On Mondays & Thursdays at 8:15 the Wellness Center offers a kickboxing class that is unlike a traditional kickboxing class. If you attend with the intent of a Tae Bo style class, you are mistaken. This class focuses on fitness first, defense second and great community third.
Each class is different focusing on different skills, partner work, and more. However, it’s not for the faint of heart. You’ll be tested physically and mentally though the 45 minute class, but the experience you receive is like none other.
Modeled after traditional Muay Thai (Thai boxing) training, with each striking part of the body utilized. The arms, legs, knees, and elbows are all moving during class to receive a workout unrivaled by any other. Additionally, pairing with a partner allows for your mind to become a tool to be honed and improved upon.
No class is identical. Each experience is unique. The skills you gain are not only for fitness, but for having the ability to defend yourself also. You come in not knowing what you are capable of, and leave feeling empowered.
Join the community of fighters who see an improvement in their lives both physically and mentally. Join us on Mondays & Thursdays at 8:15.
For years weight training has been a topic of discussion for today’s adolescent. This is due to the most common myth that early resistance training will stunt their growth due to damage of the growth plates that control the lengths and shapes of their bones. The issue with this is that weightlifting itself does not cause the damage, the damage to the growth plates come from improper form which causes undue stress to the growing areas. Take a barbell squat for example; the lift needs to be done correctly to assure the growth plates at the knees are protected. If the lift is done incorrectly there is a greater amount of stress directed towards the growth plates, which ultimately causes the damage. As long as the weightlifting movements are done correctly direct injury can be avoided. (more…)
Yes, cardio exercise and building muscle are important. But it’s also important not to skimp on the third element of overall health: flexibility. As we age we tend to lose flexibility. Keeping yourself active can help maintain your flexibility.
Why does flexibility matter?
When you focus on stretching and flexibility, you will:
Move more freely
Have better posture
Be more relaxed and serene
Reduce muscle tension and soreness
Reduce the risk of injury
Dos and don’ts of stretching
Warm up your muscles BEFORE stretching. Failure to warm up may increase your risk of injury. Do a light walk on the treadmill or an easy ride on the bike to get your blood flowing.
Hold the stretch for at least 30 seconds at a time. Do this 2-4 times alternating left and right sides.
Ask for help. The Wellness Center personal trainers can give you tips and creative stretches.
Do not overstretch the muscle. In other words, if it hurts, then do not stretch that far.
Don’t bounce. You could strain a muscle or even worse, injure it.
Don’t hold your breath! Breathing is important to carry oxygen to your muscles as they stretch.
To learn how to incorporate stretching into your workouts, visit the front desk or Contact us online to ask about fitness instruction.
With the holidays approaching and daily schedules becoming more and more busy, many people may discontinue their usual exercise routines. But before you give up on this important healthy habit, consider the fact that physical activity is actually linked with a longer life. Did you know that research has shown that the more time a person spends being inactive, the higher their risk is for premature death? That’s right- inactivity is linked with an earlier death! Many chronic diseases that Americans experience including cardiovascular disease, diabetes, hypertension, and even some cancers, may be alleviated or prevented by regular physical activity. An inverse correlation exists between amount of aerobic activity and risk of premature death such that the more time a person spends in aerobic activity, the lower his or her risk is for premature death. Alternatively, the more time a person spends sitting or being inactive, the higher his or her risk is for chronic diseases, mental health problems, and premature death.
Strength training has tremendous benefits for people of all ages. However, most people that enter a gym for the first time do not know how many sets or repetitions to complete in order to achieve the maximal results. The benefits associated with strength training are: 1) increase in lean body mass; 2) increase in metabolic rate; 3) increase in bone density; 4) decrease risk of injury; and 5) building back lost muscle tissue that commonly occurs with aging.
The two most common results people look to achieve from working out are gaining size and strength.
Training to gain size is associated with high reps consisting of shorter rest periods between each exercise. The number of reps should be kept around 8-15 with rest periods no longer than 30 seconds to two minutes. Complete three to five different exercises per muscle group, with three to six sets of each exercise. This type of training is referred to as hypertrophy training. Muscle hypertrophy is a term for the growth and increase of the size of muscle cells. These muscle fibers are broken down throughout the course of your workout. Repair begins, which causes the muscle to grow back larger.
Increasing muscular strength involves training at a higher intensity. With the higher intensity, not as many exercises are n
eeded. Two to three different exercises per muscle group will suffice. The number of sets can be backed off to three to five per exercise. The number of reps should be kept to a min
imal, around 4-8 reps per set while increasing the amount of rest time to 2-5 minutes. Training at a higher intensity requires a different energy system than working for endurance with higher rep training. This system requires more time to recover in order to replenish the energy stores, typically around 3 minutes.
Now you may ask; what if I am looking to gain both size and strength? Cycle periods of low-rep training and high-rep training into your overall program, while progressively trying to increase your strength and perfect your exercise form every time you lift. Learn to incorporate both types of training into your program in order to maximize your gains. Begin with lower reps for your major lifts, such as squats and bench press. Follow up the low reps with higher re
p training on your minor lifts. Following this protocol will allow you to see an enormous gain in the amount of weight you are able to lift when starting a new workout program.
Unless you’re training for a specific sport or lift, don’t get in the rut of solely sticking with either type of training style. Strength training is about confusing your muscles so they do not become adapted to the same weight and exercise. You will not see results if you stick with the usual three sets of ten protocol. Find what works best for you so you do not fatigue out too quickly. Try new things that take you out of your comfort zone while still giving you a nice workout. The most important aspect in strength training is finding something you enjoy doing so you do not get discouraged and give up on yourself!
By Keaton Allen
DeFranco, Joe. (2015, July 03). Why All Muscle Was Not Created Equal. Retrieved from https://www.defrancostraining.com/why-all-muscle-was-not-created-equal/
Hitchcock, H. (2017, September 11). Mass Vs. Strength. Retrieved from https://www.livestrong.com/article/436092-mass-vs-strength/
Thomas, M. H., & Burns, S. P. (2016, April 01). Increasing Lean Mass and Strength: A Comparison of High Frequency Strength Training to Lower Frequency Strength Training. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4836564/
Wendler, J. (2018, May 21). 10 Strength-Building Strategies That Will Never Die. Retrieved from https://www.mensjournal.com/health-fitness/10-strength-building-strategies/
Since January 2016, the Wellness Center has offered people in the High Country afflicted with Parkinson’s disease a helping hand in the fight against it. From January 2016 to June 2018, the Parkinson’s Boxing Program has been able to help over 25 people in the area improve their lives through boxing and socialization that was not available to them previously.
Beginning in June 2018, a revamped boxing program for Parkinson’s has been created to fulfill more aspects of fitness. Particularly if you’re at the Wellness Center in the early to late afternoons during the week, you may see a lot of coming and going between Classrooms 1 & 2 and the Spin Room. This new version of the program incorporates not only boxing but Yoga, Tai Chi, Weight Training, Zumba, and Cycling.
To create the most effective program, we’ve limited the boxing class sizes to 3 participants, but the additional class may have up to 6 participants at one time. This allows for a greater personalization per person, improves other areas of fitness such as posture and balance, and allows for improved socialization amongst the participants.
Entrance into the program requires a physician referral and a health screen from the Rehabilitation Center.
If you or someone that you’re close with may benefit from this program you may contact Martin Hubner MS, CSCS, Pn1 at the Wellness Center for more information (email@example.com or (828)266-1060). To schedule a health screen, contact the Rehabilitation Center at (828)268-9043.