Workout

The Inside Scoop (Part II)

Welcome back to day-to-day life for those of you who’ve been traveling or “Up North” as they say here in Wisconsin! We hope you all had a great 4th of July, and we know many of you haven’t made as many workouts as is routine this week so you will definitely want to read on to see what you missed during this week’s educational series!

Every day our workouts are a little bit different here at Ellipse Fitness, and we wanted to be sure that all of our members have some understanding of what we are aiming for with our workout programming. Here is our day-by-day look for this week:

(Monday)
Metabolic Conditioning in the broadest sense is a work:rest ratio implemented to elicit a specific response from the body. Different work to rest ratios call upon different energy systems of the body and help us work towards different goals (i.e sports performance, reducing body fat, increasing endurance). The key to getting the most out of “Met Con” is to push as hard as you can through the work period – “GO, GO, GO!” This increases your EPOC (excess post oxygen consumption) after your workout so you can continue to burn fat hours after your session is over!

(Tuesday)
Energy Systems: Ready? It’s about to get a little nerdy up in here…
Tuesday boxing combines cardio and strength. By combining both formats we can recruit all three energy systems (phosphagen, glycolytic and aerobic), boost metabolism, help prevent injury, and break the monotony of standard training protocol while still achieving significant results. The phosphagen system provides energy for all-out type exercises you can only do for 10 seconds or less, the glycolytic system is our intermediary system so to speak – for exercises lasting 30 seconds up to a few minutes minutes, and the aerobic system is utilized for those movements you can sustain longer.

(Wednesday)
HYPERTROPHY!! So much of what we design our workouts around revolves around muscle hypertrophy. In the simplest terms, this means “building muscle”. Hypertrophy includes both the ability to store more glycogen (stored glucose that is mobilized during the above-mentioned glycolytic cycle) and increase of myofibril size (the actual size and strength of the muscle fiber). We want to build more muscle for many reasons, not the least of which are an elevated metabolism and a less injury-prone body!

(Thursday)
High Intensity Interval Training (HIIT) has been shown to offer greater benefits to your heart than moderate, steady-state workouts, and it is extremely effective for achieving fat loss, increasing endurance, decreasing blood glucose levels and promoting EPOC (Excess Post Oxygen Consumption). EPOC means your metabolism is elevated and you are burning calories/fat for hours following your workout. But there is a catch! During the peak times of the workout you have to push yourself to the limit to truly reap all the benefits of HIIT!

(Friday & Saturday)
Periodization may very well get its very own blog post dedicated to it in the future, because this here is a major piece of what separates a decent exercise routine from an exceptional one. We look at periodization on a day-to-day level, but also on a much broader scale with the understanding that many of our members are here for life! And while it is important to exercise throughout your life, if you just do the same movements the same way over and over and over and over and over…you get the idea…it will eventually lead to imbalance, chronic pain, boredom and most likely injury.

Periodization is a plan. Planned progressions to prevent plateaus. Planned management of fatigue to achieve continual muscular adaptations. Planned program design to avoid repetitive stress which can result in over-training and can set you back months or more.

Results at Ellipse Fitness come from our careful planning and management of your training program. To get the best results from your Ellipse program, arrive early to foam roll and warm up properly, understand the goal of the day’s workout, work to your full potential during the session, and then recover properly after you leave by eating well, getting enough sleep, and balancing stress. The program can’t work quite as well as it is designed if you don’t also do your part – and THAT is why we are stronger together, healthier together, and better together!

The Inside Scoop on Ellipse Workout Programming

A lot goes into our programming at Ellipse Fitness. This week we’ve brought you a sneak peek into the what some of the components are, and the how’s and why’s of what we do at Ellipse to get RESULTS from our members. Each paragraph corresponds to the respective workout of the day, in order throughout this week!

(Monday)
One important component we look at is Training Volume. # of sets X # of reps. More Volume = More Results/Muscle Growth. No matter the reps, the key here is to work up to – or close to – fatigue to continue to achieve results. However, ONLY doing high volume work can lead to burnout or injury which is why we do not perform high volume workouts exclusively.

(Tuesday)
Power is another factor we take into account when designing workouts. Remember our partner-resisted runs and broad jumps earlier this week? Power is a combination of strength and speed that reflects how quickly you can exert force to produce a desired movement. As we age, power diminishes even quicker than strength, so it’s important to make it a part of your fitness program. Power training increases reaction time (think catching yourself during a trip or fall). You can’t be powerful without speed, so if you are strong, work on your speed; if you are fast/reactive, work on the strength piece. It is important to train both aspects for overall health and quality of life.

(Wednesday)
How can you get better at a specific movement or activity? In short, work on the movement pattern! If you struggle stepping up on the boxes, to a specific height or with weight? Work on your split squat, increasing your range of motion first and then adding weight to the movement. If you can’t perform a solid chest press, a push-up will be a real challenge. Both movements require core stability in addition to chest, triceps, shoulders, and back strength, however a push-up forces the core stabilization and works on relative body-weight strength – making it a more difficult move. You may have heard us reference ways to practice push-ups without dropping down to the knees because this common regression takes most of the core work out of the movement, making it difficult to ever progress to a push-up from the full plank position. This principle is called Specificity.

(Thursday)
Much like power, Mobility declines drastically as we age if we don’t continue to work through a full range of motion. Mobility training also promotes healthy joints and helps to prevent injury! Flexibility is only one component of mobility. Mobility is flexibility under tension – think flexibility that you can actually put into practice in your day-to-day life. Passive stretching to improve flexibility can last as little as a few minutes sometimes, while mobility exercises actually change the way your body is able to move. Walking like a monkey is a lot more than just a fun move to practice

(Friday)
Rest Based Training (RBT) is another really effective way to achieve strength gains and fitness results. The motto: Push until you can’t; rest until you can again. This training format prevents overexertion, allowing even high intensity workouts to be executed safely. Studies have shown that when individuals are given the opportunity to control their own work to rest ratios, people exercise at a higher intensity than predicted by the researchers. The rest is shown to make exercise psychologically easier, often providing a more enjoyable workout in addition to being safe and effective.

(Saturday)
If you’re one of our members you’ve probably been waiting to hear us talk about this next one: Kickboxing! In addition to being a really great cathartic experience that allows you to melt stress right out of your body, kickboxing complements our strength training perfectly by addressing some other key factors related to health and well-being. It sharpens the mind by improving neuromuscular connections, coordination and proprioception, it has been shown to slow the effects of degenerative diseases such as Parkinson’s, Alzheimer’s and Dementia, and it increases you aerobic capacity, abdominal and upper body strength!

Tune in next week for more!

Fitness Tip: TRX Hip Dip and Oblique Twist

Planks are an awesome exercise for core, hip and shoulder strength and stability and a plank on the TRX will be even more challenging and effective for the core as it works to stabilize the body.

Begin by adjusting your TRX to mid calf length.

Then put your toes in the straps and roll sideways onto one forearm. Be sure to keep the elbow directly under the shoulder to protect the shoulder and the top foot should be in the forward position.

Begin the hip dip by dropping the hip to the floor and back up. Then thread the top arm under the body to twist the body and work the obliques. Alternate between the hip dip and the oblique twist for maximum core stability and strength.

Be sure to repeat an equal number of reps on the opposite side to keep the body balanced in both strength and stability.

 

Fitness Tip of the Week: TRX Lower Body Mountain Climber

The TRX was designed by a US Marine with parachute straps and continues to be an effective yet simple apparatus for functional strength.  The Lower Body Mountain Climber on the TRX is not only core strengthening, but also an explosive cardio move.

  1. Adjust TRX so straps are mid-calf height.
  2. Place feet in the straps.
  3. Begin in a plank position with elbows directly under the shoulder and back straight.
  4. Alternate pulling one knee in towards the chest, and releasing to starting position.

 

Fitness Tip of the Week: V Sit with Bicycle Legs

The v-sit w/ bicycle legs is a fabulous combination move strengthening both the abs and the quadriceps simultaneously.

Begin sitting up with good posture with your hands at your sides and just behind your hips.
Then lean back leading with the shoulders until your ab contraction becomes challenging.
Now bring your legs up and around as if you were riding a bike. Make sure you’re going in a complete circle and not just back and forth. Now try bicycling backwards. Then alternate your bicycle with one rotation forwards, and one rotation backwards.

The v-sit strengthens the abs, the bicycle legs strengthen the quadriceps, together you have a great combination strengthening and fat burning move.

Stability Ball: Planks

One of the most versatile ways to strengthen the entire core is the Stability Ball Plank.

The incline forearm plank is done with feet on the floor, forearms on the ball, and belly off the ball.  This alone is a great ab workout, but if you want to take it up a notch, add a shift forward and back, side to side or in a circular pattern.  If you’d like to take it down a notch but still get a great core workout, drop to your knees while keeping your forearms on the ball and belly off the ball.

Another version of the plank is the decline plank with the legs on the stability ball, and hands on the floor. This move can be intensified by having only your feet or toes on the ball, and can be modified by having the ball make contact with your thighs or hips instead of toes.

Planks are one of the most effective core moves and planks on the Stability Ball are the best way to strength your core at the intensity level that is best for you!

 

 

No’s vs. Knows

I read a blog recently with this title.  It was business based, but I couldn’t help but think of my successful members and how, when they learned the difference between these words, their world’s opened up!

There are a number of reasons people lose weight or fat and successfully keep it off.  It boils down to what you KNOW and what you say NO to.

Everybody KNOWS that when it comes to weight loss, nutrition is important. Most KNOW that if you want to succeed in changing your body shape, muscle is important.  Saying NO to sugar and empty calories is important to both, too!

But then here is the reality when we walk into the gym. Often we try to outwork a bad diet or a bad weekend of eating by doubling up on workouts or depriving ourselves of carbs, thinking that we can “fix” things in a quick hurry.  We KNOW we should’ve said NO a few more times, but we didn’t, so now we punish ourselves.

I’m encouraging everyone to apply KNOW and NO this week.  KNOW that if you’re eating healthy it’s good for your BODY.  Not just fat loss or weight loss or competition or vanity, but it’s good for your health!  KNOW that it’s ok to eat fruit and protein and vegetables and healthy fat, because those things are GOOD for us.  KNOW that it’s ok to say NO to processed carbs, because those aren’t good for us.  Trust that working out hard for 45 min to an hour a day 4-5 times a week is GOOD for us.  Saying NO to distractions or “crabs” in our life that get in the way of our goals is ok, too!  Focus on the end result, let the process be your success!

Fitness Tip of the Week – Dumbbell: Plank w/Renegade Row

The plank with Renegade row is an awesome and one of our most challenging core stability moves, combing a lat row with a plank.

Begin in a plank position with your dumbbells under your shoulders and your feet wide for balance.  Alternate your rowing arm by leading with the elbow and contracting the shoulder blade; or modify this move by rowing only one arm, or rowing on your knees or in a table position with the opposite leg extended.

Remember, full body strength cannot be obtained without first developing a strong core and the Plank with Renegade Row is one of the most effective moves for getting the job done!

Resistance Tube Lat Pull Back

Did you know that a Lat Pull Back with a resistance tube strengthens the Latissimus Dorsi which is Latin for “broad back”?  The Lats are the biggest and broadest muscles of the back.  We use our Lats to open the refrigerator (probably more often than we should!), to open car doors and to climb.  A strong lat will give you that ”V” tapered look of back strength.

To do a Lat Pull Back, put your resistance tube over a bar and hold the handles with a closed grip (thumbs wrapped under handles).  Kneel down on one knee and hinge forward slightly at your hips keeping your head and neck in line with your spine.    Pull your elbows out and back in an arc motion (which is the same direction as the lat muscle fibers), squeezing the shoulder blades together as you contract the Lats.

As an added bonus, stronger Lats will increase your metabolism as bigger muscles burn more calories to sustain themselves, yeah!

Ellipse Fitness Appleton West Announces New Training Center

FOR IMMEDIATE RELEASE

August 27, 2013

Ellipse Fitness Appleton West Announces New Training Center

Appleton, WI. – Ellipse Fitness Appleton West is expanding and will open a new training center in September 2013.  The new training center will be adjacent to the current large group exercise studio at 1200 N. Mayflower Drive, Appleton, WI.

According to Ellipse Fitness President Lisa Welko:

“Eleven years ago we changed the way fitness is done by doing all classes all the time.  We are now changing the way fitness is done again by offering personal training at an affordable rate.  I’m excited to offer another way for people to make fitness a part of their healthy lifestyle.”

Scheduled training center hours are 5:00am – 7:00pm.  Personal training services include customized programs, guidance and access to large group fitness classes.

 

About Ellipse Fitness

Founded in 2002, Ellipse Fitness is a classes only fitness and nutrition franchise specializing in providing regularly scheduled group exercise classes and nutrition programs for our members. Our proprietary workout programs emphasize functional movement, cardiovascular training, building core strength and increasing lean muscle mass.  For information on programs and locations please visit ellipsefitness.com.  For information about owning an Ellipse Fitness franchise please visit ellipsefitnessfranchise.com.

###For More Information, Contact:

Todd Weiss

Ellipse Fitness

Phone: 866-934-7167

Email: info@ellipsefitness.com