
things together will keep a trainer very busy with new clients.
Speaking of clients, I began supplementing my clients’ training shortly
after practicing with my fellow trainers, and just like the fitness
professionals I worked with, they saw great results. It changed their
bodies!
With the TRX you can really tailor the workout to each client’s
specific needs within a millimeter. You can choose to focus more on
strength or fat loss. You can go a more cardiovascular route and include
rehab components. You can train a wide range of ages and fitness
levels... in the hands of a good trainer, almost everyone can benefit
from a TRX workout.
The versatility of the TRX makes it a very accessible apparatus to
achieving a great workout. For example, people with knee issues that
keeps them from squatting or lunging can do lean-back versions using
their own body weight, which makes them have to use their core
tremendously, along with their arm and upper body strength and
stabilizers. There is usually a way to make the TRX “work for you.”
Some time after I had begun using the TRX with my clients and
coworkers, Fitness Anywhere started offering certifications for their
product. I quickly signed up, and took the TRX-instructor
certification. I had a great time, the instructor was fun... I had so
much energy during my certification class that I did cardio on my lunch
break! I would recommend any trainer looking to use TRX take one of the
many courses Fitness Anywhere offers; I believe strongly in taking
certifications when using specialized tools on your clients when
available.
TRX also has great synergy with other fitness tools. Henkin Fitness, who makes the sandbag I use in my videos, has a strap called The Ultimate Core Strap
that allows you to attach the Ultimate Sandbag to the TRX. They also
have designed several exercises within their own theory with the sandbag
and TRX together. I, of course, have embraced this, played with it -
and added on more. This is awesome, and I love seeing the fitness
community coming together and building off of each others’ successes.
This is why I like the TRX so much
There isn’t a single session in which I’m training a client on the TRX
where someone isn’t asking me about the TRX or for my card. That should
tell any trainers out there all you would want to know. Personally, I
love that it does so much for me. I can do a whole body workout. I can
do cardio, weights and core all-in-one, in 20-30 minutes if I like. Or, I
can do a longer and more specific workout. Sometimes I use the TRX as
part of a super-set, or just part of a workout in general.
I have seen over and over again how TRX has changed peoples' bodies. I
could give you amazing client case studies, but I wouldn't even know
where to begin there are so many. Bottom line, it rocks.
After a few years I bought a new one; the old TRX is still hanging on,
but the yellow is gray looking and the handles have seen better times.
One seam on the top part of the strap went as well; it’s fully usable,
since it’s the loops that adjust the heights and they are not far apart.
It’s still going strong... something you can’t say often for a piece of
equipment used as often and as long as this has been. I use the new one
for my shoots, and “old reliable” for training (it’s still my favorite -
it’s broken in, you know how that usually feels better). If you choose
to get the TRX and any of its it’s attachments like I did, use it in good health and stay
Hop on a bike withouta helmet? Mom would definitely shake her head. But there’s an exception to every rule: Indoor cycling (aka “spinning,” its trademarked name) is a cardiovascular, butt-kicking workout that takes us on a stationary but sweaty ride of our life. Read on to learn what makes this bike different than hopping on an ordinary two-wheeler.
You Spin Me Right Round — The Need-to-Know
More intense than a stationary bike (and that 3rd grade tricycle), indoor cycling keeps things cool with bumpin’ music and a killer class atmosphere. Expect to sit tight for 30 to 75 minute sessions, which can burn up to 900 calories (take that, Bikram yoga!). The intensity varies throughout the class, thanks to changing up body position, pedal speed, and resistance. And get ready to listen up: The instructor will yell out instructions to imitate a real ride of climbs, sprints, and coasts. The best part? Most bikes can track mileage, pulse, and calories burned to record progress throughout the class. In some special classes,
the pedaling is even mixed with upper body workouts, resistant bands,
or a themed adventure (Michael Jackson tribute, anyone?).
Spinning® is definitely no ride in the park, though. It guarantees to
amp up VO2 max (the rate oxygen is carried to the muscles), a sign the body is being pushed . All that pedaling will tone up muscles, too, working the quads, hamstrings, glutes, calves, and core. Studies have also found that indoor cycling can help shed unwanted pounds and potentially ward off migraines, while keeping impact on the joints to a minimum . Now that’s a #winning combo.
Ride or Die — Your Action Plan
Whether you’re a spin class newbie or simply brushing up on the etiquette, here are some tips for a successful joyride:
Suit up. The body will definitely work up a sweat, so throw on moisture-wicking clothes to keep cool n’ dry. As for the feet, cycling shoes are required for some classes, but normal athletic kicks will work fine in most cases.
Take a seat. If it’s an option, reserve a bike online
to guarantee a spot in the class. Otherwise, get there early to snag a
seat! And newbs, don’t head straight to the back: Getting a bike up
front will make it easier to follow along.
Adjust your saddle. Create the perfect fit
on the bike. The right height on the seat is when one leg is at a
30-degree angle at the bottom of the pedal stroke. The seat should also
be able to slide forward or back depending on what feels best. As for
the handlebars, position them so the neck and back doesn’t strain. And
strap or clip in the feet: The balls of the feet should rest on the
center of the pedal and the kneecap should be aligned directly with the
center, too.
Know the numbers. These bikes have a different kind of lingo: Some instructors call out numbers
for different hand positions on the bars. Gripping the center of the
bar is usually “Position 1,” home base for warm-ups and cool downs.
“Position 2” is where the hands will be for most of the class — right on
the bar that crosses the body. And “Position 3” is normally only used
when standing and climbing up those “hills.”
Insist on resistance. There are no real gears to change, but there is a resistance knob (or computer!). This will control how hard the muscles need to work to increase RPM (that’s bike talk for revolutions per minute).
Towel off. Keep a towel draped
over the handlebars for easy access — we’re sure that face may need a
wipe off here and there. And swigging water is encouraged mid-ride to
stay hydrated (although the spin n’ sip may take some coordination…).
Choose wisely. Love the club?
Choose sessions with dimmed lights or a disco atmosphere. Or, if seeking
more adventure, opt for classes that bring the outdoors to the studio. Studies show the fun factor is increased when the mood is juuust right .
Indoor cycling puts things in full gear with its awesome tunes,
control over resistance and speed, and overall intensity. Hop on to the
nearest bike and give this class a go! Source Indoor cycling specialist and co-owner of Pedal NYC Ray Wallace
TRX - WHAT IS IT?
Well, it is amazing! There’s not one thing I don’t love about TRX for
myself and for my clients. Maybe you have seen that “ropey, strappy
thingy” at the gym or maybe you just want to know more, or perhaps
you’re hearing about TRX for the first time. No matter what, I want to
cover the basics for you in hopes that you try it out and learn what all
the hype is really about.
Being a TRX Certified Instructor, I use TRX in my own training
routine as well as with my clients. I use TRX Training at my gym and
also have one in my home for an anytime workout. I love how you can pack
it up and take it to the park, do a workout in your own home, or bring
it along with you when traveling. No excuses, right? No matter your
fitness level, the TRX is perfect and versatile for everyone; athletes,
rehab, stay at home moms, body builders, young and old. TRX offers a
cardio workout, a resistance workout, muscle flexibility workout, as
well as balance. No matter what your goals are, you can benefit from the
TRX. Before we discuss everything there is to know about the TRX, it’s
important to first understand exactly how the body works. HOW THE BODY WORKS:
I am a trainer who incorporates many types of functional and
corrective training in my clients’ routines. You’ll see why in just a
moment. It is so important to understand the fundamentals and foundation
of your body. Everything you do in life starts with one part of your
body. Any guesses? IT’S YOUR CORE. Your core is not just about those six
pack abs you see - it is so much more than that. Your core is made up
of your pelvis, back, chest muscles, and also the abdominals. It is your
core that is responsible for your body stability, flexibility and
balance. Makes sense, right? Also, do we always move in the same
direction every day like robots? No, we surely do not! We move with
twisting, bending movements and we’re going left, right, down, up,
side-to-side, as well as forwards and backwards. This is called
“multi-plane” movements. Once you think of your body moving “all around”
these different ways, wouldn’t you agree it would be very important to
train your body the same way?
Whether you’re picking up after the kids or dog, playing sports,
cleaning your house or car, and of course then working out, you are
using your CORE whether you know it or not. For the most part, you are
moving multi-plane. This is very important for us to understand because
the stronger your core is and the more familiar your body is with moving
multi-plane, the less injuries you will have, not only in your lower
back but in your entire body.
WHAT IS TRX EXACTLY?
TRX stands for Total Body Resistance Exercise. It’s a type of
training that uses your own body weight and gravity to build strength,
balance, coordination, flexibility, core and joint stability, all while
preventing injuries. Not to sound intimating, the TRX was originally
designed by a Navy Seal who needed to stay in shape within limited space
using something he could easily take on his travels. (This is why you
can pack it up and take it with you nearly anywhere you can place the
anchor point.) Consequently, he created TRX and boy, did the rest of the
world catch on.
THE MANY ADVANTAGES OF USING THE TRX SYSTEM:
For starters, you can minimize your training time by working your
whole entire body switching from one exercise to the next in just
seconds. The best part to me? As I mentioned, in every exercise you
engage your core. So, this is great news if you’ve been focusing on your
core. Now watch how much harder things become when you REALLY engage
your core. Are you up for the challenge? Just think of how developing
good core strength and stability will only enhance your performance and
way of life. Your whole body will work and feel better.
Another advantage in using your own body weight and gravity is you
are able to adjust your own personal fitness level. I love that you have
control of the intensity just by walking yourself closer or further
away from the anchoring point. That means instead of having to grab a
different set of dumbbells or add more weight to machines, you just
simply adjust your foot placement. Easy enough, right? This is also why
you can keep your heart rate up and keep moving. No wasted time
(important in my workouts!) which keeps you constantly challenging your
body through every exercise.
WHAT ARE SOME EXERCISES I CAN ADD TO MY ROUTINE TO HELP MY PERFORMANCE?
With any new workout routine (yoga, weights, spin class,) it’s
important to start off with the basics. Make sure you have mastered the
proper form and technique before you move on to advanced movements. The
basic movements (yet still challenging) include: Chest Press, Row,
Lunge, Squat, Plank, Tucks, Pike, Side Lunge, Oblique Twist and Back
Extension. Say hello to CORE work! Some of my favorite moves that are
more advanced are: atomic push-ups and single-leg squats. What I also
LOVE doing with TRX is stretching. You can get fantastic full body
stretches for your entire body in ways like no other.
TRX has been a huge part of the fitness industry and is only growing
larger, from professional athletes who need peak performance to everyday
people who just want to feel and look their best. Personally, I love
that TRX is exactly what I preach all the time--there is no tension on
the joints if alignment and form are on point. That is how all workouts
should be. It is uncomplicated to learn and a truly great way to
incorporate new resistance training to any workout routine. You can find
videos online to understand more and when you purchase one, it comes
with a fantastic workout DVD.
My hope when you see TRX for the first time is to feel more encouraged and give it a try!
As a runner, I consider myself to be in pretty good shape. So, when a friend told me I had to try TRX (total body resistance) suspension training,
I wasn’t exactly quick to register for a class. Not because I was
scared. Rather because I didn’t want to “waste” an hour of my precious
time if I wasn’t going to get a good workout.
Well, I didn’t get a good workout from TRX – I got a great workout.
As soon as I walked into the studio I saw these long straps with two
handles hanging from the ceiling. The instructor told me to grab onto
the handles and face the “anchor point”. I didn’t know what an anchor
point was, I started off holding the handles incorrectly, and as soon as
we started our warm-up sequence, my muscles screamed. I was totally out
of my element and had no idea how I’d survive an entire class. I loved
every minute of it! TRX basics
TRX suspension training is a form of strength training using suspended
nylon ropes that allow you to work against your own body weight. TRX was
developed by Navy Seals in 1990s who were looking to get a total body
workout in a small space.
The TRX is a long piece of rope with two moveable handles on the end.
The middle of the rope is securely attached to a structure so it
doesn’t move – this is called the anchor point. To do the workout, you
engage your core and do traditional strength training moves – like
squats, rows, and planks – while holding onto the handles in different
positions to target specific body parts. You increase and decrease the
resistance by moving your body closer to and further away from the
anchor point.
TRX can be done at home (using an at-home TRX kit)
or through a class at a gym or fitness studio taught by a certified
instructor. The workout is completely customizable. There are specific
classes for runners, baseball players, and seniors, just to name a few. The benefits
Doing TRX regularly can strengthen your muscles, increase flexibility,
improve balance, aid in weight loss, and boost your running performance.
The workout is especially beneficial for the abs and back because all
movements require the core muscles to be engaged. TRX training can also
help ward off injuries by evening out muscle imbalances that occur from
running.
Perhaps best of all, TRX training stops your body from plateauing.
There are hundreds of exercises you can do, and you can take the
intensity level up or down based on your fitness level – so your body is
always guessing.
For instance, in my class, we started with a regular squat. Then we
moved on to one-legged squats and eventually a one-legged squat with a
jump (I could only make it through a handful of reps of the latter –
talk about tough). We also did planks with our feet secured in the
handles. At first, we faced away from the anchor point – and the planks
were challenging but doable. But then we turned towards our anchor
point, and I couldn’t even hold the plank for more than a couple of
seconds.
Any TRX fans out there? I’ll definitely be back – I was sore for three days after my first class!
“CrossFit is a strength and conditioning programme built on constantly
varied, if not randomised, functional movements executed at high
intensity” – Founder Greg Glassman
You haven't heard of CrossFit? Let me tell you about CrossFit.
CrossFit
is a lifestyle in which you are prioritizing your health. The ability
to do many different things at a high level of intensity. I think it's the absolute best way to help you reach your fitness goals.
For
me, it's making me happy. A fun way to get fit with a lot of people.
The last person finishing is the just as important as the first one.
It's
this team atmosphere that ends up making you better as an individual.
It's camaraderie, that family that you end up building and the energy
that you get back from it yourself, that's CrossFit to me. You
come to a CrossFit gym everybody knows your name, everybody loves you
and you're a part of something bigger than just getting a workout.
CrossFit gave me that something extra that I kinda needed in life.
It's my outlet, I love it. It's my passion. It's commitment. CrossFit is a sport now.
I
like the challenge, I compete with myself, I'm healthier, I am
stronger. Even though I was sore, I was, you know, getting a little
discouraged, you know ... I felt accountable because my community, or I
felt accountable to my class because they were looking for me there.
Finding
CrossFit and then having to work really dang hard for whatever your
goal is ... whether its to compete or just get a damn pull-up. I love it
'cause the workout's different everyday, I can come in and I don't know
what I'm doing.
Everyone is welcoming, everyone is cheering you on. They don't let you quit even if you wanna quit. We
all share this experience, which is emotional. It doesn't look
emotional, it looks like people working out ... but it's emotional. I
mean it's raw, it's intense, it's incredible, it's freakin' awesome. I'm
gonna keep doing it for a long time, I hope.
CrossFit, to me,
is a fitness program where the reward for doing well is the ability to
express your fitness in everyday life in as many different planes or as
many different activities that you can possibly imagine.
People walk through the door and say, 'Hey, where's all the machines?' We're the machines!
.JPG)
.JPG)
