Coach Ramon's Email about tonight's workout:
Course: hmmmm..... you are doing the Harlem Hill !! lucky you !!
The workout: simple, up and down Harlem hill for as long as the coaches want to keep you there.
Goal of the workout: pure strengthening workout. No much to cover here.
Push the way up, recover the way down. This will strengthen your calf, hip, quad muscles as it will give your aerobic system a good push therefore making your fitter !!
This is a long uphill, concentrate on effort not speed, don't think or focus on keeping speed, focus on putting effort, your breathing is challenging pretty much from the get go, the goal is to build the lactic acid kind of early and continue to push thru it, so the body will be force to flush it.
Yes, it is a hard workout, go ahead, try to enjoy it.
There is nothing like a hill repeat workout that will make you feel like you are really accomplishing something! and make you sleep REALLLLY well.
Yesterday I tried the "Core Fusion Sport" class at the Exhale Spa on Central Park South. This is the description from the website: Our newest proprietary class, Core Fusion Sport, is a total body workout that is designed to help you improve your performance in sports while reducing your risk of sports related injuries. Using a combination of lateral and twisting movements, this barreless one-hour class will chisel and firm your arms, shoulders, legs and butt while focusing on your core ¬ the center of your strength. This calorie-burning class works with resistance bands, core balls and mat abdominals with periodic jump backs for cardio and stamina benefits. Balanced flexibility exercises at the end will cool you down and increase your range of movement for sports. We will do this class in a slightly elevated temp room with motivating music, so be prepared to sweat and work out with a passion!
I was excited to sweat, and sweat I did (then again, I am a sweater. I will sweat after a very small amount of exertion). The first 40 minutes of the class was the hard part (strength training alternated with cardio without much break) and was very reminiscent of what I would have done with one of my trainers- without the one on one attention. It was hard, but I had to do the exercises right to get the full benefits- which meant I had to concentrate on form (my weakness). The prop we used for most of the class was a medicine ball with 2 handles- we used it for pushups, plank, extended weight lifting, etc. The end of the class got a little easier, and by the end I was not sweating anymore. I had planned to go running on the treadmill later that evening to get my cardio in, however, around 7PM exhaustion hit me. Pure exhaustion. Like, I need a nap exhaustion. I love getting this feeling after strength training. It means I'm really working out new muscles and I WILL see results. Turns out, I did not make it to the gym that night....
I will definitely try it again. With the student rate, it is $20 per walk in class. This may seem expensive, but compared to the regular price (I think that's in the $30s) and compared to what a personal training session would cost, I am saving a lot of money.
Off to go run some hills in the heat! Stay hydrated.