Debunking Stretching Myths with Matt Dawson.

Fact or Fiction?

If you already include stretching in your regular fitness routine, congratulations—you’re ahead of the curve. But for the 90% of us, who seem to overlook this crucial aspect of fitness, it is time to rethink how important stretching truly is.screen-shot-2014-07-28-at-10-34-44-am1

Recently celebrating his 12 year anniversary here in Aztec Recreation, personal trainer Matt Dawson has endless knowledge when it comes to the value of flexibility training to avoid and recover from injury.

 “I feel so blessed to do something for 12 years and love it just as much.”

Along with training, Matt’s passion for organic gardening, yoga, and wellbeing truly illustrates his belief that without your health, you don’t have wealth. Matt’s philosophy is that health comes from the inside out. Unfortunately, Matt is not accepting new clients at this time so we decided to sit down and pick his brain to set straight stretching truths and myths.

 1. Stretching before your workout is crucial.

False.
Matt: “In my experience, my clients have performed much better stretching after a 25-minute or longer cardio session. Think of your muscles as silly putty. When it’s cold, it will just tear apart verses when it’s had contact with heat it is the most elastic. Same goes for your muscles.”

Be sure to warm up!!

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Synrgy 360 Video

The Synergy 360 is the standout piece of equipment at the ARC Express. Whether you are trying toSynrgy 360 Video Screenshot add some variety to your workout or create a fun circuit the Synergy 360 has a diverse set of multipurpose attachments which will revive your routine.

 

I highlighted a few of my favorite attachments on the Synergy 360 in this video, but I would also like to point out that there are many more stations in which you could use. For example, there are alternating monkey bars in the center of the station, rock climber grips for pull-ups, and adjustable cables.

The Synergy 360 is a great way to add resistance training to your circuit, and with its many attachments its great for friends of all fitness levels to workout together. Be creative and challenge your workout!

 

Written by: Anthony Sawh

 

The DO’s and DON’TS of “Bulking Season”

 How to Gain.. The RIGHT Way

Looking to gain muscle mass? If you think eating anything and everything in sight will help you to bulk up, you may want to think again.

Now that summer has come to an end and tank tops and shorts are replaced by baggy pants and sweat shirts.  The next few months can mean only one thing…Ahh it’s bulking time.

  • The Bulk: A period of time when the primary goal is building muscle, gaining weight, increasing strength, or all of the above. Calorie intake is increased so a caloric surplus is present.
  • The Cut: A period of time when the primary goal is losing fat, losing weight, getting leaner, or all of the above. Calorie intake is decreased and/or calorie expenditure is increased so that a caloric deficit is present.

Every off-season, many individuals fall short of their goals. Why? You might ask. Below are some of the most common mistakes people make during the off-season that hinder their gains. If you can avoid as many of these mistake as possible, you will be on your way to a productive off-season.

1) Not Eating Enough

In order to add muscle to your body you need to make sure that you have an adequate surplus of energy. This means simply getting enough calories daily so that your body can recover from workouts and rebuild the stressed muscle fibers little by little.

Without the energy and the fuel, via a surplus of healthy food, you cannot make the improvements you need. Make sure that you are eating enough calories to enable you to make those improvements. Though you might put on a little (note I said a little) body fat, the body fat will come off once you diet down for cutting season.

2) Not Eating Enough Healthy Clean Foods

Above we talked about taking in enough calories so you can put on good size in the off season.

There is a lot of misguided information out on the internet on how to binge to gain muscle. Often there will be claims that eating this amount of protein or X amount of calories will lead to bigger muscles. We are here to clear all that confusion up.goddvs.bad food

You might say ‘fast food and junk food are calorie dense so why not have them once or twice a day so I can bump up my overall calories?”  or “Because junk food is so calorie dense, I’ll have enough energy to make my reps and build more muscle, right?”
While you want to have excess calories while bulking, the majority of those calories should be from clean healthy foods: lean cuts of meat, complex carbohydrates and healthy fats. Although not as calorie dense, these healthy foods are energy dense. Clean energy is what is going to give you that extra push to do that extra rep. When you are trying to gain weight you do need additional calories, but diet riddled with junk food will result in little muscle gain and plenty of fat storage.

How many times have you heard people say how sluggish they feel after eating fast food?
This is mostly because junk food has nutritionally zero benefits; yes, you are getting your calories but no nutrients to fuel the body leaving you sluggish. Because junk food has the wrong kind of sugars it’s common to find yourself getting a “sugar high” followed by an immediate crash. The crash is due to the energy running out whereas clean healthy foods keep your energy going for a longer lasting effect. So think twice the next time you take a bite out of that 4×4 at In’n’out! Clean it up and you will beef it up!

3) No Cardio

This is a huge mcardioooistake that 99% of the time men fall victim to the no cardio approach in the off season. They justify it by saying “I don’t want to lose any gainz”. Well, we are here to tell you that three 30 minute cardio sessions a week will do wonders for your bulking phase. By incorporating a cardio routine into your workout program, your appetite will go through the roof, which will make it a lot easier to eat more clean healthy food.

“Staying aerobically fit is an important component of gaining weight. A strong and fit heart will help you to recover between sets more efficiently thus improving your overall work capacity (in other words: allowing you to do more sets in same the same amount of time).” Brian Tabor, personal trainer at ARC.
A big part of building more muscle means progressively doing more work (set/reps) in your training. If you want to put on that size then start doing some cardio.

 

4) Not Enough Rest/ Recovery Timesleep-better

Many novice trainers don’t realize that you do all your growing outside the gym. Even some experienced lifters find it hard to stay away from the gym to get enough rest. They do everything else right: eat clean, workout out hard, but forget to give their bodies enough rest and recovery time between workouts so gains are negligible. Being sure to get plenty of food is one thing, but it’s important to get enough rest and sleep as well. You break down the muscle tissue in the gym, given that you fuel your body with nutritious food.

Article by: Reyanne Mustafa

For more information, visit these sites:

http://www.eatright.org/Public/content.aspx?id=11633
http://www.acefitness.org/fitfacts/pdfs/fitfacts/itemid_173.pdf
http://www.cdc.gov/nutrition/everyone/basics/water.html
http://www.mayoclinic.org/healthy-living/fitness/in-depth/exercise/art-20045506
http://www.muscleandstrength.com/articles/10-most-common-bulking-mistakes.html

 

 

New to the Gym or a Regular- A FREE Fitness Orientation is for ALL

Fitness_Orientation

Having a goal is one thing, staying motivated is another. When you don’t know where to start or how far you’ve come, that goal can seem farfetched to achieve.

Our fitness interns are here to help!!
Part of your ARC membership includes a chance to schedule a FREE Fitness Assessment with any of our 5 interns.

      A fitness orientation is a scheduled 60 min. appointment with a fitness intern that gives you the opportunity to tour the facility, and learn about exercise machines, free weights and other resistance training equipment. When signing up, you will fill out information about your individual fitness needs, so that your session will be designed specifically for you. Fitness Orientations are FREE to students and members of the ARC.

      If you are unfamiliar with the some of the equipment or feel uncomfortable with the ARC or ARC Express, the fitness interns are available. This in return will make you feel more comfortable on the floor and be able to use the machines safely while getting an effective workout.

     Along with getting familiar with fitness equipment, during your fitness orientation will get you familiar with your body. Our trained interns can take your blood pressure, give you body composition metrics, measure your cardiovascular fitness, and your muscular fitness. Although the interns are NOT personal trainers and can NOT give workout plans, if requested or interested, they can refer you to a personal trainer and set an appointment with a FREE nutrition counseling session.

 

Take advantage of this opportunity and schedule your appointment today!

http://arc.sdsu.edu/Orientation/index.php

To schedule your free orientation email groupfitness@mail.sdsu.edu

OR call 619-594-0204

Article by: Reyanne Mustafa

Inner/Outer Thigh Workout Tips

That awkward moment when you are using the inner or outer thigh machine and you lock eyes with someone across the gym. Yeah, we know and we have all been there.

Our very own Brian Tabor, a personal trainer here at the ARC, demonstrates 4 simple exercises targeting the inner and outer thigh using body weight as resistance rather than machinery. These exercises are effective in tightening and toning the adductor and abductor muscle groups.

  1. Lateral Lounge
  2. Reverse Cross Over Lounge
  3. Progression Side Plank
  4. Supine Jack Knife

Video by: Brian Tabor
Article by: Reyanne Mustafa

ARC Express Will Have the Latest in Functional Training Equipment

The ARC Express is the new on-campus fitness facility and will be opening on January 22nd, 2014. Located on the East side of campus, it’s one of the many exciting spaces in the new Aztec Student Union and entry to the ARC Express will be available to Aztec Recreation members. This new workout facility will be located on the 3rd floor of the Union on the south side, offering participants spectacular views of the surrounding area!

The ARC Express will feature state-of-the-art functional training equipment as well as cardio machines, small group training, and a “workout-of-the-day” for ARC members.

Synrgy 360MainImageWe are especially excited about the Synrgy 360 that will be unveiled in the ARC Express. This revolutionary piece of functional training equipment provides limitless opportunities to train smarter, better, and more effectively. It is a full-service training nerve center that will allow members to perform a variety of exercises in order to help them excel in their commitment to moving fitness forward.

The video above shows the amazing functionality of this piece of training equipment. The components available in the ARC Express may vary slightly from those seen in the video.

XL_combo_421x352The Synrgy 360 equipment that will be available for use in the ARC Express will include:

  • Dumbbells
  • Barbells
  • Flat Bench
  • Back Extension Bench
  • Utility Bench
  • Multi-adjustable Bench
  • Cable Motion Chest Press
  • Cable Motion Shoulder Press
  • Cable Motion Pull-down
  • Cable Motion Row
  • Glute Machine
  • Leg Curl Machine
  • Leg Extension Machine
  • Seated Leg Press
  • Pec Fly/Rear Deltoid Machine
  • Cable Motion Space
  • Suspension Zone
  • Versa Space
  • Chin-Up Bar

Along with the Life Fitness Synrgy 360, the ARC Express will feature the following fitness equipment:

• Treadmills, ellipticals, bikes, AMT Trainers & rowing machines

• Battle Ropes, Medicine Balls, TRX

• Weight Training: Free weights up to 50 lbs

• Circuit Training

• Stretching Mats

The ARC Express hours of operation will be:

Monday – Friday: 8:00AM – 10:00PM

Saturday and Sunday: 12:00PM – 6:00PM

 

By: Kayla Heaviside