New Aqua Endurance Program, Strength Training in the Water

By Ryan Holtzman, Elite Sports Club-Brookfield Personal Training Director

Aqua Endurance Training is a revolutionary new form of personal training that allows individuals of all different populations to break through mental barriers and physical limitations. By incorporating many of today’s most proven workout strategies in an aquatic setting, physical limitations are eliminated and real progress can be made. Aqua Endurance Training reduces stress on muscles, bones, tendons, and ligaments, making it possible for many people who simply cannot exercise comfortably on land to achieve personal fitness through water resistance based strength/aerobic exercises. This would include but is not limited to individuals with Arthritic conditions, weight bearing limitations, and pre- and post- surgical requirements.

Top 5 benefits of Aqua Endurance Training:

  • Rapid fat loss and effective toning through water resistance.
  • Ability to increase your exercise work load and burn more calories in less time.
  • Stay cooler, even while exercising hard.
  • Reduce stress on your joints, bones, and muscles.
  • Look forward to your workouts with an ideal combination of fun and effective training!

Types of exercises and equipment used with Aqua Endurance Training:

What our clients have to say about Aqua Endurance Training:

I am a very active person who enjoys working out and going to the gym. Having said that, I am always looking for different ways to sweat and get a good workout in! When I first noticed the Aqua E program, I was intrigued. I had to try it! I was a little reluctant due to the fact that I wasn’t sure of the intensity of the workout, and I wanted to make sure it was worth while. Well, it was. The intensity of the workout completely depends on what your looking to get out of it; in other words it IS for everyone. I love the variety of the exercises, and the way it makes me feel when I am done. I always thought I wasn’t a “water person” but this was great! Ryan is great too! He will put you through an awesome workout where the time flies by!!! I would absolutely recommend it to anyone; all different fitness goals or even any limitations. (Melissa Elgert, trains twice a week)

I work with Ryan Holtzman in Aqua endurance. It is a great program for me. I am 71years old, with arthritic knees. This workout is strength building without the stress on my knees. I also lost 6lbs. mostly around my waist. My blood preassure is 117 over 78. Plus Ryan is a great trainer. (Vaughn Trudell, trains twice a week)

Let us know if you are interested in trying Aqua Endurance training for FREE (currently only available at our Brookfield location). We also offer many water aerobics classes, swim lessons, lap swimming, and other types of aqua personal training; all in our salt water pools.

Do you include water workouts in your fitness routine? Tell us in the comments!

New Outdoor Boot Camp Facility Update

Progress is being made on our new outdoor boot camp facility at Elite Sports Club-Mequon! Interested in training on the new equipment? Check out this outdoor boot camp small group training starting this summer! We will also offer personal or semi-private training using the new facility. Contact us now if you want to get in on the action!

Elite Outdoor Boot Camp Facility
Assembling the new Elite outdoor boot camp main structure. It will have pull-up bars, climbing rope, battling ropes, monkey bars, and a TRX suspension system.

Benefits of the Gravity Training System

The Gravity Training System (GTS) is used in clubs throughout the world to teach a series of high intensity muscular endurance exercises while providing a time efficient full body workout. For those of you who are not familiar with GTS, it is very similar to the Total Gym used by Chuck Norris that can be seen on television. Gravity is divided into group training sessions and private training sessions at health clubs in order to provide a variety of workouts for members. GTS uses your body weight on a glideboard with an adjustable incline, while incorporating a dynamic pulley system to perform strength training exercises.

Often, people will complain that there is not enough time to get in a full body workout, however the primary advantage of using GTS is time efficiency. Most Gravity training sessions vary from 30-minute to 45-minute strength training sessions. You might be asking yourself how can you get a full body strength training workout in 30 minutes? When training on the GTS in a class format or in personal training, a sequence of exercises can be performed without even getting up off of the machine. In each selected body position on the glideboard multiple exercises can be executed to utilize time in an effective manner. The GTS workouts also minimize transitions in order to do as many exercises in each body position as possible. The GTS muscle sequences are put into an order that maximizes performance for efficiency and recovery while providing an intense endurance workout.

Gravity sessions are taught by certified personal trainers that have been certified through EFI Sports Medicine on how to use GTS and teach training sessions. Getting the guidance of a personal trainer while exercising will provide a more specific workout based on each individuals’ needs and exercise goals while eliminating the stress of figuring out what exercises to perform. You will not have to figure out how many sets, repetitions, or how long to perform each exercise.

The design of GTS is a benefit in itself. By performing exercises at an incline clients do not have to bear their entire weight load. This will minimize stress on the joints especially for clients who are beginners, overweight, or who have had injury issues. For example, if someone is at level 6 (or 21 degrees) on the glideboard and weighs 200 lbs, that individual is only moving 40% of their body weight or 81 lbs. If the exercise were to be done using the pulleys it would cut the resistance in half.

By employing the use of the free motion pulley/cable system on the GTS, individuals are able to do over 150 different exercises with variations. The pulley systems offer a free range of motion during upper body exercises, which helps you move beyond a fixed range of motion. The pulley system will improve overall strength through multiple ranges of motion. For example, I have personally worked with individuals who have had limited range of motion in the shoulder joint capsule who now have full range of motion.

The Gravity Training System has many strength training advantages. The GTS works all of the major muscles in the body while minimizing the time in the process. Formats for the training sessions last 30-45 minutes while transitioning from one exercise to the next with minimal interruptions. By not resting between exercises little to no time is wasted and the heart rate of clients stays at a high level, burning more total calories while also improving cardiovascular fitness. Working with a personal trainer on the GTS or using the Total Gym at home is a very time efficient and fun way to workout.

Are you interested in a Gravity group training session? Check out our fitness calendar for current small group training options. And as mentioned above, Elite Sports Clubs always offers personal training or semi-private training on the GTS machines. Please fill out this form to receive more information on the Gravity Training System.

Have you ever tried using a Gravity machine or the Total Gym? What did you like about it? Is there anything you didn’t like about it? Tell us in the comments!

Ray Hirn, BS
ACSM Certified Personal Trainer
Elite Sports Club-Brookfield
rayhirn@eliteclubs.com

Are you Staying Properly Hydrated During Exercise?

Many exercisers know that they should stay hydrated when exercising, but three questions often asked are how much, when, and what? This article is meant to inform the reader of the current recommendations that address these very questions. In answer to the first two questions, here are some general guidelines to follow about fluid replacement from The American College of Sports Medicine and other such societies:

Before Exercise:

  • Consume about 15-20 fl. oz. of water, 2 to 3 hours before exercise (to allow for absorption)
  • Drink 8-10 fl. oz. of water 10-15 minutes before exercise (to ensure that you begin exercise in fluid balance)

During Exercise:

  • Consume between 8 and 10 fl. oz. every 10 to 15 minutes during exercise
  • If exercising longer than 60 minutes, drink 8-10 fl. oz. of a sports drink (with 6-8% carbohydrate) every 15 – 30 minutes.

After Exercise:

  • Weigh yourself before and after exercise.
  • For every 1lb lost, replace with 20-24 fl. oz. of water.

Water and Sports Drinks Photo

In answer to the third question, it can be both a sports drink and water. And this, of course, depends on the situation. If you are an athlete or individual who works out intensely for 60 minutes or more, then a sports drink with at least 6-8% carbohydrate, like Gatorade, can be beneficial to replenish lost fluid, electrolytes, and carbohydrates. It also can help improve performance during these longer bouts of intense exercise. For the average population however, a sports drink is not necessary because the stores of fluid, electrolytes and carbohydrates in one’s body are usually not completely spent during a standard workout. Therefore, consuming water before, during, and after exercise is all the average person needs to keep their body hydrated. For the athlete or avid exerciser, a sports drink to stay hydrated would be beneficial for intense exercise events lasting longer than an hour, as stated previously, but up to that point is not really necessary.

If you’d like more advice on exercise hydration and nutrition, let us know! We’re here to help!

What are your favorite ways to stay hydrated? Do you have a preferred sports drink or do you just stick with water?

Exercises to Build Rotational Strength & Stability

By Jordan Meyer, Personal Trainer, Elite Sports Club-North Shore

The professional baseball season is in full swing (bad pun!), and that signals the start of youth & bar leagues. Baseball involves a lot of rotational movements, especially through the trunk (from your shoulders to your hips). The exercises below are good for building rotational strength and stability. Do them slowly and deliberately to avoid injury. Remember: if you or your child have been hibernating for the last few months, it’s best to start light until your body remembers what exercise feels like.

Note: These exercises are also good for you golfers out there.

Alternating lunges with a trunk twist exercise:

Cable twist exercise:

Remember to keep your core tight for both of these exercises. The old adage “practice like you play” doesn’t apply here, so go slowly with the rotations. We know you aren’t going to swing a bat or golf club slowly, but rotating slowly is going to build the strength you need to swing quickly.

“Those who do not find time for exercise will have to find time for illness.”
-Earl of Derby

Need a little further instruction on these exercises or what else to do to train for a sport (or recover from a sports injury) let us know, we’re here to help!

What exercises do you like to do to prep for baseball, softball, golf, or any other seasonal sport?