Everyday our lives take us in many directions: caring for children, working full time-jobs, traveling, etc. While accomplishing the tasks at hand, we humans don’t just use one muscle to get it all done. We move the whole body as a unit, so why approach fitness training differently?
It is always challenging to come into a gym setting, wander around trying to figure out what to do, where to begin, and how to approach this time you have set aside to workout. Many times gym patrons default to something familiar like a chest press machine because it’s easy to sit down, find a doable weight, (or one that may be beyond their range of strength), and settle in for few sets. After the chest press, they move onto the leg extension machine for some quad work before moving to another machine.
First, let me give props to them for doing an upper and lower body exercise, but the concept of combining these two types of exercises has yet to enter their mind. The fact is that this person in the...Read More
Many people assume that the only way to achieve expertise in sport is to specialize early in a sport. However, recent evidence suggests an alternative to early specialization called "sport sampling.” It appears that early specialization is not the only path to Olympic or World-class status and in fact, may not be the best path.
Deliberate Practice and early specialization
The theory of deliberate practice was developed by Ericsson and colleagues and extended to other domains such as music, mathematics, and sports. The basic premise is that in order to achieve expertise in a particular domain it requires deliberate practice for a minimum of 10 years.
Early specialization in sports is a reality among many young athletes. Many parents, coaches, and children are under the belief that the only way to reach the elite level in a sport is to start at an early age and train for that sport year-round. Home environments are increasingly becoming more "child-centered". This means the...Read More
The holiday season is often the busiest time of year for many Vail Valley locals. It is also a time of financial importance to our community and local businesses. The combination of busy schedules, work stress and shorter days can have many people feeling less healthy than our active community desires.
This snapshot of our community coincides with studies done on most Americans. Americans typically gain more weight from Thanksgiving though the end of the year than the other ten and a half months combined. Studies also show that Americans consider the holiday season the most stressful time of the year.
Here are some helpful tips to enjoy the holidays, and even improve upon your health and well-being. Staying fit and healthy will allow you to enjoy holiday gatherings, be more productive at work, and be your best self for all the important people in your life.
Take a different perspective - Most Americans polled state they “just want to make it through the holidays.” Once...Read More
Living in the Vail Valley, we want to spend much of our time outside doing what we love, whether it’s biking, hiking, skiing, snowboarding or kayaking. Moreover, we want to be performing at peak levels when doing our favorite activities. One of the great attributes of metabolic conditioning, or “met-con,” is how time efficient it is. You can reap tremendous rewards from just a short session of metabolic conditioning.
Most met-con classes are systematically composed, starting with a dynamic warm up that prepares the body for the movements and exercises to come. The warm up is followed by a metabolic conditioning workout that is focused on strength while improving endurance, and burning lots and lots of calories. Most classes end with some stretching and foam rolling to improve flexibility and mobility.
Metabolic conditioning is a means to train different systems in the body to use the fuel delivered to them more efficiently. There are three basic pathways the body uses to get...Read More
Strength Training for the Endurance Athlete
A strength training program for an endurance athlete should accomplish two goals: First, to increase performance, second, to decrease the likelihood of injury. With these goals in mind, some of the exercises selected should mimic the sport itself while others are termed corrective exercises in which to promote muscle balance, posture, and joint mobility.
Rationale for strength training endurance athletes
Concurrent training is a term used when resistance training and endurance training are both included in a training program. Excessive aerobic training can have a negative effect on the development of maximal strength for the power athlete, however strength training has not been shown to have a negative effect on endurance performance.
Strength training in endurance athletes does not result in the same attenuated strength, which has been observed in concurrent training when performed by power athletes. Studies that reveal strength...Read More