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4 Workouts That Will Keep You Going All Year

February 13, 2017 by Jessica 2 Comments

Article By: Paige Johnson, Learnfit.org

In exercise, a lot of people tend to develop the habit of sticking to what works for them. However as with anything, all things change —including your body and what it needs to thrive. If you allow your muscles to become accustomed to your workout routine with little to no variety, you will begin to see little to no results. Little to no results will in turn lead to frustration and inactivity, which is never the goal! This year take the time to add variety to your existing fitness regimen and watch as your body changes along with you!

Join a jogging clubincrease focus, increase speed, eliminate meds, lose weight, gain muscle, get fast, Innovative Results, training

The benefits of jogging are tremendous and one of the best ways to yield results in your overall health and wellbeing. Jogging improves your cardiovascular fitness, strengthens your bones and it aids in maintaining a healthy weight. If you are new to jogging or just trying to find ways to spruce up your routine, joining a joggers group may be just the right step for you! You may find a runners club sponsored by your local sports store or you can form one in your own neighborhood! The primary foundation of a running group is to meet one or two times a week and run a select distance as a group. The encouragement and team response you will receive from participating in such a group will prove to be beneficial to your general mood as well as your health. The accountability that comes with running in a group also will assist you in maximizing your fitness efforts to attain better results!

Try a spin class

Photo By Adrian Flores (Stock Snap)
Photo By Adrian Flores (Stock Snap)

Spinning, a specific format of indoor cycling, is a exercise routine that has quickly made its way around the world. As you ride on a stationary cycling bike under the supervision of a certified spinning instructor, your heart rate will shoot up which in return allows you to sweat, burn a sustainable amount of calories and improve your lower body strength. Most spin classes typically last an hour or less and can be taken at your local gym or fitness facility. Classes are uptempo and accompanied with loud, adrenaline pumping music. Be sure to bring a towel for sweat and plenty of water! Consider bringing a friend to enjoy the new experience with you!

Practice yoga

Yoga is not your typical heart racing type of exercise, however if done properly the benefits practicing are amazing. The practice of yoga originated in India and has widespread across the globe as a phenomenal way to improve your mental and physical health and wellness. Physical benefits of yoga include increased core strength, increased flexibility and weight reduction. The mental benefits of yoga sharpens your concentration, helps you de-stress and also increases body awareness.

Start using weights

Jennifer Lifting with Kettlebell

The use of weights, also known as strength training is a wildly successful way to add more value to your fitness efforts. The use of weights create a compound called resistance, which can be explained as using your muscles to work against the extra pounds. Weight training helps you burn calories more efficiently than traditional exercise and it also reduces body fat. The best way to become introduced to strength training is by acquiring a personal trainer to allow yourself to see maximum results and avoid potential injuries. It doesn’t hurt to get some equipment for your home either.

Incorporating one or more of these exercises into your routine will be more than enough to keep your fitness goals on track throughout the year. Adding variety is the best way to ensure that you are getting the most out of your efforts, and it will keep you from inactivity due to boredom. Keep your routine fun and fresh by stepping outside of your workout habits and begin to enjoy the fittest, healthiest version of yourself!

If you are ready to start a new training program, whether it be running, strength training, yoga or all of the above – Go ahead and fill out the form below and one of our Innovative Results Personal Trainers will contact you to discuss your training goals!

Filed Under: Guidance - Coaching - Support Tagged With: Body Strength, Costa Mesa, exercise, Exercise Routines, fitness, Fitness Boot Camp, Fitness Regimen, healthy living, Human Behavior, Innovative Results, Jogging, Jogging Club, learn fit, learnfit, orange county, Paige Johnson, Personal Life, personal trainer, Physical Exercise, Physical Fitness, Practice Yoga, Recreation, running, spin, Spinning Classes, Strength Train, strength training, weight loss, Weight Training, Weights, workout routine, yoga

10 Different Hill Training Workouts from Innovative Results

October 24, 2012 by ptpt Leave a Comment

hills(1)If you follow our blog, then you’ve probably heard us talking a lot about running hills.

Why?

Performing interval runs has been proven to burn a tremendous amount of body fat than running steady long distances by increasing your metabolic rate.

Its also one heck of a workout for the legs and butt.

It also puts the stress on the muscles instead of the joints, so if you have aching knees or weak ankles, using these different ways to train hills will be helpful, not hurtful.

The reason for writing this article is to open your eyes to a few different workouts that you can do when you visit some of the local hills.

walterpayton_hill1

Here are your 10 Different Hill Training Workouts:

1.  Simply walk up the hill, walk back down and repeat.

Seems simple enough, but depending on the hill, just walking up several times can be quite a challenge.  Depending on how long and steep the hill is, will determine how many times you do it.  If its really steep, but only 50 yards long, you may do more repetitions.  If the trail is super long, then you might only do it once.  Use your own discretion.

2.  Walk and jog intervals.

This hill training workout is a great way to slowly build endurance, soft tissues, and strength for more intense hill training. Jog for as long as you can, and then start walking slowly to let your heart rate go back down, and then turn on the jogging again.

3.  Jog it, walk down, repeat (20 seconds-1 minute of jogging

Depending on the hill and your endurance and strength, you can try jogging all the way to the top, and then use the walk down to let your heart rate fall back into a safe zone. Repeat as you are able.

4.  Sprint , walk down, repeat (5-12 second sprints)

For those that are looking to spike their intensity and feel the burn, try sprints to the top, instead of a jog.

hill - quail hill5.  Capacity Work (20-60 seconds of work/5-30 seconds of rest)

If you are trying to improve your aerobic capacity, needing adaptations or improvements in your VO2 Max, Cardiopulmonary efficiency and effectiveness, increases in your capillary density, biochemical processes, and mindset–this hill training workout for you. Go until you reach the highest SAFE heart rate, and then rest for only long enough for your heart rate to drop 20-40 beats per minute, and then start again. This tells your body to adapt on your days of rest between hill training workouts, to improve your aerobic capacity.

6.  Maximum Efforts with Complete Rest (5-15 seconds of work/30-90 seconds of rest)

If you are trying to improve your power output and force output, or as some say, top end performance, this hill training workout is for you. In this you are going to go as hard as you can running up the hill for as long as possible, as soon as you start to slow down – stop, rest, and reset. Let your heart rate fall back to 90-120 bpm before you start again. This will drastically improve your performance through nervous adaptations, muscular activation, muscle growth, muscle recruitment, body awareness, body control, and focus.

7.  Backwards Hill Climbing

Walking, jogging, or running backward up a hill is crazy hard. This will create great strength in your heart, mind, and thighs!! If you are looking to improve body awareness, body control, proprioception, and strength, this is the hill training workout for you!

8.  Sideways Hill Climbing

Another doozy! You thought backwards was difficult. Sideways or lateral movement uphill is very challenging, but builds incredibly strong hips, thighs, and minds.

9.  Crawl Forward Uphill

Ready to get your abs, chest, and triceps involved in the strength and endurance gains from all of your hill training? Try crawling forward.

10.  Crawl Backward Uphill

If you want even more strength and endurance in your chest, shoulders, abs, triceps, and mind, give backward crawling uphill a try.

Enjoy these 10 Different Hill Training Workouts, and make your next one, your BEST one!

If you like the article, “10 Different Hill Training Workouts from Innovative Results,” please leave us a comment, and share this with your family, friends, and coworkers.

 

If you are looking to add some training variety to your hill training, come enjoy a free trial at The Orange County Fitness Playground, by filling out the form below.

Filed Under: Blog, Guidance - Coaching - Support, Mental - Mindset, Movement - Exercise Tagged With: Aerobic Exercise, Exercise Physiology, Fartlek, Hill Training, Hill Training Workouts, Hill Will, Increase Your Metabolic Rate, Interval Training, Jogging, Metabolic Rate, Own Discretion, Physical Exercise, Probably Heard, running, Safe Heart Rate, Start Walking, training, Training Workouts

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Disclaimer: All quotes are the experiences and opinions of individuals, actual results may vary.

 

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