Torch calories with HIIT: Kathy G’s Tread Tabata comes to PBC

Kathy G’s Tread Tabata is a high intensity interval training (HIIT) class taught on the treadmill following a tabata protocol, utilizing varying speeds and inclines, combined will full body intervals on the floor to improve endurance, speed, strength, and overall fitness. We’re super excited to bring this high energy and high intensity class to PBC for our clients looking for a fun, effective workout.

So what is Tabata training anyway? Tabata training (aka, the Tabata Protocol) is a type of high intensity interval training that follows a specific format:

  • 20 seconds of a very high intensity exercise (e.g., sprints)
  • 10 seconds of rest
  • Repeat 8 times for a total of 4 minutes

So, what are the benefits of HIIT training?

  • Increase athletic performance
  • Increase cardiovascular capacity
  • Boost VO2 max
  • Decrease body fat
  • Improve muscle tone
  • Burn 750-1000 calories per class and continue burning calories after class

Join us this week for one of two free trial classes we’re offering to introduce out clients to Kathy G’s Tread Tabata: Thursday, October 9 at 9AM & Saturday, October 11 at 8:30AM.

Spots are limited, so sign up online in advance: Sign up for Thursday’s class or Saturday’s class.

Weekly Challenge: August 11

Weekly Challenge: August 11

Push-ups to failure (try for 5 more by Sunday!)
25 squats
10 burpees or squat thrusts
100 mountain climbers
20 v-ups
50 straight leg quick crunch holding a dumbbell or medicine ball
30 tick-tocks (diagonal straight leg raise)

Bonus: end the workout by walking or jogging 1 mile.

Questions about any of these workouts? Interested in joining us for a group class? Email us!

How To Manage Sore Muscles & Joints

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Learn the causes and correct treatment to help you stay on top of your game!

Sore muscles can affect you in the following ways:

  • You may have did an activity your body and muscles are not used to
  • Similarly, you increased your exercise intensity level, or increased the length in time of your workout
  • You engaged in eccentric exercises, in which you lengthened your muscles (bicep curls)
  • You may have not engaged in a proper warm up and cool down

Changes to your exercise/workout routine can lead to what is called microdamage in your muscle fibers and connective tissue that you will start to feel about 24 hours after exercise. However, after becoming sore, your body develops a tolerance that next time you perform the workout you will be less and less sore each time as your body strengthens your muscle/connective tissue. Though you may enjoy it, muscle soreness has its benefits!

To limit the severeness of sore muscles and aches it is crucial to stretch and warm up before your workout, as well as to perform a proper cool down and stretch following exercise. In addition, icing is another effective method that can bring down swelling and reduce pain. 20 minutes on, 20 minutes off is usually the rule of thumb. The coldness activates blood vessels in your muscles to constrict. This decrease of swelling in your muscle tissue slows down metabolic activity. Once your skin returns to normal temperature your blood vessels return quickly to flush this metabolic accumulation that reduces pain. In addition, by treating muscle soreness you will have less muscle tissue loss than if untreated.

What Causes Joint Pain?

When your joints feel sore and tender it is commonly a sign of osteoarthritis or arthritis, an inflammatory discomfort that becomes common as one gets older. This is a result of your cartilage, which cushions your joints, starts to wear away, causing inflamed and painful joints. Another cause of joint pain includes overuse or injury. It is important  to give your body and muscles adequate rest when overcoming injuries to avoid further injury and pain. The most common areas of joint pain arise in the shoulder, knee, and ankle. Tennis elbow is an example of overuse, where as a knee injury could be a ligament or meniscal (cartilaginous tissue that serves to disperse friction between the lower leg, tibia, and thigh, femur) problem. Injury can also affect the ligaments, cartilage, tendons, and bones within the joint.

A few methods to help joint pain is over the counter medications, such as aspirin, ibuprofen (advil, motrin), or Aleve. Topical creams are another option. These include Aspercreme, IcyHot, and other creams or gels with menthol and other counterirritants that create a burning or cooling feeling. It is crucial to give your body rest and not exert to much force on your muscles and joints if they’ re in pain.

Weekly Challenge: July 21

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Weekly Challenge: July 21

20 alternating in-out push-ups
10 Vs, lying on your stomach lift arms toward sky in V shape
10 W’s, lying on your stomach lift arms toward sky in W shape
10 slow chest-to-ground push-ups
10 slow, deep squats
10 frog jumps
30 second wall squat
50/side oblique crunches
50 suitcases
50 Russian twists

Questions about any of these workouts? Interested in joining us for a group class? Email us!

How to Deal with Injury: Interview with Physical Therapist Sara Thatcher

Welcome Sara Thatcher, owner and operator of Body Tuning Physical Therapy, for today’s ask the expert feature. We sat down with Sara to ask her some questions about injury prevention and rehab. 

Body Tuning Physical Therapy
Body Tuning Physical Therapy

What are some common injuries you see in youth and adult athletes? 

In youth athletes, most injuries are related to overuse. Overusing the muscles, joints, and tendons without adequate recovery time. For instance, in baseball players, it is the shoulder and the elbow and in soccer, I most often see knee or ankle/foot injuries.

In adults, the most common pain is rooted in the lower back. this is partly due to the excessive hours most people spend in flexion (too much sitting) each day. This is also related to weakness in the glutes and core.

What are some common injuries in endurance sport athletes, like runners and cyclists? 

Runners and cyclists most often present with hip and knee injuries. This is usually related to the IT (iliotibial) band getting tight or high mileage and lack of cross training.

How can endurance athletes prevent or treat these common injuries?

A good bike fit is the first step in preventing cycling injuries. Similarly, being fit with the right running shoes is crucial to staying healthy for runners (research highly encouraged). Using a foam roller to massage the quads, hamstrings and IT bands is important. The most important step in injury prevention is to avoid ramping up mileage too quickly. The general rule is do not increase your mileage more than 10% per week.

How much rest is sufficient when recovering from an injury?

The recovery time varies – between individuals and between types of injuries. As a general rule, if your mechanics change (whether it is in how you pitch the ball or how you are running) you should take a rest from that activity. Cross training while injured will keep your fitness level up. As you return to sport, remember to reintegrate yourself slowly and listen to your body!

What are the benefits of physical therapy?

Physical Therapy is often used to treat an injury. The duration, again, depends on each individual’s healing. Usually 4-6 visits should make a dramatic improvement in symptoms and sometimes it may take 2-3 months. The type of physical therapy I do can also focus on injury prevention – by using a functional movement screen or gait analysis I can determine if someone is at risk of injuries by identifying any weak links. This can be done in 1-2 visits.

Interested in getting in touch with Sara and learning more? Check her out at PBC.

Weekly Challenge: July 7

tumblr_m9mh1h5Sgu1qhb6aco1_1280Hey guys, this week’s weekly challenge focuses a lot on push-ups and squats, two GREAT exercises to strengthen and tone your total body. And, to make sure you’re core is staying strong, we have a nice variety of ab exercises for you to finish out the workout.

Remember, your goal is to do this workout every day, starting today, for the next week.

Weekly Challenge: July 7

10 frog push-ups
20 pulse push-ups
15/side push-ups/rows
10 squat thrusts
10/side fire hydrants
15/side uneven squats
25/exercise scissors, flutters, frog sit-ups
50 reverse crunches
1 minute plank hold

Questions about any of these workouts? Interested in joining us for a group class? Email us!

Trainer Tip: What you need to know about Runners’ Cramps

Stomach pains/cramps, also referred to as 'Runners Tummy'
Stomach pains/cramps, also referred to as ‘Runners Tummy’

There are three main types of cramps that can originate while you are running- the side cramp, stomach cramps, and muscle cramps. The side cramp or “stitch” hits you in the side in the lower abdominal area, usually as a result from shallow breathing. Stomach cramps can arise also from shallow breathing but something you may have ate or drank before working out. Too much fluid or food in your stomach prevents you from taking deep breaths. In addition, during high intensity exercise, a redistribution of blood flow can occur, moving away from the gut to the working muscles and skin. This lack of blood flow (GI ischemia), can be a contributor to Gastrointestinal symptoms. Lastly, muscle cramps, usually when your legs cramp up, dehydration is the cause. Sports drinks can help replenish any nutrients, vitamins, and electrolytes you lose during and after your workout.

While you cannot always prevent cramps during your workout, you can act fast when they come on. To avoid side cramps, put your hand on your stomach and breathe deeply. However, side cramps tend to affect beginners more than veterans. If you experience side cramps frequently, try stretching your back, abs, and torso before exercise. It is a good idea to begin your workout/run slowly within the first ten or so minutes before working your intensity up. However, if cramps start to show, decrease your pace and breathe deeply.

When push comes to shove, focus on your breathing technique and remaining calm. Anxiety, especially during a race, will only worsen the pains. Breathing helps avoid the onset of cramps as well as trains your lungs and muscles for cardio.

Additional tips for side cramps:

  • Slight bend forward
  • Breathe deeply in through the nose, exhale through the mouth
  • Tighten abdominal muscles
  • Cross hands behind your head
  • Gentle fingertip massaging

Weekly Challenge: June 30

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Happy July 4th week! You KNOW you’re going to get your barbecue on this weekend, and while we encourage you to continue to eat clean with healthy, but yummy recipes like these, we also know that can be a challenge around the holidays. This is when it’s even more important to exercise daily!

Looking at a weekend with limited time to get your sweat on? Take a photo with your phone of this week’s challenge, or write it down, and bring it with you. If you do this workout each day, you’ll be feeling way better about yourself in the midst of all these festivities.

Here’s this week’s Weekly Challenge. Remember, your goal is to do all exercises 1x/day, every day this week. 

Weekly Challenge: June 30

10 diamond push-ups
20 alternating arm & leg extensions
30 dips
10/side toe touches & calf raises
20 scissor jumps
10/side rocking lateral lunges
10/position crunch progression (start with regular crunches, progress to feet lifted and knees at 90 degrees, finish with legs extended straight up in the air)
10/side tick-tocks
15/side bicycles

This week, post a photo of yourself doing the weekly challenge on July 4th to Facebook and/or Instagram and we’ll give you a special prize to honor your awesomeness.

Sweat for a Healthy Body, Mind … and Social Life!

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Exercise is a sure-fired way to improve your physical health, however, there are many more components of your overall health that benefit from exercise, too. Specifically, exercise can help improve your mental and social health – key aspects of boosting your overall happiness.

Socially, exercise done in a group setting, whether its a solo workout at the gym or in a group class, as well as personal training can help you make new friends, become a part of a community, and learn more about leading an overall healthy lifestyle. Social contact has been shown to result in people living longer, too.

Mentally, exercise has been shown to help individuals:

  • Reduce stress
  • Boost happy chemicals (endorphins), self-confidence, and self-esteem
  • Prevent cognitive decline
  • Alleviate anxiety
  • Sharpen memory/concentration
  • Boost brainpower
  • Help control addiction
  • Increase relaxation
  • Inspire/motivate others

And, of course, physically, exercise works wonders:

  • Decrease/prevention of overweight/obesity
  • Lower body mass index (BMI)
  • Prevent/maintain back pain maintenance and prevention through strengthening and flexibility
  • Weight-bearing exercises strengthens bone formation, helps prevent osteoporosis or bone loss

It is never too late! With regular exercise, your mind, body, and social life will thank you for your present and future years to come. Stay fit, stay healthy!

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