Warm up with spring workouts

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Posted by Renée Sande on April 12, 2018, 6 a.m.

As the days get longer and the warmer months approach, getting back into shape becomes a spring ritual for many. For others, fitness could be a new foray, filled with uncertainty. 

But whether it’s been months or years since you last “felt the burn,” trainers and fitness centers throughout the area are ready to help you reach your goals and get on the path to a healthy and sustainable lifestyle. 

Workouts today are backed by science, advanced technology and flexible coaching, all geared towards fitting workouts into your busy schedule, not the other way around.

Predation CrossFit
Photo courtesy Predation CrossFit.

Stephen Sykora, studio manager at Orangetheory on Spokane’s South Hill, explains how today’s high intensity workouts are focused on getting users fit efficiently, so that you can enjoy your life and not spend half of it in the gym.  

“The idea behind Orangetheory is that if you can come in about three times a week, you’re going to see results,” he said. “You get the energy of a group workout, with the attention of an experienced personal coach who will help you reach your heart rate for maximum burn, up to 36 hours post-workout.”  

Backed by the science of Excess Post-Exercise Oxygen Consumption (or EPOC), Orangetheory’s heart rate-monitored training stimulates metabolism and increases energy so members burn approximately 500-1,000 calories in 60 minutes and keep burning calories long after they’ve left the gym.  

“Everyone wears a heart-rate monitor and can see their results projected on large screens throughout the studio which prevents over- or under-training,” said Sykora. 

Anytime Fitness takes technology to a relatively new level where – via the Anytime app – a trainer can see a client’s progress toward his or her goals throughout the day and coach them remotely.  

Lon Page, owner of Anytime Fitness in Millwood, says the app is just one of the ways coaches can focus on meeting people in their life patterns.  

“With the Anytime app -- on client approval -- trainers can connect with them wherever they are, send them workouts or give encouragement. For example, ‘Jane, I know your goal is to burn 1,000 calories a day and I see you’ve only burned 500. What are you going to do to burn 500 more?’” said Page. 

While many people prefer to exercise independently, he said this can often lead to injury if someone pushes their bodies too hard, or doesn’t use equipment or perform exercises correctly. 

 “When you get injured, you’re not able to be consistent in your workouts. Then it’s easy to fall back on, ‘I’m just not cut out for the gym. I feel strong for a month then I get injured.’” he said. “When you have a coach, you’re going to be consistent, stay safe and break through that one-month mark.” 

Erin Lavoie, owner of Predation Crossfit, sees this cycle all too often, not just in people new to regular exercise. 

“Even if you used to work out regularly or are a prior athlete, mind and body are usually not synced and that’s where you get in trouble,” she said. “You start where you left off but your body isn’t ready yet.” 

Lavoie, a world champion professional lumberjack athlete, loves the CrossFit approach because it’s about life movements.  

“If you’re camping and you see a creek, jump over it 100 times and there’s your workout; it’s brilliant because it’s functional movement, it’s real life.” 

Lavoie also said fueling your body with the whole foods is key to staying healthy and safe. 

“Fueling your body is probably 75 percent. If you’re working out hard but your diet is horrible, you’ll just be spinning your wheels,” she said.

Page agrees, adding that it’s also important to include a plant-based diet and fueling during recovery.  

Recovery time is when the body adapts to the stress of exercise and the body replenishes energy stores and repairs damaged tissues that naturally occur when you work your muscles. 

Some of the best recovery options?  

Always hydrate with at least 20 ounces of water and eat a snack or light meal with a good 4:1 carbs-to-protein ratio—one of the best being chocolate milk. Bananas are also  good: they're high in healthy carbs to restore glycogen levels, help heal sore muscles and they're packed with potassium, which can prevent cramps and muscle spasms. 

“The best way to stay in condition and improve is recovery,” says Page. “You’re missing out on huge gains if you don’t recover with nutrition within a half hour.”