Month: June 2014

3-2-1-Go! Airdyne workout

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heathers gym collingwood

how some of the ladies made out on the airdyne

I’m always concerned when I look at a workout and think to myself “that doesn’t look too bad”. This airdyne ladder interval workout certainly fits that description. Deceptively hard if you go hard as intended. I got this workout from Heather’s Gym.

What makes this workout so tough ?

The time domains are different and it starts with a long interval so pacing strategy is tough. The shorter the intervals the harder you should work.

Once you are through and pretty much fried, then you have to do it all over again. Note: you might want to do this one with a friend as you will want to walk away about halfway through. Thanks to Rob over at the Best of Collingwood for sticking it out with me on this one.

So here it is :

3 mins max effort for calories.

Full rest

2 mins max effort for calories.

Full rest

1 min max effort for calories.

Full rest

3 mins max effort for calories.

Full rest

2 mins max effort for calories.

Full rest

1 min max effort for calories.

Done.

Key to this workout is pacing and sustained effort. You don’t want your second round to be way less than your first round. As you can see in the picture I wrote down my RPMs as I feel they are the best gauge of work output on the Airdyne for pacing.

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100 Ring Push Up Workout

We here at Mark’s Gym are a big fan of ring training. Rings turn an ordinary push-up into a challenging movement that recruits more muscles and teaches the body to use it’s stabilizers muscles.


girl on crossfit rings

I found this routine a while back and it is a favourite for not only torching the upper body, but it is also a potent core destroyer.

ring training 100 push ups

Be sure to warm up the arms and shoulders before you jump right into this one. The toughest movements are at the beginning when you are fresh, so be sure to ease into the exercises and you can always come back to them at the end if you feel that you didn’t push your range of motion or need more of a certain exercise.

Rings at the Firehall

Rings at the Firehall

When you are starting with ring push-ups you will notice that because of the dynamic plane of the ring that a seemingly simple push-up or dip becomes very difficult. Let’s walk before we run, and start with the rings up a little higher off the ground so that not so much of your weight is over the rings. Once you do this a few times you can find variations that make it more difficult.

Click here for the video: http://youtu.be/c5EAbbI7W4Y

Original information from http://www.ringtraining.com/pages/articles/100pushups.htm

 

Your Gym & Making Money on Facebook

money-from-facebook

 

I saw this and I thought how true! Mark’s Gym is on Facebook, but increasingly Facebook is not a useful tool to connect with clients or post interesting training articles. The reach of Facebook is limited unless your content is liked or shared on a somewhat frequent basis. You can “boost” your post, which is another way of saying “spend money to have people see your stuff”. Their was a time where you could message all the users of a group or post information on a business page where all users would be notified, but all that has changed.

Facebook’s content is entirely created by their users, not so much unlike Youtube, and yet the world is virtual and entirely disconnected from real life and meaningful relationships. If people swapped the amount of time they currently spend on Facebook with fitness endeavours or event spent that time walking, we’d have a much happier and healthier population.

People are looking for connection and as they go down the rabbit hole of Facebook, they are falling further away real meaningful relationships that business and is built around.