Vacation Workout

This easy to follow workout can be done almost anywhere with little to no equipment involved.

Day1 

Jog/walk 5 minutes to warm-up

 Dynamic Stretches (Like we do before every workout)

 Strength Circuit (4 sets 15-20 reps of each) –do all exercise once and then repeat

 1)  Step ups- on anything 12-18 inches tall (15 each leg)

2)  Pushups

3) Single-leg toe touch- stand on one leg and bend over at the waist until your opposite leg is parallel to the floor. Be sure to keep you back flat (15 each leg)

4)  Plank- support yourself on your elbows and toes lifting your hips off the ground (count to 30 in your head, or use a watch)

5) Superman- lay on your stomach with your arms and legs straight overhead raise your arms and legs off the ground pause for a second and relax.

 Day 2

Jog/walk 5 minutes to warm up

 Dynamic Stretches

Intervals

 Outside or on a treadmill, bike or elliptical machine. One minute at an easy pace, one minutes at a fast pace. On a treadmill, jog for 1 minute and slow down to a walk for 1 minute. On a bike or elliptical you can alternate fast and slow on the same level or alternate between an easy and a hard level. Repeat until you complete 20 minutes (or 10 intervals of each)

Day 3- Repeat strength circuit

Day 4 – Repeat Intervals, change machine if necessary

PerformFit’s First Annual Speed and Agility Camp!

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Grab a Glass of Beet Juice!

Have you ever heard about the benefits of drinking beet juice? Although it may not sound like your typical choice when reaching for a beverage in the fridge, this vegetable is quite essential for good health. First, beet juice contains antioxidants, which aid in protecting your body’s cells from cancers and other diseases. Antioxidants also protect your body against physiological stresses caused by exercise thus giving your body energy and delaying fatigue. Second, beet juice contains nitrates, which are compounds that your body converts into other chemicals via your saliva to open blood vessels, increase blood flow, decrease resting blood pressure and reduce the amount of oxygen required by your muscles during exercise. Would you imagine that more than twenty-five of the world’s adult population has hypertension? In a recent study from the Journal of Applied Physiology, the physiological responses of nine males were analyzed during walking and moderate running after drinking beet juice. The study revealed that less oxygen was required during both running and walking. In conclusion, the nitrogen from the juice elevated their oxygen circulation during exercise and aided in enhancing exercise tolerance, since less of the body’s creatine supply was broken down. Creatine is produced naturally by your body and is stored in your muscles and liver to give your body energy to perform and delay premature fatigue. Another study performed by Wake Forest University investigated the benefits of beet juice and other nitrate rich foods such as celery, spinach, and lettuce. This study specifically targeted fourteen senior aged people. The adults were broken into two groups, half eating a low nitrate diet, and the other a high nitrate diet. MRI’s were performed on the test subjects which showed the higher nitrate intake group experienced increases in blood flow to the frontal lobes of the brain. Increasing blood to this area of the brain is important in combating dementia as well as other cognitive conditions. You may wonder, how much beet juice should I consume? Researchers at the London School of Medicine recommend drinking one glass of beet juice a day to improve cardiovascular health!

Ice vs. Heat for Injury Treatment

Many clients ask us what to use when treating and injury, ice or heat? There are differing opinions concerning this matter and we hope to clarify the appropriate time to use each method. First, there are two types of injuries that occur: acute and chronic. An acute injury involves a sudden, sharp pain that occurs immediately. This type of injury may result from a fall, sprain, or a collision. Chronic injuries involve soreness, and muscle or joint aches that are longer in duration when compared to acute injures. The most likely cause of this injury is from overuse. So now that you know the two types of injuries, which method of treatment should you apply?

Ice is ideal for acute injuries as it reduces swelling and pain to the injury site. The blood vessels are vasoconstricted, or narrowed which limits bleeding and also aids in preventing inflammation. Always apply the ice wrapped in a towel or use an ice pack that conforms to your body. You should only ice for 10-15 minutes at a time and be aware of any extreme redness or numbness of the skin. If this occurs, you are icing too long and should allow your skin to return to its normal temperature before reapplying.

Heat is beneficial for chronic injuries involving no inflammation or swelling. Heat applications cause your blood vessels to dialate or open allowing blood to flow to the affected area. The increased blood flow allows for a faster healing process. Heat is ideal for relaxing tight muscles or muscular spasms. When using heat, be sure to apply for no longer than 20 minutes at a time. You should have a couple layers between the heat application and your skin to prevent burning. Heating pads are one of the most common methods when treating these types of injuries. If a heating pad is used, be careful not to leave the pad any longer than 20 minutes. Remember not to use heat for inflammation or swelling as it may increase the severity and longevity of the injury. So first identify your appropriate treatment, and then begin the healing process!

Exercise and Pregnancy

Are you hesitant or unsure about engaging in physical activities during pregnancy? Or are you eager to exercise, but are unsure of what activities will benefit you and your baby? First, there are many benefits of exercising during pregnancy some of which include: improvement in posture, decrease of backaches and fatigue, relieving stress, helping improve stamina for labor and delivery, and may aid in a shorter labor. Exercise increases the circulation of the hormone norepinephrine, which helps increase the strength and frequency of uterine contractions. The American College of Obstetrics and gynaecology recommends a minimal thirty minutes of exercise most days of the week unless your doctor suggested otherwise. Second, in regards to exercise itself, there are many safe options to choose from to maintain strength, flexibility, and endurance during the pregnancy process. Always keep in mind not to overdo any exercise and work too intensely. According to Mayo Clinic, you should not let your heart rate rise above 140 beats per minute. Constantly check your heart rate while exercising to stay in a safe range so it does not become too elevated. The safest exercise options are low impact and include: swimming, brisk walking, indoor cycling, elliptical machines, and light static stretching. You may also perform light jogging, but remember to keep it in moderation. Third, you want to avoid any activities that require your body to be off-balance, perform rapid movements such as a change of direction, change of body position, jumping, and running. These activities may cause body instability and the risk of falling. Avoid contact sports such as softball, basketball, and volleyball. Skating, skiing, and racquet sports such as tennis and heavy weight lifting should also be avoided. Always begin your exercise program with a five-minute warm-up to increase your heart rate and prepare yourself mentally for your routine. Be sure to take frequent water breaks every 10-15 minutes while exercising to prevent dehydration and overheating. You should also wear loose-fitting clothing to keep cool, and avoid exercising in warm, humid weather. While pregnant, your metabolism increases causing your core body temperature to rise. The heat from the fetus during exercise is transmitted to the mother, which is why you want your body to remain as cool as possible. Let’s get exercising and you’re on your way to a healthier, safer journey for you and your new baby!

Training on an Empty Stomach

There has been a lot of questions around the gym whether it is better (in terms of fat loss) to train in the morning on an empty stomach.  The belief is that being in a fasted state will cause the body to recruit the stored body fat (adipose tissue) to meet the demand for energy.  While there may be some sound reasoning behind this assumption; the body’s metabolic processes are much more complicated than simple supply and demand.   Training in a fasted state can greatly hinder your performance causing you to reduce the intensity, therefore reducing your overall caloric expenditure.  Your body may also draw protein from muscle tissue in an attempt to meet energy demands.  This can led to muscle atrophy and other long-term impairments.  Carbohydrates (especially simple sugars like fruit) are quickly digested providing the body with a quick and viable source of energy. Consuming a light carbohydrate snack (100-200 calories) 30-60 minutes prior to training will ensure proper blood sugar levels and allow you to train at your maximum potential.   

Resource:  National Strength and Conditioning Association,  2011

Conditioning at Home

Whether your goal is to lose weight or to improve your athletic performance, it is vital to train in between your PerformFit workouts. Here are simple guidelines to design a safe and effective home aerobic program. This program will be broken up into three different levels depending on your goals and individual fitness status. The three levels are: Basic Conditioning, Fitness, and Performance. Each level will differ in intensities, which will be determined by your heart rate. Before we begin it is important to know how to check your heart rate, and determine your different zones. The easiest way to check your heart rate is to purchase a heart rate monitor from any sporting good store. Basic monitors range in price from $50-$100, and wirelessly transmit your pulse from a chest strap to a watch. If you choose not to buy a monitor, you can check your pulse on your neck with your pointer and middle finger for 15 seconds and multiply it by 4. Whether on a monitor or counted manually, the number you get is your beats-per-minute (BPM). The intensity for the different categories will be expressed as a percentage (%) of your max heart rate. To find your max heart rate, subtract your age from 220. For example; if you are 40 years old (220-40=180) 180 would be your maximum heart rate (MHR). Once you know your maximum, you can multiply it by a percentage to find your training zone. For example, if you are 40 years old and you want to train at 80% of your MHR (180 MHR x .80 = 144 BPM. It sounds complex but once you figure out your zones it is fairly easy to follow.

Interval Training for Fitness

This is best suited for for individuals who want to improve stamina and reduce body fat.  Perform intervals of 1 minute difficult pace, 1  minute moderate pace.  Example, run 7-9 mph for 1 minute, jog 5-6 mph for 1 minute.  Repeat for 20-30 minutes at 80-85% of MHR.  This can also be performed on an elliptical trainer or stationary bike.

Athletic Drills

On a field or yard use 4 cones to mark off 40 yards (one cone every 10 yards). A long stride usually equals 1 yard, so walk off 10 strides for every cone.

 After a 5 minute warm-up

 200 yd. Shuttle – Run to forth cone and back, run to third cone and back, etc. Until you hit every cone once. Rest 1 minute and repeat

 100 yd Forward and Back Peddle- Run to the second cone, then back peddle back to the first, repeat 4 more time for one set. Rest 1 minute and repeat.

 100 yd Shuffle- Shuffle from the first cone to the second and back, repeat 4 more time. Rest 1 minute and repeat.

 40 yd Sprint- Run through the last cone as fast as you can and walk back. Rest 2 minutes then repeat.

Diet Plan

This diet plan is set up as a menu, giving you options for each meal.  The key is to educate yourself on proper nutrition and be aware of what you are putting into your body.  Websites such as www.calorieking.com are a great resource for tracking calorie intake.  Focus on eating 5-6 small meals each day, consuming 250-350 calories every 3-4 hours.  This will regulate your blood chemistry and reduce cravings. It takes some forethought and preparation but the results are well worth it.  Pack most of your meals and eat out sparingly.  Remember to drink water all day long. Aim for ½ your body weight in ounces per day. (ex. 180 lbs = 90 oz.)