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What Is LISS Cardio?

3/28/2016

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By Dominic Zumbrun
walking on treadmill
It's often thought that the path leading to your optimal workout is one that's covered in sweat — lots of sweat. Similar to the no-pain, no-gain mantra, it says that the only way to real gains is through workouts that are revved up to high intensity. But there's also a place for workouts which are of lower intensity.

Low-intensity steady-state cardio (LISS) is an alternative to high-intensity interval training (HIIT). It has many benefits and addresses the fact that everyone's fitness and training goals are different.

What Is LISS?

Doing LISS cardio training means that you are keeping your heart rate at a low level of intensity for an entire workout. Specifically, that means no more than 60% of your maximum heart rate for longer periods of time. It's low-impact, which means you save on wear and tear on your body, and are better prepared for higher-intensity workouts. Because your heart rate stays low for the duration of your workout, you'll primarily be burning body fat for fuel. During high-intensity training, your body is primarily burning glucose. You're burning calories during both types of workouts, but your body is using different sources to fuel itself.

Is LISS Right For Me?

Again, everyone has different training goals and levels of overall fitness. But if you're looking for exercises that help you lose fat, are trying to maintain muscle mass, are elderly, or don't have the cardiovascular endurance to do high-intensity workouts, LISS could be a good fit for you. If you prefer to burn calories in a shorter period of time, LISS might not be for you.

What Is A Typical LISS Workout?

The whole point of steady state cardio is being able to break a sweat without having to work at a higher intensity. That means LISS workouts tend to be longer and your heart rate is working at more moderate level. Experts advise starting with 30 minutes of steady state cardio and working your way up from there. You can do whatever form of exercise you prefer (jogging, walking, swimming, biking, or using an elliptical or stair-stepper) but at a pace that is at an intensity level of three or four (on a scale of 10). If you already have a workout routine in place in which you're doing three to four days of cardio and two to four days of weight training, try LISS training during one or two of the cardio days.

The Downtown Athletic Club of Amarillo will help you reach your fitness and wellness goals. The DAC is an exclusive club that focuses on wellness, personal training, group fitness and nutrition.

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Protect Your Knees With 5 Exercise Modifications

3/21/2016

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By Dominic Zumbrun
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You strive to push yourself to your maximum intensity during workouts. Sometimes, however, you end up with sore joints — and in particular, sore knees. Knee pain can put a damper on your workout routine, and if it persists for longer than a few days, you should definitely see a doctor.

But experts say discomfort doesn't mean you have to quit exercising. Making adjustments to common strength moves you perform in the gym can help ease pain while protecting your knees. Here's a look at five exercises and modifications you can make while doing them to protect your joints.

1. Squats
A common mistake while doing squats is to lower your body beyond what you can comfortably manage, which puts excess strain on your knees. A common rule of thumb is to never bend your legs to a point where your knees stick out past your toes as this puts extra pressure on the kneecap.

One modification is to use a physio ball to support your lower back and ease pressure on your knees. Position the ball against your lower- to mid-back as you stand with your back against a wall, and then squat.

2. Burpees
If you do a squat without good form and then add jumping to the move (as you do with burpees), it puts a strain on tendons and ligaments. Before you do burpees, practice good form with your squat: keep your chest forward and back straight while placing your weight on your mid-foot and heels. Your weight should then be felt in your hamstrings and glutes, not your upper legs and knees, as you squat. Once you're consistently using proper form, then add single-leg squats to the mix.

3. Glute Kickbacks
You can bring on knee discomfort with this exercise simply because you don't have enough padding around your knees to properly support yourself. Add a second mat, or spongier one.

4. Lunges
Lunges can cause knee pain if your legs aren't strong enough, or if you do more reps than you should. Relieve pressure from your knees by doing stationary lunges instead of moving ones. Stand with one foot forward while anchoring the other in place. Bend your forward knee into a lunge while feeling the pressure in your glutes.

5. Box Jumps
The key to box jumps is to start small, both with the force of your jump and the number of reps/sets you do. Start with standing jumps first.

Working with a professional trainer can help you reach all of your health and fitness goals while ensuring that your workouts are effective and safe. Contact one of the trainers at the Downtown Athletic Club in Amarillo today.

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5 No-Floor Ab Exercises

3/15/2016

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By Dominic Zumbrun
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Think spectacular abs require tons of time on the floor with more crunches and planks than you care to count? Well that isn’t true. Those exercises can still be part of a good fitness routine but there are plenty of exercises that can work your abs from a standing position, too.

Standing ab exercises are effective. Your muscles are already working against gravity to hold you up, so they’ll work even harder exercising. If you already do exercises on the floor, adding some standing ones will use your muscles in a different way, helping take your workout to the next level.

For beginners, standing ab exercises can be easier to do correctly, which means less risk of injury. Most ab routines include 3 or 4 sets of 10 reps for each exercise, but beginners can start with less. Here are a few suggestions.
  1. Cross body chop (the “woodchopper” exercise) - This exercise can be done with a cable, a medicine ball or a dumbbell. Stand with feet shoulder width apart. Extend arms overhead above one shoulder. Move your arms across your body while rotating your torso. Think of making a diagonal line down to your opposite knee. Return to start.
  2. Standing core stabilization - Hold a dumbbell with both hands, arms extended in front of you at shoulder height. Keep your core muscles tight and move the dumbbell from center to one side, then back to center. Repeat on other side.
  3. Standing pike crunch - This effective exercise engages all your ab muscles. Start with feet shoulder width apart and arms extended overhead. Tighten your core muscles and raise one leg to waist level, while lowering your arms and hands to meet it. Keep your arms and the leg you are raising as straight as possible. Return to start and repeat with the other leg.
  4. Dumbbell side bend - Stand with feet hip width apart and a dumbbell in each hand. Tighten your core muscles and lower dumbbell to your knee. Return to start and repeat on opposite side.
  5. Rotating deadlift - Stand on one foot with other behind you, knees slightly bent. Put hands behind your head and elbows out to side. Lean forward while engaging your core, keeping your back straight. Twist your upper torso to the side while standing back up.

Standing ab exercises are good for beginners, people that can’t (or don’t want to) be on the floor, and anyone trying to mix up their usual routine. If you need help choosing a workout or just some extra motivation, going to a gym like Downtown Athletic Club or scheduling some sessions with a personal trainer can be a real boost. Contact us today for more information.

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Good Vs. Bad Pain — Know The Difference

3/8/2016

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By Dominic Zumbrun
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You've probably heard the phrase, "No pain, no gain," for as long as you can remember. And you know what it implies in terms of your exercise program — if you don't feel pain, you're not going to see a lot of results.

The truth is, however, while discomfort during exercise can indicate the level of intensity, pain doesn't necessarily mean gain. Moreover, there's a difference between good and bad pain during workouts.

What Is Good Pain?

Some muscle soreness is normal and considered “good” pain, especially if you feel soreness in areas of your body that you targeted during your workouts. This sort of discomfort indicates that your body is being challenged.

What Is Bad Pain?

Look out for pain that is sharp and localized. This sort of pain means you're hurting your body instead of helping it. Examples include a pulled muscle, or aching joints and pain that increases over time.

How Do I Know If I'm Working Out Hard Enough?

According to the Centers for Disease Control and Prevention, what constitutes the proper quantity and quality of exercise per week includes: 150 minutes of moderate-intensity aerobic exercise and at least two days of strength training, or even an equivalent mix of moderate- and vigorous-intensity exercise and two days of strength training.

But if you're like most people who lead busy lives and are time-challenged, even small bouts of exercise per day are beneficial. Look for ways to be active, such as walking your dog. Also, the quality of your exercise (i.e. the intensity) is vital. Make every minute count.

What Is The Proper Exercise Intensity?

Here are some simple techniques that can help you monitor your exercise intensity:

​Heart Rate
Monitoring your number of heartbeats per minute (using a wearable heart-rate monitor is helpful) you can assess and change your exercise intensity: moderate intensity is achieved when your heart rate is at 64-76% of your max heart rate, and vigorous intensity at 77-95%.

Perceived Exertion
This involves asking yourself honestly how long you can remain at a certain intensity. At light intensity, you'll be able to continue the workout for a long time. Vigorous intensity should make it hard to hold a conversation while significantly increasing your rate of breathing.

Talk Test
This one is relatively simple. During moderate exercise you should be able to talk but not sing. During intense exercise, you should be only able to speak a few phrases before stopping to catch your breath.

At the Downtown Athletic Club of Amarillo, safety is always our first concern. Meet with one of our professional trainers how to get the most out of your workouts while avoiding injury.

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