5 [hidden] Benefits of Rowing

Unless you are among the lucky few, the majority of us dread cardio days.  The thought of going on the treadmill, elliptical, bike, or even stair master becomes such a drag no matter how dedicated you are to fitness. But what about those tucked away rowing machines? Think you won’t get as much of a workout? Think again.

  1. Weight Loss

Rowing burns calories rapidly, making it a suitable addition to your workout regimen if weight loss is your chief priority.  The full body nature of13 rowing makes it a huge calorie burner: in a few minutes a day, you’ll burn more calories on the indoor rower than you would on a machine that doesn’t engage as many muscle groups.  According to a Harvard study done in 2012, rowing vigorously on a stationary rowing machine can burn up to 632 calories per hour if you’re 155 pounds.

2.  Muscle Toning

Rowing uses virtually every major muscle group in your body. Unlike a bike, that only gives resistance in one direction, the activity of rowing works both the front and back major muscles therefore increasing the rate at which you burn calories.

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3. Cardio Benefits

Rowing is an endurance exercise that increases heart function. Keeping the rowing machine tension at a low level allows you to maintain a high rate of speed with minimal resistance. For cardio workouts this enables you to reach and maintain an aerobic state.

  4. Easy on the Joints

Its not rocket science to detect that running, and heavy weight training over time puts tremendous stress on your joints. Rowing on the other hand puts little pressure on the joints, due to seated position.  This low-impact exercise allows your joints to receive some much needed loving. With your joints not having to work as hard you are allowing your muscles to do most of the work which is the goal right?

5.  Great total body warm-up

Rowing machines are located in both the ARC and ARC Express cardio zones. Because of the total body activation of rowing, it’s a great way to warm up prior to your resistance training workout.

Why So Unpopular?

So with all these benefits, why isn’t there a line of people waiting to use rowing machines? The main reason is that most people just don’t know how to use them. Others may shy away from rowers because they provide a challenging workout, and some people just want to slump over a treadmill. Personal trainer Kyle Leong, shows us the proper use of how to use these calorie burning machines.

The 20-minute fat-burner: Try this routine designed to max out your muscles during each interval, while the recovery periods help increase the efficiency of this fat burning exercise routine. Set the rowing machine at a resistance of four. Then perform sets of 10, 15, and 20 power strokes—pulling the handle to your torso as fast and as hard as you can. Separate the power strokes with 60 seconds of easy rowing at about 50 percent of your full effort. Repeat the cycle until you’ve rowed for 20 minutes.

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MBACCLooking to get even more out of your workout? Rowing on water vigorously burns 844 calories per hour if you DCIM101GOPROweigh 155 pounds, according to a study by the Wisconsin Department of Health and Family Services. For an even better workout along with more of an enjoyable experience, ARC members have the opportunity to take rowing classes all semester long (for class credit) at Mission Bay Aquatic Center! GET OUTTA HERE… (Literally!) Access to these classes is major benefit to our members. Take the fitness outdoors while enjoying beautiful sunny San Diego!

Article by: Reyanne Mustafa

http://www.mbaquaticcenter.com/rowing.htm

Reach Your Goals With Group Fitness

Group fitness classes are included in the Aztec Recreation membership and are a great way to help you with your 2015 fitness goals! We offer cardio, strength, mind/body, and dance formats so you can enjoy a huge variety of classes that make exercise fun. Beginners are welcome; previous experience is not required! If it’s your first class, feel free to introduce yourself to the instructor prior to class. That way he/she will be better able to cater to your experience and fitness level. Check out the current schedule.

Looking to achieve internal balance and reduce tension and stress? This class uses breath-synchronized movement to create internal heat that purifies muscles and organs by expelling unwanted toxins from the body in the form of sweat. Dynamic, flowing posture sequences will build strength and flexibility. You will learn to set an intention for your personal yoga practice and take the necessary steps toward reaching that goal.

Heard of the at-home Insanity® program? Now it’s in your group fitness studio! This class utilizes the concept of max interval training, where longer high intensity cardio intervals are interspersed with short rest periods so that you can get the most out of your workout. All levels are welcome in this body weight workout that can increase your cardiovascular endurance, as well as muscular strength. Just one question: are you ready to dig deep?

Article by: Liana Tsirklin

Who Wears Short Shorts?

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Let’s not beat around the bush here. Walking around campus, it is almost impossible not to notice those toned legs, massive thighs, and boy-oh-boy those short shorts. Yes, we’re talking about the Rugby guys; the Sport Club Rugby Team.  Why short shorts? Is it just a Rugby tradition? Is it to show their fitness? That might have something to do with it, but in the sport of Rugby more fabric reduces an athlete’s flexibility. And, don’t worry about teasing the Rugby guys about it. They are all about the short shorts!

How is it that the team stays so fit? This year the team has a new coach (Rugby lingo: 7s Coach). He’s got the team doing stuff like flipping 750 lbs tires, incorporating wrestling, and most importantly, providing a nutrition program.  “The difference speaks for itself as we are a lot more conditioned then we were last year,” says Ari Flink (sweeper) 2nd year.

The new fitness regimen is paying dividends.  Our Rugby Sport Club team won 4 of 4 games at Sac State Sevens National Qualifying Tournament! For most of us who don’t know Rugby talk, this was a HUGE deal! The tournament invited the best Cal State Universities to claim the title for best Cal State team. And Aztecs dominated! Sonoma State 26-5 , Cal Poly San Luis Obispo 27-7, Cal State Fullerton 43-0, Sac State FINAL 28-12.

Cal Poly San Luis Obispo was their biggest competition. The score was 5-7 at half time with SLO in the lead.  SDSU came back with a vengeance and ended the game with a score of 27-7. Winning this tournament qualified our team for the national championships which is taking place near the end of the school year.

Good luck at Nationals!

Keep killing it boys!

Article by: Reyanne Mustafa

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SDSU’s New Yoga Club

An interview with Club President, Kelilah Federman

Aztecs! SDSU has a new Yoga Club that will start meeting soon. We had a chance to sit down with the president of the Club, Kelilah Federman for an interview.

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Q:  Tell us the benefit you want to share with other students.

Federman: Yoga helps us be more centered, present, and less stressed.

Q: How did you get started?

Federman: I saw a sign near my home and got hooked from the first class. Now I practice about five times per week, and sometimes twice per day.

Q: Define the primary need a yoga club will meet for students.

Federman: The club will be a way for like-minded individuals to come together and connect. The goal of meetings is to have fun, practice yoga, and relax.

Q: If one great thing comes from developing the new club what would that be?

Federman: A connected group would be the ideal outcome. We plan to have yoga adventures, in amazing new places like beaches and mountains.

Q: What is your vision for a typical gathering of yoga club members?

Federman: Our typical meeting will be nice grassy areas nearby campus. We want to make this club accessible for all SDSU students. Practicing outside is a great way to connect with the earth and the other students around you.  


10518988_10152524497884321_2527555110462679907_nQ: What was your greatest yoga experience?

Federman: I have had two amazing experiences with yoga and travelling abroad. I was participating in the SDSU study abroad program in Costa Rica and had an opportunity to instruct some of my fellow SDSU students.

I also travelled to Israel and met a friend who also practiced yoga. We kept coming up with poses that we could do in the various places we travelled, like doing camel pose next to a camel!

Q: If students want to get involved with the club, how do they start?

Federman: The best way to contact me is by email at kelilah.federman@gmail.com

Also, if students are interested in getting more involved in the club, some leadership positions are available

Q: What is your major at SDSU and when will you graduate?
Federman: I am majoring in Political Science with a minor in Interdisciplinary Studies with the honors program. I plan to graduate in 2017.

 

Importance of Mobility for Strength Training

Mobility is both beneficial to all aspects of fitness and is easy to improve and maintain.  It is your ability to control your limbs throughout their full range of motion, and can sometimes be confused for stretching.  Although stretching and flexibility are both aspects of mobility, mobility has a direct functional effect on movement.  By working on mobility, not only will you be able to avoid injury but you will be able to execute exercises with more power and efficiency. Watch the video below to see how different mobility exercises can help you get into a more optimal squat position.

 

 

As the school year begins, the gym gets packed with students from a wide range of fitness levels.  From beginners to thoroughbred fitness gurus, students are eager to put the amazing facility at the ARC to good use.  But, before you go charging in to grab a bench or claim a pair of dumbbells, let’s take the time out to prepare the most important piece of equipment in the gym: you. Your body is the most complex machine found in any gym facility.  With over 200 bones and over 650 different muscles, it is important to recognize the endless possibilities of movement patterns and leverages it can accomplish.

Making sure your body has the sufficient mobility for weightlifting should be an essential part of your workout routine.  It allows you to get into optimal positions and execute movements in ways where you are testing the strength of your muscles and not the integrity of your joints.  It also prevents injury by giving you the awareness of any weaknesses you may have in your muscle groups so you will not compensate by overworking and straining other dominant muscle groups during exercises.

Lack of mobility often manifests itself in large compound movements.  The squat is a great example.  Lifters will often times lack mobility at the bottom of the squat in their ankles and hips, which forces their toes and knees forward and outward to create space for their hips to drop down, while at the same time, shifting weight onto the toes.  This starts an avalanche of problems as your body attempts to compensate for the lack of strength created by the poorly leveraged squat position. As the knees come forward, all the weight shifts onto the quads, eliminating the entire posterior chain from the movement (the posterior chain consists of all the muscles on the backside of your body including the glutes, hamstrings, calves, and back).  The body will compensate for the lack of strength with the knees, hips, and lower back, putting them under tremendous strain and often leading to injuries in the future.

You can improve your mobility in countless ways.  Essentially every muscle in your body can be worked on and improved for better performance.  Several high quality foam rollers and bands are available for checkout at the front desk and the PVC pipe is available for use in the Fitness Room.  The ARC also offers various Yoga and Pilates classes throughout the day to all members which can help you strengthen your mind muscle connection and your core while improving flexibility and mobility.   So before you go crazy with the weights, take a moment to make sure your body is primed, supple, and ready for action

Article by: Jimmy Shiba, Graduate Health Promotion Intern,  MPH Candidate

Are you working on your mobility? Let us know how #LiveWellAztecs

More mobility resources:

(A more in depth description of joint mobility and joint stability as the foundation of any workout program)

(Joint mobility as it relates directly to the squat. Video and article by multiple powerlifting world record holder Bryce Lewis)

(The difference between mobility and flexibility.)

 

 

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