training

Take the Primal Challenge

Jump start your 2017 fitness goals with something new.

Challenge yourself with six weeks of small group training customized to fit your individual goals. Each 60-minute session will consist of a 10–12 minute dynamic warm-up, continued with a 35–40 minute workout routine, and finishing off with a flexibility component.

This new class will integrate the Primal 7 exercise system, a “supported bodyweight trainer™” designed for all ages, body types, and fitness levels.

Open to first-time training clients only. Class limited to eight participants.
Sign up today at Member Services or by calling 356-6543.

Tuesdays & Thursdays, 12–1pm
January 17 – February 23
Instructor: Eddie Edwards
Cost: $130

Muscle Confusion: Fact or Fiction

“Muscle confusion” is a regular practice of changing things up within your workout routine, claiming to keep your muscles “confused” to illicit more results. The theory is your body never gets used to one thing, so it is constantly adapting. When our body adapts correctly, we become stronger.

The term "muscle confusion" came onto the scene in the 70’s when bodybuilding pioneer Joe Weider included it amongst his training principles. It has been re-popularized by the P90X workout series and has been on the lips of many clients and trainers alike. However, muscle confusion is more of a buzzword than it is an actual physiological principle. There are several physiological principles which are time tested, researched and approved, for which we can compare this concept to see if it holds up.

Breaking Through the Plateau, 1

Have you hit a wall in your training? Have you become bored with your workout? Are you no longer seeing results? This “Breaking Through the Plateau” series will explore common reasons for not attaining and maximizing your fitness potential.

The first topic we will cover is not what you are (or are not) doing, but what you can’t do.

It is perfectly normal to have limitations. All of us have developed physical restrictions over our lifetime which hinder our progress. Some are obvious, and others you don't know exist. These physical limitations include:

  • Muscle imbalances
  • Movement dysfunctions
  • Weak muscles
  • Tight muscles

Causes of these restrictions can include:

Using Heart Rate as Your Guide

When you exercise, are you working hard or hardly working?           

Knowing what your heart rate is during exercise can help determine how hard you are working. You may think you have had a good workout, but if you never raise your heart rate you may not be receiving all the benefits.

Using a heart rate monitor is a great way to know what your HR is during your workout. It is easier than checking your pulse. Working out at a moderate to vigorous pace (50-85% of your max HR) is a good goal to have. To find your max HR you take 220 minus your age, this gives you your age predicted HR max in beats per minute (bpm). For example, if you are 45, your age predicted max HR is 175 bpm and your 50-85% zone is 88-149 bpm. If you are new to working out start by working in the lower end of the 50-80% zone, if you have been working out, working at an intensity closer to 80% would be good.

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