Fitness First
Thu 21/04/11 6:00 AM Walker Thu 6.00am
Mon 25/04/11 5:00 PM Newtown 5.00pm
No class on Saturday or Tuesday
YMCA
Sat 23/04/11 10:30 AM Riverwood Sat 10.30am
No class on Monday or Tuesday
From: Michael Clement <clementmi@gmail.com>
Date: Sun, Apr 17, 2011 at 9:06 PM
Subject: Fitness News #15
To:
| Fitness News #15 | |
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Hi Guys and Gals,
Well everyone seems to keeping up the good work, as winter starts to knock on the door, though the rain on Saturday kept a few away
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| Instructor Training | |
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This weekend there was training for instructors, yours truly did 3 RPM classes on Saturday, after the mornings Hi Performance classes. On Sunday I did Body Pump and CX3 which is a new core program that hasn't been released yet. The new music that was used won't be made available to me until May 15th
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| Outdoor Cycling | |
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Woman's introduction to track riding – Saturday 2pm Third session was indoor as we don't use the velodrome when its raining. The riders used bikes attached to mag trainers. Eleri demonstrated how to ride a bike on rollers Info : http://www.dhbc.org.au/forum/viewtopic.php?f=4&t=2344 Contact: Jessica jnor7837@gmail.com Guy's are on Monday and Wednesday nights.
Road Racing On Saturday I figured that Sundays road race would be cancelled for sure, but I was wrong so I rode over the start line, with 4 RPM's in my legs. I wasn't expecting to set the world on fire. The format was A vs B, C vs D graded handicaps and E grade racing themselves. Placed in A grade, we set of chasing B grade and by halfway they had a 40 second lead, a couple of laps later and it was down to 30 seconds. Historically A grade had never caught B grade, but this time we had a chance. Down to 2 riders, we were swapping turns each lap and the seconds were dropping, not every lap. With 3 laps to go it was down to 14 seconds and we put everything into it, catching them with 200mtrs to go, but we were spent and they had the better of us. End result for me 2nd in A grade, 4th on handicap. Not so bad.
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| Exercise on Holiday | |
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How many of your friends have gone on holiday only to come back looking like they haven't set foot in a gym in their lives. But they were only away for 2 weeks, how could they have lost so much fitness.
Well the real crime while on holiday is actually the diet. When you are at home you have control over what you eat, but on holiday the food is whatever is dished up to you and most commercial food is based on taste, presentation and cost. The reality is that food can be made tasty at a low cost by using cheaper high calorie products. If you buy prepared food that tastes really good, its pretty likely to be bad for you. Alcohol is high up there too, we tend to drink more when we are on holiday.
OK, we don't want to loose that fitness while we are on holiday, so what can we do. Well basically there are 3 basic options;
Incidental Exercise This is activities provided by the purpose of holiday itself, for example;
The benefit here is that you've done the deed without cutting into the holiday time as its built into the activity itself.
Local Facilities Most hotels have some sort of gym, however there can be a wide variety in what they provide. So what to do is take opportunity out of what you find, rather than entering the gym with a strict routine in mind. The trick is to know a wide variety of exercises and know how to apply them to a variety of equipment
Local Gym. Most gyms offer casual visits for a fee, typically $20. Research the visiting location before you depart, send them an email if they don't have the info on their web page.
Bike hire. Once again do the research prior. Some cities have hire bikes that you just walk up to and use, such as Paris.
Running. This kills two birds with one stone, you exercise and you get to explore your local surroundings. This is my favourite , I've done things like head down a dirt road and found a small local village, cased out the local restaurants and found activities that I didn't know was available. Often the hotel will have some running route suggestions.
BYO. Perhaps running isn't your thing, or your not sure of the local safety. No problems, all you need is your own body and perhaps something like an iPod loaded with your favourite yoga (or something else). Even if you haven't got a video to follow, you can do some bodyweight exercises. A colleague suggested; - plank | |
| iPod applications | |
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Having been asked to write up about iPod applications for strength and exercise, I found a wealth of applications and reviews of those applications.
Loading your phone with lots of cool apps is in vogue nowadays, but not everyone, including yours truely has got into
What is an iPhone An iPhone is a small portable computer with a touch screen. It also makes phone calls. It provides a huge benefit over a convention computer in that it is small, light and portable. The iPod touch also caters for applications
What is an app App is short for application. An application is a computer program designed to run a phone.
Do I have to buy the iPhone, or can I buy another brand Most of the applications have versions for andriod which is the computer system run on most other phones. Microsoft have recently released a new computer system for phones and we can expect most of the applications to be available in the near future.
What do fitness apps do What fitness apps do is almost limited by imagination, but in a nutshell they could acheive can be categorised as; 1. Provide a set of information about the activity. This could be as simple as a list of things to do right thru to video presentations 2. Capture details on your activity. Typically recording what you have done, but can include tracking your results. 3. Analyse those details. Usually mapping the details against your goals and objectives 4. Refine what activity is to be done based on analysis of the results.
In plain English, you tell it about you, tell it what you want and it tells you what to do, refining that instruction as you log it's results.
Most applications are no where near as smart as the description above and most of the time we don't really need all those bells and whistles.
How much do applications cost All but a few are either free or cost so little that it wasn't a concern.
Which application is for me There are so many out there, that we are spoid for choice. In fact there are too many choices. I asked the question on a womans fitness forum and these were the ones they were using; Livestrong - http://www.livestrong.com/thedailyplate/iphone-calorie-tracker/ Nike - http://www.apple.com/ipod/nike/ Gym Buddy - http://www.appstoreapps.com/2009/01/26/gym-buddy/ mapmyrun - http://www.mapmyrun.com/imapmy/ MyFitnessPal - http://www.myfitnesspal.com/iphone Weightbot - http://tapbots.com/software/weightbot/ All Fitness - http://itunes.apple.com/us/app/all-in-fitness-700-exercises/id365497220?mt=8 couch to 5k! - http://www.c25k.com/ Run keeper - http://runkeeper.com/
What was apparent in the responses was how much they loved their applications. In particular the respondant for Gym Buddy said; [quote] It is simple to use for basic stuff (including supersets), though if you want to get fancy you can delve deeper into it and set up plans with varying arrangements of exercises within a 'workout'. e.g. You might have 'Workout X' and within that you'd have plans for Day 1, Day 2, Day 3, etc in the cycle.
It has a decent enough library of exercises, but you can quickly define your own categories and include notes with each exercise and indidvidual set. (handy for tracking setup notes about machines at different places)
You can enter in cardio type stuff, and define your own fields so you could copy data from your bike compter/hrm into it e.g. time, distance, peak HR, avg power, etc. An app called fitphone looks nice as well, and can do GPS logging so that may be of interest - it also does other stuff much like GymBuddy, though I have never used it just perused screenshots.
Honestly: I'd suggest jailbreaking, drop Installous on, trial them and buy the one that works. I bought one because it was a simple log, except when Apple dropped the fullstop/decimal point from the default number keypad you suddenly coudn't enter in a half kilo weight - so it was useless, other ones are buggy as well. Trialled gymbuddy and it was great so I bought the full version. [/quote]
Can I change applications Of course you can simply install an new app and start using it. However it is highly unlikely that you will be able to move your information from the old application to the new application, you will have to start again
Further reading Top 5 fitness apps review: http://reviews.cnet.com/8301-19512_7-10304825-233.html Health and fitness apps review: http://iphone-apps.toptenreviews.com/health-and-fitness/
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| Classes | |
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Need your help with Walker st at North Sydney, the class is under attended. If you have any friends who train at North Sydney, ask them to come.
Next weekend is Easter, come and join me at Newtown on Monday at 5pm.
Fitness First Mon 18/04/11 5:45 PM 5Dock Mon 5.45pm Tue 19/04/11 6:45 PM Rock Tue 6.45pm Wed 20/04/11 5:45 PM N Strath Wed 5.45pm Thu 21/04/11 6:00 AM Walker Thu 6.00am Sat 23/04/11 8:15 AM Rock HiPf Sat 8.15am Mon 25/04/11 5:00 PM Newtown 5.00pm
YMCA Mon 18/04/11 7:30 PM Riverwood Mon 7.30pm Tue 19/04/11 6:15 AM Riverwood Tue 6.15am
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| Ask Mike | |
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If you have any questions or things you would like to see in the newsletter, then let me know
See you at the Gym
Cheers Mike
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| Sleep Ride Eat Repeat | |
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Michael Clement
clementmi@gmail.com
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Sleep Ride Eat Repeat
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