Classes

Why We Teach Indoor Cycling at The Training Room

by Maren Kravitz

 

False advertising

By now we’ve all heard about “spinning classes” in which participants ride at cadences of 120–140 RPM’s with little or no resistance. Some of these classes even claim to offer a complete “total body” workout by including choreographed push-ups on the handle bars, as well as a bonus featuring bicep curls and tricep extensions with 3-to-5-pound weights – all while pedaling at supersonic speed. But keep your fingers crossed that your clip in shoes and pedals work.

 

While you struggle to keep up with the cadence and choreography of the instructor, you envision yourself with shapely toned legs while burning massive calories and dripping sweat. Hopefully, you’ve checked the spinning studio’s website FAQ page to confirm that these classes are indeed designed to shape and build muscle, without adding bulk. #winning

 

Is your indoor spinning bike pedaling you??

But unbeknownst to many participants, fast heart rates and dripping sweat does not necessarily correlate to increased caloric burn. The truth is: most typical indoor cycling bikes are fixed gear systems with weighted flywheels. The flywheels can weigh anywhere from 25 to 45 pounds. That smooth feeling when the pedals glide around with low resistance is actually inertia at work.

 

Those who ride indoor cycling bikes with extremely low resistance are essentially being taken for a ride. Even if your heart rate monitor shows an elevated heart rate, the “work” or watts being produced is very low, while the amount of wasted energy is very high. There is absolutely no correlation between calories burned and strength, muscular endurance or aerobic fitness.

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Two Cues to Instantly Improve Your Push Up

by Rob Colameta

 

Whether you’re personal training, in TRAC class, circuit training, or even at outdoor sports conditioning, you’re guaranteed to run into the pushup. I’ve seen a lot of different people do the pushup and have found myself using the same two cues to help people get the most out of this popular and really effective strength exercise.

#1 Reach

Most people finish their pushups like this:

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In reality, that’s not too bad. Note that his hips are in-line with his shoulders, he’s not arching his back, and it looks like he’s holding a solid plank at the top. However, he’s missing out on some serious shoulder benefits by not reaching his hands through the ground.

If he thinks about “reaching” at the top of the pushup, you’ll see his shoulder blades come around to the sides of his torso, like so:

FullSizeRender(22)

It’s a subtle change but very easy to correct and guarantees you the awesome shoulder benefits that come along with doing the pushup correctly.

#2: Use Your Whole Body

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Experience the Ride: TR2 Cycling

Our indoor cycling theater uses surround sound and video to enhance your cycling experience.  Each bike is equipped with a power meter to monitor your wattage and cadence.  Record your power and track your progress in each class- a great way to see your numbers increase and improve your cycling performance!

Read More

Experience the Ride: TR2 Cycling

Our indoor cycling theater uses surround sound and video to enhance your cycling experience.  Each bike is equipped with a power meter to monitor your wattage and cadence.  Record your power and track your progress in each class- a great way to see your numbers increase and improve your cycling performance!

Read More

TR2 Progress

DON’T FORGET!  THE FIRST CLASS OFFERED AT 373 WASHINGTON STREET WILL BE CYCLING WITH MAREN AT 6AM ON MARCH 1ST!  SIGN UP BEFORE 2.15.13 AND GET 20% OFF!!

 

 

 

Training Room TRAC: Strength & Conditioning x2 Week

 

 

 

TRAC (Training Resistance And Conditioning) is a twice weekly, structured and progressive group training program.  Each 60-minute training session is tailored to your individual needs.  TRAC sessions meet on a M/W or Tu/Th schedule at 6AM or 6:30PM.  Advance sign up for one time slot is required at the beginning of the month.  Because the program is progressive, mid-month sign ups are not permitted.

What to expect when you sign up for TRAC:

– participant assessments and functional movement screening

– functionally sound movement training integrated with strength training and conditioning twice per week

– individual workout charts provided for participants to track their progress each month

– 16 participant maximum, divided into 4-person sub groups

– accountability, motivation, and structure with two certified personal trainers leading every workout

 

PRICING:

1 month TRAC – $200

3 months TRAC – $560

SIGN UP NOW

 

 

 

Baby it’s cold outside…so move your long ride indoors at The Training Room

Suzanne Schwartz, local cycling instructor and avid triathlete, is back  teaching her 5-week cycling intensives at The Training Room in Somerville!  The classes, 105 minutes each (90 minutes on the bike), are geared toward outside riders and triathletes. Participants work on cycling fitness, progressing though workouts each week to improve strength, endurance and power on the bike.Week one focuses on form and technique on the bike, with an eye toward understanding different tempos/cadences. Participants also establish a base level of fitness by the end of the first class, checking perceived or actual exertion with both a set of intervals and an endurance climb.  (So, if you’re a returning participant, you can compare your new base level of fitness to your previous one.)  All classes have a combination of endurance, speed and interval training.  As the classes progress, the strength exercises increase in intensity and Suzanne lengthens endurance efforts.  The classes build toward longer intervals at higher exertion with less recovery.  The final class returns to the same set of baseline intervals and endurance drills as the first class in order to evaluate the improvement in perceived exertion and fitness.  Heart rate monitors are highly recommended.

 

 

Cycling Intensive Details:

Location: The Training Room 691a Somerville Ave.
Somerville, Massachusetts 02143

Dates: 12/4, 12/11, 12/18, (2-week skip)  1/8, 1/15

Time: 9:00AM – 10:45AM

Cost: $105

sign-up now

**Follow the link to our MINDBODY Online scheduling site, click on the ONLINE STORE tab at the top right of your screen.  You will be taken to the current list of Series & Memberships offered at The Training Room.  From the drop down menu, choose Workshops & One Day Events and add the 5-week cycling intensive to your check-out cart.
email with questions: info@thetrainingroomboston.com

 

Baby it’s cold outside…so move your long ride indoors at The Training Room

Suzanne Schwartz, local cycling instructor and avid triathlete, is back  teaching her 5-week cycling intensives at The Training Room in Somerville!  The classes, 105 minutes each (90 minutes on the bike), are geared toward outside riders and triathletes. Participants work on cycling fitness, progressing though workouts each week to improve strength, endurance and power on the bike.Week one focuses on form and technique on the bike, with an eye toward understanding different tempos/cadences. Participants also establish a base level of fitness by the end of the first class, checking perceived or actual exertion with both a set of intervals and an endurance climb.  (So, if you’re a returning participant, you can compare your new base level of fitness to your previous one.)  All classes have a combination of endurance, speed and interval training.  As the classes progress, the strength exercises increase in intensity and Suzanne lengthens endurance efforts.  The classes build toward longer intervals at higher exertion with less recovery.  The final class returns to the same set of baseline intervals and endurance drills as the first class in order to evaluate the improvement in perceived exertion and fitness.  Heart rate monitors are highly recommended.

 

 

Cycling Intensive Details:

Location: The Training Room 691a Somerville Ave.
Somerville, Massachusetts 02143

Dates: 12/4, 12/11, 12/18, (2-week skip)  1/8, 1/15

Time: 9:00AM – 10:45AM

Cost: $105

sign-up now

**Follow the link to our MINDBODY Online scheduling site, click on the ONLINE STORE tab at the top right of your screen.  You will be taken to the current list of Series & Memberships offered at The Training Room.  From the drop down menu, choose Workshops & One Day Events and add the 5-week cycling intensive to your check-out cart.
email with questions: info@thetrainingroomboston.com

 

New weekly recovery class

Recovery is an important component of any good training program.  Without recovery our body cannot maintain the rigors of a weekly exercise program or a sport specific training schedule.  During recovery our body can begin to replenish energy stores while working to repair tissue damage.

The Training Room’s Recovery and Flexibility class incorporates techniques such as soft tissue release through the use of foam rollers, alignment exercises based on yoga principles, dynamic or “movement based” stretching, and static or “traditional” stretching to maintain flexibility and increase range of motion.

This class will help to promote muscle recovery by reducing tension and trigger points, and improving blood flow to over-taxed muscles.  Over time, a well-rounded flexibility program will not only increase your range of motion, but help to keep injuries and muscle imbalances from setting in.

Not just for the dogs

Space is limited to 12 participants, so be sure to reserve your space online.

 

 

BELLS & WHEELS

This 60-minute studio class combines kettlebell training and indoor cycling.  Participants spend half of the hour on the bikes, focusing on cycling performance, interval training, and endurance.  The other half of the hour is spent off the bikes- swinging, pressing, squatting, deadlifting, turkish get-up-ing and generally loving kettlebells.  Bells & Wheels is currently offered on Wednesday evenings at 6:15pm, and on occasional Sundays.  Please check the weekly schedule online for Sunday class times.

Come celebrate The Training Room’s 2nd anniversary

 



Fitness on the Avenue

“FITNESS ON THE AVENUE”

JOIN THE TRAINING ROOM IN CELEBRATING ITS SECOND-YEAR ANNIVERSARY AND HELP TO KEEP SOMERVILLE
“THE FITTEST CITY IN MASSACHUSETTS”

The Training Room plans to celebrate its second-year anniversary with a “block party” event on Saturday, July 23rd from 12 PM to 4 PM.  The event will be held along the Somerville Ave./Elm St. parking corridor, located in front of the facility at 691A Somerville Avenue.

Attendees will be encouraged to take advantage of the free fitness classes, demonstrations and screenings that will be offered by The Training Room staff and Physical Therapists, Lorna Brown and Keith Foley from the Cambridge Spaulding Center for Rehabilitation.

Live music provided by Felix Brown will keep an upbeat tempo for the two 45-minute outdoor bootcamps, intended to take place outside the facility weather pending.  In addition to bootcamps, The Training Room will have free: yoga and cycling classes, foam rolling demos, functional movement screening and running gait analysis.***

Training Room co-owners Heidi Brown and Maren Kravitz hope to continue their efforts in helping the City of Somerville to stay among the fittest cities in America.

If you would like more information about this event, call 617-284-6088 or e-mail The Training Room at info@thetrainingroomboston.com

***Advance signup is recommended for bootcamps, yoga, cycling and foam rolling demos, as space is limited.

Follow the link and RESERVE YOUR SPACE NOW