Fit for Life – Wednesday February 20, 2019

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Strength Focus

Every 90 seconds for 5 rounds at each exercise

A) Sled Pulls – 2 lengths
B) Wallballs – 5 reps

Conditioning workout

Working for 10 minutes in teams of no more than 5 people, with one person at each station.  Rotating after completing the work at each station.

A) 100 calorie row
B) 20 step ups
C) 15 KB Swings
D) 10 DB Push Press
E) Rest

Fit for Life – Tuesday February 19, 2019

 

Squat Therapy Day

We all start life with the mobility and strength to perform the basic squat.  It is a fundamental movement, but as we age and with out practicing this movement we loose the ability to perform a basic squat.  We all need to be able to squat.  It is how we stand up from a chair and the toilet.  Can you stand up without your hands to assist you?  Do you know someone who struggles with this?  Learning how to squat properly with good mechanics makes it easier to get in and out of a chair independently and often reduces knee pain.

Strength Focus

Today will will be working on our Squat set up, mobility and strength.

Conditioning Workout

In Pairs, complete 3 rounds each, one person works while the other person holds weight.

12 thrusters
2 get down/stand up
12 step ups
4 push ups
12 Dead bug (with ball)
6 ring rows

 

Class Schedule for the Week of February 18, 2019

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Happy Family Day Weekend!

Reminder – No class Monday February 18 for the Family Day Holiday.

 

Class Schedule for the week of February 18:

Monday, February 18
Family Day Holiday – No Class

Tuesday, February 19
10:00-11:00am at the NAS

Wednesday, February 20
10:45-11:45am at CrossFit Indestri

Thursday, February 21
10:00am-11:00am at the NSA

See you in the gym!

Strength Training Tops Cardio for Heart Health?

Strength Training Tops Cardio for Heart Health? New Study Says It Does

Conventional wisdom has long held that running and aerobic exercise is better for heart health than weightlifting.

But a new study says that’s not so.

Scientists looked at health records of 4,000 people. They concluded that, while both forms of exercise lower the risk of heart disease, weightlifting has a greater effect than running, walking or cycling, as reported in publications including the British Telegraph. The study also supports earlier views that weightlifting is better for the circulatory system because the “oxygen expenditure” is more intense.

Any exercise is good, of course. And weightlifting (or resistance training) also has other health benefits for people over 60. For example, it helps improve functional independence. Here are some of those benefits, accumulated by RunRepeat, which reviews all kinds of athletic footwear.

  • Improved balance while still and while moving
  • Better neuromuscular functioning for control and balance
  • Protection from age-related declines in neuromuscular functioning
  • Improved flexibility and joint movement
  • Improvement in front hip flexion
  • Better movement in step length, speed and balance
  • Less fear of falling

In day-to-day life, all this means that strength training helps us move easier and more gracefully. This improved strength shows up in daily functions like climbing stairs and getting out of chairs. All adults lose muscle mass as we get older – unless we train to minimize that loss.

“The science is clear,” RunRepeat says. “Weightlifting will help reduce tons of risk factors for falls, improve functional independence, functional capacity, and quality of life.”

In short, it’s a necessity for people in their 50s, 60s, 70s and beyond.  Hope to see you in class this week to ensure you get these functional benefits from resistance training.

Reminder: No Class on Family Day Monday!  Check your inboxes later tomorrow for this week’s class schedule!

Fit for Life – Tuesday February 12, 2019

Strength Focus
Complete 4 sets of:
A) Goblet Squats      10 reps
B) Heel Drops       10 each leg

Conditioning Workout

In pairs, compete 3 rounds at each station:

30 Sec Work/ 30 Sec Rest – 1 min to rotate to next station

A) Sumo Deadlift
B) Slam Balls
C) Lunges
D) Banded Upright Row
E) Battle Ropes
F) Step ups

 

Fit for Life – Monday February 11, 2019

Strength Focus

Complete 4 sets of:
A) banded lat pull down 10 reps
B) push-ups 5-10 reps

Conditioning Workout

Working in teams of 2 complete 5 rounds of:

10 KB swings or Sumo Deadlift
1 lap or four lengths
8 DB Thrusters or goblet squats
1 lap or four lengths
6 ring rows
1 lap or 4 lengths

Class Schedule for the Week of February 11, 2019

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I am very pleased to offer 2 classes on Monday’s starting this week!  The Monday classes at Indestri have been getting very popular and attendance reached an all time high this past week.  Therefore I will be adding an additional class on Monday mornings at the National Ski Academy from 9:00-10:00am.

Also note there will be no class this week on Wednesday February 13.

 

Class Schedule for the week of February 11:

Monday, February 11
9:00-10:00am at the NSA
10:45-11:45am at Crossfit Indestri

Tuesday, February 12
10:00-11:00am at the NAS

Wednesday, February 13
No Class

Thursday, February 14
10:00am-11:00am at the NSA

See you in the gym!

Fit for Life – Thursday February 7, 2019

img_7085.jpgStrength Focus
Complete 4 sets of each exercise, alternating between each one:
A) Dumbbell Row     10 reps each arm
B) Single Leg RDL with band    10 reps each arm

Conditioning Workout

In teams of 2, alternating full rounds, complete as many rounds and reps as possible in 20 minutes

5 pull ups or ring rows
10 push ups
15 air squats

Every 4 rounds (2 each team mate), teams must walk or run 2 laps of the half gym.