|
Upcoming STRADA Events:
Spring Cycling Training Ride
April 28
Spring Bike Tour
May 25 - 28
Multi-Sport Adventure
June 2
Cycle Oregon Cycling Training Ride
June 16
Check out our
Activity Schedule for more details and other upcoming STRADA activities!
In this issue:
REMEMBER NEW YEARS?
PUMPING IRON - WHY SHOULD I?
CYCLING TRAINING IS HERE!
BACK IN ACTION - TOM MARTIN
REMEMBER NEW YEARS?
It is officially spring and for those of you who have stuck with your New Years Goals, CONGRATULATIONS! It's been 3 months (one quarter of the year!) since you set that New Year's Goal and if you stayed on track you are fitter, stronger,
faster, more bendable, eating healthier and of course still on track – right? Well if you have fallen off course now is the time to re-evaluate and get back on. Take a look at the goals you set. Are they too time consuming, too early in
the morning, too hard with a job and family? Question yourself, question your goals and give it another shot. Re-work things so they fit easier. Round 2 - the second quarter of the year is upon us and your Spring Training Program should
be in full swing!
Let us know if you'd like help with your training program - we'd love to help you reach your goals.
Current STRADA events
STRADA website
|
|
Modify your profile
Sign up for this newsletter
Unsubscribe
|
|
|
April 2007
PUMPING IRON - WHY SHOULD I?
The common understanding is that for fit, toned and happy bodies you've got to burn more calories than you put in your body. So you do cardiovascular exercise since it can burn a lot of calories. You monitor your heart rate, watch the
calorie counter on the exercise machine and equate it to the cookie you had last night. So the more cardio you do the leaner you'll be, right? Well that's not the whole story.
"Pumping iron" - stretching bands, throwing medicine balls or lifting weights all have one thing in common: they are part of a resistance or strength training program and they will increase your strength. But they also do a lot more.
This bit of information should interest you if your goal is to feel better, be healthier, tone up, lose weight, get faster – just about any health goal you have in mind.
Resistance or strength training not only gives your muscles shape but it helps you to burn calories even when your workout is done. Individuals who have more muscle mass have a higher metabolic rate, which means they burn more calories
just to keep their body functioning. When you are working out and performing resistive work your metabolism can rise by up to 15% and stay elevated for up to three hours after your workout - once you stop moving your calorie burner is
still on overdrive. Cardiovascular exercise will raise your metabolism as well, but the lasting effects aren't as great. The greatest results are obtained by having a balanced strength training and cardiovascular training program.
Sounds good, doesn't it?
In addition to burning more of that breakfast (or double whopper) resistance training can also reduce your risk of injury, ease body aches and pains, increase bone density and slow muscle loss that comes with aging.
The experts at the American College of Sports Medicine suggest beginners perform strength training exercise at least two days per week. They recommend working 8 - 10 different exercises that work all of the major muscle groups for 8 - 12
repetitions. It's really not that time consuming and the benefits will be noticeable within weeks.
Give it a shot! Add strength training to your routine and see the difference. If you'd like some help and motivation, come in and let us build you a program to get you the body you want and reach your goals this spring!
CYCLING TRAINING IS HERE!
It's the start of spring and the cycling season will soon be in full swing. For all of you who have registered for Cycle Oregon congratulations on setting one of your goals this year. For those of you still contemplating it's not too late
to get on the waiting list, the event has sold out, but spots do become available. Whether you're training to ride with 2,000 other riders for 7 days or a cycling adventure of a different flavor this summer, come train with us!
Our first training ride will take off on April 28th at Champoeg State Park. A Fitness Chalk Talk before the ride will cover fluid replacement and stretching for cyclists. The Cycling Chalk Talk will cover bike handling skills and proper
pedal stroke. All riders will be performing bike handling drills together before we head out on the road. We'll be using cones and other training aids to help you develop more confidence on the bike. Once we're on the road, we'll be
running pedal stroke, cadence and other early season drills to help you start the season off right. The routes available will be from 20 - 36 miles. Be prepared to meet other riders and work together as a group based on level and ability.
It sounds a little like work, but really it's just a whole lot of fun!
The ride will take place rain or shine, so come prepared. We look forward to seeing you all there!
To register or for more information
contact us!
BACK IN ACTION - TOM MARTIN
Tom Martin has been a part of the STRADA family since 1999. After a few "breaks" (hey, he's human just like the rest of us!) he's back in action. Raising 2 wonderful young ladies takes work, but Tom has made health and fitness a priority
and is reaping the benefits. Working with trainer Steve Schulz over the past two months, he has developed an exercise and eating program that works for him and his lifestyle. He's performing strength training (see above article) exercises
3 times a week and doing cardiovascular exercise 3-4 times a week.
Being inspired by daughter Lauren who has taken up Crew this year, Tom is doing some rowing of his own at home on the rowing ergometer. After refining his stoke form and power placement, he has dropped his stroke rate by 10 strokes per
minute while at the same time dropping his split times by 24 seconds per 500 meters. For those of you who don't know what that means, believe us, it's impressive (more power with less work.) His endurance has increased as well. Where he
was doing 20 minutes and covering 3,800 meters he's now doing over 8,000 meters in under 37 minutes. If you're a runner, it's like going from a 5K to 10K while dropping your pace by a minute per mile!
So, what's the result? Dropped weight, dropped clothes sizes, more energy and reached goals, with more in store. And he just loves walking lunges....don't you Tom??..... Keep up the great work Tom, see you on the regatta circuit..
STRADA-IZED...
Here's a few other folks we thought you might like to know about:
Joan Finholt has returned to Component Fitness after a brief absence, bringing back with her, well less. Our hats off to you, Joan, we're proud of you!
Jonathan Herbert is taking charge of his fitness and is now a regular here at STRADA. Working out in class 3 times a week for the past two months he has made it past the 'newbie hurdle'. He hasn't had the structure of exercise since the
military and is now taking commands from us - and I'm sure our 'bark' is not quite as bad as his boot camp commander...is it?
Take a look at long time STRADA guy Ben Joy's new boyish figure! He's lost 20 pounds over the winter by eating healthy, taking class and spinning at home on his bike trainer. Guess he figured it would be easier and cheaper to lose weight
than to buy a lighter faster bike...good choice. See you on the hills.
Training client Priscilla Klockner has gotten considerably stronger as of late. We also heard some rumblings about finding her 'lower abs' recently....ohh, hurts so good.
There was also some mumblings from training client Scott Kirkland about how his quads have never burned as much as during last week's workout and he felt them for days...that's good, right? Hey, you're the one who wants to slam dunk again
- you're goal, not ours...
|
|
