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.”
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
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!
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.
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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.
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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.
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While most of you are tucked in bed and sound asleep this coming Saturday morning I will be wide awake and stretching for my next run. Once 7am strikes the clock and the gun is fired I will take off on my next journey. This is my second half-marathon that I will be participating in this year and I am so excited! I will be running from Tukwila,WA to Seattle,WA. You run along the water, freeway and even into downtown Seattle. I can only imagine how beautiful it’s going to be. I want to be very honest when I write these blogs so; I want to share a little secret with all of you and especially the ones who tell me they can’t run.
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So I definitely give two thumbs up to this Personal Performance Challenge. Last week were the last days for testing so hopefully none of you missed out! This is a different kind of challenge than the actual Gold’s Gym Challenge but, it’s one that pushes you to your limits and really shows you what you can do! This is perfect for those who want to continue on! I honestly didn’t think the testing would be as tough as it was and I was pretty tired by the end of it. There were five parts to it and you got a minute for each test with a two minute rest in between.
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The last couple of weeks have been mentally difficult. One little seed of doubt crept into my brain one night while I was sleeping and the next thing I know I’m overcome with “I can’t do this.” With one month till race day, I’m feeling the pressure of not being able to see myself swimming the distance, cause I can’t yet. The bike training is coming along fine. I’m working on the timing of gear changes before I get to the hill-not on the hill and pacing myself. The biggest trick to a Tri, I hear, is saving your leg strength for the run. You can be the fastest swimmer and speed past everyone on the bike, but if you don’t pace yourself your legs will be wasted before you run. So as for my walk/jogging… I’m proud to say I can jog one mile at a time and my walk/jog times are slowly improving. I still can’t believe those are my feet running, it feels awesome.
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