Balancing Your Workouts

The key to looking good is balance. Your workouts shouldn’t be concentrated on a particular muscle for the week; your week should be balanced with all major muscle groups. The goal is to combine multiple muscles into one workout. Don’t isolate yourself! You’ll enjoy your workouts more and see better results if you change up your days and use different muscles.

Military Leg Workouts

To get your body’s foundation into shape, nothing will cut more than a military leg workout. This workout will get you more than just a pair of fine, beefy legs. Leg workouts will help you burn more calories and speed up your heart rate, making you healthy, strong and lean.

Warm-up with Jumping Jacks and Squats:

Jumping Jacks & Squats-10 each (repeat 5-10 times)

Stretch

Repeat the following three times:

Squats-20 reps

Lunges- 10 per leg reps

Calves- 30 (toes in, toes out)

Bike or Jog- 5:00 minutes

Mix Jogging or Biking with Leg Exercises (repeat 4 times):

Jog ¼ mile or bike 2:00-3:00/stretch

Because leg workouts burn, do legs 2-3 times a week and give yourself 2-3 days in between leg workouts. Stretching afterwards will also help you feel less sore the next day.

Personal Training

To ensure that you’re getting the best workout for your body, consider hiring a personal trainer. Personal trainers help motivate their clients by setting realistic goals, guaranteeing a well-balanced workout. Cookie-cutter workouts don’t work for everybody. A personal trainer will map out a plan specific to your body type and lifestyle to help you obtain your perfect figure.

Motivation

Although legs burn and you barely walk the following day, remember that you only get out of what you put in. Balance your workouts and imagine how fine you’ll look down the road.  Whatever you decide to do, just remember: don’t skip leg day.

By, Jessica Doucette

After a month of hibernating in the pantry, eating dozens of sugar cookies and slices of honey-glazed ham, the month of January hits and we all realize that it would take a miracle to fit back into our skinny jeans.

Before, you’ve probably done a couple of cheesy home workout videos or read something online that had “20 Steps To A Newer You.” Although they might have helped begin your workout, we’ve all turned off the video 10 minutes in, or have given up at “Step 7.”

This year, perhaps the focus to your skinny jean bind is that you simply need a bit of a push, a way to stay motivated, and a plan to be consistent.

Ectomorphs are people that are usually described as “tall, thin, and lanky.” These types of bodies are known for their extremely high metabolism and stringy muscles. This is the body type that by far has the most difficult time trying to gain weight.
Types of Workouts for Ectomorphs: It’s suggested that this body type doesn’t indulge in cardio because of the amount of calories their bodies’ burn naturally. (If you don’t want to quit spin or what have you, it’s OK to do twenty minutes two or three times a week, but try not exceed that amount.) That being said, ectomorphs should basically be eating all the time. Seven small meals a day including one before bed! As for exercise, this body type is the perfect candidate for intense yet short workouts that are focused on strength training. You know that guy in the free-weights area that lifts an insane weight but only does 10 reps? He’s probably an ectomorph getting those muscles to bulk up! Just remember to take a sixty second break between these intense exercises.
Ah, mesomorphs. The ideal. Naturally athletic and hard body muscle. This body type finds it a breeze to either gain or lose weight depending on what their end goal is. Often, professional body builders are mesomorphs due to their ability to gain and loose easily.
Types of Workouts for Mesomorphs: This body type can get away with either cardio or strength but usually gets better results with strength training. Though the types of workout isn’t as important as it might be for other body types, this body type needs to watch their calorie intake. Just as they can gain muscle easily they can also gain fat easily. (But can lose it right away too. Talk about a roller coaster!)
Lastly, the Endomorphs. This is the body type that is pretty common and are probably at the gym to lose weight. This body type as a low metabolism that allows them to gain fat easily. But! There is an upside, their muscles are also naturally stronger because of their thickness.
Types of Workouts for Endomorphs: Cardio, Cardio, Cardio. Cardio keeps the endomorph’s body fat in check. But, you want muscle to show after the fat is lost, right? Make sure to incorporate some light weight lifting as well.

Static stretching’s reputation is taking a dive. While all your high school gym coaches had you standing in the gym doing those weird arm circle exercises or bending over to touch your toes, they may have been building bad habits for you.

Turns out, static stretching is a bad practice before an intense workout or before playing a sport. Most likely, a lot of you will have a hard time believing this but set those traditional exercise beliefs aside for a moment.

When you stretch before exercising, your body may think that it’s at a risk of being overstretched. It compensates by becoming more tense. This usually means that you’re not able to move as fast or freely. This also means you’re more prone to injury.

Our cycling program consists of a four phase periodization; base/strength, V02/Anaerobic Capacity, Lactate Threshold and Competition). We will also be continuing to offer our Elite category. Our program combines Sport, Export and Elite workout protocols within the same class structure.

Sport – less than 1.30 watts per lb of body weight at V02

Expert – 1.30 – 1.59 watts epr lb of body weight at V02

Elite – 11.60+ watts per lb of body weight at V02

Come register for our program and our certified Power Cycle Camp coaches will make sure you receive the proper attention your body needs for training during the winter months.

Registration starts October 1, 2012 but register soon since there is limited space.

Classes start November 12, 2012 and end March 15, 2013.

Visit any of our locations and our training team will review the program and answer any questions you have.

The Gym At City Creek
51 South Main St. Suite 308, SLC
Register online only at www.TheGymAtCityCreek.com
email Peggy

I.J. & Jeanne Wagner Jewish Community Center
2 North Medical Drive, SLC
Register online only at www.slcjcc.org
email Mimi

Life Centre Athletic Club
9844 South 1300 East, Sandy
Register by calling 801-571-7200
www.lcathleticclub.com
email J.R.

Sports Mall
5445 South 900 East, Murray
Register online only at www.sportsmallgroup.com
email Linda

Be sure to check out our spin schedule for all our ongoing spinning classes.

By Fiona Marcelino

Body Awareness

Pilates helps develop personal awareness. It helps you understand how you sit, stand, and move relates to the aches and pains you have or have had. Understanding how your body works can prevent injury and help you improve the condition of your body.

Stronger Core

Enjoy the benefits of Pilates for a stronger, healthy back and body. It’s more important to have a strong core; to have abdominals that are flexible, not just hard. Flexible muscles are strong muscles. They help in balance and functionality that you need to allow your body to function. You rely on a strong core for good posture and efficient movement. It’s important to build a good foundation and core for your body; otherwise you’ll end up tight in some places and weak in others.

Promotes a Long Lean Appearance

In Pilates, you work towards a safe increase in length and stretch of the muscles and range of motion within the joint. If practiced regularly, Pilates will create long, strong muscles without the bulk. Pilates improves muscle tone, balances musculature, and supports proper posture.

For the perfect complement to your aerobic and fitness program check out Pilates at Sports Mall.

Importance of Staying Active

America’s obesity rate is through the roof and more and more people are suffering from it. Keeping active can lower blood pressure by raising good cholesterol levels. It also helps build stronger bones and muscles.

For instance, weight-bearing activities like walking makes bones stronger. Physical activity also increases flexibility, which makes overall movement much easier.

Weight Loss

Maintaining of level of activity helps you lose weight and mean you’re less at risk for health problems associated with obesity like heart attacks and strokes. Proper exercise can also help you sleep better and gain more energy.

Mental Benefits

Staying active is important in a healthy lifestyle. Physical activities like running can be a great way to reduce stress, anxiety, and depression. Work off daily stresses with a good run or a kick-boxing class.

For more ways to stay active check out our Specialty Classes.