Our Sessions
High-Intensity Interval Training
Interval training involves a series of low to high-intensity workouts combined with periods of rest or lower-intensity activity. Interval training has been proven to produce many of the same adaptations as steady-state training but with less volume up to 90 percent and time commitment. In fact, steady-state training would have to be performed up to four times longer than interval training to produce the same physiological adaptations. A common form of interval training is high-intensity interval training. High-intensity segments are brief 10 to 45 seconds at 85 percent or more of VO2 Max. Each training session has less than or equal to just 10 minutes of high-intensity work. HIIT is a low-volume workout that produces training adaptation with less time spent. A simple example is sprinting around a track as the work intervals with either walking or jogging in between as the rest intervals.
Just as with cardiovascular endurance training, interval training has been found to have the following benefits:
Increases in oxidative capacity of skeletal muscles
Strengthening of the left ventricle
Increase in stroke volume
Improvement in peripheral vascular structure and function of veins and arteries in the arms, legs, hands, and feet
Making it a very important part of your training schedule!
Strength & Conditioning
There are five categories of strength, and each plays a role in programming and acute variable selection and manipulation in fitness. They range from general fitness to sports performance applications. Relative strength and maximum strength explain the way strength is measured while starting strength, explosive power, and speed strength are all components of strength. All can be trained and improved with the correct acute variables.
The multitude of benefits from strength and resistance training fall into one or more of these categories: body composition, metabolic health, physical capacity, quality of life, and longevity.
Maintains body composition
Increases metabolism
Increases bone density
Enhances strength for activities of daily living
Reduces risk of disease
Improves mental well-being
Decreases risk of injury
Improves posture
Enhances longevity
As little as 10 weeks of resistance training has been proven beneficial to increasing metabolic rate, reducing fat mass, helping manage or prevent diabetes, enhancing cardiovascular health, and promoting bone health. Strength training helps reduce resting blood pressure. Twenty minutes of resistance training paired with 20 minutes of aerobic activity, done two to three days per week for at least 10 weeks, is proven to reduce blood pressure for adults from 21 to 80 years old.
What are you waiting for?!
Exercise Recovery - Therapy
Wellness is divided into seven to nine categories. Depending on who you ask, emotional, social, spiritual, occupational, financial, environmental, physical, and intellectual wellness. The ninth category is interpersonal wellness. The fitness industry is most concerned with physical wellness as it relates to clients, trainers, athletics, and fitness recovery specialists. Physical wellness is the ability to achieve and maintain a healthy quality of life. This includes diet, exercise, and recovery from physical exercise. Recovery is defined as the return to a normal state of health, mind, and strength.
There are several important factors that play an important role in recovery.
Stress management and how people cope with and overcome stress.
Sleep habits and how people prepare for and promote sound sleep.
Nutrition is the food, supplements, and aids consumed to nourish and replenish the body.
Immune health for the functioning of the body’s defenses to prevent illness and promote repair.
Psychological health and the mental refreshment of an individual as it relates to readiness for activity and the mind-body connection.
You only get one so… Treat your body right!
Lifespan Coaching
Despite the normal decline in physiologic functioning associated with aging, older adults with or without other chronic health conditions respond to exercise much in the same manner as apparently healthy younger adults. It has been demonstrated that many of the structural deficits responsible for decreased functional capacity in older adults including decreased metabolism, bone loss, loss of muscle strength, and cardiac output can be slowed and even reversed through routine physical activity and exercise
Physical activity is any bodily movement carried out by the skeletal muscles. Physical activity requires energy to produce muscular movements. Movement expends energy and promotes well-being. Remember, nothing can replace the benefits associated with moving! Certain physical activities require minimal energy while other activities, such as running and participation in sports, require substantial energy expenditure. Exercise is considered a sub category of physical activity that is structured, planned, and involves repetitive movement. Characteristics of physical fitness include stamina, strength, and coordination to perform daily physical activity, including exercise. Health-related physical fitness is categorized by five core components, muscular strength and local muscular endurance, flexibility, cardiovascular fitness, and body composition. Another category of physical fitness is sport-related physical fitness. Sport-related physical fitness is based more on athletic components, such as speed, agility, and balance.