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training goal

Transformation Bootcamp

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Transformation Bootcamp

Why is our Transformation Bootcamp Different from Others?

A lot of times, people are so scared of the word “bootcamp” because they think they need to be fitness enthusiasts to do it. When people hear the word “bootcamp” they automatically think “intense burst of exercises” and get scared. But here at P4L, we take our education very seriously. This is not your typical “no pain, no gain” environment. Instead, during this 4 week period, we will build you up from the ground up.

Here’s why our bootcamp is different from anyone’s else’s. First, every person joining our program goes through a 30 min assessment that includes an inbody assessment, PAR-Q (Physical Activity Readiness Questionnaire), and a brief functional movement screening. Personalized nutrition guidelines will also be provided along with a 30 min complimentary consultation with our health and wellness coach, Marley Wiley. This ensures that all of our boot campers are well aware of their own bodies and know what muscle groups they need to focus on and what movements they should avoid. These elements tell us what fitness level you will be at and therefore, we can match you with a perfect partner with similar goals, personality, and fitness level throughout this 4 week period to keep you accountable.

There will be four phases during this four week period. First week, we will focus on stabilization and endurance. Second week, we will focus on strength endurance/hypertrophy. Third week, we will focus on max strength and lastly on the fourth week, we will focus on power. This is based on NASM’s scientifically proven OPT model. What’s most important is that this is a 10 people max bootcamp. If safety is your concern, you can take that off the list.

And don’t worry, no class will ever be the same. Even though this is a structured program, everyday will be different.  We will incorporate a mixture of strength and conditioning work, cardio boxing, and metabolic conditioning/HIIT training to give you the best results possible. Kettlebells, barbells/dumbbells, plyometrics, sled push, battle ropes, assault bike, core focus work, medicine balls...you name it, we got you covered. Here at P4L, we value two things: education and community. We will provide the support you need to help you reach YOUR goals in a FUN and SAFE way. This bootcamp will bring you into a community of others who keep you accountable and encourage you to show up everyday! So sign up now and get in the best shape of your life!

*We encourage all levels of fitness from beginner to advanced to participate*



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The Real Deal With Fitness Trackers

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The Real Deal With Fitness Trackers

It’s 2019, and the days of simply tracking our run times with a Casio watch bought in aisle six of Target are a thing of the past. Joking aside, seriously, the fitness wearable market has exploded in the last couple years. I’ll bet someone sitting next to you while you’re reading this has an Apple Watch on, or maybe you do. Smart watches and fitness trackers like Fitbits or Whoop bands have given us the ability to observe a plethora of information about how our body functions throughout the day. The big question that comes with all this available information then becomes how accurate is it?

I’m going to have to burst your bubble and tell you - not very. That being said I think they do have a lot of applicable uses (I even wear one myself). The problem arises when people get stuck on the number (or rings if you’re an apple watch user) on their wrist and forget to see the bigger picture.

To be frank, fitness trackers as a sole tool to engage in and succeed in weight loss or increase one’s level of fitness do not work. A study out of the University of Pittsburgh that ran for 2 years between 2010 and 2012 found that, in a study population who combined a weight loss program with a fitness tracker versus a group who just used the weight loss program without the tracker, the non-tracker group lost more weight (results published in the Journal of the American Medical Association). Let me break down why this happens (and why it happens more often than you’d think).

1.    How do fitness trackers work?

There are several ways your typical fitness tracker works. First, when it comes to the original function of wearable trackers - step counting - trackers use accelerometers, which are three-axis motion sensors to tell you how you’re moving through space and how many steps you’ve taken. Honestly, this is hard to screw up and most fitness trackers have decent accelerometers in them. From there the functions of trackers become more in depth, and the accuracy of the metrics they track may fall off.

The next major step in the tracker game was heart rate tracking. Most popular trackers, Apple Watch, Garmin’s Vivosmart series and Fitbit, track heart rate using optical sensors (that little green laser thing on the back) to light up the capillaries in the wrist and count the heartbeats. That is about as accurate as it sounds; shine a light at your skin and watch what happens underneath. The point is that they’re really just taking a guess at how fast your heart is beating. It was a good try though.

2.    How accurate are they?

The data collected by trackers are put through an algorithm to tell you all the other metrics you may desire to know. For a lot of people, calories burned is at the top of this list. The tracker needs to account not only for heart rate, but also body metrics (height, weight, age, etc.). Now, companies like Apple or Garmin don’t make these algorithms public, so then it becomes a bit of a guessing game as to how much they can be relied upon (Wearable.com).

3.    So what?

So now you might be questioning why anyone would purchase a tracker, or if Apple can really be that good. Well, let me tell you why trackers are so popular and why you may still want to go buy one.

According to research out of the University of Pennsylvania, fitness trackers do a really good job of motivating people to be active in a variety of ways. Specifically, one of the best ways found was through fitness trackers’ integration with social networks, allowing for the formation of community and competition based on the metrics that can be tracked by your wearable. They also are a good way to track a “me vs. me” competition within ourselves to beat our steps, miles walked, or active calories burned a day.

Also, fitness trackers are evolving. A lot of the research on their accuracy is fairly old now, and while new studies haven’t been done to quantify the newer tracker’s accuracy, based on the research going into not only the hard, numeric data but also the psychological and mentality edge fitness trackers may be able to offer (via goal setting, competition, etc.) we can at least hope that they’re becoming more intricate, useful tools rather than just another screen we carry around.

Bottom line: if you like it, use it. There’s absolutely nothing wrong with having a good pulse on where you’re at day-to-day health wise. And, in a growing fitness technology market, a cheapish watch or band is a great, cost-effective way to do that. That said, just take your numbers with a grain of salt, and don’t make your Apple Watch your new Bible. It’s just one small tool in your arsenal. Don’t forget the basics and don’t let the numbers run your life. The most important thing in any exercise endeavor is to have fun and stay consistent. If a wearable fitness tracker helps you do those two things, then go for it.



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The Benefits of Rest Intervals During Resistance Training

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The Benefits of Rest Intervals During Resistance Training

Hey everyone, my name’s Taylor Kennon and I’m the newest movement specialist at Perform for Life. I recently graduated with my master’s degree in Kinesiology and I’m excited to begin my career here in San Francisco. Something that really interests me is the physiology behind exercise and the research supporting it. I wanted to write a little bit about rest interval timing because it’s an important variable that, when used properly, can be used to amplify the effects of a good exercise program.

Exercise causes adaptation in the body because it causes physiological stress, which causes the body to improve. Some examples of physiological stress from an acute bout of exercise are glycogen storage in the muscle, acidity in the muscle and blood, and decreased enzyme availability. All of these stresses cause the body to in turn increase its capacity to handle that specific stress in the future, resulting in an increase in performance for future workouts. For example, after the body becomes more acidic following a resistance training bout, the body can handle (buffer) that amount of acidity more efficiently in the future.

There is ample research advocating the use of multiple sets of an exercise during resistance training to induce increases in muscular strength and hypertrophy (muscle growth) adaptations in the body (Kramer et al., 1997). The amount of time taken between these sets are known as rest intervals, which have important implications in both acute responses and chronic adaptations to a resistance training program. According to the National Strength and Conditioning Association (NSCA), rest intervals should differ based off of the training goal, whether it be muscular strength, muscular hypertrophy, or muscular endurance.

If multiple sets of an exercise are used, the physiological stress to the body can be repeated, causing greater adaptation and inducing the associated increases in performance (Krieger, 2009). Each type of goal calls for a different rest interval, and if the rest intervals are correct according to the training goal, the stress can be even greater. That’s why rest intervals are so important: they allow for manipulation of the amount of physiological stress. Take a look at the table below to see a few different ideal rest period lengths:

Source: NSCA, Essentials of Strength and Conditioning (Baechle & Earle, 2000)  

Source: NSCA, Essentials of Strength and Conditioning (Baechle & Earle, 2000)  

Depending on the training goal, long or short rest intervals should be used. For example, if the training goal is muscular hypertrophy or muscular endurance, shorter rest intervals are required. This is because these two training goals require incomplete rest to cause a greater amount of stress to the body. Conversely, strength (and power) require higher rest intervals because this training goal requires a more complete rest to perform in subsequent sets. For example, if you perform the bench press for 5 repetitions at 85% of your 1 repetition maximum (strength training parameters), you would need a long rest interval to perform on the next set due to the high intensity (weight). With muscular hypertrophy and endurance, a shorter rest is more ideal because the intensity isn’t as high and one could still perform optimally in subsequent sets, even with the short rest intervals.

Another important thing to note is the effect that rest interval length has on hormone production. There’s an abundance of research supporting the claim that shorter rest between sets of an exercise causes a greater hormone response for exercise when measuring for anabolic hormones such as testosterone and growth hormone. Indeed, a study by Buresh and Berg (2009) showed that the anabolic hormone response is greater with 1-minute rest intervals when compared to 2.5-minute rest intervals during resistance training. Both of these hormones are paramount to building and maintaining muscle mass.

If repeated sets are used in a resistance training program, rest intervals are important to consider so that the correct amount of muscular recovery can be obtained between sets, depending on the training goal. If rest intervals are used properly, the appropriate amount of physiological stress can be obtained, leading to the associated hormone and performance benefits. At Perform for Life, we want to help you reach your fitness goals, and using correct rest intervals as a part of an effective program designed to properly stress the body will help you optimally do so.

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Sources:

Kramer, J. B., Stone, M. H., O'bryant, H. S., Conley, M. S., Johnson, R. L., Nieman, D. C., ... & Hoke, T. P. (1997). Effects of single vs. multiple sets of weight training: impact of volume, intensity, and variation. Journal of strength and Conditioning Research, 11, 143-147.

Krieger, J. W. (2009). Single versus multiple sets of resistance exercise: a meta-regression. The Journal of Strength & Conditioning Research, 23(6), 1890-1901.

Book source: Baechle, T. R., Earle, R. W., & National Strength & Conditioning Association (U.S.). (2000). Essentials of strength training and conditioning. Champaign, Ill: Human Kinetics.

Buresh, R., Berg, K., & French, J. (2009). The effect of resistive exercise rest interval on hormonal response, strength, and hypertrophy with training. The Journal of Strength & Conditioning Research, 23(1), 62-71.


 

 

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