December
1
2009
Cross-Country Skiing is about the best workout you can do in terms of cardiovascular conditioning, functional core training, balance, coordination, muscle endurance, low-injury risk, and general return on investment. Are you impressed yet?? It’s also about the only way to access the most remote and beautiful vistas of Colorado’s Rocky Mountains.
Cardiovascular conditioning is defined by many variables. For the purpose of this article, the “cardio” portion of that term is most notably defined by heart function— the strength of your heart to pump more blood with fewer beats. The “vascular” portion of the term refers to your ability to transport blood and oxygen. As you get in better shape you build a greater framework of capillaries (tiny arteries) that transport blood and oxygen to the deeper crevices of your trained muscles. The harder you work the greater the cardiovascular demand and therefore
November
18
2009
I am tired of this complaint: “Running is bad for your knees”. Really? Are you sure? I know you have heard this; maybe you’ve even said it. I have a different point of view: Running is bad for your knees but only if you abuse them! Mistreat the sport and in turn mistreat your body.
More is better—with oxygen, love, peace . . but NOT running. The same is true for plenty of other healthy habits: too much iron in your diet leads to iron overload; Drink too much water and suffer water poisoning! Some is good, more and more and more is not better. Yet, people insist on pushing themselves until something breaks, and then blame it on the sport.
Let’s run the facts. The risk of injury is higher when running, true. But, consider why. The increased injury risk is caused by impatience (i.e., pushing the speed and/or distance beyond what your body is trained for). Yes, running produces higher ground reaction forces (i.e., impact forces) than
October
26
2009
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.
October
16
2009
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.
October
6
2009
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.
October
3
2009
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!
September
28
2009
by Scott Poston
Although often boring and occasionally lab rat reminiscent, treadmill running does have its advantages. Most runners are pace-challenged and treadmills are a quick fix—i.e., pace can be easily and accurately monitored on a treadmill. A runner can set his or her preferred pace and concentrate on important things such as good technique, breathing patterns, and leg cadence. Another advantage is simulated hill training, which burns a lot of calories, gets people into shape quickly, and incurs a relatively low risk of injury due to the imposed slow pace and absence of downhill running! Maybe those rats don’t have it so bad after all…
September
25
2009
By Scott Poston
There are many benefits to strength training: decrease injury risk, increase performance potential, to look and feel better. Maybe you have experienced these benefits, but maybe not. I hate to use the phrase, No Pain No Gain (it’s so two decades ago), but there is some truth in any cliché.
No Pain, No Gain
Your muscles get worked with every subtle movement you make. Walking from the office to the water cooler doesn’t leave you burned and sore the next day, but if an elevator breaks down and you’re forced to walk 13 flights of stairs, well, consider it a free gym membership.
Each of your 640 skeletal muscles has a threshold
September
24
2009
By Scott Poston,
Are free weights better than machines? Ask a group of
Dumbbells @ The DAC
muscle heads and I bet I know their answer. But, the fact is, strength gains are the SAME (assuming the levels of intensity are equal with both modalities). A 10-week study compared groups training three times per week with either free weights or machines. All groups had significant increases in strength and lean body mass and a decrease in body fat. There were no significant differences between the groups.
September
24
2009
By Scott Poston
It is a physical and/or psychological or emotional state. It is an imbalance between training and recovery, exercise and exercise capacity. And it is as common as the cold!
so tired...
There are so few opportunities in the week to get in a really good workout, so you insist on making this one count; and the next one; and the next one… soon enough you find yourself without appetite, amped at night so you do not sleep well, irritable, frequently sniffling, and downright apathetic! You’re overtrained.
The solution is much more fun than the cause. Take a break and relax a while. When your appetite, sleep pattern, etc. come back then you’re ready to start working out again, but this time be patient. You don’t have to cram 4 workouts into 1. Progress slowly, cautiously. You should finish your workout excited about the next. Consider ending your workout a little early, right in the middle of that runner’s high even! Can you imagine feeling excited about the next workout?!
Listen to your body. At the first whisper of “uncle” go home!
