The Wenatchee Valley Gold's Gyms Blog

Interval Training Builds Fitness Fast

Lori — Tue, 17 Aug 2010 21:59:14 +0000

Interval training has been the basis for athletic training routines for years. The first forms of interval training, called “fartlek” involved alternating short, fast bursts of intensive exercise with slow, easy activity. Fartlek was casual, unstructured training that perfectly fit its English translation: “speed play.”

What is Interval Training?

The interval programs of today have become highly sophisticated methods of structured training for athletic performance enhancement. Physiologists and trainers have designed interval programs that are specifically suited to individual athletes. These sessions include precisely measured intervals that match the athlete’s sport, event and current level of conditioning. Often the appropriate intensity and duration of the intervals is determined by the results of anaerobic threshold testing (AT) that includes measuring the blood-lactate of an athlete during intense exercise.

How Interval Training Works

Interval training works both the aerobic and the anaerobic system. During the high intensity effort, the anaerobic system uses the energy stored in the muscles (glycogen) for short bursts of activity. Anaerobic metabolism works without oxygen. The by-product is lactic acid, which is related to the burning sensation felt in the muscles during high intensity efforts. During the high intensity interval, lactic acid builds and the athlete enters oxygen debt. During the recovery phase the heart and lungs work together to “pay back” this oxygen debt and break down the lactic acid. It is in this phase that the aerobic system is in control, using oxygen to convert stored carbohydrates into energy.

The Benefits of Interval Training

This repetitive form of training leads to the adaptation response. The body begins to build new capillaries, and is better able to take in and deliver oxygen to the working muscles. Muscles develop a higher tolerance to the build-up of lactate, and the heart muscle is strengthened. These changes result in improved performance particularly within the cardiovascular system.

Interval training also helps prevent the injuries often associated with repetitive endurance exercise, and they allow you to increase your training intensity without overtraining or burn-out. In this way, adding intervals to your workout routine is a good way to cross train.

According to the American College of Sports Medicine, more calories are burned in short, high intensity exercise. If you are counting calories burned, high intensity exercise such as intervals are better than long, slow endurance exercise, but you may pay a price. Read more about the benefits and dangers of high intensity exercise.

You don’t need to be a world-class athlete and have sophisticated blood analysis to take advantage of the benefits of interval training. The standard “speed play” training of fartlek works well for the rest of us. This type of interval work is based upon your subjective needs. Simply pay attention to how you feel and set your intensity and duration accordingly.

Interval Training Safety Tips

Warm Up before starting intervals

Assess current conditioning and set training goals that are within your ability

Start slowly. (for example: walk 2 minutes/ run 2 minutes) In general, longer intervals provide better results

Keep a steady, but challenging pace throughout the interval

Build the number of repetitions over time

Bring your heart rate down to 100-110 bpm during the rest interval

To improve, increase intensity or duration, but not both at the same time

Make any changes slowly over a period of time

Train on a smooth, flat surface to ensure even effort

You can also use circuit training as a form of interval training

Advanced Interval Training Workouts

You can take a more scientific approach to interval training by varying your work and recovery intervals based on your pre-determined goals. Here are the four variables you can manipulate when designing your interval training program:

Intensity (speed) of work interval

Duration (distance or time) of work interval

Duration of rest or recovery interval

Number of repetitions of each interval

Common Interval Training Workouts

It is recommended that you consult an athletic trainer, coach or personal trainer prior to designing an interval training program.

By Elizabeth Quinn, About.com Guide

Updated April 19, 2009

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August Workout of the Month

Kari — Tue, 17 Aug 2010 17:30:43 +0000

Warm – up : walking lunge with DB shoulder rows

SUPERSET THE FOLLOWING TWICE EACH PAIR….1min rest in between pairs

Jammer - single side squat to push R x 15 L x 15

Hoist Bar jump assist pull ups…x25 as fast as possible

Renegade Rows (plank position with alternating Dumbell rows ) x20

Side to Side Squats with Dumbells at Shoulders x20

FM cable Lift Squat rotation R x 15 L x 15

Scissor Lunge Jump on Lift platform x20

FM Cable Straight arm pull down x 15

Heavy A-line cable pull x20

Med Ball Fwd Back Lunge R x 10 L x 10

Walk-over Med ball push ups ( knees or toes )

DONE!

Join Kari for FIT Training at 9am or 5pm at our Wenatchee location…….Core, Cardio, Strength, Fat burning, AWESOME!!!!!!!

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On-The-Go Breakfast Sandwich

Travis — Tue, 17 Aug 2010 17:23:06 +0000

Ingredients needed:

1 whole grain english muffin

1 egg

1 slice low fat american cheese

1 slice canadian bacon

1.Toast the english muffin until brown

2. Break egg into microwave safe mug, poke yolk with toothpick, microwave approx. 45s-1m or until firm.

3.Place egg onto english muffin along with canadian bacon and cheese, place into microwave for additional 20 seconds.

Let cool and enjoy!

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Triathlon- GO LONG… GO DEEP!

Kari — Mon, 09 Aug 2010 18:09:14 +0000

A re-cap of my Chelan Man Try-A Tri race based on pictures my sister took of the day…

9:00 I’m posing for pictures with family and friends, loving on my daughter telling her how much I love her. She’s telling me how funny I look in my wet suit and cap but that I’m strong and I’m gonna win. We’re watching the younger age groups start and many are getting pulled from the water before making the first corner, the water is rough and on nerves. My nerves seemed to be calm, I’m happy to be finally at the starting line, ready and anxious to be out there giving it all I’ve got!

9:13 The horn blows, we’re off. The wind is howling, the size of the swell’s and white caps give a feeling of swimming in the ocean. I just try to ride up and over, kicking gently cause immediately I was kicking people behind me. A long reaching doggie paddle is about the only stroke to manage at first as we’re all on top of each, fighting to stay above water, avoiding kicking someone else or being kicked. Once we make the turn, 30 feet out everyone spreads out and those that can, take off. The rest of us are trying not to swallow too much water. I do at one point and have to roll onto my back and with no shame attempt to cough up what sounds like a lung trying to get the water out. I was a bit frazzled at the point and thought for sure I’d fallen into last place. I was surprised to lift my goggles and see that I had a large group behind me. In my mind I was smiling, gotta keep my mouth closed at this point to keep the water out and keep on swimming!

9:24 T1-I’m running out of the water and toward my bike, stripping that wet suit off as fast as I could. I felt great, super strong, and was breathing well!

9:26 Bike in hand I cross the mat, running up the hill for the bike course, the strain on my face says it all, I’m pushing with all I’ve got.

10:08 I’m back from the best bike ride of my life, I loved every mile of it, smiled for 13 miles and probably had the bugs in my teeth to prove it. I started off a little slow, following two bikers, we were trying to maneuver between the “Sprint” race runners who raced before us. Someone finally told us to get out in traffic and that’s when I took off. I don’t know how many times I announced “on your left” but it was A LOT! I enjoyed the ride so much, it was empowering passing people with little effort on my part. I had trained well for this part and it showed on the course, the hills didn’t even slow me down!

10:12 I have a slow transition from bike to run. I was chatting with my daughter and posing for pictures. I finally got my groove back and was running along the trail on the waters edge, the waves are splashing up over the wall, it was so beautiful. Hearing the crowd cheer us all on made me get a bit stronger. I didn’t want to stop in front of them, even though my legs were stiff and not cooperating from pushing so hard on the ride. I felt like a dork, stiff legged, but, I wanted to keep going till I reached the big uphill climb out of the park. Then I could walk a few minutes. The run was the hardest for me, I did manage to jog a bit, but my old knee injury was acting up, by the last ¾ of mile I was in serious pain even with my knee brace on.

I did my best and coming down hill toward the finish line I could hear my rowdy friends yelling my name and mostly my daughter screaming her lungs out “GO MOMMA, I LOVE YOU!” I crossed the finish line smiling…it was the greatest day ever, they placed my medal around my neck and I was overcome with emotions, I DID IT!!! And knew I did it well.

I finished the race in 144th place out of 291 competitors. My final time of 1:35:02 put me in 14th place out of 28 women in my age category of 40-44. I was 12th in the swim, with a time of 10:58:8. I had the fastest time between the swim and bike transition, with a time of 2:05:05, practicing paid off. My bike time put me 8th, at 42:52:8. The T2 set me back to one of the slowest times of 2:52:1. The run was actually my fastest 3 mile time ever but slow for the race at 36:13:3. I’m very happy with my times…

My will power has taken me to new places in 2010 and it’s only the first of August. I’ll be 42 this month and I certainly don’t feel it. The race is on, to test myself before the ball drops 12/31/2010, what else can I do? I am training hard for a Tri in September in my home town of Olympia. It’s a ¾ mile swim, 30 mile ride and a 5 mile run. In November I’m hoping to participate in a fundraiser 5k run with an obstacle course, it should be a blast, everyone dresses up in costumes and goes out to just have a great time.

I have to say a huge THANK YOU to all of you at Golds who have supported my training each day in the gym and allowed me to share my journey on the blog. It’s all because a person believed in me from the beginning and didn’t give up supporting me all the way up till race day, thanks Coby. I’m proud to say I’ve lost 64 pounds, gained the lean muscle I was praying for, found my inner strength, made new friends, connected with old friends, showed my daughter what will power looks like and am still listening to her say how proud she is of me, I fell in love with working out, realized I’m not afraid of sweat but actually love it, trained for a Triathlon, and finished a triathlon. Life is grand and nothing is impossible if you just tri.

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Change Your Workout Plan: 10 Ways to Supercharge a Boring Gym Session

Travis — Tue, 20 Jul 2010 23:59:33 +0000

Start with Your Hamstrings

“Most men do the exercises they like first and save the ones they know they hate for last,” says Steve Lischin, NASM-C.P.T. “Toward the end of a workout, they either put little effort into these exercises or just skip them entirely.” Performing your workout in the opposite order can give muscles you tend to overlook (such as your hamstrings) the attention they deserve. And saving your favorites for last can help you recharge when your energy level is in decline.

Stretch Between Sets

“Don’t stretch only when your muscles feel tight,” says Jordan. Stretching the muscles you’re working not only helps them stay loose, but can also increase your range of motion, allowing you to work more muscle fibers with each additional set.

Click on the link below to read the rest of this great article!!

http://www.menshealth.com/men/fitness/workout-plans/change-your-workout-plan/article/38f64c5899a46010vgnvcm100000cfe793cd

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Nitric Oxide: Fact or Fiction?

Will — Mon, 19 Jul 2010 17:22:15 +0000

We have all seen the advertisements, whether it be in Muscle and Fitness or at GNC, claiming they will increase performance, decrease recovery time, and promote muscle growth. But how much of this is true? Many of the supplements out there today rely highly on celebrity endorsements and mass marketing rather than solid scientific evidence. I recently read an article (Nitric Oxide Supplements for Sports) in the Strength and Conditioning Journal that proposed the question, how much science is behind these products? It was shocking to find out that with the exception of only one study, there is no published scientific studies to show that the dietary supplements currently marketed as “nitric oxide stimulators” have proven efficacy. So why are they so popular? It is in our nature to always be looking for that faster, better or easier way to achieve our goals. Next time you look through a fitness magazine keep a tally of how many advertisements are crammed in between those pages. This isn’t to say that all supplements out there are sugar pills, but be sure to ask yourself a couple questions before forking out your hard earned cash.

1. Have any studies been conducted to test the product”s efficacy? And were they preformed by an unbiased group?

2. Have the results been published? If so, where?

3. If the studies were conducted, were they preformed on a population that represents the potential user?

4. How much does the effective dosage cost? Is it cost justified for the potential gain?

Now there are supplements out there that ARE backed by the scientific community as well as the drug companies. One such product is Creatine Monohydrate. More scientific reports are available pertaining to the benefits of creatine than ANY other single supplement! Another added bonus of this product is that it rings up far cheaper than almost any other weight lifting supplement at $15-$20 (online price).

We all have our own thoughts and opinions about supplements, but for my money I will stick to products that have the proof to back up the claims!

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Do You Maintain Your Resistance Training Routine Throughout the Summer?

Aron — Fri, 09 Jul 2010 19:09:23 +0000

Note: There is a poll embedded within this post, please visit the site to participate in this post's poll.

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Why You Should Be Doing Resistance Training During The Summer

Why You Should Be Doing Resistance Training During The Summer

Aron — Fri, 09 Jul 2010 18:59:19 +0000

It seems like once the nice weather comes around, everyone forgets all the hard work they have put in over the winter months gaining muscular strength and endurance. Some things that you should be thinking about if you are considering or have already fallen off the resistance training wagon are that if you do not use your muscles…it is certain that you will lose them, no questions asked, and it only takes a few short weeks to lose some the strength you have worked so hard to achieve previously. So, do yourself a favor and don’t negate what you have already put so much time and effort in to.

If you’re someone who has never done resistance training, this article is for you too, as it is absolutely never too late to start a strength training regimen. If you are still not convinced that weight training is a very valuable aspect to your fitness read on.

Resistance training can either maintain or improve the following:

blood pressure
muscular strength and endurance
blood glucose tolerance, a must for diabetics
Your resting metabolic rate (RMR) stays elevated post workout so, you burn more calories!
cholesterol
bone mineral density to prevent osteoporosis
muscle mass and RMR will help with weight management.

Some quick tips to remember:

For resistance training, during the concentric (shortening) phase, make it last for 2 sec while during the eccentric (lengthening) phase; make it last for 4 sec.
Keep the full range of motion during each exercise to keep the muscle lengthened and prevent loss of flexibility in your joints.
Stretch after your workouts to keep your joints mobile and flexible.

Hannah Roeter BS, Gold’s Gym Wenatchee Summer Intern

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Protein Peanut Butter Balls

Dana — Thu, 08 Jul 2010 20:08:40 +0000

2 cups peanut butter

1/4 cup honey

2 T. ground flax seed

1-2 scoops protein powder

Mix all ingredients well, roll into 1 inch balls and freeze.

Leave us a comment and let us know what you think!!

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“Finding My Inner Strength” by Kari Crowell, Gold’s Gym Member

Kari — Tue, 29 Jun 2010 23:10:03 +0000

Knowing that a trainer in the past was able to help me reach my goals and kept me motivated to keep trying, it seemed logical when I was feeling the need for an extra push to hire a trainer again. I’ve been fortunate to call Cara, our Gold’s Gym Stretch Therapist as my personal trainer. This past month, she has taken me thru work outs that are both physically and mentally challenging, but always full of fun.

Cara has this amazing way of helping me reach just outside of my comfort and ability zone. She’ll encourage me to stay there, with out quitting, just long enough to feel like I’m going to collapse from muscle fatigue, before releasing me to find respite with my water bottle and towel. With her guidance in doing so, I get to see and appreciate what I’m truly capable of accomplishing when I set my mind to trying. It seems like I’m earning a small notch of improvement in my abilities, which in turn, is a notch in my confidence. Something I get to go home with and use in my everyday life. What a gracious gift on her part.

Last week with just a few minutes left to go in our work out, I was soaked from sweating, mentally ready to be done, and she asks “Do you have one more set in you?“ My out loud voice was quick to respond “Heck ya,” even before I could assess the physical condition of my body. I wasn’t sure where the spunk came from at first, because I know it’s always later that I hurt the most. But I’m learning it’s that elusive, “inner strength“ that we each posses. Being told we have it and knowing how to use it are two different things. Something I’ve never quite gotten the hang of using or even known how to “turn it on” so to speak. But through this training experience with some amazing break thru life moments, like running two miles at a time last week. I’m seeing that my inner strength is obtainable by just a simple summons of my heart. A small request on my part, to keep going, with the prize being a great sense of accomplishment and self pride. Knowing how to use my inner strength and being in the best shape of my life, will be useful on race day. If I start to think the finish line is unobtainable, I’ll be able to ask my heart to serve me up some mojo, and just keep moving and keep trying!

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