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5 Things That Mean It's Time To Ease Up

7/25/2016

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By Dominic Zumbrun
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Pushing yourself hard is certainly part of your overall exercise plan, but sometimes you can push too hard. A good workout isn't defined by how awful you feel after it's over, and overdoing it can lead to significant health problems.

It's important to monitor yourself when you're working out, and knowing the signs of overtraining is part of the process. Here's a look at some of those signs, although symptoms vary with each individual.

Muscle Cramps Or Soreness
Muscle cramps can be a sign of dehydration, heat stroke, or of an intensity overload. You're probably OK if the cramp isn't enough to keep you from moving, but you need to take a break if it forces you to stop. Never ignore a cramp that just won't go away. Additionally, if your cramps and muscle soreness last for 72 hours or more, it's a sign that your muscles aren't recovering.

Dizziness
Dizziness or being light-headed can be caused by a variety of factors, and shouldn't be ignored when the symptoms don't subside. Both can be a sign of low blood sugar, dehydration or heat stroke.

Shaky Muscles
Quivering muscles are a common occurrence during an intense workout and may be a sign that you've reached a healthy point of fatigue that can result in strength and endurance gains. The flip side, however, is when your muscles are shaking so badly that you can't control your movements and/or maintain proper form during the exercise. This also can be a sign of dehydration and low blood sugar, and it's a signal to take a break until the trembling subsides.

Side Cramps
Side stitches often occur while running or during other forms of cardio training. The good news is that they often subside as your fitness level increases, and can be prevented/reduced through proper warmup and hydration. But a side stitch is nothing to mess with if the pain sharpens and continues up to your left shoulder — it could even be a sign of a heart attack.

Nausea
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If you're sure that your nausea isn't the result of something you ate, or didn't eat, then it could be a signal to lessen the intensity of your workouts. But you may feel queasy if you exercise too soon after eating, or when exercising on an empty stomach, so monitoring when you eat is another important factor to consider.

The Downtown Athletic Club of Amarillo offers fitness, training, overall wellness, and much more. The DAC's personal trainers are available seven days a week.

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Treadmill Classes Gain Popularity

7/19/2016

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By Dominic Zumbrun
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When it comes to exercising, too many people think that running outdoors will suffice. The unfortunate truth is a lengthy run on concrete, pavement or any other hard surface damages your body. It harms the joints in the knees and back. There is a better way: treadmill running.

Why Treadmill Classes Are Becoming So Popular: Enhanced Motivation

Treadmill classes are quickly spilling into the mainstream for a variety of reasons. For one, these classes are quite dynamic compared to the typical running experience. Class participants are surrounded by health conscious individuals. Exercising in such an environment is extremely motivational. It is much easier to quit a run before you intended if you are by yourself. Immerse yourself in a treadmill class and you will find that you are less inclined to cut the workout short. The presence of others really does inspire you to finish your workout as planned.

The Fun Factor
Running on your own around the block a couple of times isn't exactly thrilling. There is plenty more fun to be had in a treadmill class. A treadmill class has fast paced music, inspirational instructors and plenty of people to share the experience with. This type of environment is much more conducive to a successful workout than the typical runner's solo run. You won't feel the slightest bit bored during a treadmill class. This is the fun that your workout has been missing.

A Diversity of Challenges
One of the best aspects of treadmill classes is the wide-ranging terrain simulations. Join a treadmill class and you'll segue from light runs on flat surfaces to hill training and even interval workouts.

Social Support
If you feel a bit intimidated by exercising in front of others, it is time to let your inhibitions go. People who join treadmill classes are there to better their bodies and offer encouragement to others. Join a treadmill class and you will be surrounded by people who encourage you to keep going all the way to the end of the workout.This is a communal experience in which you will not be judged. There are even special classes where treadmill screens are covered and participants are directed to run according to feel. The purpose of such a workout is to avoid comparisons to other runners.

Downtown Athletic Club is proud to offer treadmill classes. Our treadmill training is referred to as TREK. TREK is centered on a supportive exercise environment that motivates participants to better themselves. All runners and walkers are invited to join. Contact us today to learn more.

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3 Sneaky Reasons You've Plateaued

7/11/2016

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By Dominic Zumbrun
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You've worked hard, both in terms of your exercise and your eating habits. And for weeks the weight came off steadily, in some cases, even easily. But now — without a change in your routine — you find yourself stuck at the same weight for longer than you'd like.

Rest assured, you're not alone. Hitting a weight loss plateau happens to almost everyone on a weight-loss program, but it often comes as a surprise, nonetheless. Some people even have weight loss plateau prevention plans but still plateau. At that point, the big question is "Why?" Here are three contributing factors.

1. Water weight loss slows down
It's not unusual that you'll experience rapid weight loss in the first few weeks of losing weight. Part of the reason is because when you cut calories, your body gets its needed energy by releasing stores of glycogen, a carbohydrate that's found in the muscles and liver. Glycogen is partially made of water, so when it's burned, it releases water and contributes to water-related weight loss. But the effect is only temporary as carbohydrate intake fluctuates from day to day.

2. You're not just losing fat
As you lose weight, you're not just burning fat for energy, but also burning muscle. Muscles help keep the rate at which you burn calories up (your metabolism) so as you burn muscle, your metabolism declines. In other words, it will slow the rate at which you use energy from food. Cutting too many calories can work against you because your body will break down muscle at a faster rate. One way to offset this is to eat the proper amounts of protein as well as optimizing your carbohydrate and fat intake.

3. You burn less as you weigh less
The fact is, you expend less energy moving around as a lighter person than you did when you were heavier. The same amount of calories that helped you produce your initial weight loss may now just be maintaining your weight. To continue losing weight, you'll need to increase the calories you burn through exercise and physical activity, and/or reduce the number of calories you're taking in. Changing your routine at the gym is one way to up the ante and burn more calories.

The Downtown Athletic Club of Amarillo is an exclusive, upscale club that can help guide you on your health and fitness journey. The DAC has personal trainers available seven days a week.

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Downtown Athletic Club Hiring Massage Therapists

7/7/2016

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By Dominic Zumbrun
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The Downtown Athletic Club in Amarillo, Texas, is seeking licensed massage therapists to expand its spa. Prior experience not mandatory, but preferred. Candidates must have a desire to help improve clients’ health, happiness and overall wellness.

Candidates must be:
  • Enthusiastic
  • Positive
  • Accountable
  • Dedicated
  • Punctual

Required license or certification:
  • Massage Therapy

How to Apply:
If you believe you would excel as a massage therapist at the Downtown Athletic Club and wish to join our spa, please email Executive Director, Dominic Zumbrun, at dominic@daclub.com.

About the Downtown Athletic Club:
The Downtown Athletic Club is Amarillo’s premier health facility. It offers a full suite of health, fitness and wellness services, including fitness machines, weight training equipment, personal training, massage therapy and more.

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Downtown Athletic Club Seeking Individuals To Join Member Services Dept.

7/5/2016

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By Dominic Zumbrun
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The Downtown Athletic Club in Amarillo, Texas, is seeking qualified individuals to expand its Member Services Dept. Prior experience not mandatory. Position is part-time. Candidates must be at least 16 years of age to apply.

Candidates must be:
  • Enthusiastic
  • Energetic
  • Positive
  • Accountable
  • Punctual

Responsibilities:
  • Greeting and signing in guests
  • Cleaning up gym
  • Folding laundry

Position Description:
  • Part-time

How to Apply:
If you believe you would excel in a Member Services position at the Downtown Athletic Club and wish to join our team, please email Executive Director, Dominic Zumbrun, at dominic@daclub.com.

About the Downtown Athletic Club:
The Downtown Athletic Club is Amarillo’s premier health facility. It offers a full suite of health, fitness and wellness services, including fitness machines, weight training equipment, personal training, massage therapy and more.

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Amarillo, TX 79101
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