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Interval Training... Your key for a more fulfilling workout!

8/17/2016

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Are you ready to get more out of your workouts without spending more time in the gym? Two words: Interval Training. 
Interval training is simply adding intense activity into your workouts with intervals of lighter activity. If you are thinking that we do this during our classes at the Body Loft, you are correct. What is amazing about adding interval training to your workouts and runs is you burn more calories, improve your aerobic capacity (building your stamina for longer and more intense workouts), keep your workouts interesting, and you don't need to buy special equipment. You want to build up your intensity in your workouts slowly to prevent injury, and in no time you will be increasing your strength, speed, and motivation. Follow this interval plan while running or walking and let us know what you think when you come to the Loft for your next class. You will start noticing more strength on the TRX and in your workouts outside the gym, getting your closer to your health and fitness goals!

Cardio Interval
-Warm up for about 15 minutes walking, running, or biking at your normal to slow pace.
-Rev it up for 2-3 minutes at 90%-95% of your maximum heart rate. This should feel like 8.5/9 out of 10 in effort.
-Take 2-3 minutes of active recovery, still moving but at a slower pace.
-Repeat the 3 on/3 off patter four more times.
-Finish with a 10 minute cool down.

Congrats you have just done an interval routine! Don't forget to recognize your achievement and push yourself the next time you try this routine. See you at the Loft!
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Target your Abs

8/2/2016

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Your abs are constantly being used in most movements you do throughout your day. Bend over, engage your abs. Squats, engage your abs. This week at the Body Loft we want to help you focus on targeting your abs, so they are strong and ready to tackle any move life throws your way! Your core is the center of your body, so it is important to keep it strong for good balance throughout your body. Try these at home between your visits to the Body Loft.
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Stage 1: V Sit

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Stage 1: Plank

Start by laying on the ground on your back. Sit up so your back is straight and leaned at about a 45 degree angle. Lift your straight legs, bending your knees slightly to relieve pressure on your core. To modify, bend your knees and touch or hover your toes over the ground.
3 sets of 10 seconds or try 2 sets of 30 seconds if you are feeling strong!
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Start on your hands and knees. With your hands directly under your shoulders, straighten your legs and rest your weight evenly between the balls of your feet. Push your heels backward for additional stability. Get your weight ready to move onto Stage 2 and 3 like Emily is showing below!
1 set 30 seconds or try for as long as you can hold!
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Stage 2: V Sit w/ Kettle bell hold

Stage 2: Plank with Row

Begin like you would with a V Sit but hold a kettle bell or any weight if front of your chest. Feel the burn!
3 sets of 10 seconds or push yourself to achieve 2 sets of 30 seconds!
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Stage 3: V Sit Kettle Bell Hold w/ Russian Twist

Once you have mastered the V Sit kettle bell hold, try adding in a Russian twist. Holding your V sit, rotate your core side to side touching your hands or a weight on each side. Bend your knees and lightly place your feet on the ground to relieve some pressure from your abs and work yourself up to the full V sit!
2 sets of 10 taps or 2 sets of 30 seconds!
Follow the steps above to a plank position. Placing your weight into your left hand, draw your right elbow upwards toward the sky into a row position. Try using a weight or build your strength with your own body weight. After your reps, repeat the process on the other side.
2 sets of 10 reps on each side.
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Stage 3: Plank w/ Swing

Once your feel good with your plank row, try swinging your hand or weight under you stabilizing on your grounded hand. This challenges your abs, body, and mind!
2 sets of 10 swings per side.
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