1. What’s the one exercise you can’t live without? We tossed that question to 92Y May Center personal trainer Jake Allyne and he demonstrated a movement he calls “Hi Definition.” Performing one Hi-Definition as shown in the chart above means you’ve completed a squat, a curl, a squat-thrust, 10 mountain climbers, a high lunge on each leg and a push-up while never allowing your two dumbbells to leave your hands. You just might have a legitimate shot at being fit for life if you did three sets of ten Hi-Defs three times a week. Jake’s got you covered if you can’t perform Hi-Defs right away. A photo album of prerequisite exercises can be found on the May Center’s Facebook page. While you’re there, take a look at the Abs by Jake series and get some ideas for putting higher definition on your six-pack.

    What’s the one exercise you can’t live without? We tossed that question to 92Y May Center personal trainer Jake Allyne and he demonstrated a movement he calls “Hi Definition.”

    Performing one Hi-Definition as shown in the chart above means you’ve completed a squat, a curl, a squat-thrust, 10 mountain climbers, a high lunge on each leg and a push-up while never allowing your two dumbbells to leave your hands. You just might have a legitimate shot at being fit for life if you did three sets of ten Hi-Defs three times a week.

    Jake’s got you covered if you can’t perform Hi-Defs right away. A photo album of prerequisite exercises can be found on the May Center’s Facebook page. While you’re there, take a look at the Abs by Jake series and get some ideas for putting higher definition on your six-pack.

  2. When 92Y May Center personal trainer Christian Hernani isn’t squatting nearly a quarter of a ton, he finds time to tell the rest of us puny beings why squats are among the best weight training exercises on the planet – even if we work with lighter payloads. For more free tips on getting buffed by summer, visit the 92Y May Center’s Facebook page.

    When 92Y May Center personal trainer Christian Hernani isn’t squatting nearly a quarter of a ton, he finds time to tell the rest of us puny beings why squats are among the best weight training exercises on the planet – even if we work with lighter payloads.

    For more free tips on getting buffed by summer, visit the 92Y May Center’s Facebook page.

  3. Power, Strength or Stamina – Which One? For those of you who lift weights – and there are plenty of good reasons for why you should – what is your weightlifting goal? Do you want to be stronger, more powerful, or have more stamina? 92Y May Center Personal Trainer Ken Watts, pictured above, provided some definitions to help you make up your mind: STRENGTH is the ability to produce force (e.g., lifting a heavy medicine ball) POWER is the ability to produce force quickly (e.g., throwing a heavy medicine ball) STAMINA is the ability to sustain the force you produced over a prolonged period of time (e.g., performing sprints while carrying a medicine ball) Judging from the size of Ken’s arms as well as his background as a bodybuilder and fifth-degree black belt, we’ll take his word for it. Ken also gave some great pointers a few months back on the 92Y May Center Facebook page about choosing the right medicine ball for you.

    Power, Strength or Stamina – Which One?

    For those of you who lift weights – and there are plenty of good reasons for why you should – what is your weightlifting goal? Do you want to be stronger, more powerful, or have more stamina?

    92Y May Center Personal Trainer Ken Watts, pictured above, provided some definitions to help you make up your mind:

    STRENGTH is the ability to produce force (e.g., lifting a heavy medicine ball)

    POWER is the ability to produce force quickly (e.g., throwing a heavy medicine ball)

    STAMINA is the ability to sustain the force you produced over a prolonged period of time (e.g., performing sprints while carrying a medicine ball)

    Judging from the size of Ken’s arms as well as his background as a bodybuilder and fifth-degree black belt, we’ll take his word for it.

    Ken also gave some great pointers a few months back on the 92Y May Center Facebook page about choosing the right medicine ball for you.

  4. HOW TO TRAIN FOR A MARATHON RACE This Sunday’s New York City Half Marathon will attract more than 15,000 runners and inspire hundreds, if not thousands of future runners (For your bedtime reading, here’s a dissertation on what motivates new marathon runners and why). In case you feel motivated to run a marathon or perhaps NYC’s full marathon this fall, we have a few training tips courtesy of Jenny (“Juana”) Vazquez, a personal trainer at the 92Y May Center for Health, Fitness & Sport, who is also an accomplished marathon runner. By way of cred, Vazquez ran 2:44 in the 1998 Duluth Marathon and placed 19th for women in the NYC Marathon that same year. She currently counts endurance athletes among her list of clients. [[MORE]] Vazquez says finishing a marathon “Requires a personal running program because not all running programs fit everyone,” but she offers four pieces of training advice—beyond making sure your physician is okay with your ambitions: · Your health is more important than a running program. “Sometimes, you have to make changes in your program depending on how you’re feeling,” says Vazquez. · Choose the right gear. Wear the right running shoes and wear clothing that is appropriate for the weather and running conditions. · Create a strong mileage base. Vazquez advises that your goal is finish your race healthy and strong, and she recommends that you create a running base of 20-30 miles a week before starting your marathon running program. Vazquez also provided a sample outline for a weekly six-day training program: DAY 1– easy running day (about 6-8 miles) DAY 2 – speed workout (run 400-800 meters or run in time intervals) DAY 3 – tempo run (maintaining specific miles-per-minute speeds) DAY 4 – easy medium run (about 60% of long run) DAY 5 – repeat speed workout DAY 6 – long run One good reason to know our personal trainers is that they prepare athletes at virtually all levels for many sports and exercise modalities – including marathons and triathlons.

    HOW TO TRAIN FOR A MARATHON RACE

    This Sunday’s New York City Half Marathon will attract more than 15,000 runners and inspire hundreds, if not thousands of future runners (For your bedtime reading, here’s a dissertation on what motivates new marathon runners and why).

    In case you feel motivated to run a marathon or perhaps NYC’s full marathon this fall, we have a few training tips courtesy of Jenny (“Juana”) Vazquez, a personal trainer at the 92Y May Center for Health, Fitness & Sport, who is also an accomplished marathon runner. By way of cred, Vazquez ran 2:44 in the 1998 Duluth Marathon and placed 19th for women in the NYC Marathon that same year. She currently counts endurance athletes among her list of clients.

    Read More

  5. Wrongfully relegated by many to the fringes of ancient fitness lore, the rowing machine remains a highly effective way to condition your entire body while building endurance and stamina. Besides, who doesn’t want to burn almost 800 calories per hour? (Have you seen House of Cards?) Janelle Sanchez, a personal trainer at the 92Y May Center for Health, Fitness & Sport, offers three tips to make the most out of your rowing workout: Make sure the rowing machine’s foot straps fit snug. Retract your shoulder blades when pulling back. Bring arms together, then bend knees, when moving forward. Janelle recommends a ten-minute row session at 50 percent of your maximum effort if you are new to rowing. More experienced rowers may want to tackle a more challenging routine such as Tabata.Look for more fitness tips on the 92Y May Center’s Facebook page.

    Wrongfully relegated by many to the fringes of ancient fitness lore, the rowing machine remains a highly effective way to condition your entire body while building endurance and stamina. Besides, who doesn’t want to burn almost 800 calories per hour? (Have you seen House of Cards?) Janelle Sanchez, a personal trainer at the 92Y May Center for Health, Fitness & Sport, offers three tips to make the most out of your rowing workout:

    • Make sure the rowing machine’s foot straps fit snug.
    • Retract your shoulder blades when pulling back.
    • Bring arms together, then bend knees, when moving forward.

    Janelle recommends a ten-minute row session at 50 percent of your maximum effort if you are new to rowing. More experienced rowers may want to tackle a more challenging routine such as Tabata.

    Look for more fitness tips on the 92Y May Center’s Facebook page.

  6. FACT: Workers who exercise regularly earn 9% higher pay on average than those who don’t. -Wall Street Journal’s Smart Money Blog cited a study completed by Cleveland State University titled The Effect of Exercise on Earnings. This conclusion not only makes a gym membership one of the best investments for these tough economic times, but it makes the free trial week offer from 92Y’s May Center for Health Fitness & Sport free seed capital!

    FACT: Workers who exercise regularly earn 9% higher pay on average than those who don’t.

    -Wall Street Journal’s Smart Money Blog cited a study completed by Cleveland State University titled The Effect of Exercise on Earnings.

    This conclusion not only makes a gym membership one of the best investments for these tough economic times, but it makes the free trial week offer from 92Y’s May Center for Health Fitness & Sport free seed capital!