Nov 10 2014

What is Metabolic Conditioning?

What is Metabolic Conditioning?

Living in the Vail Valley, we want to spend much of our time outside doing what we love, whether it’s biking, hiking, skiing, snowboarding or kayaking.  Moreover, we want to be performing at peak levels when doing our favorite activities.  One of the great attributes of metabolic conditioning, or “met-con,” is how time efficient it is.  You can reap tremendous rewards from just a short session of metabolic conditioning.

Most met-con classes are systematically composed, starting with a dynamic warm up that prepares the body for the movements and exercises to come.  The warm up is followed by a metabolic conditioning workout that is focused on strength while improving endurance, and burning lots and lots of calories.  Most classes end with some stretching and foam rolling to improve flexibility and mobility.

Metabolic conditioning is a means to train different systems in the body to use the fuel delivered to them more efficiently.  There are three basic pathways the body uses to get...Read More

Nov 5 2014

Are you an Endurance Athlete?  Read this.

Strength Training for the Endurance Athlete

A strength training program for an endurance athlete should accomplish two goals: First, to increase performance, second, to decrease the likelihood of injury.  With these goals in mind, some of the exercises selected should mimic the sport itself while others are termed corrective exercises in which to promote muscle balance, posture, and joint mobility.

Rationale for strength training endurance athletes

Concurrent training is a term used when resistance training and endurance training are both included in a training program.  Excessive aerobic training can have a negative effect on the development of maximal strength for the power athlete, however strength training has not been shown to have a negative effect on endurance performance. 

Strength training in endurance athletes does not result in the same attenuated strength, which has been observed in concurrent training when performed by power athletes.  Studies that reveal strength...Read More

Oct 27 2014

Strength Training for Young Athletes

As parents in an active community, you might hear that strength training is not recommended for pre-adolescents due to concerns of injury and the belief that children are incapable of increasing strength through resistance training.  Let’s look a bit deeper at the facts and put an end to this myth!

According to the National Strength and Conditioning Association (NSCA), a properly designed strength training program can increase a child’s strength, improve motor skills and sports performance, as well as prevent injuries in youth sports and recreational activities.  

You may be wondering, “What age is ok for my young athlete to begin strength training?”

The best age group to begin resistance training with is the pre-adolescent age group (9-14 years).  In the pre-adolescent age group, improvements in strength training come from neuromuscular development, which is the honing of fine motor skills.  Therefore, this age group is ideal to teach coordination and stability to.  Additionally,...Read More

Sep 15 2014

How Important is Nutrition in Your Fitness?

There is an old adage in the fitness industry – You can’t out exercise poor nutrition.

This has become increasingly true as the food industry has created highly addictive, nutritionally void and calorie dense foods.   People looking for optimal health and vitality must be highly aware not to fall into the trappings that lead to lethargy, chronic illness and weight gain.

Regarding body composition and weight management, it is estimated that 75% of the equation is really about food intake.  It becomes very easy to over-consume especially with the habit-forming foods that flood most grocery store shelves, restaurants and advertisements.  These foods are non-satiating and are designed to create over-consumption, and with high frequency!  We have all known that feeling: you eat something sweet and sugary, and you keep eating it until the bag is empty.  You feel sick and listless and somewhat guilty then several hours later you are hungry again.  This is a frequent cycle for many people,...Read More

Jul 17 2014

Training the Team Athlete to Prevent Injury

Training the Team Athlete to Prevent Injury

Are you constantly getting injured? Struggling through pre-season workouts with joint and muscle pain?  Maybe you are nervous about playing at the College level?  Most likely you are not prepared well enough for your upcoming season.

Many athletes at the high school and college level don’t understand the importance of year-round strength training.  Some athletes decide they don’t need to begin exercising until they become injured or are returning from surgery.  In most cases, these injuries could have been prevented with proper movement patterns and the correct strength training programs.  As a Certified Athletic Trainer and Personal Trainer at Dogma Athletica, I believe the most important piece of an athlete’s season is injury prevention. 

Looking at the injury report for almost all team sports, studies show an increase in most injuries during pre-season or during the first month of the season.  This usually occurs because preseason is a time where players are competing for...Read More

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