STRENGTH TRAINING

 

 

Kettlebell

Regular strength training will increase muscular strength, improve muscle tone and appearance, increase endurance, enhance bone density, and improve cardiovascular fitness. An increase in lean muscle mass provides long-term fat loss. Intense circuit training provides the benefits of aerobic exercise, and will elevate your metabolism for a few hours after your workout, which also assists in fat loss. Strength training also helps with the overall functionality in our daily activities. The term “Use it or lose it” holds very true. Strength is reversible; therefore, we need to exercise on a regular basis. But it is equally important to remember our muscles need 24-48 hours to recover due to micro trauma, so be careful not to over-train.

 

 

 


 

 

CARDIOVASCULAR TRAINING

 

bikepic

Cardiovascular training, also known as aerobic training, is an important exercise essential to increasing muscular endurance, and improving the heart and lungs’ performance to deliver oxygen to the muscles. Cardio training is a great way to maintain and achieve a healthy weight by burning calories and body fat. Some good cross training activities to improve your cardio are running, biking, swimming, cross country skiing, aerobic dance and step. It is recommended to perform at least 20-30 minutes of cardio training at least 3-4 times a week to gain the benefits of cardiovascular training. When trying to burn fat, your target heart rate should be at 60-70% of your maximum heart rate. If trying to increase the performance of your cardiovascular and respiratory system for endurance your target heart rate should be at 70-80% of your maximum heart rate.

 

 

 

 

 

STRETCHING

 

yogapic

The importance of stretching cannot be emphasized enough. It is a natural and instinctive activity that increases muscle control, flexibility, and range of motion. We must stretch before and after exercise to reduce injury and increase performance. Only one stretching exercise may not be enough to prevent all types of injuries, therefore, multiple stretches should be done prior to exercise. Stretching can also strengthen our muscles, however, it will not prevent the delayed onset of muscle soreness whether done before or after exercise.

 

 

 

 

 

 

 

 

 

NUTRITION

 

pyramidpic

A healthy diet consisting of fresh, whole (unprocessed) foods are imperative for optimum health and performance. Breakfast is the most important meal of the day! You always want to jump-start your metabolism, and frontload your calories to provide you with enough energy for the remainder of the day. It is better to consume several small meals during the course of the day as opposed to eating 2-3 large meals. The reason being eating a small meal every few hours keeps your metabolism working consistently, and provides your body with adequate energy and amino acids.

 

Complex carbohydrates are needed for energy and to restore glycogen levels in the body’s muscles. Avoid processed foods, white flour and sugar. Healthy choices like whole-wheat pasta, fresh and raw vegetables and fruit (the more colorful the vegetable and fruit the better it is for you), and fiber will improve your health, mood, and balance energy levels.

 

Protein is essential to build and repair our muscles, bones, cartilage, and blood.  Most people require 1-2 grams of protein per pound of body weight (more active people will require more).  A diet of fish, chicken, lean grass-fed beef, raw almonds, walnuts, cashews, sunflower seeds, and pistachios are all excellent sources of protein.

 

 

suppspicWhey protein is recommended following exercise for rapid absorption, because our protein uptake and usage are increased post-workout. Casein protein digests slower than whey, providing protein and amino acids over aprolonged period of time, therefore, best used in the morning.  Supplements like a quality multi-vitamin, B-12 and B-Complex for energy, CLA and L-Carnitine for reducing body fat, and Green Tea extract for antioxidants are all important for maintaining optimum health.

 

 

*Additional nutritional advice will be available from on-staff nutritionist.

 

*Additional supplement advice provided by Max Muscle, San Mateo, CA.

maxmuscle

(Tell them David Clawson sent you!)