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FUZE NEWS                               NOV 2010 

 Sweat In Style!


Runners Corner

Get Ready To Run
By Traci Hall

Start the new weather right, it might be fun to enter a 5k,10k 1/2 or full marathon  Don't procrastinate... get up, lace on your shoes, and begin a fresh new start of running. Go to getsetaz.com to find an upcoming race in the valley.

So now you found one.....now time to train.
 
There are many different training methods, my opinion is to cross train, not only with resistance and core training which are very important
 but also with your running schedule.
On your  flat road running alternate your distance and short runs then try your
speed work such as sprint intervals or for beginners try the run/walk method.
And then there are HILLS....
There is no denying the fact that a hill training workout ranks right up there with interval training when it comes to a tough, demanding running workout. Yet runners willing to leave the flats and occasionally test themselves with some inclined running are rewarded with improved leg turnover and other benefits that can make them fitter and faster.
Running hills is fatiguing and can even hurt but hill training is one place where runners can get the biggest bang for the runners buck. hill training provides aerobic, anaerobic and resistance training all at the same time.
Running hills strengthen the hamstrings, calves,glutes and particularly the quadriceps by forcing the muscles to overcome an incline and the force of gravity. The form required for efficient hill running involves picking up arm swing rhythm to propel the runner to the top and thus helps strengthen the upper body too.
Wear a chest-strap type heart rate monitor during your longest run of the week. Note your heart rate just as you finish.Carefully measure the time it takes your pulse to drop from the working rate down to 100 bpm (beats per minute). If your pulse stalls at 101 or 102, use that as the benchmark instead of 100 bpm. Take this measurement weekly, and as your fitness improves, your pulse will drop more quickly. If your pulse fails to drop, that indicates something may be lacking in your training program.
Don't forget about those rest days, they are just as beneficial and extremely important!
 
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Welcome New Clients

Meg Ashby

Heather Brozek

Wendy Christiansen

Natalie Kubacik

Amy Incardona

Amy Monahan

Daas Moore

Pam Moore

Gail Muxlow

Kathy Priest

Nancy Scheu

Jeff Schwerdt

Kerry Williams

Debra Willingham

 

Greetings!    

Its that time of year again...the time that gets busy with holidays, shopping, and special events.
  
Don't let this "time" win again like it has every other year.....Trust me its not fun to start of a new year 5-10 lbs higher than you knew you were at in October. 
 
Make the right decisions, eat as healthy as possible, don't let holiday treats tempt you, and DON'T SKIP OUT ON YOUR WORKOUTS!!
 
Need motivation?? 
Contact Fuzion, we can help.  Even if its a once a week checkup to make sure you are doing the right things, every little bit makes a difference. 
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The "FURY" days & times

M/T/W/TH  @ 7:00pm
T/TH @ 5:00am
SAT @ 7:00am
 
 
Training during pregnancy

fit prego 
At Fuzion Fitness we specialize in getting everyone in the best shape of thier life!  This also means those expectant mothers out there who want to have a safe pregnancy while keeping weight gain under control.

No need to stress about "getting your body back" if you are pregnant.  If you workout and eat right and follow your doctors advice you can have a great pregnancy and keep your results under control.

The #1 concern that our clients have is HEART RATE & Abdominal exercises....Here is some information that you might find useful, however be sure to check with your physician before starting a fitness routine.
 
The changes in the 1994 guidelines largely are the removal of somewhat arbitrary restrictions on exercise session duration and maternal heart rate, as studies have demonstrated that earlier cautions were unwarranted, and that women tended to naturally adjust their exercise intensity with respect to the developing pregnancy.
The concerns about the 140 BPM maternal heart rate, exercise duration, and body core temperature were due to concerns that excessive maternal core temperature during exercise (especially in first-trimester women) might impair fetal development, as problems such as spinal bifida had been backtracked to excessive maternal core temperatures in some instances (such as when the mother was ill).

However, more recent research has demonstrated that women may exercise safely at higher intensities than previously thought, and that perceived exertion ("mild to moderate exercise") proves an effective safeguard when properly applied. Moreover, given the variation in ages of pregnant women, plus the wide variation of maximum heart rate in the general population, an arbitrary maximum heart rate specified by a single number was virtually meaningless.

Working your abs during pregnancy is safe as long as your rectus abdominus does not separate. You can check this by doing a sit-up half-way up and trying to stick your finger in the middle of your abs an inch or two below your belly button (this is hard to explain, but easy to do). If you can two fingers in, it's time to discontinue ab work - or at least use your hands to support the sides of your belly - check with your doctor, of course.
Given that, after your 4th month you shouldn't do any exercise in the supine position ( the extra weight could block the blood flow to the fetus). So to get around that, do your sit ups in a decline position. Using a bench with 2-3 blocks on one end and none on the other end then laying on it with your head at the high end accomplishes this very easily.
 Disclaimer: The information is not a substitute for medical advice. You are responsible for protecting yourself from injury to yourself and your baby. We strongly recommend that you discuss this with your doctor before implementing it as part of your exercise routine