Using fall to get fit for this winter
EDWARDS — Many people use the fall to begin preparation for their alpine and winter athletic pursuits. As trainers, we are often asked what is the most effective way to prepare the body for our athletic endeavors. People ask about the benefits of traditional strength training versus the new cross-style training methods.
How does high-intensity interval training compare to steady state cardiovascular training? People are confused about how many exercise sessions they should perform per week for optimum results and not border on overtraining. Many people have interest in the intensity of cross-style workouts but are not familiar with strength foundations and don’t want to get injured.
I am combining my background as a certified athletic trainer and certified personal trainer with a focus on corrective exercise strategies to formulate a unique program. This program will pull from the most effective principles in strength, movement patterns, intervals and aerobic exercise to help you find your best inner athlete. It will be taught in a manner to ensure proper movements, technique and progressions to avoid injury and create a solid knowledge base for the participants.
This program, Dogma Fit, is offered at Dogma Athletica. It will bring a high level of intensity using “real-world” athletic movements based on clinical data. It will also combine the workout component with a full nutrition plan to maximize your results.
Often, people believe because of a prior back or knee injury that it is not safe for them to do strength moves or lifts. However, certain functional movements that were performed by our ancestors on a daily basis can be a key component to rehabilitating the injury and returning to full fitness. They must be taught in the correct manner and with specific progressions.
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It is true that when bones and tissues are stressed, they become stronger. So if we can strengthen the bones and tissues around our joints, then we can reduce the risk of injury as well as reduce the pain felt when engaging in similar movements. As you incrementally increase the amount of stress your physical body can handle, the stronger you will become. This newfound strength is what will fuel you in your active pursuits.
After studying and working with athletes at all levels, the Dogma Fit program I created can be the ideal training program for everyone. I drew upon clinical exercise studies and created the protocol with the other trainers and specialists from Dogma Athletica.
Key goals of the program are to help you gain strength, lose weight, increase flexibility, increase cardiovascular endurance, gain mobility and, most importantly, decrease the risk of injury. We will offer mobility and activation exercises to assist in maintaining and correcting proper form and mechanics for all exercises. You can expect a combination of Olympic lifts and functional exercises with bouts of cardio activity to keep things safe and at a high intensity.
The six-week Dogma Fit program starts on Monday and is offered at $225 to non-members or $100 for members. It includes up to seven high-intensity classes each week, full access to the Dogma Athletica facility, weight room, cardio room, yoga classes, fitness classes, Computrainer studio and locker rooms. This program is limited to 20 participants, so sign up today by calling Dogma at 970-688-4433 or email me at firstname.lastname@example.org. This is a fantastic way to bring your body to a new fitness level in a very systematic manner. You will not only get stronger, leaner and more athletic, but you will gain knowledge on proper training and movement patterns to keep you healthy for the long-term.
Bryan Maroney is the general manager at Dogma Athletica in Edwards. He is a certified athletic trainer, certified personal trainer and a clinical exercise specialist.