Fitness

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Understanding Stress

Want to Enhance Your Tennis Game By 2012?

The TRX tennis program will implement functional movements used by therapists and performance coaches with American ATP. The program will use the TRX, resistance bands, medicine balls, and body weight training modalities to improve strength and power, and reduce injuries. TRX, unlike other training methods, will improve your core and challenge your balance while improving overall flexibility of the knee and shoulder joints. Bottom Line: Improve your performance, get more toned and fit, and decrease the chances of missing your important tennis matches. Contact TRX Certified Personal Trainer, Brian Goode, at ext. 123 for more information, or to schedule your workout.

Ask a Question

Have questions regarding anything Fitness related? E-mail our Fitness Director, Leigh Ann Wheaton, at lwheaton@aspenhillclub.com. Questions and Answers will be posted on the website shortly after they are submitted.

Cardiovascular Equipment (heart rate training):

• Treadmills, Ellipticals, Rowing Machine
• Upper Body Cycling Machine
• Indoor track
• Bikes
• Studio Cycling

Weight Lifting Equipment

• LifeFitness Equipment
• Free Motion Equipment
• Hammer Strength Equipment
• Cybex
• Free Weights

VibroGym — Check It Out Today!

What is Vibrotraining?

• Triggers your reflexes
• Lower Frequency vibrations — effective for strength training
• Higher Frequency vibrations — effective for massage
• A vertical vibration occurs between 1-4 mm on the square platform plate

Effects of VibroTraining

• Proprioceptive training method which slightly destabilizes the user in a controlled way
• The body is forced to regain its balance — muscular contraction is automatically induced
• Without any conscious effort, training effects are achieved
• Postural muscles profit strongly
• Rarely used muscles react by reflex

What you Feel – Is What you Get

• Body in Balance
• Increased Flexibility
• Increased Bone Density
• Increased Power and Strength
• Stimulates IGH-I Hormone which burns fat
• Increases Androgen Hormones after one session

Packages and Prices

1 x 15min Stretch/Massage $20
1 x 25min VibroGym $35
1 x 15 min/15 min PT/VG $45
1 x 30 min/15 min PT/VG $60

Sign-Up Today — Call ext.122 for your Free Demo!

Adult Classes

MicroFit Complete Fitness Assessment

Your personalized health assessment is completed by one of our fitness professionals. This comprehensive analysis of your current physical capacity includes:

• Health risk assessment
• Computerized body fat analysis
• Circumference measurements
• Muscular endurance screening
• Flexibility screening

Cost: $20

Stretching Session

Stretching is a very important component of a balanced and integrated fitness program. Schedule a 20-minute stretch session with one of our professional trainers and enjoy the sense of rejuvenation and increased flexibility.

Cost: $37/30 minutes

Silver Senior Strength and Conditioning

Finally, a group strength-training program for seniors! Individuals 55 years and older are encouraged to participate in this introductory course. Participants will build an individualized strength-training program. Each class focuses on correct form and stretching, and includes 45 minutes of various strength-training techniques. Sign-up in the Fitness Center for a drop-in class every Wednesday and Friday at 11:00am. For more information, contact Fitness Director Leigh Ann Wheaton at ext. 123.

Impact

Impact training with Brian Zuck is a great way to get an awesome workout in a non-traditional way. By working in a group setting you will be challenged both physically and mentally. In impact training the camaraderie that you develop with the group makes for a special exercise experience. This program will target all the muscles in your body; it will also increase your cardiovascular conditioning. All in all, impact training will get you into great shape, while you will create great relationships in this unique training experience.

Cost: FREE Class Time: Sunday from 1:00 to 2:00pm

Brakin' Aerobic Boundaries

Want to burn more calories in less time? Looking for a way to add variety or challenge your current aerobic workout? Join Brian Williams on Saturday Morning at 9:00am for 30 minutes of medium-high intensity interval training using our treadmills, ellipticals and bikes. The total class time is 45 minutes, including warm-up, cool-down and stretching. First come, first served. FREE

Boot Camp with Craig

Join us on Monday from 7:00 to 7:30pm to strengthen the core and lower back. Learn conditioning exercises to improve aerobic and anaerobic endurance. Contact Craig at ext. 123 for more information! Cost: $12/30 minutes.

Circuit Training and Abs

Join us Wednesday from 7:00 to 7:30pm when we incorporate dumbbells, jump ropes, and upper and lower body exercises to improve muscular endurance. Emphasis is on proper technique while doing high repetitions with 30 seconds rest in between sets. Contact Craig at ext. 123 for more information. FREE

Kids' Classes

Basketball Skills

Everyone can improve their basketball skills. Craig will be teaching ball handling drills, proper shooting drills, passing and guarding drills for anyone who desires to get better in the game of basketball. Whether it’s your first time, or you've played the game before, this basketball school is designed to make your game better on the court.

The school will focus on 30 minutes of drills in dribbling, passing and shooting, then on first step explosion to the basket. The last 20 minutes will focus on the game and discussion and strategies of how to run an offense and the difference between zone and man-to-man. Weekly evaluations on dribbling techniques and shooting drills will be done. Contact ext. 123 for more information.

Cost: $20/hour

I Lost It At The Club (1/16/12)

Understanding Stress: Symptoms, Signs, Causes, and Effects

By: Leigh Ann Wheaton

Stress has become so commonplace; it has become a way of life. In small doses, it can help you perform better, or motivate you to do your best. When you put your body under constant stress, your mind and your body will pay the price. If you frequently find yourself frazzled and overwhelmed, it’s time to take action to bring your nervous system back into balance. You can protect yourself by learning how to recognize the signs and symptoms of stress, and begin taking steps to reduce its harmful effect.

Stress is a normal physical response to events that make you feel threatened or upset your body’s internal balance in some way. The stress response is the body’s way of protecting you. When working properly, it helps you to stay focused, energetic, and alert. In emergency situations, stress can save your life – giving you extra strength to defend yourself, or keeps you on your toes during a work presentation, or sharpen your concentration when you’re attempting the game winning tennis shot! But beyond a certain point, stress stops being helpful, and starts causing major damage to your health, your mood, your productivity, your relationships, and your quality of life.

Stress Warning Signs and Symptoms

One of the best ways to beat stress is working out! Walking, swimming, resistance training, taking a class, or personal training can reduce the effects of stress in your mind and body. Meet new people, and do something positive to move in a more positive direction!

It’s that time of year when there is so much to do with family and friends, we somehow find ourselves in a constant state of stress! Because of the widespread damage stress can cause, it’s important to know your own limit. But just how much stress is ‘too much’ differs from person to person. Some people roll with the punches, while others crumble at the slightest obstacle or frustration. Some people even seem to thrive on the excitement and challenge of a high-stress lifestyle. Your ability to tolerate stress depends on many factors including your outlook on life, your emotional intelligence, and genetics.

Things that influence your stress tolerance level:

- Your support network – a strong network of supportive friends, and family members is an enormous buffer against life’s stressors. On the flip side, the more lonely and isolated you are the greater your vulnerability to stress.

- Your sense of control – if you have confidence in yourself and your ability to influence events and persevere through challenges, it’s easier to take stress in stride. People who are vulnerable to stress tend to feel like things are out of their control.

- Your attitude and outlook – Stress-hardy people have an optimistic attitude. They tend to embrace challenges, have a strong sense of humor, accept that change is a part of life, and believe in a higher power or purpose.

- Your ability to deal with your emotions – You’re extremely vulnerable to stress if you don’t know how to calm and soothe yourself when you’re feeling sad, angry, or afraid. The ability to bring your emotions into balance helps you to bounce back from adversity.

- Your knowledge and preparation – the more you know about a stressful situation, including how long it will last and what to expect, the easier it is to cope. For example, if you go into surgery with a realistic picture of what to expect post-op, a painful recovery will be less traumatic than if you were expecting to bounce back immediately.

Keep in mind that for some people this happens very infrequently, and for other’s it’s a daily feeling. Do your best to recognize your symptoms and make tiny changes in your routine in order to buffer against the effects of stress! (Adapted from healthguide.org)