Cardio

You Can Tabata Anywhere

Posted by on February 19, 2018 at 11:00 am

We are about 6 weeks post New Year’s Resolutions and if you’re on track with your workouts, great job! But you may be getting a little bored with your routine and looking for a way to spice up your workouts. Tabata is a simple technique that you can easily implement that will not only add a new approach to your exercise sessions but also is highly effective.

Tabata training was first discovered by a Japanese scientist Dr. Izumi Tabata at the National Institute of Fitness and Sports in Tokyo. There were two groups of subjects; one that trained at a high intensity for four minutes, four days per week for six weeks and the other at a moderate intensity for one hour five days per week for six weeks. The shocking results were that the moderate intensity group improved their aerobic system but experienced no improvement in their anaerobic system whereas the high intensity group exercise experienced a greater improvement in their aerobic system and a 28% increase in their anaerobic system. Read more on You Can Tabata Anywhere…

Changes in Fitness Over The Last 18 Years

Posted by on January 16, 2018 at 5:48 pm

26232331_10155944697862456_7554832138060745684_oWe are celebrating our 18th Anniversary at Northwest Personal Training and Drew Carney from the KGW Early Morning Show recently did a segment with us to discuss what has changed over the last 18 years since we opened our doors. Here’s the highlights from that segment:

Dynamic Warm-up

It used to be common practice to perform static stretching before all exercise. Now we have learned it’s not a great idea to stretch prior to working out when the tissue is not properly warmed up. Instead we have learned the importance of a dynamic warmup – the body doesn’t go well from 0-60 so you need to warm the muscles and connective tissue, lubricate the joints and prepare the energy systems for the intense activity. So instead of holding a stretch for a sustained period of time, instead we will mimic the movements we will perform during the activity but at a lower intensity, low impact, low load, low speed before we gradually increase the intensity, load, impact and speed. Read more on Changes in Fitness Over The Last 18 Years…

‘DO THIS, NOT THAT” Doesn’t Work!

Posted by on November 14, 2017 at 3:10 pm

Is High Intensity Training the way to go? Or is Long, Slow Distance Training better? What cardio exercise brings the best results – is it cycling, rowing, running or something else? What muscle conditioning workouts enhance overall fitness best – is it Bootcamp classes, Barre, Yoga, Pilates or traditional weight training?

If someone decides to get fit and commit to an exercise program, there are a ton of options. It can feel like a kid in a candy store so to speak. But there’s only so much time in a week so how do you choose? Here’s some guidelines to help you design a good, solid weekly program that enhances your overall health and achieves optimal fitness. Read more on ‘DO THIS, NOT THAT” Doesn’t Work!…

3 Best Full Body Exercises!

Posted by on November 7, 2017 at 3:43 pm

Time is of essence! In a one-hour workout, it’s difficult to achieve a proper warm-up, an adequate cardio workout, a challenging strength training segment, some postural exercises and an appropriate cool-down and stretch. How do we fit it all in?  Most people want results in the shortest period of time. Who wants to spend 2+ hours in the gym?

Full Body Exercises are the answer to your prayers. Incorporating exercises that combine lower body, upper body, trunk musculature and balance training all into one exercise accomplish three times as much training in the same amount of time. 

Full Body Training is also a more natural and functional way of training. Can you imagine any daily task that you complete regularly that involves only one joint or muscle group? Our bodies just don’t function in an isolated fashion. When you get out of a chair, bend down to pick something up or lift something to put it on a shelf, your entire body functions as a team. And all sports require your muscles to work together. And yet when we train in the gym, most people generally train their muscles separately focusing on only one body part at a time. It would be like a football coach taking each of his starting line players and training them individually before their first game. Even though each player may be in optimal physical conditioning, if the coach hasn’t pulled them together and scrimmage in order to learn to work together, their first game is going to be a disaster. For example, a Leg extension exercise works the quads independently but it doesn’t mean the quads will be able to work together well with the hamstrings or the trunk muscles. Full Body training teaches your muscles to work together as a team as they do in real life situations. During sports or recreational activities, your muscles have to learn to react, support and oppose each other effectively. 

Read more on 3 Best Full Body Exercises!…

Fine Tuning Your Cardio Workouts to Maximize Fat Loss

Posted by on August 22, 2017 at 4:44 pm

In order to maximize caloric expenditure, we need to maximize the amount of oxygen we are consuming during cardio workouts. We utilize more oxygen when we involve more muscle mass. So any activities that involve more muscle mass will make your fat loss program a lot more efficient. 

Read more on Fine Tuning Your Cardio Workouts to Maximize Fat Loss…

Mix It Up In The Weight Room

Posted by on August 14, 2017 at 2:00 pm

If you have been doing the same program and the same exercises in the weight room, it’s time to change it up. Although there are a lot of different ways to lift weights, the only perfect resistance program is one that changes. A program that we design today, may be perfect today, but in about 4-8 weeks, it will no longer be as effective.This is due to the Overload Principle – a training principle that you must understand in order to experience ongoing results.

When you first begin exercising, the body is exposed to a stimulus that it’s not used to and it will be forced to respond in a positive fashion by getting stronger and fitter. This is called a physical adaptation, which means that your body has structurally, biomechanically, and physiologically improved. But simultaneous with the physical adaptation is the physical plateau that many people experience. In order to experience ongoing results, the body must be stressed or stimulated to a greater degree than what it is used to. We know that the body needs to be challenged in order to progress. This overload principle can be adhered to by changing your program in a variety of different ways.

Read more on Mix It Up In The Weight Room…

Super Effective Workout Programming

Posted by on April 24, 2017 at 1:00 pm

pushupplanka(1)When people workout on their own, they often have no idea which exercises to incorporate in their program and how to sequence them. They often wander aimlessly through the gym with no real method or rationale to their exercise session. This can lead to poor results and a lot of wasted time. Instead put purpose to your workouts and use a template to assure you address all of the important fitness components.

Here’s a template that is very easy to incorporate and very effective.

Workout Template:

  • Warmup
  • Workout
    • Lower Body Focused Exercise
    • Upper Body Focused Exercise
    • Core Conditioning Exercise
    • 1 minute Cardio Drill
  • Repeat 3-6x
  • Cool Down

Read more on Super Effective Workout Programming…

Spring Into Cycling

Posted by on May 23, 2016 at 7:13 pm

Sherri Bike1Cycling is a fabulous low-impact cardiovascular workout that definitely will strengthen and tone your legs! And even if you haven’t rode a bike since elementary school, riding a bike is just like, well, riding a bike! However….

……whether you cycle recreationally or competitively, cycling requires a great deal of leg strength and endurance in your torso muscles to hold your body in a forward flexed posture safely while you ride.

Here’s a few exercises to enhance your cycling enjoyment and overall performance on your bike.

Read more on Spring Into Cycling…

Survivors Surviving Breast Cancer

Posted by on September 21, 2015 at 1:00 pm

471451 Girlfriends runKomen Race for the Cure is this month, Girlfriends Run for a Cure is next month on October 11th and with Breast Cancer Awareness month in October, it puts this disease at the forefront of everyone’s mind. We all know someone who has been impacted by Breast Cancer and anyone who has ever been diagnosed with Breast Cancer realizes that the cancer experience does not end the day that treatment ends. Survivors want to get back to normal life as quickly as possible and put cancer behind you but at that same time, you’re dealing with all kinds of post-Cancer Treatment effects that impact you physically, emotionally and spiritually.

Goals of a Post-Breast Cancer Rehab Program: 

When starting an exercise program after Breast Cancer surgery and treatment, your goals will be to reverse the negative affects of killing cancer…which can cause other secondary issues.  These goals include:

Read more on Survivors Surviving Breast Cancer…

Weekly Workout Routine

Posted by on August 17, 2015 at 1:00 pm

Pacific Crest_prepLast week we talked about the importance of moving your body and how to make that commitment.  Once you figure out the WHY, the WHAT is the easy part. So today, here are some specifics to make sure you include in your weekly workout routine.

Cardiovascular Exercise

Will improve your heart, lungs, circulatory system, muscles, bones – ok, let’s just say, it will improve your total body’s physiology. Ideally, you need to perform sustained cardio for a minimum of 20 minutes using aerobic activities like walking, running, biking, swimming, dancing or hiking to improve your endurance. Read more on Weekly Workout Routine…