PiYo

Each week at work, we have team workouts. Employees teach employees in a group exercise setting a type of workout style they specialize in. I taught bootcamp and made everyone hate me the next day when they couldn’t make it up the stairs. Last week we hopped on bikes for a heart-pumping spin class. This week we ditched our shoes, unrolled our mats and did a PiYo class. I had never done it before but immediately fell in love with it. I do yoga, sometimes regularly and sometimes sporadically, had done Pilates a few times, but never really got hooked on it. But PiYo was something new and different for me.  

Piyo is a fusion of Pilates and yoga. It focuses on improving core strength (Pilates) and increasing balance and range of motion (yoga). It also incorporates elements of strength training and dynamic movement for  a challenging and fun full body workout. Rather than holding yoga postures for an extended time, participants go through a sequence of movements that flow together as flawlessly as any yoga class.

The name and popularity of PiYo may be new, but the concept isn’t. Instructors have been mixing these types of exercises for quite some time now. It offers a nice change to those who get “bored” holding poses for a period of time.  With a flexible class format, you can get a different workout each time you come to class!

So, who can benefit from PiYo? Everyone. Beginners to advanced exercisers can get something out of this unique class. Modifications are available for every pose and movement so everyone can get a good workout. For me, PiYo(which will be now a regular part of my running training) will help me strengthen  muscles I rely on during races but don’t get fully activated doing strength training alone.  The mind-body aspect of this class will invigorate and de-stress me on days where my optimism just isn’t there.  Whatever your personal fitness goals may be, PiYo is a great addition. If nothing else you will feel focused and energized walking out of class. I encourage you all to try it at least once!

For my 24 Hour Fitness readers: PiYo classes are offered weekly so check out the website for dates and times. Also, our new personal training specials start today! Buy ten sessions and get 2 free! 20 sessions will get you 3 free! Email or come see me if interested.

7 Reasons to Hire a Personal Trainer

1.       If you’ve exercised regularly for several months and are not seeing the changes you’d like.  A personal trainer will be able to recognize the plateau you’ve hit and push you beyond it. A trainer will look at your current exercise and nutrition program habits and see where improvement could be made.  A trainer will also go over your goals with you and break them down into realistic ones with a reasonable timeline to get there.

2.       If you don’t know where to begin.  There is a lot of information to know when beginning a workout program.  If you’re unfamiliar with the gym, it can be overwhelming and even intimidating. A personal trainer can educate you in what types of exercises will be appropriate for you based on your desired goals. A trainer will also establish what resistance will be appropriate for each exercise.  They will ensure you are doing each exercise correctly and with proper form.

3.       If you’re bored with your current program.  Even if you have worked out on your own for a while, you can still benefit from a personal trainer. Just a few sessions with a trainer can give you new ideas and exercises to change up your workout a little. A trainer will provide you with new challenges and the opportunity to learn how to use equipment you might not normally use.

4.       If you like to be challenged. It’s easy to just go through the motions when exercising on your own. A trainer will add that extra push to keep you on your toes and working hard. You will improve your fitness by continuing to push yourself beyond what you do on your own.

5.       If you need the accountability. Sometimes people need a standing appointment in order to get into the gym. If you know you’ve paid for your sessions and know your trainer is waiting on you, it will be harder to find excuses not to get your workout.

6.       If you have specific limitations, conditions or injuries. If you have heart disease, arthritis, high blood pressure, any injuries, etc, you can benefit from a personal trainer. They will show you proper modifications that are necessary for you, as well as exercises to avoid.

7.       If you are training for a specific event.  A personal trainer can guide you through exercises that will strengthen the muscles needed for your specific event.  They will also ensure you will be at your best for the day of the event.

*Please refer to my previous blog (dated June 1, 2011 on How to Choose a Personal Trainer) for additional information*

For my 24 Hour Fitness readers: We have a training promotion going on now: purchase 10 sessions and get 1 session free! 20 sessions will get you 2 free sessions! This promotion ends on Thursday August 18^th 2011 so act fast! If you decide to purchase sessions with me, I will give you an additional hour to discuss your fitness goals and give you an initial fitness assessment. (You could save up to $210 with this!)

Delayed Onset Muscle Soreness

Delayed onset muscle soreness: the pain that develops 24 to 48 hours after a strenuous workout. We’ve all felt it before, whether it was from running , or simply an activity you’ve never done before. This blog will discuss delayed onset muscle soreness (DOMS), why it happens, what causes it and what is going on in your muscles that causes you to limp down the stairs. Most of the time, I’ll be talking specifically about marathon running, but know that DOMS also occurs after strenuous workouts of which your body is not accustomed.

It was once thought that lactic acid was to blame for DOMS.  It accumulates in the muscles when the amount of oxygen required for the physical activity exceeds the oxygen you’re getting.  It’s your body’s defense against doing any permanent damage to the muscles by overexerting.  Lactic acid doesn’t allow the muscles to work as efficiently, so for example in a marathon, your pace would slow as a result.  Your muscles physically cannot utilize oxygen in a manner that will maintain your pace. Slowing down allows oxygen to get back into your muscles. Once oxygen is back at appropriate levels, your muscles begin to work more efficiently again. Lactic acid IS responsible for pain, but it’s the burning pain you feel as your running. Once you stop running, or whatever the activity, the lactic acid removes itself from your body after about half an hour.  During marathons, I’ve frequently talked with other runners during the miles. Even most veteran marathoners blame lactic acid for their soreness in the days after.

But since lactic acid is removed from the body 30 minutes after you stop exercise, there must be another culprit for DOMS.  The answer, although simple, is not reassuring. The reason you’re sore in the days following a marathon or tough exertion, is due to muscle damage. Using the marathon example, the repeated impact and excessive stress causes microscopic tears within the muscle fibers.  The process by which the muscles get repaired is what causes the pain.  Cells (macrophages and neutrophils) are sent to the damaged area to remove all the dead and damaged cells. Along with this process comes the swelling (another cause for the pain as there is less room within the muscle for it to carry out its’ normal functions)  Once the dead cells are out of the way, new cells(satellite cells) come in and begin to rebuild the muscle fibers. When this is done, the muscle is rebuilt stronger than before. Think of it like this: during an earthquake, a massive amount of destruction occurs (running the marathon), after it’s over cleanup crew come in to begin removing debris from the site (macrophages and neutrophils), once the debris is cleared, the builders can come in and begin rebuilding (satellite cells) and when they do this, they rebuild stronger so it’s prepared for the next earthquake (extreme physical activity).  This is an extremely simplified description of what happens. The process is complex and time consuming (hence the reason you feel pain 24 to 48 hours after the activity).

Some amount of DOMS is necessary for improved muscular fitness.  Since you repair yourself stronger than before, you can now handle that stress again without experiencing as much DOMS.  You can work to prevent severe DOMS by consistently training and gradually increasing intensity and/or duration of your workouts.  Some events, like the marathon, demand so much on the body that not experiencing some DOMS afterwards is nearly impossible. But again, gradually increasing mileage and intensity will help with the degree of pain you feel in the days following the race.