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May 2009
GETTING OUTSIDE
Sun and warmer weather means it's time to get outside and train. The longer days makes it a perfect time to get some extra workouts in, or just be active outside. Here are some ideas to help keep your workouts engaging and fun.
Hills
Take a run/walk up the stairs at Mt. Tabor or local stadium or park. It's better than pounding out stairs looking at a TV screen.
Cycling
Get on your bike and ride around the city. Instead of taking the car, ride your bike to do some local errands. If you're looking for a little hill work try Rocky Butte in NE Portland or climb up to Skyline Road in NW Portland.
Rock Climbing
If you're looking for a new way to challenge your body and mind give climbing a chance. The
Portland Rock Gym is a good starting point for guidance and Rocky Butte in NE Portland has outside bouldering.
Circuit Training
Strength training doesn't just have to be done inside. Find a local play ground and complete a circuit. Here is an example:
15 reps for each
Push-ups
Squat Jumps
Pull-ups or Reverse Push-ups
Burpees
Lunge
Plank
Squat
Repeat 3x
Enjoy your spring training!
TRAINING|ADVENTURE|DISCOVERY - TIM BOVEE
On his way to a healthier life through exercise and proper nutrition, Tim Bovee has been part of STRADA for 8 months while working with trainer Tim Saruk. His training has led to new adventures and discoveries - Tim is
excited to talk about it!
"...my weight dropped to a more reasonable level. My balance improved to the point where I was doing improbable stunts on one leg that in time even amazed younger people who saw us working at the club.
The imbalances in my musculature, caused by years of distortion by (using) the cane, quickly disappeared. My posture improved from a hobble to a confident stride. My energy levels soared. My greatest pleasure these days is taking long,
two- or three-hour walks on hard trails in Forest Park, something that would have been beyond my abilities only a year ago."
Tim Bovee
Great job with all of your hard work and dedication to fitness Tim! Hopefully you will inspire others to continue working towards their goal or to encourage someone to started.
DID YOU KNOW?
Are you getting enough water?
According to the National Research Council the recommended water consumption is 1.0-1.5 mL per kcal energy expended.
What does that mean for you?
If on a given day you burn about 2000 calories you should consume 66-100 oz of water.
If you burn:
2500 calories = 83 -124 oz
3000 calories = 100 -149 oz
4000 calories = 116 -174 oz
5000 calories = 132 - 199 oz
(128 oz = 1 gallon)
Water is one of the most important nutrients for your body. When you're dehydrated you can see up to a 10% reduction in muscular strength. If you're working hard to get stronger don't skip out on water - your body needs it!
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