H.E.A.T. Blog

A few weeks back, HEAT gave new meaning to the term "stair workout" when we gathered at the Frost Bank Tower to help make a video promo for the American Lung Association's 2010 Fight for Air Climb event (coming up on May 15). Campers ran from the 1st to the 31st floor in a timed challenge, with the winner completing this amazing feat in only 5:58!

Short workout, you say? Oh but there was so much more! Once campers made their way to the top, the real sweating began. In a space with a 360-degree view and an open floor plan, we mixed more stair runs with push ups, wall sits, jumping jacks, bear crawls, partner sit ups, planks and other exercises to complete an intense 60 minutes of drills. In all, every camper ran over 95 flights of stairs (just 7 shy of the Empire State Building).

HEAT Boot Camp's first-ever "Workout for a Cause" is centered around getting fit and giving back to the community. This hour-long boot camp will benefit one of our special teammates, John Sanchez, whose brother has been battling lymphoma for several months and has seen major improvements. John and his family have been greatly supported in their fight by the Leukemia and Lymphoma Society. It's John's mission to help raise money to give back to this great organization.

Come help John reach his $3,800 marathon goal by working out! Each  participant's $10 minimium donation for this special session will go to help LLS lead the fight against blood cancers. Feel free to recruit friends, family members any anyone else you know who'd like to get sweaty with a bunch of friends and contribute to one of the worthiest of causes!
 
The quick-and-dirty details:

• Minimum Donation -- $10 minimum per person, cash or check only
  
• Check in Time -- 9:45 a.m.
• Location -- Meet at the RunTex Annex, behind the RunTex main store at Riverside and South 1st
• Wear -- Appropriate workout attire
• Bring -- Yoga mat or towel
• Notes -- The workout will be outside and appropriate for ALL fitness levels
• Requirements -- Must be clear of injuries or serious health risks to participate

Want to know more? Check out the Workout for a Cause Evite and RVSP for this amazing event -- or get more info on HEAT's Workout for a Cause from my interview on CBS KEYE TV. Hope to see you all there!!!

Need a great workout? Try my "Filthy 50!"

50 Box jumps or air squats

50 Regular Pullups or Jump Pullups

50 KB Swing

50 yards of walking lunges

50 floor elbow to knee crunches

50 overhead DB press

50 Lower back ext with Barbell or Db

50 Wall Ball throws (max 10lbs)

50 Burpees

5 min of Jump rope

Not tired, not sore ... must not be working hard enough. WRONG!

There are a few common myths we need to dispel. Soreness, fatigue and/or throwing up is NOT a measure of how hard you are working. I often ask, "Are you sore from the last workout? How do you feel today?" because I want to assess what muscles you have already worked and adjust that day's workout accordingly (even though some of you accuse me of taking some sort of sick pleasure in your pain).

Most hard-working individuals equate a good workout with being exhausted and sore. I can't tell you how many times I've had athletes say, "You didn't even make me puke" after a workout. My response is usually, "I didn't make you puke because I didn't want to make you puke. Making you puke would be easy. Getting you stronger, faster and more flexible actually takes some work."

Puking is one of the most catabolic things you can do to your body. If your goal is to increase muscular strength and/or muscular hypertrophy, you should do everything possible NOT to puke during your training!

Fatigue is another popular indicator people use to rate the productivity of their workouts. Remember that the aim of your training session should dictate how you feel after your workout. For example, if you're going to perform a plyometric workout to improve your vertical jump, you shouldn't be exhausted afterward. Actually, a properly designed plyometric workout should stimulate your neuromuscular system, and you should feel better afterward than when you started. On the other hand, is it good to be exhausted after a tough practice that was designed to get you in "game shape" for your given sport? YES!

Read more: http://www.defrancostraining.com/articles/38-articles/63-ten-training-myths-exposed.html