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How to Prepare for Your First 5K: Part 3

By: Jodi Sussner, Director of Personal Training

 

You have successfully completed your first 5k – now what?  Spend some time to enjoy the moment and be proud of what you have accomplished.  When you’re ready, it’s time to set your sights on a new goal.  Maybe you want to increase your pace and completion time of your 5k, or maybe you want to tackle a 10k!

 

The program below is a “next-step” from the original 5k training plan.

 

This program focuses on a higher volume of training plus, higher intensity intervals 1x/week.  Your long runs are scheduled weekly and typically on a weekend when you have a little more time available.

  

 

 

 

Now that you have gained the confidence and know-how to start, don’t stop!  Ride on the momentum of your current success – good luck!  

Snap Workout: Whole Body

By: Snap Fitness

The Warm-up:

 

Select your favorite cardio machine and get your body loosened and blood flow moving for 5 minutes. The warm-up should increase your heart rate, but it should not leave you feeling fatigued.

  

The Workout:

 

10-15 reps of each exercise

Complete 3 sets of each superset and move on to the next

 

1a. Chest Press

1b. Lat Pulldown

 

2a. Leg Extension

2b. Leg Curl

 

3a. Bicep Curl

3b. Tricep Extension


4a. Back Extension

4b.  Abdominals

 

The Cool-down:

 

End your workout routine with stretching exercises for 3-5 minutes

4 Ways to Cool-down After a Workout

By: Snap Fitness

A cool-down should be performed after any workout to gradually reduce the heart rate and return the body to a resting state. An effective cool-down will also help reduce muscle stiffness and soreness.

 

 1. Cool-down cardio

After your cardio workout, slow your speed to a light pace/walk for 5-10 minutes. This will help flush out lactic acid from your muscles, preventing soreness and assist with muscle repair and recovery.

 

2. Stretch

Stretch each major muscle for about 30 seconds. If a particular muscle group is sore, spend more time on that area.

a. Quadriceps

b. Hamstrings

c. Glutes

d. Chest

e. Arms/Shoulders

f. Core/Back

 

3. Hydrate

After a workout, it is crucial that you replenish the water supply you lost during your workout. Replacing the fluid that you lost is an important part to your recovery.  We recommend that you replenish with 16 ounces per hour of exercise.

 

4. Replenish

Grab a recovery drink that includes a combination of protein and carbohydrates.  The protein helps rebuild and repair muscle tissue, while the carbohydrate insures a fast delivery of protein into the cells.  Be sure to enjoy within 30 minutes post workout when your muscles are ready to absorb the nutrients.

 


 

30 Minute Cross-Train Cardio Workout

By: Snap Fitness

 

Do you have a cardio routine you haven't switched up in a while? Do you feel like you have hit a plateau?

 

If your body gets used to doing the same workout routine all the time, it can cause you to plateau. You need to switch things up and we have the workout solution for you!

 

Changing up cardio machines during your workout will not only keep things interesting, but it will also challenge your muscles and help burn extra calories. 

 

Now turn on your favorite workout playlist and get to work! 

 

 

Snap Workout: Legs & Glutes

By: Snap Fitness

The warm-up:

 

Select your favorite cardio machine and get your body loosened and blood flow moving for 5 minutes. The warm-up should increase your heart rate, but it should not leave you feeling fatigued.

 

The workout:

 

Rest 30 seconds to 1 minute between each set

 

Sumo Squat: 2 to 3 sets of 10-15 reps

 

Set the barbell across your back and take a wide stance to perform this type of squat. Point feet outward, farther out than your natural stance. Slowly lower yourself while maintaining a straight posture with your head up. Raise the bar as you exhale and return to the starting position.

 

Lunge Jumps: 3 sets of 12-15 reps

 

Stand with your feet together. Lunge forward with your right foot. Once in your lunge position, jump straight up and switch legs in midair, landing in a lunge position with your left leg forward.  Repeat until you are back with your right leg forward – that is considered 1 rep.

 

One Leg Barbell Squats: 2 to 3 sets of 10-15 reps

 

Place one leg up on a bench or box behind you while standing on the other leg. Hold a barbell across your back then slowly bend until you are in a squat position then straighten your leg until you’re at the top. Finish the reps on one leg, then switch to the other leg.

 

Dumbbell Step Ups: 3 sets of 12-15 reps

 

To perform this, stand behind a bench.  While holding a set of dumbbells, place one leg up on top of the bench, press through your heel to lift onto the bench in a balanced/standing position. Once at the top, lower yourself down in the same way you stepped up – that is considered 1 rep.

 

The cool-down:

 

End your workout with the Core Workout Challenge and finish with some stretching.

25 Minute Glute Sculpting Treadmill Workout

By: Snap Fitness

 

Want to sculpt a better backside? This 25 minute treadmill workout will have your glutes working in overdrive.

 

During the more intense parts of the workout, bend your knees slightly and dig your heels into the treadmill to really squeeze your glutes.

 

Beginners should start at 4mph or adjust to a slower speed if needed. For advanced runners, shoot for 5mph or higher if you need more of a challenge.

 

Turn up your music and get to it!

 

 

How to Prepare for Your First 5K: Part 2

By: Jodi Sussner, Director of Personal Training

Many of you enjoyed Part 1 of “How to Prepare for Your First 5k.”  Now that you have a good head start, it’s time to address some common errors that new runners make.   

 

Getting new shoes for the race

Unless your shoes are showing signs of wear (which I outline below), do not buy new shoes before a race. On average, shoes should be replaced after 250-300 miles or when they show the following signs of wear: is the tread wearing down in the midsole?  How does your body feel? Do you have increased pain or soreness without having an increase in training volume or intensity?  When you stand in your shoes, check the mirror.  Do the midsoles “wrinkle” when you are standing in them?  That is a sign of wear and a breakdown in the cushion and support of the shoe.  They should be replaced.

 

Experimental Race Day Nutrition

Who doesn’t love all the freebies you get at the race expo?  Goo, gels, granola bars and yummy gummies are tempting for sure.  But, let me warn you, if you haven’t introduced the high sugar or high electrolyte mix to your stomach during training, don’t start now!  You could experience stomach cramping or extra trips to the bathroom during the race.

 

Inadequate Hydration

During a race, water stops are typically every 1-2 miles.  Plan to train with the same setup as race day by either carrying water (in a hip pack or hands free water system) or planning your route where you know there are drinking fountains.  Your body will learn to stay hydrated while training, plus you will learn to drink on the run.

 

Not Fueling Up Properly

For most, setting a 5k event goal is shared with losing weight and improving overall fitness.  With that focus in mind, proper nutrition is key.  Depending on the length of your training runs or race, you should always fuel up for energy and performance. Reference the chart below as guideline for when and how to fuel.

 

 

As you continue on in preparation for your first 5k race, simply stick with the program.  Use this list as your guide for more enjoyable running, improved pace, and plans to meet or exceed your goal!

Snap Workout: Biceps and Triceps

By: Snap Fitness

The Warm-up:

 

High knees – 60 seconds

Mountain climbers – 60 seconds

Jumping Jacks – 60 seconds

 

The Workout:


2-3 sets of 10-15 reps

Rest 30 seconds to 1 minute between each set

 

1. Dumbbell Bicep Curls

 

2. Tricep Extension

 

3. Cable Machine Curls

 

4. Tricep Dips

 

5. Preacher Curl

 

6. Tricep Kickbacks

 

The Cool-down:

 

End your workout routine with stretching exercises for 3-5 minutes

 

Snap Workout: Chest

By: Snap Fitness

The Warm-up:

 

Select your favorite cardio machine and get your body loosened and blood flow moving for 5 minutes. The warm-up should increase your heart rate, but it should not leave you feeling fatigued.

 

The Workout:

 

3 sets of 10-15 reps

 

1. Smith Machine Bench Press 

 

2. Dumbbell Incline Press 

 

3. Seated Chest Press

 

4. Machine Chest Fly

 

The Cool-down

 

End your workout routune with some ab work and stretching

 

1. Straight Arm Plank (1 min.)

2. Bicycle crunches (30)

3. Elbow Plank (1 min.)

4. Stretching exercises for 3-5 minutes

30 Minute Stationary Bike Workout

By: Jodi Sussner, Director of Personal Training

 

The stationary bike is an excellent cardiovascular workout – the key is to challenge yourself by varying both cadence and resistance.  Plus, this equipment is one of the best low-impact options for saving your hip and/or knee joints.

 

Warm up at a moderate pace of 80-90 revolutions per minute (RPM), with a light resistance. 

 

Follow the chart below to optimize intervals of both high cadence, moderate resistance (similar to pushing speed on a flat road while biking), followed by low cadence and higher resistance (similar to climbing a steep hill while biking). 

 

 

Posts 51 - 60 of 128