Hartford Half - Week #1 Training Beginners

6/22 - 6/28

Week #1

Workout #1

• Tunrover Drill - 5 min easy warm-up in HR zone A
  
• Then 5 sets of 2 min. easy job in low B zone and 1 min. of 85+ turnover.
  
• 5 min easy cool down.
  

Workout #2

• 30 min. steady run. After first 5 min. in Zone A, keep HR in zone B for entire run.

Workout #3

• Cross training - 30 min. aerobic activity - anything but running.
  

Workout #4

• Long Run - 45 min. in mid to high zone B. Don't let HR get higher than Zone C on hills.

Advanced Workouts

Week #1 

Workout #1

• Tunrover Drill - 5 min easy warm-up in HR zone A
  
• Then 10 sets of 2 min. easy job in low B zone and 1 min. of 85+ turnover.
• 5 min easy cool down.

Workout #2

• 45 min. steady run. After first 5 min. in Zone A, keep HR in zone B for entire run.

Workout #3

• Cross training - 30 min. aerobic activity - anything but running.
  

Workout #4

• Long Run - 60 min. in mid to high zone B. Don't let HR get higher than Zone C on hills.

5/24/09 Workout

Did not want to workout today. Worked out in the yard all day

yesterday sucked the life out of me, but it must get done. 

• Dynamic Range of Motion
• Rope Work
• Squats Back
• Power Snatch (Hang)
• Pull Ups
• Clean Hang Pulls
• Bent Over Rows
• Side Lunges
• Straight Leg Dead Lifts
• Crows Twist
• Dum Curls
• Core
• Stretch

Although I did not want to workout, I feel great and am very glad

that I pushed myself too. Some people think that it is easy for

trainers to stay in shape, but even for us we have to push ourselves

to do the workouts.

I wish everyone a great Holiday weekend.

Ronald Lelko

Owner of Center of Balance

ronaldlelkopt@att.net

860-316-8723

Hartford 1/2 - Training

Well, let the games begin.  The Center of Balance is having sign ups for the Hartford 1/2 in October.  Mike Mariano (Ironman Athlete - Owner of Center of Balance) is putting together a training program for all of the people that sign up ($200 value). Thanks Mike!!! All of the owners of the Center of Balance (Mike, Bob, myself, and Derek) will be training and running along with you.  If you have already signed up, the program will start the first of June. You can sign up at the front desk or just contact one of use and we will sign you up.

I have started early because there are a couple of my clients that have signed up and I want to kick their butts.  I will be posting the workout for the week, along with the workout that I will be doing.  I hate to run, so I will be modifying Mike's workout to fit my needs and interest. Sorry Mike. Check out the blog every day or week to see the training schedule.  Here is what I did today.  Have fun and listen too your body.

5/23/09 

• Range of Motion
  
• 30 minute run
• 15 minute stretch
• 45 minute stretch @ night

Ronald Lelko

Owner Center of Balance

ronaldlelkopt@att.net

860-316-8723

Doctors & Squats

Doctors & Squats

Has a doctor ever told you that you should stop doing squats because you will hurt your knees? As a trainer I have had multiple clients tell me that this is exactly what the doctor has told them due to their bad knees. My response to them was to go back to the doctor and ask them how they are going to get off the toilet or get up from a chair or couch?

Yes, squats are bad for you if you do them the wrong way, that is why you should seek a good personal trainer who can teach you how to perform squats in a safe way. Many, if not all, people that experience pain in the knees are doing the squats wrong and have week knees and leg muscles. Squats when done right can strengthen the muscles around the knees and the other leg muscles. I have had several clients who have had bad knees and have stayed away from squats. Some of these clients before they came to see me had problems performing daily activities. By strengthening the muscle around the knees all of these clients were able to perform squats and live a better quality of life.

Squats are not very hard to do right. There are a couple of key points to look for when doing a squat.

1. Feet are roughly shoulder width apart, with your feet straight ahead or slightly turned out.
2. Looking straight ahead.
3. Keep good back pasture with scapula retraction.
4. Drive hips back through entire motion.
5. Keep core tight.
6. Do not allow the knees to travel past the toe box.
7. Inhale on the down movement.
8. Exhale on the up movement.

See my article on how to do squats:

http://cobfw.com/index.php/education/exercise-library