Game Plan for September

September Workout Game Plan

For the month of September our muscle group pairings will be shoulders/legs and chest/back. By switching up the muscle group pairings from month to month, we allow ourselves to avoid complacency and plateauing, hence why the first week of each month leaves us so sore! We also place an emphasis on conditioning ourselves to utilize the same amount of weight under longer periods of tension, which will result in quicker we will see our overall ability to increase weight from month to month! In September we will increase from  time under tension (3 exercises in a row per muscle group) and will be moving up to three exercises in a row per muscle group. 

New September Exercise/Warmup Additions!

Keeping with our monthly tradition, we will again be adding new exercises and new stretches! Each and every month we will bring something new to our classes, which allows us to add to our extensive library of workout options which means not only do we keep things unique and fresh, but we are able to maximize our workout potential instead of getting caught up in the same thing month in and month out! In the month of September we will be adding two new workout exercises and one new warmup exercise.

Single Arm Dumbbell Incline Rear Delt 

  • Picture yourself on the incline bench lying face down, then raising your upper arm away from the ground.  This exercise help provide strength and shape to the rear shoulder muscle which also helps improve  forward head syndrome.

 

Single Arm lat pull Down 

  • Instead of the traditional rip 60 pull down we will be utilizing the rubber bands to create resistance to the upper back.  Using rubber bands in this exercise adds a different resistance to the range of motion that helps keep us to keep breaking plateaus. 

 

Single Leg Seated Forward 

  • This helps stretch the hamstrings, opens the hips and if you can reach your toes, then another way to stretch those tight calf muscles. 

Want to get more out of your workouts?
There’s a little secret in the fitness world called high-intensity interval training, otherwise known as HIIT.
What is interval training? Rather than doing the same cardio exercise your entire workout, interval training alternates short, high-intensity bursts of exercise with slower, low-intensity periods of recovery.
Research has shown that such intervals of high and low-intensity activity burn more calories and build fitness quicker in a shorter amount of time.
Once designed for elite athletes, interval training is now something the average fit person can try. You don’t need fancy equipment or special training to rev up your routine with interval training.
Read on to learn more about this fast, slow, fast, slow method of training and weight loss.

Theory Behind Interval Training
By alternating high-intensity movements with low-intensity movements, you’re working both your aerobic (with oxygen) and anaerobic (without oxygen) systems. High-intensity exercise causes your muscles to produce lactic acid (waste products), which lead to muscle soreness. Too much lactic acid build up causes exercise to become exhausting and painful.
Alternating hard and easy exercise will reduce the amount of lactic acid that accumulates, thereby making exercise more comfortable, improving your endurance and increasing your speed.
Interval Length
So how long should intervals be?

The answer is, it doesn’t matter.

There are no real hard-and-fast rules about interval length. Varying lengths bring varying benefits. So how fast and how often you pick up the pace depends on you.

Beginners should aim for no longer than 30 seconds of high-intensity bursts. If you’re feeling strong and are in good shape, go ahead and push yourself a bit longer.

Know the Risks
While a no-rules approach may sound appealing, interval training isn’t for the beginner. If you’re new in the land of fitness, take your time as you increase the intensity of your workouts.

Rushing into high-intensity exercise may lead to injury. Start out slowly. Add one or two high-intensity intervals each workout. Slow down if you feel you’re overdoing it. As your stamina increases, feel free to challenge yourself.

Sample Workouts
Remember, there’s no set rule about how to do interval training. It can be tailored to your fitness level and type of exercise.

An interval-training workout involves four variables that can be changed to meet your goals: intensity of intervals, duration of intervals, duration of recovery intervals, and the number of interval repetitions.

Interval training can be casual, spur of the moment bursts of activity depending on how you’re feeling that day or if you’re working towards a more specific sports or fitness goal you can take a more sophisticated, scientific approach.

Interval training workouts have been designed for plyometrics, sprints, stair running, jump rope, speed drills, and agility drills.

A simple example of interval training for walking would be to add short bursts of jogging or alternate slower walking with brisk walking. If you walk outdoors, you could jog or walk faster between certain landmarks such as mailboxes or street signs, then slow down for a short distance.

A second example that really gets your heart pumping and improves fitness in a short amount of time includes running, rowing, or cycling. Warm up for about 15 minutes, then run, row, or cycle as hard as you can (at 90 percent of your maximum heart rate) for three minutes. Then go easy for three minutes, allowing your body to recover. Repeat these three-minute intervals of high- and low-intensity exercise three or four times. Then cool down for 10 minutes.

At Team Afterburn, we incorporate the core principles of interval training to help you meet your fitness and weight loss goals! Let’s get you scheduled for a class today so you can see how it works and how effective it truly is! Come on down to the studio or give us a call, and in the meantime see the results that so many of our members have seen at www.teamafterburn.com/testimonials and like us on Facebook at www.facebook.com/teamafterburn!

workout routines for beginners

 

 

When learning to drive for the first time, it’s probably best to drive a modest and safe car, rather than jumping right into the sports car of your dreams. The same can be said for people working out for the very first time! Workout routines for beginners don’t have to be entirely different exercises from more experienced gym goers, but knowing how to modify and perform the exercises in a modest and safe manner will be key to learning the right way!

 

At Team Afterburn we stress the importance of knowing your limits, taking it easy, foam rolling, and not skipping class! All of these things are important in getting your workout routine and fitness journey off on a great start! If class seems too hard, if you feel too sore the next day, or if you simply aren’t having fun, then you wont want to continue on! Workout routines for beginners are as simple as letting your body get used to all of this new, fun stuff you’re introducing it to!

 

When you work out, you build up lactic acid. While we can’t eliminate the soreness this might bring altogether, we can help mitigate the soreness by stretching and foam rolling both before and after class, and even at home! Feeling good will make it more likely you will get back in the gym! You can also avoid that soreness by taking it easy and staying within some set boundaries when you begin. You will eventually work your way up to the point of pushing yourself to the limit, but if you do that right away, your body won’t react kindly!

 

If you are still in the early stages or just considering starting, bring up the topic of workout routines for beginners to one of your coaches at Team Afterburn and we can help give you tips and pointers and even keep an eye on you in class to make sure you are on the right track! For more info, check us out at www.teamafterburn.com for our 6-week, no commitment trial package for just $75.

Is healthy fast food a real thing? It can’t be, right? Not so fast! We understand that life can get hectic and we can’t always meal prep and have our day go exactly as planned, so those quick meals are sure enticing! We don’t expect you to change everything about your life and we are here to help modify your way of doing things, just like we do in class for difficult exercises!

healthy fast food

What makes fast food so unhealthy is the way they process and ultimately prepare a majority of their foods. Some restaurants are worse than others. Overall, if we can keep the calories-in-calories-out mentality and eat in moderation, while avoiding the obviously terrible foods, we can get by with the occasional quick meal! Let’s take a look at some of the healthier fast food chains if you truly must make that decision!

Panera Bread – A very robust menu of healthy items, including meats and many organic choices.

Jason’s Deli – One of the best things about Jason’s Deli is the portion control. Most fast food places will just load you up with a heart attack in a box! At Jason’s Deli you can eat healthy foods on an organic whole wheat wrap and keep the calories to a minimum.

Noodles and Company – No grease, just healthy soybean oil! Whole grain and organic options while keeping the calories low!

Chipotle – Yes, even chipotle! Be smart about your menu choices and you’re looking at some healthy, organic meats with some great fiber and starch options! Chipotle has the potential to be very good if you cut out the bad!

Of course, avoiding fast food and option for a nice healthy home prepared meal is always going to be the way to go, but when that’s not an option, try and make healthy choices! Look at calorie counts and even go a step further and educate yourself on what type of fats we truly want to avoid vs those that aren’t so bad! Better yet, sit down with Phil to discuss even more! The more we know, the better choices we make!

Check us out online and become part of the team at www.teamafterburn.com

 

 

August Workout Game Plan

For the month of August our muscle group pairings will be shoulders/chest and legs/back. By switching up the muscle group pairings from month to month, we allow ourselves to avoid complacency and plateauing, hence why the first week of each month leaves us so sore! We also place an emphasis on conditioning ourselves to utilize the same amount of weight under longer periods of tension, which will result in quicker we will see our overall ability to increase weight from month to month! In August we will increase from July’s time under tension (1 exercise in a row per muscle group) and will be moving up to two exercises in a row per muscle group. After reducing to one last month, we will focus on maintaining that weight for longer periods of time on each muscle.

New August Exercise/Warmup Additions!

Keeping with our monthly tradition, we will again be adding new exercises and new stretches! Each and every month we will bring something new to our classes, which allows us to add to our extensive library of workout options which means not only do we keep things unique and fresh, but we are able to maximize our workout potential instead of getting caught up in the same thing month in and month out! In the month of August we will be adding two new workout exercises and one new warmup exercise.

Single Arm Lying Dumbbell Flies

  • Picture yourself on the flat bench doing a chest fly out to the side. We will be switching that up by doing the exercise from the ground this time.

 

Divebomb touch & go

  • Just like a traditional divebomb pushup, except instead of stopping and reversing back upward when we go low, we will continue forward by extending our chest out and forward just above the ground.

 

Standing quad stretch

  • Last month we focused more attention on the quads in the pigeon stretch. This month we will add more focus on the quads during the standing portion of our stretching routine.