Just Ask Justin – Gold’s Gym, West Cobb

As a marathon runner, one of the questions I am most frequently asked is, “What do I do if I want to run a 5k”? “How do I get started?”

  • The first step is to simply pick a race.  Find a local race that is 2-3 months away and sign up for it. 
  • The next step is to start moving.  The average time for your first 5k will be 30-45 minutes. 
  • Starting off should be a walk/run combo.  Do 5 min walk, then 2 min jog (this should be at a comfortable speed, NO sprinting).  Repeat 2-3 times. 
  • Each week increase the run time by 20 seconds with the same amount of rest. 
  • Do this work out 3 times a week and by race day you’ll be ready to go!

Justin Tucker,

Membership Counselor, Marathon Runner, Gold’s Gym, West Cobb


Keep Up Your Running Training at Gold’s Gym!

Done right, treadmill training will help you maintain and improve your fitness throughout the winter so you’re ready to race — or just outpace your running buddies — come spring.  Here are some treadmill tips and ideas for next time you are in the gym!

RACE SIMULATIONS Do it to train for the course Some treadmills offer simulations of famous races, like the Boston Marathon and Bolder Boulder, to let you mirror the topography indoors and practice the hills in a condensed run. The Workout: If your treadmill doesn’t have your race as a preset course, you can use a race’s elevation map to time your ups and downs on the treadmill to mimic the course. For instance, say you know there’s a killer hill two-thirds of the way into a 10-K you’ve entered. Hit that “up” incline button at the same point in your treadmill run, and get used to the feeling. Inside Scoop: Don’t let yourself be surprised on race day. When you get to that hill, you can think that you’ve done it before — and it felt much worse when you were in your basement.

RANDOM INTERVALS Do it to mix it up Unpredictable incline and speed changes provide a more complete workout than a steady pace on a flat surface, because they force you to work different muscles. The Workout: Just a little variation in your run helps the time go by much faster. Try a 10-minute warmup, 20 minutes of random intervals, and a 10-minute cooldown. Inside Scoop: If you don’t have much time for a run, you’ll get an extra burst of intensity in a short duration. Plus, a mystery workout is a healthy change for obsessive runners who like to plot out and then log every split.

Workout Idea Try 3 x 3 minutes at about 10 seconds faster per mile than 5-K pace. (It takes the treadmill a few seconds to reach your interval speed, so start timing the three minutes after you’ve reached that pace.) Give yourself two minutes of easy jogging in between. Add another set every two weeks.

Workout Idea Start with a 10-minute warmup, and move up to your tempo pace when a Seinfeld rerun begins. Jog during the commercials, and resume the faster pace when the show comes back on. Cool down for five minutes.

Workout Idea Try one-minute runs up a 4% incline with two minutes of slow, flat jogging in between. Build up to 10 repeats at a 6% incline.

Gold’s Gym has a large selection of treadmills to help you keep up that training during these winter months! Find out today how Gold’s Gym can help you keep running and ready to win in the Spring!

Cabin Fever Workout

Cabin Fever Workout

 Stuck in the house due to inclement weather and can’t get into the gym, don’t worry you can still get your workout in.  Here are some exercises you can do at home:

  1. Planks: excellent way to build your core muscles in any space. Equipment needed: only a floor.
  2. Push-ups: Strengthen the chest, shoulders and triceps.
  3. Lunges: great leg strengthening workout and all you need is a floor. No excuses.
  4. Bicycles: This is a great abdominal exercise that really strengthens the abs.
  5. Dips: Find a chair, sofa or couch, you can do these just about anywhere, great for toning the back of the arms.

Check out all the Gold’s Gym Workout Videos at our You Tube Channel for more great cabin fever workout ideas!

Staying Fit in Your 30s…Try interval training at Gold’s Gym

The bummer truth is that weight becomes easier to gain and harder to lose as you get older, but you can reclaim your slim self by following our targeted strategies.

Today let’s look at strategies for Women in their 30s.

“Women generally tend to lose about 1 percent of their muscle mass each year starting around age 30,” explains Riva Rahl, MD, medical director of the Cooper Wellness Program in Dallas. “That gradually slows your metabolism.” And because about three-quarters of women in their 30s have had at least one child, you may be juggling young children as well as a career.

Translation: You barely have a free moment to brush your teeth, much less focus on getting to the gym regularly. Happily, though, you can fight back—and win.

Get Intense
What 30-something woman has an hour to spend at the gym? No worries. To get the most bang for your time-starved buck, try interval training—alternating short bursts of high-intensity exercise with short recovery periods. Women who did intervals for 20 minutes crushed three times as much fat as those who worked steadily for 40 minutes, a study from the University of New South Wales found. Try it on the treadmill or elliptical, or during your morning walk.

Need a Gym to start your New Year New You program?  Let’s Gold’s Gym Help you get Started!

Get More Results With Interval Training

What if I told you there was an exercise technique that could burn more calories—and fat—in less time that was also fun?. The amazing workout is called interval training. During interval training, exercisers alternate between high-intensity efforts and low-intensity recovery efforts during a single cardio (aerobic) workout session. It can be as simple as sprinting between two telephone poles and then walking for the next two, or a regimented plan using a stopwatch and specific training schedule. Either way, adding just a couple sessions of interval training to your workouts each week is sure to boost your fitness level, accelerate your fat loss and help you beat boredom.

Here are 7 reasons to try interval training yourself:

Interval training burn more calories. If you’re doing interval training for 20 minutes it can burn as many calories you would in 40 minutes  of steady-state training.

Interval training burns more fat. Doing short bursts of higher-intensity exercise encourages your body to burn body fat as fuel.
Interval training works for all fitness levels.  Beginners, for example, can use interval training to slowly work their way up to higher intensity exercise, such as walk-jog intervals, which can help one work up to running continuously. Advanced exercisers can use high intensity intervals to improve speed, power and performance.

Interval training can boost your fitness level. Studies has shown that participants who engaged in interval training improved their cardiovascular fitness by 13%.

Interval training Helps you change up your workouts for greater results: If your usual routine is to run at a steady pace, or pick one level on the elliptical and stick it out for 30 minutes, you’ll be doing your body a favor by changing up the speed and intensity of your workouts. Interval training can be applied to almost any type of exercise: walking, running, biking, cardio machines, indoor cycling, swimming, dancing—even strength training.

Interval training can combat boredom.. Rather than drudging away at the same boring intensity, interval training keeps your mind engaged and helps your workouts go by faster by breaking down one long workout into smaller.

Interval training means less time in the gym. Since you’re working harder (for a short period), you can get away with shorter workouts when you perform interval training—and the benefits are essentially the same in terms of endurance and calorie burn.

Gold’s Gym Austell, GA Weight Loss Success Story

Kathryn Chambers is a member of Gold’s Gym West Cobb in Austell, GA.  Watch her story! Get motivated to be our next success story!  Find out how Gold’s Gym can help you get started!

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