Cardio Training Fundamentals

BattleRope1For the health of the pulmonary (breath) and circulatory (blood flow) systems, and to significantly reduce major disease risk like heart disease, stroke and diabetes, among many others, and for increasing stamina and general physical vitality. Here are the most important qualities to include in your cardio program (2-6x/week, 15-60 minutes total per workout unless you are a competitive endurance athlete):

1. Minimal impact to reduce spine and joint stress
2. Fluid, full range movements to optimally load the heart and lung output rather than overwork the muscles
3. Full-body recruitment to disperse joint load and maintain balanced muscle endurance development and joint mobility
4. If you have established a health/fitness base to accommodate it, short, high-intensity cardio bouts of a few to several minutes are better than long, lower intensity bouts.

Of course exercises that include mostly upper body or mostly lower body movement, some impact and joint stress can be very effective at raising your heart rate and aerobic capacity (racket sports, running, basketball), there is a cost to the wear and tear on the joints and they are not as efficient as multi-plane, low-impact full body movements of a similar intensity. A typical cardio circuit I run with a client is two minutes on the elliptical trainer, one minute slamming and catching a medicine ball off the bounce, and another two minutes power walking with a harness while I hold him/her back via a heavy resistance band. That’s five minutes, which I might do four times in an hour. Even if you’re in great shape, that’s plenty.

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Sweat For Jake! Sun, Sep 18, 9am-Noon

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Inferno begins July 5!

inferno

What: A safer, more effective way to train with ferocious intensity. Six weeks, twelve classes, a lifetime of knowledge about how to get into great shape without injuring yourself.

When: Tue/Thu, 6:30 – 7:15am, July 5 – August 11

Where: Tri Valley Trainer, Pleasanton

Who: Dan Taylor, ACE, NASM-CPT, former faculty ACE & NASM, former Club Sport Pleasanton Boxing Instructor

How Much?: $300 for the series

A Taste?: Watch this.

More Info or to Register: Dan@TriValleyTrainer.com

 

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RoseAnn Nails Lean Online

 

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I have to say since starting Lean Online in January I feel great. Not just because of weight loss (20 lbs) but how to eat right and not diet. If I slip one day (or two) I don’t feel guilty.”

– RoseAnn P., Pleasanton, CA

Next Lean Online series starts May 30.

 

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My favorite veggies and prep methods

Rawroasted b sprouts: Carrots, broccoli, cauliflower (all dipped in hummus), cherry tomatoes, celery (dipped in almond butter), cucumbers & jicama.

Roasted: B-sprouts (w/bacon and granny smith apples), butternut squash, asparagus and the first three above.

Stir Fried: Anything but onions and peppers 🙂

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Bring a Friend, Get a Bag!

grocery bagWant to win some free groceries at New Leaf Markets Pleasanton?

During the month of March, bring in a friend to check out Club TVT, Tri Valley Trainer’s Small Group Training program. First week is always free, with no obligation to join. But if they do sign up for a one or three-month membership, you get a $25 gift certificate for New Leaf (I know, it’s a small bag but if you fill it up with some yummy produce, the gift certificate goes a lot further!)

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New Specialty Series at Tri Valley Trainer

Straighter, Stretched & Slimmer

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