Posts Tagged ‘cardiorespiratory endurance’

Boot Camp

Join us for boot camp on Monday and Wednesday mornings at 7am. Click on the link below for more information!

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Winter Exercise and Activity

Cross-Country-Ski-Canada

Winter is finally here! Get on the boots, throw on the jacket and extra layers and get outside. With the possibilities in the Bozeman area to stay active, being cold should never become an issue. In the surrounding areas of Bozeman there are several great locations for cross-country and alpine skiing, also snowboarding is a local favorite. Skiing is a great way to build endurance and work out several muscles. Typically when skiing the thighs, calves, glutes, biceps and triceps all get an excellent workout. Here are some guidelines to follow:

  • Don’t overdo it. Be conservative in how long you plan to ski.
  • Prepare yourself ahead of time by doing some cardio and strength training to avoid muscle strain.
  • Bring fluids and snacks, especially if you’re heading to a remote area.
  • Wear layers of clothing that keep you warm and allow for easy movement.
  • Be safe. Let someone know where you will be and when you expect to return.

Take the kids out for a day of ice skating at Beall, Bogert, or Southside City Park in Bozeman. Fees vary at each location, ice skating is a great way to have fun and include the entire family.

            With all the possibilities in Bozeman and the surrounding areas winter doesn’t have to slow you down.

For More Information and Prices check out www.bozemancvb.com

Written by our Fitstaff member, Michael Ruiz

Benefit to living in Bozeman? Live High-Train Low…

Have you ever wondered what effect altitude has on training? According to Stray-Gundersen’s research paper in the American Physiology Society,  altitude training improves sea level performance in male and female elite runners.

22 athletes performed high-intensity training at 1,250 meters (4,101 feet) before and after living at 2,500 meters (8,202 feet) for 27 days. These athletes improved their time trial performance (3,000-m) by 1.1% and 1/3 of the athletes achieved personal best times for the distance. Also, the athletes improved their VO2max. The mechanisms in which these changes take place are due to the expansion of red cell mass and increased circulating hemoglobin

Maybe there is a benefit to living closer to the mountains in Bozeman!

Reference:

Stray-Gundersen, J., Chapman, R., and Levine, B. “Living high-training low” altitude training improves sea level performance in male and female elite runners. American Physiology Society. 2001.

What’s All the Talk about Barefoot Running?

It’s summertime and runners are taking to the streets and trails to get outdoors! Barefoot running has become the topic of many controversial discussions in recent years. Is this just a fad or is it for real? Vibram USA (a minimalist, barefoot-simulating footwear manufacturer) reported a sales increase of 300% a year since 2006 and were approaching $70 million in 2011.

Researchers have been studying whether barefoot-simulating footwear has any reduced risk of running-related injuries versus the standard running shoe (and the associated differences in running mechanics). However, the research proves to be undecided and controversial. Minimalist shoes or barefoot running might work for some people but it might not work for others. If you’re thinking about changing your running gait or shoe type, first and foremost, get informed and do some research!

Here are some topics to think about with barefoot vs. standard running shoes:

–          Beginner and experienced runners should consider appropriate changes in their gait mechanics before switching from standard shoes to barefoot-simulated; using more of a forefoot striking pattern.

–          If thinking about changing shoe types, all runners should also change their training program to avoid excessive overload and risk of injury. This would include reducing the volume and intensity of running and proper progression.

Reference:

Haniuk, E. et al. Minimalist footwear: A risky switch for runners? Lower Extremity Review. May 2012: Vol. 4, Num. 5.

Labor Day

What a fabulous Labor Day.  Taking a break from the lovely afternoon to get some writing in.  The Hosaeus Fitness Center was busy this morning when we opened at 10 am.  (Remember that all National holidays will necessitate the HFC being opened from 10am to 7pm)  It was great to see all of the patrons enjoying the cardio machinery.  The ReRev pieces were in full use and definitely pumping some energy back into the grid.  If you enjoy getting your cardio exercise done with the machines, make sure to head down to the first floor cardio section and use the ReRev pieces.  This system will put energy back into the power supply at MSU.  This is a great way to have a more sustainable facility.  Instead of take, take, take, you can give, give, give. 🙂

Have a great start to your week; head on in to the HFC and go to a group fitness class.  Check the schedule. Or maybe attend a FREE workshop.  Ask at the Fitness Staff office or check the easels or sandwich boards for the workshop schedule!