Tag: Cardio

Inspirational Member of the Month is Jamie Osbourne

The Seattle Athletic Club is thrilled to announce that our Inspirational Member of the Month is Jamie Osbourne!  I’m certain you have seen Jamie working out in the club; he is here nearly every morning and utilizes every square inch of the club including the weight room, cardio room, the Pilates Studio, Cybex room, and the stretching area.  He loves to share his amazing journey of struggle and triumph, and here is a peek into his recovery process from a devastating cycling accident in 2007 and his incredible climb to where he is today.

1) Jamie, we see you here each and every day! What inspires you to workout every day?

a) To rebuild strength, balance and posture which have all been compromised by paralysis and other residual deficits due to a bad road cycling accident in 2007 rendering me quadriplegic b) Working out produces endorphins which by far are the best pain killer of anything I take c) Community – it’s great for my mental health to see friends, familiar faces, and other like-minded folks committed to exercise and fitness d) Energy – it’s a great way to start the day e) Most importantly, although progress comes very slowly, I always have goals, and over the last 6+ years since rejoining the club have made significant improvements in many areas that have allowed me to go places physically I never thought possible in 2007 when I was injured. Btw, my doctors are very intrigued by my continued progress, which for spinal cord injury was generally understood to flat-line after 1-2 years. I’ve had more recovery in the last 6 years since rejoining the SAC than I did in the first 3 years by many fold!


2) We know you are facing some incredible physical challenges.  What advice would you offer to those facing any physical obstacle?

a) Have goals of some kind, achievable goals that you can build on, produce small victories that will accumulate over time and become bigger victories. Perhaps a goal is just getting yourself to the club, and do some stretches. Check off a goal and move on to the next, and reward yourself in some meaningful way. b) Consistency – it doesn’t have to be 5-6 days/wk but do it on some consistent frequency and the gains will come. c) Work to overcome fear, which our bodies often do to protect ourselves when injured. At some point that fear becomes an impediment. One of the best pieces of advice I received at the club was “Jamie, you need to learn to trust yourself.” It changed everything in my recovery. c) Visualize. I picture in my head in great detail the next goal I want to accomplish. I sometimes think of myself as a movie maker – actor, writer, producer, director. Every time I do this for some big goal I want to accomplish it has come true. d) Make the best of it. Focus on the things you can do, not what you can’t or used to do. I spent way too much time in the first couple of years stuck in the past, and having difficulty coming to grips with a new reality. As a famous football coach once said, “play the hand you are dealt.” e) Be willing to try new things, and don’t get discouraged or stop doing something because everyone else can and you can’t. I’ve tried many different things where I struggled mightily. Instead of giving up and saying I can’t do this, I viewed it as a challenge. What I do when I first start something new with difficulty is to view my starting point as a baseline “I’ve found my baseline” I’ll often say and build from there. Weights, Machines, Bands, Pilates, Barre,Yoga and pushing the sled are all exercises I’ve struggled with initially but gained much from.


3) What have been your greatest recent accomplishments?  (I heard there was a recent ride around Mercer Island?!)

a) Being able to live independently with little/no accommodation with exception of using trekking poles for walking longer distances. b) Most recently, I’ve cycled around MI 3X in the last 2 months, each time without stopping and each time after I’ve worked out Sunday mornings after 2.5hrs in the gym, including Shari’s spin class. It helps loosen me up. c) In 2015 I rowed in an 8man crew shell at my alma matter in Ithaca NY. d) I was able to hit golf balls on the driving range, even make reasonable contact without falling down d) I hit my best results in average wattage on the spin bike for 60 minutes e) I took several ski runs at the base of Backcomb last Christmas (on the green run!).

Of course all of these efforts are very painful which is why I don’t do them on a regular basis. There is always a price to pay in anything I do. When I do though I feel so alive!


Please help us in congratulating Jamie on his nomination for Seattle Athletic Clubs’ Inspirational Member of the Month!


4th of July Workout

For this 4th of July, we want to infuse your training with some explosiveness and intensity. Don’t be fooled by the deceptively simple movements, like our founding principles they are simple but powerful. And America wasn’t built alone, so grab a friend and challenge each other to perform at the very best of your abilities.

Warm-up 5 min on some cardio equipment; then perform 4 rounds of each exercise for 10 reps of the following:

A.) Lunge Jumps

B.) Barbell Push Press

C.) Squat Jumps

D.) Resistance Band Standing Explosive Chest Press

Rest 1 minute between rounds.

Move with purpose between exercises. If done correctly, you don’t want to do a round five. You may even be seeing fireworks. If you have any questions, please ask any of our fitness professionals.

Get Fit and Slim Fast: LIFT SOME WEIGHT!

I often hear from female clients and female members that they don’t like to lift weights, especially heavy weights because they don’t want to bulk up. I know I’ve written about this topic at least twice before. Maybe the third times the charm.

The illusion of bulking up is just that. If you really were bulking up from lifting weights quite a few stars would have to align to result in such things.
• One, you would have to be lifting HEAVY twice a day.
• Two, you would have to be eating nothing but boiled chicken and broccoli.
• Three, you would have to be pushing yourself to the ends of your strength during every workout.
• Four, you would have to workout hard 5-7 days a week consistently.
It’s incredibly hard to put on large amounts of muscle mass and for the average gym-goer takes a long time to add any real size in muscle. Women especially have a much harder time putting on size, we do not have the testosterone, the same fat deposits (women have much more affinity to hold fat in the arms and hips than males do), and women have smaller muscle size in general. So any noticeable size in muscle is super hard to accomplish. You can get stronger and you may see your muscles more (generally that’s just a result of losing body fat and less about having huge muscles), but lifting enough to have serious guns will probably never happen.

What will happen if you push yourself and lift heavy weights? You will get stronger. Who doesn’t want to be stronger? The stronger you are the easier lifting your grandchild is. The stronger you are the easier it is to start the lawn mower. The stronger you are the easier it is to climb that hill. Strength means you can do more for yourself, you can be confident in your physical feats (will I or won’t I throw out my back lifting the dog into the car?).

What will happen if you lift heavy weights? You will lose body fat. You will increase your muscle fibers (fibers, teeny tiny fibers), which means that your muscles will burn more calories every day to function. Adding extra fibers means that your whole body will need to utilize more calories every day to sit, to walk, and especially to exercise. How sweet is that?! Without doing any long cardio or scaling way back in calorie intake you can lose body fat just by increasing your squat weight and doing fewer reps. Sounds good to me!

What will happen if you lift weights? You will increase your bone density. You will feel a bigger sense of accomplishment (When was the last time you got off the exercise bike after your regular 45 minutes while reading the paper and said, Man I can’t believe I just did that, I’m awesome!). You will have better body composition, that strapless dress will look so much better with stronger arms, I swear! You will move better and with more confidence.

Lifting heavy weights is as much (sometimes way more) cardio as it is strength. It takes a ton of energy to perform heavy lower body exercises and thus increases your heart rate substantially. Lifting heavy is comparable to sprinting up a hill. That sounds like a great way to kill two birds with one stone!

I hope more women get in the weight room and really work hard with the weights. I am a total believer in pushing yourself and lifting “real weights”. The women that take my lifting classes all look AMAZING. In case you haven’t noticed, I’m not churning out huge, beefy, bulging biceped women. Strong means fit. Strong means lean. Strong means healthy. Strong is beautiful. Let’s get strong!

For more information on how to start a strength training program please contact Adriana Brown

98, 99, 100!

Are you spending a good 20 minutes doing ab exercises every workout?  Are you doing the same 3 over and over again?  Can you do all those exercises 100 times without getting tired or sore?  Well it’s time to change your workout and improve your movements.  Here are two simple abs that will make you wish you had never read this article!


Ab Roll-ups.  This is a full body movement and is as much about cardio as it is about abs.  There are three levels (and more but we’ll stick to the basics here) to this movement, so just in case you feel like you’ve mastered it there are plenty of ways to make it more difficult.


  • Level 1: The basic ab roll up will include you, a mat, a medium sized medicine ball (6-10lbs) and some open space (in case things don’t go exactly to plan)
    • First- Laying on your back pull your knees up towards your chest, rolling into a ball (but not so much that you roll yourself all the way backwards)
    • Second- Throw your legs down with some umph and plant your feet about shoulder width apart, make sure to roll your spine as you come down so your butt doesn’t smack the floor.
    • Third- As your upper body pops up off the mat, thrust the medicine ball out in front of you (the extra weight will help add more forward momentum and make it easier to stand up)
    • Fourth- with your butt down and chest up (think great squat form) stand up quickly.
    • Fifth- come back to the floor the same way you went up and as soon as your butt hits the mat pull your knees to your chest and repeat steps 1-4 The first rep is always the hardest as you start with no momentum.  So if you don’t make it up just continue your roll and try again.  Shoot for a set of 5
  • Level 2: If you’ve mastered that movement know it’s time to get rid of the medicine ball.  You can instead (if need be) start your roll with your arms over your head on the mat and as you throw your feet down to the mat shove your arms out in front of you and use that momentum to help you up.
  • Level 3: If this is still to easy perform the same movements but this time cross your arms tightly over your chest.


In all of these movements it’s important to strive for good form when you go to stand up.  Make sure that as you begin to stand that you have your hips under your shoulders (chest up butt down) and that your spine is extended and not rounded.  Ultimately shooting for 10-15 reps is plenty, as you’ll notice that your abs and your cardio will both be taxed and it becomes fatiguing quickly!


The second ab exercise I’d like to share with you is a basic Plank with an added bonus of a shoulder touch.  Make sure that you are always engaging your abs in your plank before you add movement.


  • First- Start in a plank from your hands and toes.  Your shoulders should be directly over your hands or if you’d like to work a little harder putting your shoulders in front of your hands will engage more abs.
  • Second- make sure you get a good pelvic tilt so that your abs get turned on, you should immediately feel your stomach muscles engage once you have done a correct pelvic tilt.
  • Third- Pull your right hand off the floor and touch your left shoulder, hold for 2 seconds.  As you pull your hand off the floor you need to make sure that your hips stay facing the floor (they don’t turn with your arm), to help maintain this squeeze your glutes.
  • Fourth- place your hand back on the floor, re-check your hips (facing the floor, abs engaged, shoulders over hands) and then pick up your left hand and touch your right shoulder.  Again, hold for 2 seconds.  Shoot for a set of 5-8 reps each arm


It is extremely important that you maintain a flat plank (hips stay even with your shoulders, not popping up), there is little to no rotation as you move your hands, and that you always maintain weight in your hands.  Hold the full 2 seconds, this is not a rushed exercises.  In fact, the slower more deliberate you are the harder this exercise is.


The next time you go to do your 500 ab crunches replace a set or two with one of the above exercises and see how you do.  If it’s still too easy find a trainer and I can guarantee we can make you work harder!

Rethinking Your Cardio

One of the key components to any exercise program is cardio, however for most there is still a lot of mystery surrounding this topic. What machine works the best? How fast should I go? How much time is needed? As a result of this confusion most will tend to gravitate to one machine and perhaps even worse, remain at one pace and intensity for weeks on end. The goal of this article is to shed some light on this topic and leave you with some alternative ways to challenge yourself in a more time-efficient and fun manner.

How long should my cardio be?
There are many theories surrounding the topic of most effective duration of a cardio workout. It seems as if every year there is a new study claiming 30 minutes, 40 minutes, 60 minutes, etc. is the key to the most effective cardio workout. With such a wide variety of options to choose from, all claiming to be the superior method, it tends to leave many overwhelmed and confused. There is however good news. What virtually all of these methods have in common is the inverse relationship of time to intensity. The more intense the activity, the shorter the time needed to produce or maintain a training effect; the less intense the activity, the longer the required duration. In short, if you find you only have 30 minutes to devote to cardio, rather than choosing a light jog, try adding in sprint intervals. This will in turn not only promote positive changes to your cardiovascular system, but will also have a significant impact on the total number of calories burned.

What machine works the best?
This is often one of most discussed aspects pertaining to cardio training and unfortunately there is no right answer. Regardless of the machine, all of them have their strengths and weaknesses. For example, while the treadmill has the added benefit of forcing the user to exercise at a certain pace, it provides little to no benefit to the muscles of the upper body. The elliptical provides a low impact option to cardio training but leaves the intensity of the workout solely up to the user. All of these machines can have tremendous benefits but it is important remember to challenge your body in new ways regularly. Remember, there is no “perfect shape”, rather than always gravitating towards that same cardio machine, try a new machine each week. This will help keep your body balanced and prepared for whatever life throws at you.

Lastly, while we all know those certain individuals who absolutely love nothing more than spending an hour on a cardio machine, the reality is that this doesn’t describe the vast majority of us, myself included. Possibly the most difficult hurdle involving cardio to overcome is the mental aspect. All cardio machines revolve around a repetitive movement than can quickly become boring and monotonous. This is especially discouraging when the goal of a quality cardio workout is to challenge your body through intensities it isn’t used to. Here is a list of cardio workouts that will hopefully spark your interest, and in the process, might introduce you to a few new pieces of exercise equipment.

For more information on cardiovascular training or questions surrounding the four workouts, please contact Personal Fitness Trainer Will Paton.

8 tips to make cardio easier and more fun!

The holidays have come and gone and some of you might have put on extra weight that you want to lose. Or maybe your New Year’s resolution is to drop 10 pounds in the next three months. If this is you; I have some tips to making cardio more enjoyable and easier for you.

8 tips to make cardio easier and more fun:

  1. Start out slow
    When beginning cardio, most people seem to want to hop on the elliptical, put the resistance up, and go as hard and fast as possible to burn those calories. This is okay to do, but can quickly tire you out and make you not want to do cardio as often or at all. My advice is to hop on the elliptical, treadmill; etc.and put the resistance to a light to moderate setting and start slow. Once you get more comfortable with this resistance and speed, you can slowly progress both resistance and speed.
  2. Pick good music
    When you’re listening to music you enjoy, you will want to continue your cardio workout for a longer period of time. Pick music that is quicker paced and keeps you pumped up. Music plays as a distraction while exercising because you are not paying attention to the time as much when you’re enjoying a good song. This is definitely a great method to making cardio go by faster.
  3. Mix it up
    Most of us choose one machine that we like to do and stick to it; for example the elliptical. If you are getting bored of cardio because you are using the elliptical every other day for 30-60 minutes, then switch it up. Try the elliptical for 15 minutes and then the treadmill for 15 minutes. If this still isn’t enough, you can add in the stair stepper or the stair climber as a third machine of use.
  4. Add it into your strength training routine (Circuit Training)
    If you are lifting weights upstairs, take the time to add in a minute sprint on the elliptical or bike between each set of exercises. This will keep your heart rate up as well as blood flowing throughout your muscles. It is easy for individuals to totally forget about cardio, so to make it easier and shorter, just add it between different sets of what you do enjoy.
  5. Interval Training
    If you get bored of jogging on a treadmill at 5.4mph for 20 minutes, then switch up the speed and time frames. For example, walk for a minute at 4mph and then run for a minute at 6mph. Repeat this about five to ten times to keep that heart rate up. If you would like more of a challenge, then increase the speed after each set. For example, walk at 4mph for one minute, run at 6mph for one minute, walk at 4.2mph for one minute, run at 6.2mph for one minute; and so forth.
  6. Find a Buddy
    There are days when we just don’t have the motivation to come into the gym. Therefore, everyone should have that friend that will help motivate you or visa versa, to go to the gym or for a walk outside. When exercising with someone else, you can carry on a conversation and forget you are even working hard or sweating. If that friend is competitive, that is a great way to get incentive to beat each other’s time or distance or whatever the goal may be. This is also another way to make time go by a lot quicker during cardio exercise.
  7. Take a group exercise class
    If you don’t do well by yourself and on the same machine every week, try taking a group exercise class. There is an instructor in each class along with a group of members just like you to keep you motivated and on top of your game. The Seattle Athletic Club offers many different types of classes involving great cardiovascular workouts. Some of these classes are Power Cycle, Zumba, and Step Aerobics.
  8. Jump Rope!
    Most of you probably learned how to jump rope in elementary school at Recess. We think of it as something we did when we were kids for fun, but people forget that this can actually be a cardiovascular exercise. Try it for a minute and see how tiring it can actually be. Jump roping is a great way to keep your cardio workouts fun and effective.

How Many Calories am I Burning…Really?

Calorie counting tools are becoming increasingly popular. They are available as part of many fitness apps, on heart rate monitors, and most commonly, they are attached to cardio machines that adorn our basement as well as the gyms we frequent. But, how accurate are they?

In two words: not very. Do not be completely disheartened, though, as there is more to the story.

The accuracy of your calorie counter is impacted in part by how much information you make available to it. The more info you provide, the more accurate the results will be. Data like height, weight, age, gender, and heart rate can all improve the accuracy of your calorie measuring tool of choice. If your elliptical does not ask you for the aforementioned data, or if you choose not to provide it, it will make some assumptions for you. The equations that these devices use vary somewhat depending on the manufacturer, but most use statistical averages (often based on a 150 pound young male). Therefore we recommend that you provide as much data as you can.

Unfortunately, even if you provide all the data your particular device asks for there will be some critical gaps that will impact its ability to accurately estimate your caloric expenditure. Metabolism is a very unique and individual thing; as such it is hard to estimate accurately. In addition to the variance caused by questions that are answered easily (age, gender, height, and weight), variables like body composition, the time and structure of your last meal, as well as even your stress level can have a dramatic impact on your metabolism.

Also it is worth mentioning that some companies have been known to intentionally provide positively-skewed data, assuming that the more calories you perceive to burn, the more you will enjoy (and recommend) their product… just something to consider.

Ultimately, you cannot really trust the calorie readings on your cardiovascular equipment. However that does not render the data is useless; rather it implies that you should be careful how you use the readout to make decisions. Since the estimates are largely inaccurate and vary from machine to machine, it is probably not a good idea to compare what you burn on the treadmill with what you burn on a stationary bike in order to decide which machine is more effective. The same goes for creating comparison between individuals – what a machine tells you and what it tells your friend may not be the same, and that says nothing about you or your friend’s level of fitness. Above all, do not estimate your weight loss expectations, or reward yourself with calorie-dense foods based on the readings provided by your calorie measurement device (not that using food or food-like substances as a reward is a good idea anyway).

What you can use these devices for is a measurement of relative intensity and/or performance. If you are using the same piece of cardiovascular equipment every time you work out, the calorie’s burned readout can help you compare your performance from day to day. This will allow you to set goals relative to your previous workouts, and can be a good way to push yourself to work longer and harder.

Above all, remember that cardiovascular exercise is aptly named, as it primarily impacts the function of your cardiovascular system. The road to body composition improvement rolls through the kitchen and the weight room. The low intensity, long duration work you put in on the elliptical is mainly for your heart, blood, blood vessels, and lungs. If you are headed to the treadmill with the idea of burning calories on your mind, you are missing the point.

Weights Before Cardio or Vise Versa?

This is a question that we are asked quite a bit. “Should I do my cardio first, or hit the weights?” The answer is somewhat ambiguous, as it depends on your goals. So…we always discuss it.

Firstly, we need to define what is meant by the term “cardio”, because you should be participating in a light cardiovascular warm up prior to executing your resistance training routine. Appropriate warm up consists of three to five minutes of light cardiovascular activity, which will help get your heart pumping, pushing fluid to your extremities and in turn simultaneously preparing your body for optimum performance and injury prevention. However, do not go much longer than a few minutes, as you will begin to waste precious energy!

For most individuals (i.e. those interested in improving overall fitness, preventing injury, maintaining joint strength, improving body composition, and the like) the weights should come first. We have a limited supply of energy to commit to each workout, and thus as you progress through your routine you have less and less energy to spend. Lifting with less energy means less repetitions and sets performed, which translates to less results. The consequences for your cardiovascular routine are not nearly as dire. While running with less energy means you may not be able to go quite as fast, you will still be able push yourself to a level of exertion relative to that which is possible at the beginning of your workout. An equivalent level of exertion means an equivalent heart rate, which means…equivalent results.

From the standpoint of injury risk, the weights win out as well. Technique is critical in the weight room, and our ability to maintain correct form decreases as we become increasingly exhausted. Attempting to lift with reduced energy impacts our ability to maintain appropriate form and tempo which increases the likelihood of an injury occurring.

The only real exception to this rule is if your primary goal is to improve your cardiovascular fitness (e.g. you are in the final training phase for a marathon). If that is the case, working on your cardio after you have already spent some of your energy in the weight room can impact your ability to train at the level that you must in order to make the anatomical adaptations requisite of your culminating training event.

All of that said, ideally you should separate your resistance and cardiovascular training! Separating your cardiovascular and resistance training workouts (e.g. performing them on alternating days, or perhaps one in the morning and one the other in the evening) will give you time to rest, recover, and replenish your body (via rehydration and eating healthfully), and in turn receive the most from your workouts. So if you have the time, split up your training! If not, do what is best for you based upon your individual goals.

Does fancy make a difference?

Do you ever watch ESPN, see the NFL players training, and think, “Man, my gym really needs a tractor tire and a sledge hammer!” Or do you catch your eyes on the super fit member doing kettlebell swings and think that you really need to buy one of those for home! Or maybe you watch a YouTube video of some amazing new training on nothing but a log and a huge rope and think that you have really been missing out on the magical answer to achieving your goals! Well stop wondering and start reading…

The fitness industry is a million dollar industry, why, because everyone is always looking for the next big thing, the next revolution in health and fitness. If you stay up late enough you’ll probably run across half a dozen infomercials nearly all dedicated to some new piece of equipment that is sure to give you a six pack, a perfect butt, decrease body fat, allow you to enjoy endless hours of amazingly effective cardio. Everything from the Shake Weight, to the Pilates chair, to gizmos and gadgets that help you jump higher, run faster, and lift more. Does it work? Chances are no, chances are its all flash and no results. Some things may work if you stick with them but the “getcha” of equipment for the home is that it’s accessible all the time so you put off using it. Plus there is no one there to push you to do it, to support you, to help you, or to cheer you on. So most of the time you use your equipment at home for a week and then it becomes a clothes hanger (like that treadmill collecting dust in your basement). But in addition to the lack of use, the equipment is mostly smoke. You can lose 10lbs without a Bo-Flex if you got your diet in order and stopped coming to the gym just to use the steam room.

But what about fancy stuff at the gym, it must be worth it right?
Most non traditional equipment at the gym is great if you know how to use it. Here at the SAC we have a Versa Climber (it’s down in cardio next to the Stepmills), and what an awesome machine, if you know how to use it right. Do you need to have a Versa Climber to achieve your goals? Absolutely not. Do you have to know how to use the TRX to improve your flexibility and strength, no. When you see your co-workers working out with a trainer and tossing a sandbag around do you feel like maybe that’s why she looks like a swimsuit model and you don’t? Well the equipment is not the answer. Yes, the equipment we offer here at the SAC is amazing and helpful to training but it WILL NOT MAKE OR BREAK YOUR TRAINING. Just because you don’t know how to use the Quadmill does not mean you cannot strengthen your quads a number of other ways and some of them remarkably similar to the work you get on the Quadmill. Just because you don’t know how to swing a kettlebell doesn’t mean you can’t grab a dumbbell and accomplish a similar exercise with the same principles. While it’s nice and fun to change up your routine and learn something new and cutting edge it’s not magically going to change your workout world. The most important part of changing your workouts is learning proper movement. Understand why you are doing exercises and how they apply them to reaching your goals. If you understand the basics of movement then you can literally workout efficiently anywhere. If you only know how to use a TRX for exercise the next time you find yourself on a 2 week vacation you might not have a clue of how to get in a workout, let alone a good effective one. So equipment is great, but knowledge and understanding how to move your body is the ultimate key.

When you start and master the basics the possibilities are endless. You can learn how to use the fancy stuff but don’t think that learning how to use a strength rope is going to change your body into a professional athlete. When it comes down to it, it’s not about the equipment, it’s about how you move your body without weight, straps, bands, bags, bells, bars, etc. that will make or break your fitness advances. So bottom line, don’t get consumed by the fancy, the new, or the different…rather, be consumed by quality of movement and building a base of knowledge. Then if you feel like swinging a sledgehammer onto a huge tire go for it; but just remember why you are doing it and how it applies to you and your goals!

If you are looking for further ideas on how you can integrate some of these great pieces of exercise equipment in to your workouts, please contact Personal Fitness Trainer, Adriana Brown.

Zoning (Heart Zone Training Systems) – Fitness in a Blink

Start 2012 by knowing how the heart muscle responds on a emotional, physical and performance fitness level.

Meet, ZONING, the Fitness in a Blink program by Heart Zones USA. This program is a three heart zones training system created by Sally Edwards, MA, MBA to make cardio exercise easy, individualized, and well, more fun.

Sally Edwards is the founder of Heart Zones USA, is a Triathlete Hall of Fame inductee, finisher in 16 Ironman triathlons, author of 24 books, many based on the use of cardio training using a heart rate monitors and much more. Sally cares deeply about America and well, the world to be fit.

Barbara Miller, personal fitness trainer at Seattle Athletic Club Downtown, has been learning the new methodology on heart zone training. In the last year attending 3 workshops, Maximum Heart Rate Zones , Threshold Heart Rate and now ZONING the fitness in a BLINK Program. Her background working with deconditioned hearts has found this new program ZONING a break through in heart zone training as a valid tool to see the hearts progression in aerobic conditioning.

Zoning is all about controlled heart measuring. ZONING energizes your body and your mind through personalized cardio-activity based on current level of fitness. Zoning is dependent on the metabolic response to exercise stress and is sometimes referred to as “metabolic training”. Threshold heart rates are dynamic – they change aerobic capacity or aerobic fitness level. Using a heart rate monitor, applying the individual field test for the Threshold 1 and Threshold 2 tests. As you get fitter T1 or the Top of the Blue Zone” and the T2 or “Top of the Yellow zone” heart rate numbers change.

ZONING fitness in a Blink is a 6 week program starting in February, Heart Awareness Month. Contact Barbara Miller, Personal Fitness Trainer for more information at bmiller@sacdt.com