Continuing education is a priority for the trainers at Fitness By Design. We are always in learning mode. Recently, we completed a 2 part seminar conducted by Ray Bigler on Active Isolated Stretching techniques.

Active Isolated Stretching (AIS) is one of the methods of stretching most used by today’s athletes, massage therapists, personal/athletic trainers, and professionals. Active Isolated Stretching allows the body to repair itself and also to prepare for daily activity. The Active Isolated Stretching technique involves the method of holding each stretch for only two seconds. This method of stretching is also known to work with the body’s natural physiological makeup to improve circulation and increase the elasticity of muscle joints and fascia.  (Source: http://www.stretchingusa.com )

Ray is, among many things, a certified massage therapist with extensive experience working with athletes, both professional and amateur. He and his wife practice here in Indianapolis.  (See their website for more info.)

The first class consisted of the technical application of isolated upper body stretches. Demonstration and observation were the key elements of the seminar.The trainers paired up and worked on the various stretching techniques. In the second class, the focus was on low back and lower body stretches.

Our entire staff benefited from the experience gained through hands on application of the technical aspects of AIS. Even more, the benefits extend to our clients in helping to improve their functional movement. Feedback has been very positive, and some clients have requested this additional service to aid in pain relief, mobility and flexibility, and to improve posture.

If we haven’t had the opportunity to talk with you about it, be sure to ask us about these stretching techniques. We’ll be glad to discuss ways of incorporating them in to your workouts.

Just a few weeks ago on a Saturday morning, a group of FBD personal trainers left for Columbus, Ohio to attend a Perform Better 1-Day Seminar.  It was well worth the drive!

Perform Better’s Learn-by-Doing Seminars are designed to provide Personal Trainers, Athletic Coaches and Physical Therapists with a hands-on learning experience with some of the top fitness professionals on the planet.

The presenters included Lee Burton, Alwyn Cosgrove, Michael Boyle and Gray Cook.  These top-notch presenters are some of the most respected names in the athletic performance field.

The morning started with each presenter giving a 60 minute lecture on their topic.  In the afternoon, they each directed us in small groups in a corresponding Learn-by-Doing session which included hands-on drills and exercises.

Topics that were covered included:

-Fundamentals & Techniques for Core Testing
-Designing Effective Small Group Training Programs
-Preparing to Workout
-Dynamic Stability Training

The presentations were all well delivered and included an overwhelming amount of practical information.   Because we have so much we would like to share, we have decided to blog about each topic over the next 4 weeks.   You can look forward to learning more about each topic, as well as learning the latest in performance training and exercises.

Strength training is the most important thing we do. Here are 7 reasons why I make that claim.

Reduce body fat

Reports have shown that after only 8 weeks of training adults who were given a constant diet were able to lower their body fat percentage. More lean muscle burns more calories!

Reverse aging effects

Adults who do not strength train lose between 5-7 pounds of muscle every decade. Because muscle is active tissue, muscle loss is accompanied by a reduction in the resting metabolic rate. The average adult experiences a 2% to 5% reduction in metabolic rate every decade of life. Regular strength training prevents muscle loss and the accompanying decrease in metabolic rate.

Better bone health

Appropriate applications of progressive resistance exercise is the key to increasing bone mineral density and connective tissue strength.

Improved glucose uptake

Study’s have shown a 23% increase in glucose uptake after 4 months of resistance training. Because poor glucose metabolism is associated with type 2 Diabetes, improved glucose metabolism is an important benefit of regular strength exercise for those dealing with diabetes.

Lower risk of colon cancer

One study at the University of Maryland (1992) showed a 56% increase in gastrointestinal transit time after 3 months of resistance training in middle-aged and older men. This is significant because delayed gastrointestinal transit time is related to a higher risk of colon cancer.

Lower blood pressure

Resistance training has been shown to significantly reduce resting blood pressure.

This type of training is not just for football players and bodybuilders. Everyone benefits! Adults older than 40 especially need resistance training on a regular basis. There are a variety of strength training options: old-fashioned barbells and dumbbells, body-weight exercises, machine-based workouts, and more. These can all be done as part of a personal training program or in a group setting like a fitness boot camp.

Regardless of the approach you take, get started now. In a short period of time you can be enjoying the benefits of better health and fitness that result from strength training.

Personal Trainer, Josh Hower

Josh leading a bootcamp workout.

Recently, Lisa Hudson and I (Steve Smith) participated in the Indianapolis Indoor Rowing Championships held in the gymnasium of the Indianapolis International School Saturday, Jan 30th, 2010.   I competed in the Men’s Masters division, 30 to 50 year olds.  I find that events like this keep my training consistent and focused.

There were 10 rowing machines lined up next to each other.  Using the Concept 2 indoor rowing ergometer, our computer generated boats were projected up on a large screen so we could see how we were doing against each other.

Lisa  has been getting great rowing experience in the FBD Bootcamp and showed up to test her stuff.  She did that and more by placing fourth in her heat and pulling her best ever at 8:23.1 for the 2000 meters. I was pumped after Lisa’s effort and hoped to pull a sub 6:50 myself.

Like any other competitive event I’ve done I had butterflies in my stomach up until I pulled my first 100 meters.  Then it was about not selling out too soon.   Settling into a steady pace was like trying to tame a wild stallion, but I did.  I was afraid to look at the screen out of fear that I would “bonk” trying to keep up with the faster rowers.  As we approached the finish the crowd began to cheer.  I wanted to go faster, but my body was already in the red zone.  I finished with a personal best, 6:52.8 for the 2000 meter event. Though I didn’t quite accomplish my stretch, there’s always next year.

Here’s some video of Lisa and I in action:

You know how much we like indoor rowing at FBD.

Our very own personal trainer Steve Smith and chin up queen Lisa Hudson will be competing in the Indianapolis Indoor Rowing Championships this Saturday. The event is being held at the International School on Michigan Rd.

Last November, 17 people from FBD rowed over 1 million meters as part of the Concept2 Holiday Rowing Challenge. Steve Smith rowed 250,000 of those meters himself.

Steve on why he likes rowing so much:

“Rowing provides a total body workout. The rower engages my upper and lower body muscles. And I don’t have to find snow or water. I also find the back and forth rhythm of the movement to be relaxing. Training for something like the rowing championship keeps me motivated.”

If you’re free, come cheer for our 2 rowers. Hopefully, we’ll have video of them to post next week.

More Info:

www.regattacentral.com

http://indyrowing.org/

Indy Star article on rowing championship.