Here is the workout that I promised I would send many of you. This is the Boot Camp workout that I taught on Sat, April 28 at 730 am in Tysons Corner. Equipment Needed: Kettlebell (wgt of your choice), 2-Dumbbells (or cans), timer, mat, Ipod in your ears (recommended but not necessary) First Round 60 [...]
What’s the Best Test to Predict Who Will Win a Race? Before a 24-mile cycling time trial, scientists measured the maximum amount of oxygen that riders could take in (VO2max) and the peak power Output (PPO) adjusted for body weight. The Peak Power Output adjusted for weight is the maximum force that a bicycle rider [...]
As a Spinning instructor, I try to teach classes with different goals for variety and to continually shock our muscles so they never become complacent. In this article, I have taken information from the Spinning website on Energy Zones to include heart rate as well as cadence. The classes that I teach right now encompass [...]
Click on this link to view classes and group locations for N2SHAPE, Spring 2012. http://bit.ly/ycsbxA To reserve a seat or more information, contact ellen@n2shape.com or call (703)9064413.
Should Cyclists Use Strength Training Machines? A new study from Denmark shows that adding the use of special strength training machines to bicycle racers’ cycling training can help them ride faster in races (Scandinavian Journal of Medicine & Science in Sports, December, 2011; 21(6):e298-307). Previous studies have shown conflicting results on whether strength training helps [...]
In 2009, at age 49, Jack was obese (5’10”, 260 pounds, size 44 waist), had high blood pressure, and was experiencing chronic, severe knee pain. His physician was concerned about heart disease and was considering scheduling a stress test to evaluate Jack’s cardiopulmonary health status. Knee replacement surgery was a real possibility. Jack says: “I [...]
Barefoot running shoes – how effective are they? written by Ellen Yates I have been wondering for some time about these shoes. I don’t find them attractive. Hence, don’t want to wear them as I still have some vanity left at almost 50 years old. Upon doing some research, here is what I found based [...]
N2SHAPE Riverhouse Yoga was recently road tested by FAA contractor and avid runner, Jill Medhus. Jill has kindly let us copy her feedback on Beth’s Yoga class from her personal training blog! She is currently training for the Marine Corps Marathon run on October 30, 2011, dedicated to the Periclean Scholars Alumni Association. “Recently, I [...]
Do you want to get into shape fast? Do you want an effective workout you can do in a short amount of time? Do you want to feel exhilarated when you finish your workout? If you answered yes to these three questions, then interval training is the workout for you. Interval training is cardiovascular exercise that [...]
Some of you have had the pleasure and/or challenge of Trekking with me. Everyone loves it and feels that they may be able to do it on their own. However, it just is not possible to push yourself to the point where you are uncomfortable. That is why you need the help and motivation of [...]