Slide boards aren’t just for Pacers and personal trainer. We also added them to our youth fitness classes. Here’s some video of the boys putting their best foot…to the slide.

Fitness boot camp is a dynamic group exercise class that focuses on building strength, endurance, and agility. Participants will also notice improvements in balance and flexibility.

Because our class takes place in our facility we are able to offer the class year round. We recommend doing the class at least twice a week and to give it three months to determine its effectiveness.

In the workouts we emphasize functional movements rather than specific muscles. Functional movements are the simple movements performed in normal work and play. This training makes everyday activities easier and reduces the likelihood of injury by strengthening the body’s core muscles and joints. The goal is to achieve a well rounded fitness.

Fitness by Design boot camp classes incorporate two training styles: interval training and strength training. On Monday, Wednesday, Thursday, and Saturday the class utilizes functional interval training. Tuesdays and Fridays are dedicated to strength training.

Body weight exercises and calisthenics make up the majority of movements used in the workouts. Additionally, we will use jump ropes, dumbbells, medicine balls, kettle bells, and other simple tools. [see examples of some of the exercises]

A group setting offers an alternative to the lonely exercise routine, and provides additional encouragement and motivation. The presence of a qualified instructor allows for the benefit of coaching without the cost of a private training session.

Our expert instructors are able to scale workouts and movements to individual ability levels. Advanced athletes will be challenged, and beginners will be able to participate right from the start.

Fitness boot camp is an effective workout that provides both aerobic and anaerobic benefits. It is a great way to breakup the boredom of treadmills and weight machines. When combined with proper nutrition, participants can expect to build muscle and lose fat.

See what others have to say.

You’re invited to participate in the 2010 Rowing Challenge with Fitness By Design. The challenge is to complete 50,000 meters by Dec. 25, starting on Thanksgiving Day. It’s a great way to work off the holiday calories. Contact us to sign-up or to learn about the indoor rowing class.

Recently, we had a mountain biking class. Indianapolis isn’t a hot spot for mountain bike enthusiasts but there are a number of good places to ride, especially for beginners. The clinic I conducted was aimed at the beginning mountain biker who might not even have their own bike yet as well as the novice who may have tried it a few times and is ready to learn a few more techniques.

The class lasts about 2.5 hours. About 90% of the class time is spent on the bike so no one has to worry about sitting in a boring classroom watching a video of someone else on a bike. We learn by doing. At our last clinic we covered about 3.5 miles on the trail.

Here are some of the basics we cover:

• how to use the gears at the right time
• ascending and descending hills
• getting over obstacles
• body positioning on the bike
• best safety practices

We’ll practice on a parking lot then once everyone feels comfortable we’ll hit the trail. I find people learn best while they’re doing an activity.  It’s also more fun for me as a coach. As we’re riding I can interact with people and show them opportunities to practice what they’re learning.

“Pop the front wheel and lean forward slightly to get yourself over that log.”

“Use your gears and spin up the hill.”

“Sit back farther on your seat as you descend.”

Recently, Gita and Priscilla rode their rented mountain bikes over logs, climbed up and coasted down steep hills.  They are part of the over 40 group that put their fitness to the test.  This was their first time to ride serious trails.

We began by going over the riding positions on the bike.  Then we went to an open area where we could practice going up and down hills of increasing difficulty.   Once they had gained some confidence with that we practiced riding over pieces of wood, getting prepared for obstacles in the trail like logs, rocks and roots.  Priscilla said she “felt like a kid again” as she rolled over the 4″x4″.

After starting at noon we were riding the trail by 12:45.  There were not many other riders on the trail so we could take our time and stop periodically to talk about how they felt climbing that last hill, going over the roots or descending the big hill.  We even caught a glimpse of a heron standing in the White River.  I demonstrated how to cross a wooden bridge on the bike but it seemed best for them to try that obstacle another day. This session was about the basics.

By 2:15p.m. we had completed our 3.5 mile loop.  The rain started as we pulled out of the parking lot, perfect timing!!

A good workout doesn’t have to be all work. Fitness can be fun! Mountain biking in Indianapolis doesn’t involve many mountains but you can have a great time and really challenge yourself. Contact us if you’d like to give it a try.

Steve Smith, Mountain Bike Instructor