24 Hour Fitness

Planning Your Winter Triathlon Training

Posted on

It may seem crazy but the first thing you should consider when planning your winter training is have a break from training! Giving yourself 2 to 3 weeks off structured sessions will allow your mind and body to wind down and recover, this does not mean you need to be completely sedentary but do things for fun rather than because you have to. Go out mountain biking, meet up with friends for a round of golf or go and play badminton with the guys from work but most importantly clear your head and enjoy the down time.

Your recovery time presents the perfect opportunity to reflect on your season and evaluate how it went. Did you realize everything you set out to do? Did you meet you goals? Do you feel well performed and got the results you wanted? Ask yourself these questions and be completely honest with yourself, once you are armed with this information it's time to start thinking about your ambitions for the 2012 season and planning your winter training accordingly.

Winter training should focus on laying the foundations for next season and the key to this is consistency. Many people make the mistake of over training during winter which can potentially lead to illness or injury which will interrupt the good work you are doing. Make sure your plans include a realistic amount of training and stick to it – this will lay a solid base for next season.

Key Tips for Winter Training

Lower intensity training – During this period most of your training should be done at an intensity you find comfortable with your heart rate in the aerobic zone. You can either use a heart rate monitor to measure this or the Rate of Perceived Exertion which is based on your perceived effort.

Work on your weaknesses – The early part of winter training is also an ideal time to work on your weaknesses. Your training should be low intensity so it's wise to spend the time on drills and technique, especially in the pool, to rectify any problems. You may also find a 1-2-1 swim analysis session beneficial.

Strength & Training – Make sure you get advice around your strength training from an expert but focus on periods, with the first period about getting the technique right (6-8 week), then adding some weight and increasing the intensity and finally a power phase . This will help for all 3 of your sports.

Invest in a Bike Fit – If you found that your bike split was disappointing, it's definitely worth investing in a proper bike fit from a reputable bike retailer. A small change can make a huge difference.

Go Mountain Biking – During the winter, spend time on doing some mountain biking. This will not only improve you riding but also help with gear selection and keep you off the roads in winter. Remember never go out on your bike in icy conditions – it just is not worth it.

Do Read More

24 Hour Fitness

Aeróbicos 2018-Allegro Aerobic

Posted on

Un obsequio para mis suscriptores!!!
1. Every Morning – Trancemission
2. Uuh Uuh Baby – Fireworks feat Burkin Bila
3. Slave To The Music – Twenty 4 Seven
4. I Love You Baby – Geo Da Silva
5. Saxo Beat – Alexandra Stan
6. Blame – Calvin Harris
7. Sígueme Y Te Sigo – Daddy Yankee
8. Lean On- Major Lazer
9. Outside – Calvin Harris
10. Timber – Pitbull
11. Classical Gas – Nick Skitz
12. Waiting For Love – Avicii
13. Reggaetón Latino – Don Omar
14. We Like To Party – Vengaboys
15. El Perdón – Nicky Jam
16. So Hight – Fly Project
Si quieres mas música como esta la puedes pedir a:
whatsapp: +573164494911
Email: [email protected]
Buenos precios, música personalizada y exclusiva.
Aeróbicos, Cardio Box, Step, Indoor Cycling, Tabatas, Crossfit, Pilates y mas…..

sourceRead More

24 Hour Fitness

Aloft Charleston Airport & Convention Center—Fitness Center

Posted on

Fitness Center
Fitness Facility

Aloft Charleston Airport & Convention Center
4875 Tanger Outlet Boulevard
North Charleston, South Carolina (SC), 29418
United States


[email protected]

(843) 566-7300

Posted by Aloft Hotels and Resorts on 2011-04-04 10:20:57

Tagged: , Hotel , Starwood , SPG , Starwood Hotels , Starwood Resorts , Aloft Hotels , Aloft Charleston Airport & Convention Center , meeting resort , Fitness Center , Fitness Facility , North Charleston , South Carolina (SC) , United States , 29418 … Read More

24 Hour Fitness

Part 3 – The Road to Fitness Success – Choose Your Fitness Products Wisely!

Posted on

Now that you have created a burning desire to be fit, healthy and attractive, and have begon secretly conspiring to satisfy your desires, the obvious question becomes …


There are so many different types of fitness products to choose from … all claiming to be your perfect fitness, health and physique solution.

* So many recommendations …
* So many famous personalities …
* So many advertisements …

But which fitness product will work best for you?

Here are some characteristics to look for when choosing a fitness product.

The more of these characteristics the fitness product has … the better the chance you will succeed in achieving your fitness, health and physique goals.

Your Physical Fitness Program Must Be … Effective

While this characteristic seems like a no-brainer … you would be surprised at just how many people are actively using a fitness product that will never give them the results they seek.

Many people say they want improve their level of fitness … and get a bodybuilding product.

Big muscles are not necessarily indicative of a high level of fitness.

Many people say they want to lose fat … and get an aerobic endurance product.

Aerobic training is only a part of the fat loss equation, and will not produce the lean, muscular, athletic body most people want … regardless of all the hard work. The point is, make sure the fitness product you choose is designed to get the results you want … or you are doomed to failure before you begin. If you want to increase fitness, improve health and develop an attractive physique … look for fitness products designed to produce these results.

Your Physical Fitness Program Must Be … Interesting

Let's face it, if you are not interested in the fitness product you choose … you will not use it long enough to see results.

I do not care if the fitness product was proven to work by thousands of scientific studies … it will have no positive effect on your fitness, health or physique if you do not do it.

And you will not do it … if it does not hold your attention and peak your interest.

No matter how many times you say …

"This time I'm not giving up until I get the results I want."

… you will ever give up if the fitness product is not interesting to you.

Do not force yourself to struggle with a fitness product you hate … look for interesting fitness products that fit into your lifestyle and match your personality.

You should look forward to physical training … not dread it!

Your Physical Fitness Program Must Be … Modifiable

There is not one fitness product in existence that can be all things to all people … regardless of what all the slick-sentenced advertisements say.

Fitness products must be modifiable to your goals, needs, abilities and limitations … you must be given a degree of freedom to make the physical fitness program … Read More

24 Hour Fitness

Iron Gym Pull Up Bar – Killer Workout

Posted on

What is the Iron Gym Pull up Bar?

This exercise pull up bar is an amazing workout tool that can be a great whole body workout. Simple and portable – for a fraction of the cost of a gym membership, you are able to do a number of exercises including sit-ups, pull-ups, chin-ups, push-ups, plus other variants, and so much more! The exercise bar is a multi-function training bar able to give you many different exercises to build a powerful upper body. Its durable structure supports up to 300lbs, and fit in residential doorways 24 to 32 inches wide with a doorway trim or moulding up to 3 ½ wide. Unlike other home workout products, this killer workout bar fits into your doorframe, using leverage- meaning there are no screws so your wooden frames are undamaged. You can also take it down easily, and assemble it in another doorframe in seconds. The iron exercise bar fits in most door frames, giving you a secure structure in which you can perform pull-ups or chin-ups. It is also great for floor exercises.

What kind of exercises can I do with it?

This killer workout bar is versatile and allows you to target your back, laterals, shoulders and arms, and is a true test of strength. There are different grip positions, with wide, narrow and neutral grips giving you variation in difficulty and in your workout routine; you can also choose an underhand grip (chin-ups) to place more emphasis on your bicep. On the floor you can target your triceps and chest, since it gives you a sturdy base for deep push-ups, with greater range of motion and with less strain on your wrists. It also provides a stable base for tricep dips, and even fits on the base of your door for crunches, giving you a dynamic killer workout.

This remarkable workout equipment has three grip areas which allow you to get the most out of your workout; the narrow grip helps you with enhancing your biceps, while the wider grip will work your lateral muscles. Each of the three grip positions offers different advantages and varies in difficulty; for beginners the neutral grip is preferable. Chin ups are also easier compared to pull-ups in terms of difficulty. When you get stronger you can place your hands closer together on the grips for a harder challenge.

Using different workouts everyday optimizes your workout. Working on different muscle groups and being consistent with increasing your reps, the faster you will see the results. The exercise bar is one of the best workouts available at home without having to invest in expensive and bulky home equipment, or having to go to the gym.

Advantages over other exercise equipment

The iron gym pull up bar is an ideal choice for people who want to get physically fit without buying expensive, bulky and space-occupying workout sets. It is a great way to get in shape without the hassle, for a fraction of the cost of a … Read More

24 Hour Fitness

Type 2 Diabetes – Motivational Intervention for Physical Fitness

Posted on

For many people, motivation is a big stumbling block in achieving and maintaining physical fitness – let us face it! There are so many things more interesting than adding exercise to our day. Like taking a nap, or perhaps eating a snack. However, enough of this negative thinking. In July of 2018, the European Journal of Public Health reported on a study showing people who have been diagnosed with Type 2 diabetes taking part in motivational intervention therapy were able to improve their physical status better than those people with diabetes not receiving such assistance.

Researchers at the University of Naples in Italy …

  • assigned 69 people with Type 2 diabetes to 12 motivational group meetings focused on physical activity, along with a 9-month program of aerobic, resistance, agility, and balance exercises program.
  • another 90 people diagnosed with Type 2 diabetes received the usual physical activity recommendations.

By the end of the program, the people receiving the motivational intervention therapy showed improvements in …

  • their average body mass index (BMI) from 29.3 to 27.3 kg / meter squared, and
  • their average HbA1c levels from 6.5 to 6.1 percent.
  • the average waist size went from 104.2 centimeters to 95.6 cm.

The participants not receiving any motivational enforcement improved only in upper body strength and agility. The other participants in the motivational intervention group habitually performed more physical activity than the non-interventional group.

From the above results, the investigators concluded motivational intervention and a physical fitness program were more effective than physical activity recommendations alone.

Motivational intervention therapy consists of five main principles …

First, counselors show empathy for clients. By being non-judgeal therapists can develop a trusting relationship and get to know patients' unique barriers to physical activity.

Second, therapists have their clients find their reasons to become more active, rather than lecturing and giving expert advice.

Third, when resistance to positive change occurs, counsels see the opposition as a failure of counseling rather than as a failure of the client. They encourage their client to delve into their reasons for resistance and promote changes in ways of thinking about physical activity.

Fourth , counsel help enable their client to reach their goals by pointing out earlier successes they have achieved. Completing a physical education course or writing to a regular schedule of physical activity in the past may serve as examples.

Fifth and last, counselors encourage the client to take responsibility and credit for their success, listening as they develop their steps to achieve their goals. … Read More