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February 2013
| volume 5, issue 2
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i.d. gym news
news for independent people
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We are the 3.5 percent!
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A recent New York Times article really caught our attention: The story focuses on recent studies that revealed that only 3.5 percent of adult Americans perform 150 minutes or more of moderate exercise per week. We are the 3.5 percent!
"Participants in the study say they've heard the public health message -- loud and clear -- that exercise in any amount and in any form is good for them," Brent Holten said. "The researchers discovered that people know that exercise is good for them and that they should do it. Yet they don't."
The Times article reveals that a study using accelerometers that measure actual movement, rather than relying on self-reporting by participants, show dismal results. In this study, only 3.5 percent of Americans between the ages of 18 and 59 do the minimum amount of physical activity recommended by the U.S. Department of Health and Human Services: 150 minutes a week of moderate activity.
Researchers are now looking at the reasons why people chose, or chose not, to exercise. A University of Georgia study assessed people's moods during exercise, asking them how good or bad they felt as the intensity of their workout varied. Some people actually feel their best when they surpass their ventilatory threshold -- the point when you're breathing so hard that it's hard to talk. For others, that's too extreme and turned them off from exercise.
The researchers discovered a few clues that are important for us to remember in our everyday workouts:
Focus on the peak and the ending: People remember two parts of a workout: the peak, when the exercise is most intense, and the end. Which brings us to...
...Cool-downs are critical: Scientists recruited volunteers who exercised for 20 minutes at levels they reported as unpleasant. In one session, the subjects had a five-minute cooling down period afterward, which immediately changed their moods because it felt pleasant. In the other session, the subjects stopped exercising, without a cool-down. A week later, the researchers asked their subjects which of the two workouts they would repeat, and by a ratio of two to one, participants said they would repeat the one with the pleasant ending.
Do what feels good: Rather than focus on the duration or intensity of our workouts, we should focus on doing exercise that makes us feel good. "People like to do things that make them feel better, and they avoid things that make them feel worse," one researcher concluded. "The idea is for them to have the motivation to exercise again tomorrow."
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i.d. profile: meet Peter Kraus
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 Peter Kraus is one of the newest additions to the i.d. team, and he's already making great first impressions. A recent transplant from Wisconsin, Peter was recently named one of the hottest trainers by TimeOut Chicago. Here, Peter discusses his fitness background and his personal training strategy.
i.d.: How did you get interested in fitness?
P.K.: I grew up playing football, but was forced to switch sports after my senior year due to an injury. This, however, gave way to a chance to try something new, and in 2009 I found my passion in triathlons. I have since competed in more than a dozen races, including two top-three finishes and two Ironman competitions, in which I finished in the top 12 percent out of a field of nearly 3,000.
i.d.: What do you bring to personal training that our members can't get elsewhere?
P.K.: I have a degree in Dietetics, so I'm able to bring my nutrition knowledge to personal training. I've been working as a personal trainer for three years, working with clients of all ages and abilities. Training is by no means just a job for me, it has become something I look forward to every single day. No matter your age, skill level, goal, ability or inability, I would love to assist and guide you to achieving your next goal.
i.d.: What's a personal training session like with you?
P.K.: All my clients go through an initial fitness evaluation and nutrition consultation to decide an immediate plan of action. From there, we will work together to develop a routine that will work for your personal schedule and goals. I'll give homework that you'll need to complete outside of our one-on-one sessions, and we'll create a nutrition plan that's right for you and your goals. Every four weeks we will perform a fitness test that will include a physical fitness test, nutrition check-up, body fat percentage calculation, transformation picture and a re-evaluation of current and future goals.
i.d.: You recently started leading our popular Caveman Workout classes. What is your class like?
P.K.: The class is an energetic, fun, fast-paced, circuit-style workout. We use very little equipment, but we will manage to hit every major muscle group in your body and keep your heart rate elevated for the full 50-minute class. It's the perfect class for someone who wants to feel a full body burn -- and later sore muscles -- but isn't quite sure what to do or how to do it. It's also a great class for those of you who are simply looking for something new and challenging.
i.d.: As a Chicago newbie, what is it like to be named one of the city's hottest personal trainers by TimeOut Chicago?
P.K.: It is amazing! I feel very lucky, and I am honored that TimeOut would choose me. I know how hard it is to get things started as a trainer in a new city, and I am grateful for the incredible leg up that this recognition could give me.
When to find Peter: Caveman Workout, Tuesdays at 7 pm; for personal training, stop by the front desk to schedule an appointment.
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update: the i.d. 90-day challenge
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 Competition is heating up in the 2013 i.d. 90-day challenge: The 20 competitors have already lost a total of more than 52 pounds in the first few weeks of the contest.
In the challenge, the i.d. gym member who loses the most weight and the most body fat wins a free six-month membership. The second-place winner receives a free three-month membership, while the third-place winner gets a free one-month membership. For a twist in the competition, we are offering a variety of rewards and surprises throughout the 90-day period.
Look for regular updates on the i.d. 90-day challenge on the leader board inside i.d. gym throughout the competition.
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mythbusters, continued: is less more?
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We're overwhelmed with information about health and fitness. How do you know what's right for you? Here, we continue our mythbusters series to help you break through the chatter to put some of the most common weight loss and exercise myths to rest.
Myth: Working out every day improves overall fitness more than working out a few times a week.
Fact: Even though our focus this month is on getting the general population to move more, too much can be a problem as well. We need to take a "Goldilocks" approach to our workouts and find the schedule that is "just right."
Fortunately, researchers are providing us with up-to-date information. In a recent study of previously sedentary adults, participants who exercised four days a week showed a greater increase in metabolism than participants who performed at the same intensity six days a week. In addition, the four-day participants reported having more energy and strength at the end of the study. The six-day participants reporting feeling pressed for time and frustrated at trying to get their workouts in every day.So what should we take away from this? Know your limits. There is hard evidence that hitting the gym too often without a break can lead to over-training syndrome. This leaves you physically and psychologically exhausted, and can lead to a lack of motivation and an increased chance of injury. Mix up your workouts. Include strength-training, cardio and flexibility during the week and take a day off when you feel sore or tired. Remember your long-term fitness goals -- and let your body rest sometimes.
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workout mashup: Kickboxing and ...
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A "mashup" is a term typically used in the music industry to describe the blending of two songs that you wouldn't imagine going together but end up sounding terrific once they're mixed into one. We continue our mashup series by providing you with tips on some winning combinations to intensify your workout.
In Kickboxing, you'll perform boxing and kickboxing drills on the heavy bags that provide you with an intense cardio workout while strengthening your upper and lower body.
Mashup #1 - Kickboxing and Body Sculpt: Once you've worked out your frustrations on those heavy bags in Kickboxing, work on refining the muscles you're building with a Body Sculpt class. In Body Sculpt, you'll develop strength and get leaner through a variety of exercises using hand weights, resistance tubing and BOSU trainers to target every part of your body.
Mashup #2 - Kickboxing and Spinning: Use the cardio strength you build in Kickboxing to build even more cardio strength in Spinning. In a Spinning class, you'll jump, jog, sprint and climb on a stationary bike while jamming to hot tracks from today and yesterday.
Mashup #3 - Kickboxing and Cardio Tai Boxing: If you can't get enough of Kickboxing, then Cardio Tai Boxing may be just the thing for you. Cardio Tai Boxing is a high-intensity group-fitness class that applies Kickboxing techniques and combines them with elements of Tai Kwan Do for one kick-a** workout.
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For more information and class times, visit the group fitness schedule on id-gym.com.
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class profile: Buff Yoga
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You won't quite find another yoga class like i.d.'s Buff Yoga. This group-fitness class takes traditional yoga movements and combines them with elements of a Body Sculpt class to give you one fabulous workout.
Throughout a Buff Yoga class, you'll flow through a variety of yoga poses using hand weights that will help you get tone, firm and blissed out. This powerful combination will help you work on flexibility and strength -- all at the same time.
By fusing strength training and core abdominal work with traditional yoga poses, you'll be able to focus on different muscle groups to build strength and stamina, which will help you through those challenging yoga postures.
While Buff Yoga is available for all fitness levels, it's ideal for those of you who want to amp up your yoga practice without having to go into the weight room. Buff Yoga also provides a great workout for athletes who are looking for a new challenge.
When to find Buff Yoga:
- Wednesdays, 7:15 pm, with Marron Burke
- Thursdays, 9 am, with Suzanne Day
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| balance boards: what is that thing? |
We have a lot of exercise equipment at i.d. gym, and many of us who would want to try these gadgets don't necessarily know how to get started. In this series, we reveal the mysteries behind these tools to show you how you can diversify your workout.
In this edition, we take a look at balance boards -- devices that skiers and surfers started using to hone their skills when they weren't hitting the slopes or going totally tubular. But as athletes in other sports witnessed the benefits of balance boards, it wasn't long before they took their place in gyms across the country.
Balance boards -- also called wobble boards -- help develop balance, motor coordination skills and core strength, especially when combined with muscle-building exercises like bicep curls, shoulder presses and pushups. By performing these exercises on these devices, you will build strength in the targeted muscles, but you also will become more focused, calm and self-aware as you hold your position while standing atop the board.
To learn more, ask one of our knowledgeable personal trainers or visit the Thera-Band website.
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| what's new? | |
Get the low down on the latest deals, programs and classes at i.d. gym.
new classes!
Stay up-to-date with our group-fitness classes. Check out the latest changes and editions to our schedule.
- Kickboxing, with Trent Carson, Saturdays at 12:30 pm. You'll perform boxing and kickboxing drills on the heavy bags that provide an intense cardio workout while strengthening the upper and lower body.
Don't miss our special events, one-of-a-kind programs and activities.
- i.d. gym is partnering with the National Marrow Donor Program for a special fundraising event on Saturday, April 20. The National Marrow Donor Program connects individuals with life-threatening cancers like leukemia and lymphoma with those willing to donate marrow to help fight the disease. At this special event, you'll get an awesome workout and do some good. Look for more information soon!
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| stay in touch with i.d. gym | |
We know you're busy, and there are weeks where you don't have time to hit the gym. But that doesn't mean you can't stay connected to the latest news and information about i.d. gym.
on Facebook: "like" us on i.d. gym's Facebook page at facebook.com/idgym, if you haven't done so already. You'll join the conversation with nearly 700 other fans of i.d. gym and keep on top with current events at i.d. gym. You can even keep tabs on our weekly group-fitness class schedule.
on the web: Visit our website at www.id-gym.com for the latest in group fitness and personal training. You also can learn about our programs, partners and instructors. Our group-fitness schedule is updated weekly, and you can reserve your spot for Fly YogaTM and premium Lincoln Park CrossFit classes.
there's an app for that! Through our partner MindBody, you can connect to i.d. gym when you're on the go through your iPhone or Android phone. Free MindBody apps, available through iPhone App Store and the Android Marketplace, enable you keep track of i.d. gym's group-fitness schedules -- you can even reserve a space for Fly Yoga and Lincoln Park CrossFit. Learn more.
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our mission at i.d. gym
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At i.d. gym, we believe that helping you reach your fitness goals requires an approach as unique as you are.
We know that one program does not fit all, so we take the time to get you know you and find out what you want from your gym. If we can offer your favorite class or piece of equipment, we'll do it. If there's a instructor or trainer who motivates you, we want to get them involved.
Even something as simple as knowing your name when you come in the door can make your experience at i.d. gym something special. Unlike the big chain gyms, we want your fitness program to have a personal touch. Creating a friendly environment keeps things fun, helps you stay on track and may even push you to achieve goals you never thought you could.
It's your workout, make the most of it!
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about i.d. gym
location: 2727 north lincoln avenue, chicago, illinois 60614
phone: 773.477.8400
hours: 5:30 a.m. to 10 p.m., monday thru thursday; 5:30 a.m. to 8 p.m., fridays; 8 a.m. to 7 p.m., saturday & sunday.
web: www.id-gym.com |
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