The Training Station

Snow Storm Hours

phillytrainingstation — Thu, 27 Jan 2011 18:07:01 +0000

The hours today are 5AM to 1PM. We will re-open tomorrow morning at 5AM, and continue the normal operating hours.

Stretch Clinic

phillytrainingstation — Mon, 20 Sep 2010 23:41:16 +0000

Find out all about stretching and developing a pre-workout stretch routine at our Stretch Clinic THIS Tuesday, 09/21/2010. Cost is $10 per person.

Labor Day Hours

phillytrainingstation — Fri, 03 Sep 2010 01:56:05 +0000

Please note our change in hours for the Labor Day weekend:

When Squatting Doesn’t Mean Squat

phillytrainingstation — Mon, 16 Aug 2010 16:00:09 +0000

It is generally understood what a three-point shot is in basketball, what a home run is in baseball, and what a birdie is in golf.

So, a guy that scores 4 on a par-4 hole can’t claim that he birdied the hole, a woman who shoots from the free-throw line can’t demand to be awarded three points, and a player that only got to third base obviously didn’t hit a home run, even if the ball landed on the warning track.

There are plenty of people who put barbells on their backs, bend their knees, and then straighten their knees — but each instance of that is not necessarily a squat.

The squat has been defined by the International Powerlifting Federation, and people who compete in the squat accept the definition. For a lift to be a squat, the bar must be placed across the shoulders and the body must be lowered until the top surface of the legs – at the hip joint – is lower than the top of the knees.

Doing actual squats has two important benefits. First, when the body is lowered to the proper depth, more muscles are stretched farther, which means that more muscles contract during the recovery. Second, a proper squat requires the bar to be placed across the shoulders. The too-popular alternative — putting the bar across the neck — will always be painful and harmful, even with a bar pad.

If you’re going to go through the discomfort of putting a heavy steel bar on your back, then you should gain as much strength as you can from the endeavor. So, put the bar across the shoulders and go deep (and have some help standing nearby)!

Muscle Soreness & Muscle Injury

phillytrainingstation — Tue, 10 Aug 2010 17:56:31 +0000

“Are you hurt or are you injured?”

I was a collegiate athlete, I think, when I overheard an assistant football coach ask that question to his player. The question helped me understand that its two terms are not necessarily synonymous.

Exercisers, in comparison to the sedentary, have an increased risk of breaks, tears, strains and other orthopedic injuries. A traditional response to injury is to rest, ice, compress, and elevate the injured limb. This response is called the R.I.C.E method. If the injury is a trauma, or if the pain continues, you should cease any activity that irritates the injury and find medical assistance.

Exercisers will feel the pain of soreness, however, much more often than they will feel the pain of an injury. Exercise physiology does not have an explanation for what causes muscle soreness after exercising, although there are theories. A number of therapies can help reduce muscle soreness: most popular are pain relieving medications, ice, heat, various ointments, and lower-intensity exercise.

While it is important to alleviate soreness, it is equally important to continue exercising with soreness. Do this by making an honest effort during a workout. Your performance may not be what it usually is; but that should not matter if you make an honest effort.

We don’t have complete control over the physiological hand of cards that we are dealt, but we can play them well.

Try the Training Station Triathlon!

phillytrainingstation — Tue, 03 Aug 2010 17:18:44 +0000

A triathlon is three events performed in rapid succession. Ordinarily, swimming is followed by biking which is followed by running.

But Phil has created a triathlon that uses some of The Training Station’s most popular equipment: the Water Rower, the Star Trac Spinner NXT, and the Star Trac Treadmill ETRx.

First, row 3000 meters. Second, spin 5 miles. Third, run 5 laps at 0% incline.

Do each exercise at your fastest possible speed. Limit the time between exercises – less than one-minute is recommended.

Good luck!

Something to Do on the Spin Bike

phillytrainingstation — Wed, 21 Jul 2010 13:23:03 +0000

Get on the bike, reduce the resistance to virtually nothing, and pedal fast. After five minutes, gradually increase the resistance. When the speed drops by more than 10 rotations per minute, significantly reduce the resistance. Get your breathing under control. Then, increase the resistance again.

Keep repeating the sequence of spinning fast, adding resistance until you slow down below a set speed, then reducing the resistance until you feel somewhat recovered.

Spin bikes have fixed pedals, which means that moving pedals keep moving, even if you stop pedaling. The pedals will jam your ankles if you suddenly stop pedaling!

That notwithstanding, the spin bike is a great piece of equipment for aerobic exercise.

Congratulations to Kim Pelle!

phillytrainingstation — Thu, 15 Jul 2010 13:46:33 +0000

Kim Pelle recently won the annual Thule AB 5K. The race was contested on Greenland.

Kim Pelle proudly holding his first-place trophy.

Congratulations, Anjana Rajan!

phillytrainingstation — Tue, 13 Jul 2010 12:32:55 +0000

The Training Station gym would like to congratulate our member, Anjana Rajan, on her completion of the Philadelphia Women’s Duathlon held on July 11th, 2010. Anjana finished 24th overall out of 249 participants and finished 1st in her division! Even better, she did it on her birthday! Congrats, Anjana!

Come To The Saturday Morning Drills!

phillytrainingstation — Fri, 09 Jul 2010 23:05:23 +0000

It’s the only running-based workout of it’s kind.

Phil basically turns the Piazza into a track, then he shows you how to stretch, run, and sprint!

Every Saturday from 8AM to 9AM on the Piazza, rain or shine, all abilities are welcomed.

Get a free t-shirt if you attend four consecutive Saturdays!