There are many different ways to train for improved aerobic endurance. The duration, frequency and intensity of each type of training varies and the training focuses on slightly different energy systems and skills and results in different physical adaptations. Some of the most well known endurance training programs include:
- Long Slow Distance Training. This type of training is the most common type of endurance training and the foundation for marathon runners, long distance cyclists and other sports that demand long, sustained steady energy outputs. It is also the easiest form of endurance training for new or novice exercisers.
- Pace/Tempo Training consists of training at a steady, but fairly high intensity just slightly higher than race pace for a shorter duration, usually 20-30 minutes at a steady pace.
- Interval Training consists of short, repeated, but intense physical efforts (3-5 minutes followed by short rest periods).
- Circuit Training consists of a series of specific exercises performed for a short durations and rotated through in quick in succession with little or no rest in between. Traditional circuit training routines build both strength and endurance and can be varied in a multitude of ways to meet any athletes training goals.
- Fartlek Training combines some or all of the other training methods during a long, moderate training session. During the workout the athletes adds short bursts of higher intensity work with no set plan; it's up to how the athlete feels.
Injury rehabilitation protocols are commonly used after a serious sports injury or post-surgery and are an important part of recovery. These protocols often include specific strength and flexibility exercises to help build strength and range of motion in an injured extremity. We will work directly with your primary care physician or therapist to design the program best suited for your particular circumstance.
Sport Specific Training
More and more top coaches and athletes are shying away from machine-based weight workouts and finding alternative training methods. Weight machines are expensive, often require a gym membership and are somewhat ineffective training tools because they focus on isolation exercises, relying exclusively on machines for strength training that may actually limit sports performance and increase injury risk. Machines do have a place in rehab and training primarily when muscle isolation, or the ability to control
movement speed, direction and intensity is desired. Machines are also useful for novice exercisers who may need a very structured program of movement to build some very basic strength. Machines can also have a role in 'bulking' up the body with muscle for unspecified strength. Obviously, body builders will want as much muscle as possible, and aren't as concerned with how that muscle performs precise, athletes movements. But functional training should be the core of a fitness program for anyone who wants to develop strength, skill, agility and balance for sports (and life) outside the gym.
Our sports specific programs address both the adolescent athlete as well as the adult athlete. Our protocol is based on the OPT (Optimum Performance Training) method, as outlined by the NASM (National Academy of Sports Medicine). This training method provides an easy-to-use system for exercise selection based on the client's needs, abilities, and goals. The endless choices of exercises and the unique progressions keep every program fun, dynamic and, most importantly, successful.
- Phase 1: Stabilization Endurance Training
- Phase 2: Strength Endurance Training
- Phase 3: Hypertrophy Training for maximal muscle growth
- Phase 4: Maximal Strength Training
- Phase 5: Power Training
Youth Training
Nearly 20 million youth between the ages of 6 and 16 participate in vast array of non-scholastic sports activities. There are an additional 6 to 7 million more high school aged students participating in school sponsored athletic activity per year. The number of reported injuries is startling. 22 of every 100 female athletes will sustain a sports related injury compared to nearly double that rate at 39 out of every 100 for boys.
The effects of a structured, sports specific exercise plan are indisputable. Proper training habits, maintenance of flexibility, and correct biomechanics are the foundations of an effective program that will not only reduce the risk of injury in the young athlete, but will also improve their overall performance.
Conversely, according to the Centers for Disease Control and Prevention (CDC), more than a third of U.S. high school students do not regularly engage in any "vigorous-intensity" physical activity. Participation in high school physical education classes dropped from 42 percent in 1991 to 32 percent in 2001.
In addition to helping to control weight, regular physical exercise contributes to healthy bones, muscles and joints; reduces symptoms of anxiety and depression; and lowers the risk of diseases such as stroke, colon cancer, diabetes and heart disease.
If your child is in either of these categories, contact PHASE II for a complimentary evaluation. We've helped numerous children just like yours achieve success. Let us help your child as well.
Group/Corporate Training
Employee benefits packages have often traditionally focused on 'sick care' instead of 'health care'. Options such as medical, dental and optometry coverage are standard in most employee benefits packages, but they are only truly useful in times where the employee is already experiencing health problems. What many companies are beginning to realize however, is that taking a proactive and preventative approach to the health of their employees is a much better investment than simply providing a safety net if and when they become ill.
Studies show that:
- The cost of employee absence is approximately $8.6 billion annually.
- Work absences are increasing due to personal reasons such as illnesses or disabilities.
- Stress-related illnesses cost employers in terms of absenteeism, higher insurance claims, lost efficiency and lost productivity.
Smoking employees cost your company an average of $1,429 per smoker per year in increased health care costs over nonsmoking employees (not to mention the costs of lost productivity and absenteeism) Employees who take four 10-minute smoking breaks a day actually work one month less per year than workers who don't take smoking breaks.
A LUNCH & LEARN session is a great, cost-effective way to introduce various health and wellness topics to a large number of employees. In these seminars, a health and wellness professional will come to your workplace and give a presentation to all interested employees on a predetermined subject.
PHASE II offers a comprehensive selection of programs designed to fit the small to large company that is intent upon creating a working environment that communicates to their employees that next to the client or customer, they are the are the most important asset of the business. Contact us here for more information or to set up an initial consultation.
Fat Loss Training
Should I do cardio before I do weight training or should I do weight training first, then cardio? So many people have asked this very question who are trying to improve their overall health and reduce body fat. Exercise order may matter if you are trying to achieve a specific goal, such as building muscle or improving sports skills, or if you have an extremely high level of fitness already. To improve overall health, it really doesn't matter if you lift weights first or do endurance training first. In fact, you can do both at the same time with interval training or circuit training routines or you can alternate weight lifting and endurance days if you prefer. There isn't any magic behind this; it's simply easier for most people to burn more calories per exercise session when they do cardio first. However, almost any combination of burning more calories while eating fewer will result in fat loss.
Some people achieve significant weight loss exclusively though dietary changes; others do it simply through weight training. Weight lifting definitely burns calories; in fact, it often burns more calories per minute than performing endurance exercise. The problem is that most people fatigue quickly when lifting weights, and therefore cannot perform the exercise as long as they can walk, bike or use an elliptical machine. The end result is that the total calories burned per exercise session tends to be higher for those who do endurance exercise first, simply because the can exercise longer.
Ultimately, the best way to lose body fat is to combine endurance exercise and resistance exercise and, of course, to make dietary changes.