August Fitness Tip from Sabes JCC Personal Trainer Aaron Mann:
For most people, specific-training ab routines include a variety of spinal flexion movements designed to emphasize the rectus abdominis. These include familiar exercises such as crunches, reverse crunches, and sit-ups. In the yoga or Pilates studio, they include a variety of V-sit exercises. While all of these may, if performed properly, leave your core stiff and sore the following days, if these make up your entire abs routine, there is an important abs muscle that you are neglecting -- transverse abdominis.
The transverse abdominis runs horizontally, in the transverse plane of the body (trans = across). A simple way to think of it is that it acts like a belt, drawing your entire core in more tightly to your vertical midline. And that's exactly what you want in order to give your waist a narrow appearance. The TA is a deep layer of horizontal muscle fibers that does not appear to be directly involved in joint movement. This muscle can indirectly add to spinal support by providing belt-like opposition to abdominal pressure, which creates a column of support for the spine as well as the trunk area. If any one has ever suggested strengthening your abs to prevent back injury they are relating to the TA. In order to work the TA, then, concentrate not on challenging spinal flexion but rather spinal stabilization in neutral alignment.
Here's a visualization to help you zero in on this muscle: imagine you are pulling your belly button into your spine. Place your hand on your belly button and try it, and you'll realize what a dramatic difference actuating this muscle makes. One of my personal favorite exercises to target the TA is called the vacuum.
To execute the stomach vacuum, stand upright and place your hands on your hips, and exhale all the air out of your lungs, completely. Expand your chest, and bring your stomach in as much as possible, and hold. Visualize touching your navel to your spine. One isometric contraction of “X” seconds is one rep. If you are performing this correctly you should feel a tightening sensation around your spine.
Tuesday, August 3, 2010
August WoM : Expresso Bent Spoke
Expresso Bent Spoke
Try our one of our new Expresso Upright Bikes for a 4 mile ride on Bent Spoke
in the basic ride. Try to finish as quickly as you can, if you are looking for more of a challenge take another lap or two. Have fun!
Warm-up is highly recommended 3-10 minutes to prepare the body for exercise. After completing the workout of the month please Cool Down 3-5 minutes to allow heart rate and breathing to come down to near normal.
Post your results on the Fitness Pulse board to see how you stack up against the rest of the
Sabes JCC and to compare your abilities throughout the month.
Try our one of our new Expresso Upright Bikes for a 4 mile ride on Bent Spoke
in the basic ride. Try to finish as quickly as you can, if you are looking for more of a challenge take another lap or two. Have fun!
Warm-up is highly recommended 3-10 minutes to prepare the body for exercise. After completing the workout of the month please Cool Down 3-5 minutes to allow heart rate and breathing to come down to near normal.
Post your results on the Fitness Pulse board to see how you stack up against the rest of the
Sabes JCC and to compare your abilities throughout the month.
Thursday, July 1, 2010
July WoM: Firecrackers 25, 50, & 100
Firecrackers
(Burpees with a Boom)
Give one of our Firecracker workouts a try. We have 3 options the
Firecracker 100, 50, or 25. Time yourself to see how long it takes you to complete these feats of burpee madness.
Warm-up is highly recommended 3-10 minutes to prepare the body for exercise. After completing your mile Cool Down 3-5 minutes to allow heart rate and breathing to come down to near normal.
Post your results on the Fitness Pulse board to see how you stack up against the rest of the
Sabes JCC and to compare your abilities throughout the month.
July Fitness Tip by Mary Clapp
July Fitness Tip from Sabes JCC Personal Trainer Mary Clapp:
TRY THIS ON YOUR NEXT RIDE... Start Slow and Wind Down SlowerWhy do most experienced riders begin their rides pedaling so easily? And regardless of how hard they eventually end up riding, spend the last few minutes spinning so slowly that kids on Stingrays could keep up? They've learned the importance of a good warm-up and cool down, 2 cycling basics that many riders often ignore. Maybe you're guilty. You have limited time to ride and want to make use of every second. So you blast out of the driveway in the big ring and don't ease off until you're a block from being back home. Your cool down consists of walking the bike to its hook. We understand. But failing to warm up means you risk leg injuries, mainly to your knees. You may also never feel right during the ride. Studies and experience show that the body functions at a higher level after at least 10 minutes of easy introductory work. Here's how to ease into and out of your training rides. ---Start in the small chain ring or light gear. Spin easily for several minutes, then gradually increase your effort. Don't even think about using the big ring. Have enough gear or resistance so the hips are not bouncing in the saddle. ---Do 3 short pick-ups. These aren't sprints, just moderate accelerations for 10-15 seconds. They'll wake up your body. ---Conclude with 5 minutes of brisk tempo. Concentrate on a fluid, round pedal stroke. Now you're ready for anything your training plan -- or your training partners -- can dish out. Cooling down is no less important. Identify landmarks on your favorite routes at least 5 minutes from home. When you pass them, automatically shut down and begin spinning easily. You'll arrive home refreshed and relaxed rather than still breathing hard with legs on fire. You won't be as sore or stiff starting your next ride -- and a proper warm-up will smooth out any kinks.
TRY THIS ON YOUR NEXT RIDE... Start Slow and Wind Down SlowerWhy do most experienced riders begin their rides pedaling so easily? And regardless of how hard they eventually end up riding, spend the last few minutes spinning so slowly that kids on Stingrays could keep up? They've learned the importance of a good warm-up and cool down, 2 cycling basics that many riders often ignore. Maybe you're guilty. You have limited time to ride and want to make use of every second. So you blast out of the driveway in the big ring and don't ease off until you're a block from being back home. Your cool down consists of walking the bike to its hook. We understand. But failing to warm up means you risk leg injuries, mainly to your knees. You may also never feel right during the ride. Studies and experience show that the body functions at a higher level after at least 10 minutes of easy introductory work. Here's how to ease into and out of your training rides. ---Start in the small chain ring or light gear. Spin easily for several minutes, then gradually increase your effort. Don't even think about using the big ring. Have enough gear or resistance so the hips are not bouncing in the saddle. ---Do 3 short pick-ups. These aren't sprints, just moderate accelerations for 10-15 seconds. They'll wake up your body. ---Conclude with 5 minutes of brisk tempo. Concentrate on a fluid, round pedal stroke. Now you're ready for anything your training plan -- or your training partners -- can dish out. Cooling down is no less important. Identify landmarks on your favorite routes at least 5 minutes from home. When you pass them, automatically shut down and begin spinning easily. You'll arrive home refreshed and relaxed rather than still breathing hard with legs on fire. You won't be as sore or stiff starting your next ride -- and a proper warm-up will smooth out any kinks.
Wednesday, June 2, 2010
June WoM: 2000 Meter Row
2000 Meter Row
Why try rowing 2000 meters? It’s a fixed distance. By working out we can use
measures like a one mile walk/run to see how successful we are at achieving our goals. Some of you may have participated in the April 2009 2000 Meter Row
and your results are posted below.
Warm-up is highly recommended 3-10 minutes to prepare the body for exercise. After completing your mile Cool Down 3-5 minutes to allow heart rate and breathing to come down to near normal.
Post your results on the Fitness Pulse board to see how you stack up against the rest of the
Sabes JCC and to compare your abilities throughout the month.
Saturday, May 1, 2010
May WoM: Expresso 5 Minute Chase
Expresso 5 Minute Chase
Try our one of our new Expresso Upright Bikes for a 5 minute chase. Try to earn as many points as you can. Collect coins and chase down the dragon of that color. Course is filled with many other challenges and suprises. Have fun!
Thursday, April 1, 2010
April WoM: One Mile Walk/Run
One Mile Walk/Run
Why try the 1 mile? It’s a fixed distance. By working out we can use measures
like a one mile walk/run to see how successful we are at achieving our goals.
Some of you may have participated in the August 2009 One Mile Walk/Run
and your results are posted below.
Participants may use the methods below:
1. Sabes JCC Indoor Track 14 Laps
2. Treadmill Incline set at 2%
Warm-up is highly recommended 3-10 minutes to prepare the body for exercise. After completing your mile Cool Down 3-5 minutes to allow heart rate and breathing to come down to near normal.
Post your results on the Fitness Pulse board to see how you stack up against the rest of the
Sabes JCC and to compare your abilities throughout the month.
Why try the 1 mile? It’s a fixed distance. By working out we can use measures
like a one mile walk/run to see how successful we are at achieving our goals.
Some of you may have participated in the August 2009 One Mile Walk/Run
and your results are posted below.
Participants may use the methods below:
1. Sabes JCC Indoor Track 14 Laps
2. Treadmill Incline set at 2%
Warm-up is highly recommended 3-10 minutes to prepare the body for exercise. After completing your mile Cool Down 3-5 minutes to allow heart rate and breathing to come down to near normal.
Post your results on the Fitness Pulse board to see how you stack up against the rest of the
Sabes JCC and to compare your abilities throughout the month.
Monday, March 1, 2010
March Workout of the Month: Madness and Mayhem
Madness and Mayhem
4 Rounds
50 Jump Ropes
15 Push Ups
10 Ab Sit Med Ball Tap (10 lb.) on each side
10 Dumbbell Plank Rows (15 lb.) on each arm
15 Reverse Lunges on each leg
Warm-up is highly recommended 3-10 minutes to prepare the body for exercise.
4 Rounds
50 Jump Ropes
15 Push Ups
10 Ab Sit Med Ball Tap (10 lb.) on each side
10 Dumbbell Plank Rows (15 lb.) on each arm
15 Reverse Lunges on each leg
Warm-up is highly recommended 3-10 minutes to prepare the body for exercise.
Wednesday, February 17, 2010
Indoor Sprint Triathlon : February 28, 2010
Join us for a new experience at the Sabes JCC.
What: Indoor Sprint Triathlon 10 Min Swim, 30 Min Bike, 20 Min Run.
When: 2/28/10 between 2:30-5:30 PM.
Where: Sabes JCC. 1) Pool, 2) East Studio, 3) Fitness Floor
Cost: Member $28 , Non Member $37.50 First come, first serve.
Who: Members and Non Members age 11 and up. Must be able to swim one length of the pool, fit on the Lemond Indoor Cycling Bikes, and be comfortable walking/running on a treadmill.
When: 2/28/10 between 2:30-5:30 PM.
Where: Sabes JCC. 1) Pool, 2) East Studio, 3) Fitness Floor
Cost: Member $28 , Non Member $37.50 First come, first serve.
Who: Members and Non Members age 11 and up. Must be able to swim one length of the pool, fit on the Lemond Indoor Cycling Bikes, and be comfortable walking/running on a treadmill.
Space is limited : 24 spots
REGISTER ONLINE
http://www.midwestevents.us/event/1539
Contact Fitness Department at 952-381-3406 or personaltraining@sabesjcc.org
Monday, February 8, 2010
Boot Camps COMING SOON!!!!!
Boot Camp
This total body workout is sure to make your heart beat faster and your muscles ask for forgiveness. Boot camp will incorporate body weight, medicine balls, bands and a variety of fitness tools to perform the exercises.
FREE DEMO WEDNESDAY FEBRUARY 24 @6:15PM
in the EAST STUDIO.
Please RSVP to Nick Altringer at 952-381-3406 or naltringer@sabesjcc.org
March Boot Camp
Adults
8 classes March 1-March 24, 2010
Classes will be held on Monday and Wednesdays at 6:15 PM (60-minutes)
Member cost: $80.00 for 4-weeks (8classes)
Member cost: $ 12.00 daily drop in rate
Non-member cost $96.00 for 4-weeks (8 classes)
Non-member cost $ 14.00 daily drop in rate
.
Spring Boot Camp
Adults
13 Classes: April 12 – May 26, 2010 (no class May 19)
.
Classes will be held on Monday and Wednesdays at 6:15 PM (60-minutes)
.
Member cost: $130.00 for 7-weeks (13 classes)
Member cost: $ 12.00 daily drop in rate
.
Non-member cost $156.00 for 7-weeks (13 classes)
Non-member cost $ 14.00 daily drop in rate
This total body workout is sure to make your heart beat faster and your muscles ask for forgiveness. Boot camp will incorporate body weight, medicine balls, bands and a variety of fitness tools to perform the exercises.
FREE DEMO WEDNESDAY FEBRUARY 24 @6:15PM
in the EAST STUDIO.
Please RSVP to Nick Altringer at 952-381-3406 or naltringer@sabesjcc.org
March Boot Camp
Adults
8 classes March 1-March 24, 2010
Classes will be held on Monday and Wednesdays at 6:15 PM (60-minutes)
Member cost: $80.00 for 4-weeks (8classes)
Member cost: $ 12.00 daily drop in rate
Non-member cost $96.00 for 4-weeks (8 classes)
Non-member cost $ 14.00 daily drop in rate
.
Spring Boot Camp
Adults
13 Classes: April 12 – May 26, 2010 (no class May 19)
.
Classes will be held on Monday and Wednesdays at 6:15 PM (60-minutes)
.
Member cost: $130.00 for 7-weeks (13 classes)
Member cost: $ 12.00 daily drop in rate
.
Non-member cost $156.00 for 7-weeks (13 classes)
Non-member cost $ 14.00 daily drop in rate
Group Training at the Sabes JCC
Our young 68 year old setting the pace for the rest of the group.
Sue showing off her strength on the Paralettes.
Digging deep for another sprint on the cycle.
Just in time for some sumo deadlift high pulls, track workout, and wall ball.
Desiring more from your workout? Need some accountability? Tired of your monotonous routine? Come flex some muscle and pump some blood in one of our Group Training Sessions.
Desiring more from your workout? Need some accountability? Tired of your monotonous routine? Come flex some muscle and pump some blood in one of our Group Training Sessions.
Our groups are 3-6 people and cost $13 for Xpress Group Training (30 minutes) and $22.50 Group Training (60 minutes).
Monday
Xpress Group Training @8:35am with Nick Altringer
Xpress Group Training @9:40am with Evan Fuhs
Wednesday
Group Training: Performance @6am with Tom Alcivar
Xpress Group Training @8:35am with Evan Fuhs
Xpress Group Training @9:40am with Evan Fuhs
Xpress Group Training @9:40am with Evan Fuhs
Group Training: Performance @10am with Tom Alcivar
Thursday
Inferno @6am with Evan Fuhs
Group Training X @6:30pm with Tom Alcivar
Friday
Xpress Group Training @8:35am with Evan Fuhs
To join one of our groups contact the Fitness Director naltringer@sabesjcc.org or 952-381-3406
Monday, February 1, 2010
February Workout of the Month: Cardio Blitz
Cardio Blitz
HOW FAR CAN YOU GO?
Test your limits by completing the Sabes JCC Cardio Blitz.
Challenge includes doing 30 minutes of cardio:
Warm-up is highly recommended 3-10 minutes to prepare the body for exercise.
1. 10 minutes treadmill (Incline set at 2.0) *user should attempt without holding onto the treadmill if they can safely do so.
2. Transition Period 0-3 minutes to rest and get bike setup.
3. 10 minutes bike (Level set at 7.0)
4. Transition Period 0-3 minutes to rest and get elliptical setup.
5. 10 minutes elliptical (Level set at 7.0)
Cool Down 3-5 minutes to allow heart rate and breathing to come down to near normal.
Post your results on the Fitness Pulse board to see how you stack up against the rest of the Sabes JCC and to compare your abilities throughout the month.
HOW FAR CAN YOU GO?
Test your limits by completing the Sabes JCC Cardio Blitz.
Challenge includes doing 30 minutes of cardio:
Warm-up is highly recommended 3-10 minutes to prepare the body for exercise.
1. 10 minutes treadmill (Incline set at 2.0) *user should attempt without holding onto the treadmill if they can safely do so.
2. Transition Period 0-3 minutes to rest and get bike setup.
3. 10 minutes bike (Level set at 7.0)
4. Transition Period 0-3 minutes to rest and get elliptical setup.
5. 10 minutes elliptical (Level set at 7.0)
Cool Down 3-5 minutes to allow heart rate and breathing to come down to near normal.
Post your results on the Fitness Pulse board to see how you stack up against the rest of the Sabes JCC and to compare your abilities throughout the month.
Wednesday, January 6, 2010
January WOM - THE SID (5 minute workout)
Named after one of our clients who enjoys throwing down during a workout. For five minutes this workout packs a punch. Give it a try. Count your reps and divide your meters by 10 to get your final score.
The Sid (5 minute workout)
30 seconds Unweighted Squat
30 seconds Push-ups
30 seconds Mountain Climbers
30 seconds 8-lb Med Ball Overhead Slams
3 Minutes of Rowing
No time for rest clock continuously runs.
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