Archive for the ‘La Jolla Sports Club Staff Trainer’ Category

Interval Training

April 1st, 2010 in Fitness Training, La Jolla Sports Club Staff Trainer No Comments »

Is interval training right for you?

In interval training, you alternate between bursts of higher-intensity exercise and periods of less-intense exercise (or “active rest”). As you get more fit, you decrease the “rest” time and increase the high-intensity periods. According to La Jolla Health Fitness Trainers, you’ll see big fitness gains if you train this way regularly.

For example, if you now run for 30 minutes at 6 mph, try this routine: Jog for five minutes to warm up. Then, increase your speed to 6.5 mph for one to two minutes (less if you can’t go that long). Then, jog for a few minutes at your normal speed, then again at the faster speed, and so on until you reach your time limit. Your ratio of work to active rest would be 2:3 if you ran for two minutes at 6.5 mph, then jogged for three minutes at 6 mph.

You can also use your heart rate to set intervals. For example, if your heart rate hits 70% of your maximum when you jog at 6 mph, start at that speed. Then increase either your speed or elevation (if you’re on a treadmill) to get your heart rate to 85% or 90% of maximum for one to three minutes. Then, go back to jogging at the 70% heart rate, and continue alternating.

As your fitness improves, your heart rate will be lower at the higher speeds, and then you can spend more time at those speeds. A good starting ratio of work to active rest is 1:3; you can always vary the ratios if they turn out to be too hard or too easy.

Gym Trainers recommend interval training just once a week to start, as it is more intense than you may be used to. Once you get a feel for it, you can do it more often.

Boot camps

March 22nd, 2010 in Fitness Gym, La Jolla Sports Club Staff Trainer No Comments »

Fitness gym boot camps may be one of the fastest ways to go from zero to fit. The setup is simple enough: A La Jolla Sports Club Staff trainer leads a group of clients through an intense hour of cardio and functional-strength training. The secret lies in the circuit-style workout that toggles between cardio and muscle building. This leaves little if any down time, and the shuffling of routines prevents boredom and exercise ruts. For people willing to put in the work, boot camps enable exercisers to see results quickly, the better to stay motivated.

Boot camps have some special features. Many are held outdoors and often incorporate common environmental features such as stairs or ledges for cardio as well as functional exercises using only body weight or free weights. Encouragement comes not just from the instructor, but also from the other participants, who cheer and clap for fellow campers. And people are often paired or grouped for friendly competitions, fostering a camaraderie and support not usually found in regular fitness classes.

Come check out boot camp classes offered at your local La Jolla Health Fitness Gym.