The Treadmill Doesn't Have To Be Your Dreadmill

  With the recent ice storm last weekend, slippery roads and our dark cold New England mornings, I am reminded that the treadmill is really my friend. It’s easy to think of it as the “dreadmill”. Am I a hamster in a wheel? It doesn’t have to be a boring and mind numbing exercise. In fact, I have actually found that for some runs and for some of the athletes I coach a treadmill is preferred for certain workouts.

Most of us don’t have access to an indoor track and getting on a track during a January ice storm, well, you might as well pick up speed skating or luge. If you don’t own a treadmill it’s pretty easy to find a club with flexible hours that will accommodate your busy schedule. Even in warmer weather getting track time around the high school track teams workouts, or the college team can also be a challenge.

I find the treadmill especially good for some speed workouts. The treadmill keeps you honest. You control the pace, so if you are trying to do 800’s at a 7:00 pace you can control that pace. Whereas, if you were running outside it would be easy to let yourself slow down as you get fatigued. The treadmill is also an excellent trainer for doing negative splits. You can hop on a treadmill and know exactly what your workout needs to be and finish with a sense of accomplishment. You might even find that the treadmill makes you faster.

I don’t recommend that you do all your runs or interval training on a treadmill. When the weather gets warmer, test yourself on the track. Are you holding the same pace as you were when you were running on the treadmill?  

As with any run, always consider good form. Where are your arms? Not crossing the body, but at 90%. Are you relaxed? Not holding tension in your arms or shoulders? Are you landing over the center of gravity? How is your cadence?

So put on some good tunes, lace up your kicks and embrace the treadmill!  Remember to focus on the process and not always the outcome. Time to do the work and good things will come.

Robin Asbury

Go3coaching@gmail.com
www.Go3coaching.com
603-848-5197

Zumba - hot pink hightops and having a blast!

by Heather Szczepiorkowski

What’s up with those hot pink hightops!  When I saw Evelyn stroll in with her pink sneakers, I knew we were in for fun.  As I have been interning here, I have noticed this class - this class that was dancing, sweating, kicking, belly dancing and yet smiling!!  I thought – I've got to try this out!

Was Zumba made for Evelyn or was Evelyn made for Zumba?  Hard to say- but here's what I  know – Zumba at the Upper Valley Aquatic Center is a blast!!  

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Evelyn flows with the music effortlessly.  Don’t get me wrong though, this is definitely a work out.  Somehow to the rhythm of the music, we get in lots of squats, kicks and arm work.  Not to mention it

being a total cardio workout!!  Want a great workout and keep coming back for more

- try Zumba!!

  

Spinning - an Intern's view - awesome and need to bring two water bottles!

by Heather Szczepiorkowski

I'm back and still having fun!  As an intern for UVAC, one of the great things is that I can exercise right at my work-site! Today I took my first class.  Spinning.  I have been wanted to attend this class for a while.

First of all the setting is beautiful.  I think it is one of the most scenic exercise rooms I have ever been in. There were floor to ceiling windows - on one side a view of the outdoors with the bright fall foliage.  Perfect for when you need to bike indoors.  On the other side of the room, windows with a fantastic view of the splash park.  Here is a view from the room of the pool.

Corrie - the instructor introduced herself and helped me to adjust my bike properly explaining that the seat and the handle bars should be roughly the same height - something I had never known.

She was great in coaching us throughout the class - talking us up and down hills, flowing through the flats!!  It was not hard to imagine as the beautiful scenery was right in front of us.

Also just when I needed it, a fresh breeze came to the room as the fans were cranked!  All in all a great first class! My goal is to be in great biking shape when the spring arrives.

My only wish was that I had two water bottles instead of one!

The Go-To Core Finishers

By Katherine MacPherson BS, ACSM HFS & UVAC Personal Trainer

Happy New Year! 2014 is going to be an excellent year to get fit and stay fit.   I’ve created a wonderful “go-to core finisher!” just for you!

Here are THREE core exercises....

Exercise 1: Plank

PLANK

 How to plank:

• While lying on your stomach, your elbows will be placed under your shoulders.  
• Lift your body up and maintain a neutral spine by contracting  your core and glutes.
• Keep your body strong and keep breathing! 

Sets & Reps:
3 sets of :30 seconds...too easy? Try 3 sets of 1:00 seconds

Exercise 2: Dead Bugs

Starting Position

Movement Position

How To Dead Bug: 

• Lying on your back, bring both legs and arms up straight
• Moving the left leg and left arm out in the opposite direction outward, then return to starting position.
• Once returned,  move the right leg and right arm out in the opposite direction outward, then return to starting position. Now alternate from left sides and to the right side.
• Tips: Keep your core tight, and back pressed against the floor.

Sets & Reps:
3 sets of 20 total (ten each side)

Exercise 3:  Ball Roll Outs

Starting Position

Movement Position

How to do Ball Roll Outs

• Using a small physio ball, begin in starting position by kneeling and staying upright.  You want your body to be straight with glutes and core tight.
• In a smooth movement, roll out. Then return.
• Tips: You want to feel this in your core, not back.  If you are feeling it in your back, squeeze your core upright, and focus on not letting your back curve. Don't "land on the ball."  Your body and body weight should be off the ball and only your elbows are touching.    

Sets & Reps
3 sets of 8

Want more tips or exercises? We are here to help!  Email or stop by and meet our Personal Training staff here at the Upper Valley Aquatic Center.