Next Level Athletics

Choosing the right amount of weight

NLA — Sun, 26 Jun 2011 08:14:35 +0000

When beginning a weight training regimen, many people are unsure how to decide the amount of weight they should be using for maximum gain. While having a professional trainer evaluate your current conditioning and goals is crucial to avoid injury, here is a simple technique to get a general idea.

Choosing the right weight for your specific workout goals is essential.The 10 Rep Rule: Find a weight that you can lift for 10 repetitions, while maintaining good form, before you are unable to continue. If you are unable to lift the weight ten times or you lose good form, then the weight is too heavy. If you can lift it more than ten times without getting tired, then it is too light to give you good results.

Remember that the amount of weight you use and the number of reps you perform depends on your individual training goals. More reps with a lighter weight increases muscle tone and endurance. Training to build muscle mass requires a heavier weight with fewer repetitions but carries with it a higher risk of injury.

Keep in mind that this is a just a general guideline and your individual body, physical condition, and goals may require a different technique for determining the proper weight. Confer with your personal trainer to put together a workout plan that is ideal for you.

A little dehydration can make a big difference

NLA — Mon, 06 Jun 2011 06:22:51 +0000

Water is the single most important part of your body’s energy system. Without it, your muscles wont be able to get the nutrients and sugars they need to perform at their best.

If you want to be able to perform at your highest potential, it is critical that you stay hydrated. Even sweating away a fraction of your body’s water supply can have a significant impact on performance and adversely affect your cardiovascular system.

Dehydration will also impact hand-eye coordination and mental sharpness, giving you a competitive disadvantage and reducing the amount of gains you can make. In order to stay properly hydrated, you should be drinking 5 to 10 ounces of fluid every 15 to 20 minutes during vigorous activity. Before your workout you need to be drink at least 16 ounces one to two hours ahead of time, and another 16 ounces following your workout.

That may seem like a lot of water, but your body is capable of losing 2-3 quarts of water per hour through perspiration during physical activity. Stay hydrated and you will see better results, faster recovery, and stronger competitiveness.

Twist it up!

NLA — Sat, 28 May 2011 08:07:03 +0000

The Russian Twist is a great exercise to target the your abdominal obliques and shoulder muscles. You can push the exercise up a notch by performing it while kneeling on an inflatable exercise ball. This extra “twist” allows you to engage and strengthen your body’s core muscle groups as well as improve balance and coordination.

The exercise can be dangerous of you fall off the ball however, so be certain that you can comfortably maintain your balance on the ball alone or have someone who can spot you.

Begin by kneeling on the exercise ball with a medicine ball in your hands. If you do not have a medicine ball you can use a 5 or 10 pound dumbbell.

Extend your arms fully in front of you, keeping your back upright. With your lower body body still, rotate from left to right and back again on each side.

Focus on maintaining a smooth, steady motion while keeping your head and eyes in line with the medicine ball. Perform 10 to 15 complete repetitions.

Free Weights versus Machines

NLA — Mon, 16 May 2011 07:51:58 +0000

Many people are confused about the practical differences between working with free weights or using the machines at the gym. Both can give you a great workout and each has definite pluses and minuses. Like anything, the answer depends on what your ultimate training goals are.

To summarize the main difference, a machine often restricts your to a set movement that will isolate a specific muscle or muscle group. Free weights (and cable machines that allow more motion) require your body to use other muscles to support the movement and maintain good form. In terms of results, isolating allows you to work on bulking up and building structural physique. Involving a full muscle group and complimentary muscles results in an increase in function and performance.

When designing a workout plan choose a weight format that aligns with your end goals, but switch things up a little bit from time to time to round things out. Switching from one to another can also help you break out of a plateau when you find that your results are flattening out.

Group Fitness Classes Are Now In Session!

NLA — Tue, 03 May 2011 06:42:58 +0000

Group classes not only help you get in shape and stay fit, but they are a fun way for you to work out with your friends and motivate yourself to do better! Our classes are designed to be accessible to people of all fitness levels and our trainers are skilled at helping you to improve your performance individually and as a group. We are starting out with three core classes and will be adding more as time goes on. Feel free to just drop in to join a class or give us a call at 801-230-3166 to register ahead of time!

Pilates:

Tuesdays 6 PM (starting the 17th!)
Thursdays 6 AM (starting the 19th)
Saturdays 8 AM (starting the 21st)

Fit after 50 – With Megan:

Tuesdays at 10 AM (Started TODAY!)
Fridays at 3 AM (Starting May 6th!)

Spinning:

To be announced. Watch for an upcoming schedule.

Our professionally trained and certified personal trainers are also available every day for one-on-one and small group training sessions as well. We look forward to seeing you soon!

- Carol and Joe Henderson and the NLPT team.
“Be the change you wish to see in the world”

Group Fitness Classes Are Now In Session!

Open House Winners!

NLA — Mon, 02 May 2011 07:36:23 +0000

A big congratulations to the winners of our door-prize drawings at the Open House this weekend!

Terri Jackson – Sole Indoor Fitness Cycle
Meisha Blackwell – Extreme Personal Training Package
Ruth Hadlock – Group Training Package
Jeri Simms-Masters – Nutrition Consultation
Laurie Jess – Massage Package
Carol Margau – Cuisinart Smoothie Blender
Eve Davies – Spin Dogs Cycling Jersey
Nancy Baird – Stability Ball

Thanks so much to everyone who came out this weekend to make our official Grand Opening such a great success! We really look forward to this new stage and to helping all of you achieve your goals and personal bests!

Training Safely

NLA — Wed, 20 Apr 2011 08:03:29 +0000

A high-intensity “Cross-fit” style of workout program can produce impressive results in a relatively short period of time. However, these same high intensity workouts can also increase your risk of injury as well. Paying attention to what you eat and drink, avoiding certain stimulant drugs, and knowing when you may be taking your workout too far can help you avoid some very unpleasant complications.

• Stay hydrated. An ample supply of liquid helps clean lactic acid build up from your muscles during intense workouts.

• Be especially cautious when working out after using alcohol or amphetamine based medications. These fluid-sapping diuretics can leave you dehydrated.

• Avoid ephedra-based supplements. The stimulant effect masks fatigue and strain, making you more likely to overdo your workout. Just like amphetamines, ephedra also acts as a diuretic,

• Taking antioxidants, which can be found in tea, vitamins and some dietary supplements, helps your body recover after a workout and reduces ongoing cell breakdown.

• Keep your workout levels consistent, avoiding aggressive adjustments. If you normally do 20 reps at a certain weight, don’t try to do 30.

• Don’t feel pressure to complete your workout in a specified time frame. Even if everyone else is completing the circuit in 18 minutes, go ahead and take 20 or 25 minutes until you are really in shape and ready to push your limits.

• Use extreme caution with exercises that require muscles to contract for long periods of time without a full release. Keeping your entire muscle group tight through the entire range of motion increases your chance of injury.

• Take advantage of a properly educated Personal Trainer. Having somebody who is knows your fitness goals and can provide objective input on your level of personal fitness has been proven to both increase the effectiveness of your workouts and reduce the potential for injury.

Open House – April 30th

NLA — Fri, 15 Apr 2011 07:42:40 +0000

OPEN HOUSE
Come celebrate the opening of our new gym with us!
April 30th, 7am-12:00pm
2163 East 3300 South

Schedule of events

7am- Spin- Schedule in Advance
8am- Workout with Joe
9am- Streamline Pilates with Amanda
10am- CORE with Andrea
10am- Boxing with Aaron
10:30- Buns-n-Thighs with Andrea
11:00- Functional Circuit with Megan
11:30- Stretch with the Trainers

Body Fat Testing with Justine and Ashley

Vendors

NGAA
Sole Fitness
Streamline Pilates
Spin Digs Cycling Gear
Girls on the Run
Massage

Drawing – Enter to win!

* SOLE Treadmill
* Personal Training Extreme Package
* Group Training Package

Drawing held promptly at 12:00 noon… must be present to win!

To Schedule in Advance for Spin…Call 801.230.3166