Train Smart

Lactate Threshold – You Need to Know This

by Scott Poston

Everyone has heard of lactic acid (“LA”), so what’s all the excitement about?  Does it cause muscle soreness?  How does it affect your training program?

Technically, LA is an end product of glucose metabolism.  In an oxygen rich environment, like an easy 20 minute workout, LA production is kept to a minimum, thus your working muscles feel fresh.  As the intensity increases and the cellular environment becomes oxygen deficient, like during a maximum 20 minute effort, LA production increases and the efficiency of your working muscles to contract decreases.  LA production and/or accumulation does not cause muscle soreness.  But it is the gateway to better endurance, maximum calorie burn, and higher performance.

As your intensity during a workout increases, so does your LA production.  The good news is that with proper training the cells of your working muscles develop the ability to recycle LA.  And so, even though LA production is increasing, concentration in your blood remains the same.

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Indoor Rock Climbing – You’ll Fall for It!

by Scott Poston

You don’t have to be a wirey 5.13 rock climber to get in the same workout; Indoor climbing is challenging and fun, and it is appropriate for everyone!  For starters, you cannot mimic the workout in a fitness center; it’s too unique!  Also, climbing forces cross-conditioning because climbers must balance on one foot while maintaining ankle, knee, hip, spine, and shoulder stability.  It improves flexibility too, especially in your inner thigh muscles, your hamstrings and your glutes (back of the thigh).  Plus — the strength training benefit is second to none. 

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Gyms Fight Germs During Flu Season

by Scott Poston

9News (i.e., TaRhonda Thomas) interviewed me today regarding the impending flu season and what The Denver Athletic Club’s plan is to combat it.  Here’s a link to the article/video:

http://www.9news.com/news/article.aspx?storyid=124587&catid=188

In addition to my 5-second commentary, here is a list of other action items The DAC already adheres to (and what you should expect from your gym):

1. The DAC has 16 full-time housekeeping staff who work around the clock to ensure a clean facility.

2. Fitness Center Staff clean high use items (e.g., fit-balls, stretch mats, foam rollers) frequently throughout the day.

3. Members are encouraged to avoid the Fitness Center when sick.

4. DAC Staff are required to stay home when/if they are sick.

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Ski Training – Pre Season

Don’t wait until December or January to get into ski shape (i.e., by skiing once a week)! You’ll risk injury and certainly delay your much deserved epic season!  Instead, rock the slopes this year, and follow me!

Start now.  While watching the new House episode, do the following:

A. 50 squats with just your body weight.  Go slow, pause at the bottom of the squat, and take a commercial break if you need one.

B. 20 half-squats on each leg (yes, one leg at a time), just your body weight, only to 45-degrees, with the other leg extended out in front.  Go slow and take that break if necessary.

C. Another 50 squats, but this time don’t pause at the bottom.

D. Stretch your quads, hamstrings, and calves and enjoy the last 50 minutes of the show.

It doesn’t sound like much (because it isn’t) but it’s plenty for October, and it lays the foundation for a long ski season!  In November, the pace of the reps quickens and you’ll be ready to add a jump to your squat!

PS: You could have finished your first set of squats while reading this article!