Muscles need love too!

The birds are chirping and the sun is shining down as I go on my first outdoor run.  It feels so good after being cooped up all winter long on the treadmill/spin bike.  Although I cannot wait to be outdoors and free from the confines of the gym, I know that I need to be diligent with my strength training or I will regret it in a couple weeks.  Do you ever go out for a bike ride and feel your neck tense up or your back start to hurt?  When you run do you have hip/knee pain?  When you swim do you feel unable to keep your hips afloat?  If you answered yes or maybe to any of these you need to STRENGTH TRAIN!

I have 10 weeks until my triathlon.  How am I going to fit in tri training and strength training at the same time?  Well that’s an easy answer:  I will have to double up on some days.  It can be done!  Strength training for any endurance athlete is crucial not only in the off season but also during the lead up to an event.

The main reason strength training is so crucial is to improve a person’s core and hip strength.  Most endurance athletes are moving in a linear movement pattern.  You are only using a fraction of your muscles during your workouts.

Other reasons to strength train include:

  • Strength training will not only increase your power output, but will decrease your chance of becoming injured.
  • If you can increase your max effort in resistance training it can decrease your effort in every stroke, push, and stride. This makes you a more efficient runner/biker/swimmer. Those who are untrained will experience increased VO2 max as a result of resistance training.
  • Another benefit from resistance training is it increases your lean muscles mass, resting metabolic rate and energy expenditure during exercise as well as at rest.
  • Resistance training can increase your flexibility and mobility along with a consistent stretching routine.

Aerobic training and resistance training together will show improvement in neuromuscular, musculoskeletal, endocrine, and cardiovascular function which in return contributes to enhanced muscle strength, power, hypertrophy, muscular endurance and motor performance which all increase athletic performance.  Your program choice and level will determine how successful you are when looking for results.

The most important thing to remember as you are enjoying the beautiful weather is that resistance training will increase your performance levels whether you are preparing for a race, working on a personal record, or just going out and being active.  If you are unsure about resistance training or if you are hesitant to try it, ask a personal trainer and they can help you along your journey.

About Suzi Albers, Personal Trainer, Strength and Conditioning Specialist, Athletic Trainer

Suzi Albers, Personal Trainer, Strength and Conditioning Specialist, Athletic TrainerSuzi’s life-long desire to help others led her to her roles in health and fitness. She enjoys helping clients progress correctly and meet their goals. Outside of work, Suzi enjoys biking, kayaking, running and spending time with family and friends.

Tom P

Since joining Performance, I have made huge gains. The process of recovering from knee surgery has been much easier because of the expertise of the Performance staff in helping me get back to full strength. I would recommend this gym to anyone.*

About Suzi Albers, Personal Trainer, Strength and Conditioning Specialist, Athletic Trainer

Suzi Albers, Personal Trainer, Strength and Conditioning Specialist, Athletic TrainerSuzi’s life-long desire to help others led her to her roles in health and fitness. She enjoys helping clients progress correctly and meet their goals. Outside of work, Suzi enjoys biking, kayaking, running and spending time with family and friends.

Kim C

Performance Fitness Member

“I joined Performance and it has changed my life. Gone are the days when I dreaded trying on clothes at the store, Thanks to Performance, I feel like a super fit mom.”*

About Suzi Albers, Personal Trainer, Strength and Conditioning Specialist, Athletic Trainer

Suzi Albers, Personal Trainer, Strength and Conditioning Specialist, Athletic TrainerSuzi’s life-long desire to help others led her to her roles in health and fitness. She enjoys helping clients progress correctly and meet their goals. Outside of work, Suzi enjoys biking, kayaking, running and spending time with family and friends.

Seth D

Performance Fitness Member

Under the guidance of trainers, I have been able to decrease my 5K time from 28 minutes to under 20 minutes in just 2 years.  I have also lost 30 pounds while increasing strength, endurance and power.*

About Suzi Albers, Personal Trainer, Strength and Conditioning Specialist, Athletic Trainer

Suzi Albers, Personal Trainer, Strength and Conditioning Specialist, Athletic TrainerSuzi’s life-long desire to help others led her to her roles in health and fitness. She enjoys helping clients progress correctly and meet their goals. Outside of work, Suzi enjoys biking, kayaking, running and spending time with family and friends.

Connie R

Training over the last few years at Performance has been the best health decision I have ever made.  Leslie, my current trainer, keeps me on track to stay fit and strong, makes our sessions interesting and challenging, and is always positive, even when I have setbacks.*

About Suzi Albers, Personal Trainer, Strength and Conditioning Specialist, Athletic Trainer

Suzi Albers, Personal Trainer, Strength and Conditioning Specialist, Athletic TrainerSuzi’s life-long desire to help others led her to her roles in health and fitness. She enjoys helping clients progress correctly and meet their goals. Outside of work, Suzi enjoys biking, kayaking, running and spending time with family and friends.

Barry C Testimonial
Barry C

Performance Fitness Member

“I am a competitive cyclist and have been in personal training at Performance for 6 years. The best part about the trainers is that they know our medical histories very well.  Leslie is great at modifying a training session specifically to each individual person’s limitations so as to avoid injury.”*

About Suzi Albers, Personal Trainer, Strength and Conditioning Specialist, Athletic Trainer

Suzi Albers, Personal Trainer, Strength and Conditioning Specialist, Athletic TrainerSuzi’s life-long desire to help others led her to her roles in health and fitness. She enjoys helping clients progress correctly and meet their goals. Outside of work, Suzi enjoys biking, kayaking, running and spending time with family and friends.

Pat S

Performance Fitness Member

“I’m retired and enjoy a full, active life. This is due, in no small part, to the time I spend at Performance. The group classes provide a great workout and lots of variety. Plus, a fun way to meet new friends!”*

About Suzi Albers, Personal Trainer, Strength and Conditioning Specialist, Athletic Trainer

Suzi Albers, Personal Trainer, Strength and Conditioning Specialist, Athletic TrainerSuzi’s life-long desire to help others led her to her roles in health and fitness. She enjoys helping clients progress correctly and meet their goals. Outside of work, Suzi enjoys biking, kayaking, running and spending time with family and friends.

*Results may vary