In case you guys are interested, I’ll be teaching this class starting in two weeks. Come on out for some good training and cool tunes.
CLASS IS FREE…FREE…FREE…
Wednesday Evenings @ 7:00PM Nov. 2 - December 21
Sport Basement - Walnut Creek (1881 Ygnacio Valley Rd., Walnut Creek, CA)
What to bring - Bike, Stationary Trainer, water bottle, sweat towel and a smile.
Calling all time-crunched, overworked and double-ended candle burners!!! Let’s spend eight weeks together exploring the benefits of high intensity interval training while maintaining or even improving our body composition in the process. The Holidays season is upon us and before you know it your weekends will be filled with parties and temptations that typically lead to new year’s resolutions to drop the “Holiday weight”.
I have teamed up with the good folks over at Sports Basement in Walnut Creek to provide an eight week series of stationary cycling classes designed around the concept of High Intensity Interval Training (HIT). Together we will develop our maximal aerobic capacity (vo2 max) and learn the training benefits of incomplete recovery.
We will follow a modified version of the exercise protocol developed by Japanese Olympic speed skating coach Dr. Izumi Tabata called…wait for it…Tabata Intervals. Using a specific work to rest ratio of ~20 second hard work/10 seconds total recovery ~ your body will kick into high gear and keep going well after the workout is over. This effort will evoke at state called EPOC. EPOC stands for Excess Post-exercise Oxygen Consumption.
Here’s the catch… It ain’t no walk in the park. For HIT to work, you need to work. Mind you, I’m not going to throw you under a bus on day one, but I am going to ask you to push yourself a little more each week. At the beginning we will start with moderate intervals and each week we will add a longer work set to the program so it is progressive and your body can adapt to the increased load.
Studies have shown that while beginning athletes show a tremendous amount of improvement doing just about any form of exercise, be it sub-maximal or high intensity, well trained athletes will begin to see less improvement in their performance if they do not do some kind of high intensity efforts throughout their training cycle. So in essence, this class is for EVERYONE !!! So if you want to work on body composition, come on down. If you want to learn how to work out less and gain more “bang for your training buck”, then come on down. If you want to spin to some cool tunes instead of staring at the wall in the garage, come on down. Join the fun!
Here are a few abstracts from research supporting the benefit of HIT in your overall training plan and body composition.
Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max (Dr. Tabata’s original study on HIT in trained athletes)
Well trained athletes need HIT to improve
Effect of exercise intensity, duration and mode on EPOC
Post exercise oxygen consumption and substrate use after resistance exercise in women.
Effect of exercise intensity and duration on post exercise energy expenditure
Please Join me in this fun and supportive environment. If I can answer any questions about the training series or how to best manage your health during the holidays, please let me know!
Regards,
Dave Stark - Dreamcatcher Fitness
Dreamcatcher@astound.net
USAT Level 2 Coach
USAC Level 2 Coach
Schwinn Certified Indoor Cycling instructor