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CYCLING PERFORMANCE TIPS

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Weight Training Gyms Palos Hills IL

This page provides useful content and local businesses that can help with your search for Weight Training Gyms. You will find helpful, informative articles about Weight Training Gyms, including "WEIGHT TRAINING". You will also find local businesses that provide the products or services that you are looking for. Please scroll down to find the local resources in Palos Hills, IL that will answer all of your questions about Weight Training Gyms.

Michel Sorrentino-Poole
(708) 403-4831
Orland Park, IL
Specialty
Strength Building, Weight Loss, Body Sculpting, Life skills, cardio programing,
Schedule Type
CPT-ACE Certified
Education
I have been a professional trainer for going on 8 years now. I have held certs from AAFA, and NASM. I cut my teeth working for Lifetime Fitness for 4 years before going out on my own...
General Information
50 years old (trains both men and women)

Erika Flores
(630) 205-9473
Villa Park, IL
Specialty
Strength Building, Body Building, Weight Loss, Body Sculpting
Schedule Type
NPTI (National Personal Training Institute) American Heart Association
Education
NPTI (National Personal Training Institute)Diploma / Practice and Theory of Personal TrainingCPR / AED CertifiedCertification in basic nutritionSports Specific, Strength training, Weight lossFitness Assessment includes an in depth calculation using your Body Weight, Height, Age and your Sex to determine your personal Muscle Mass, Body Fat, percentage of your Body Water, Bone Mass (determines the weight of your bones in your body), Visceral Fat Rating (this shows the amount of fat surrounding yo
General Information
37 years old (trains both men and women)

Nnamdi Ugbaja
(773) 552-5077
Chicago, IL
Specialty
Strength Building, Body Building, Weight Loss, Rehabilitation, Yoga, Aerobics, Body Sculpting, Core Training
Schedule Type
National Certification from NASM (National Academy of Sports Medicine)
Education
Bachelor degree in Exercise Science
General Information
25 years old (trains both men and women)

Ralph Klisiewicz
(847) 533-0283
Chicago, IL
Specialty
Strength Building, Weight Loss
Schedule Type
National Academy of Sports Medicine (NASM) National Counsel on Strength and Fitness (NCSF) Certified Group Exercise Instructor American Fitness and Aerobic Association Muscle Activation Technique (MAT)
Education
M.S. in Experimental psychology with an emphasis on psychopharmacology
General Information
32 years old (trains both men and women)

Joe Moennig
(312) 235-2700
Chicago, IL
Specialty
Strength Building, Body Building, Weight Loss, Rehabilitation
Schedule Type
NASM-CPT
Education
NASM Certified Personal Trainer and BS from the University of Illinois. Extensive research and training in the areas of nutrition, supplementation and lifestyle management.
General Information
31 years old (trains both men and women)

Rick DeBartolo
(708) 244-9977
Brookfield, IL
Specialty
Strength Building, Body Building, Weight Loss, Body Sculpting, Cardio Training
Schedule Type
NPTI (National Personal Training Institute) American Heart Association IDEA Health & Fitness Association Stretching Institute: ( Every workout starts with a warm up and finishes with proper stretching methods that help you: Improve flexibility; Ease pain by relieving stiff aching muscles; Prevent injury; and promotes better posture.)
Education
NPTI (National Personal Training Institute)Diploma / Practice and Theory of Personal TrainingCPR / AED CertifiedCertification in basic nutritionSports Specific, Strength training, Weight lossFitness Assessment includes an in depth calculation using your Body Weight, Height, Age and your Sex to determine your personal Muscle Mass, Body Fat, percentage of your Body Water, Bone Mass (determines the weight of your bones in your body), Visceral Fat Rating (this shows the amount of fat surrounding yo
General Information
40 years old (trains both men and women)

Jeremy Dawkins
(630) 631-3702
Lisle, IL
Specialty
Strength Building, Weight Loss
Schedule Type
National Strength and Conditioning Association, Certified Strength and Conditioning Specialist National Academy of Sports Medicine, Performance Enhancement Specialist
Education
4 YEAR BACHELOR''S DEGREE IN EXERCISE SCIENCE, NORTH CENTRAL COLLEGE, NAPERVILLE, IL
General Information
31 years old (trains both men and women)

Mike Tootelian
(773) 772-2225
Chicago, IL
Specialty
Strength Building, Body Building, Weight Loss, Rehabilitation, Athletic Endurance, Sports Train
Schedule Type
ACE, NESTA, NASM
Education
Owenr has Bachelors Degree in Kinesiology & ACE Certified + 9 other trainers ACE, NESTA, NASM Certified
General Information
40 years old (trains both men and women)

Anthony Battle
(224) 619-6968
Chicago, IL
Specialty
Strength Building, Body Building, Weight Loss, Body Sculpting, Functional training, Lifestyle F
Schedule Type
NASM, NESTA, ACE, APEX
Education
With 21 years in the fitness industry, and the aquisition of several certifications; NASM, NESTA, ACE, POLAR Heart Rate Performance training and APEX Nutrition. We also have functional movement training, boot camps, and Lifestyle fitness coaching.
General Information
41 years old (trains both men and women)

Christina Riordan
(773) 931-4386
Chicago, IL
Specialty
Strength Building, Weight Loss, Kick Boxing, Body Sculpting, marathon training
Schedule Type
AFAA Certified Personal Trainer NHE Certified Personal Trainer Level II NESTA Certified Core Conditioning Specialist NESTA Certified Water Aerobics Instructor
Education
AFAA Certified Personal TrainerNHE Certified Personal Trainer Level IINESTA Certified Core Conditioning SpecialistNESTA Certified Water Aerobics InstructorMarathon RunnerSpecializing in Healthy Cooking Tips
General Information
30 years old (trains both men and women)

WEIGHT TRAINING

 



Cycling regularly is great for lower body strength, but leaves a lot to be desired for the upper body muscle groups. And this can be a major liability - both for roadies who need that extra edge in road competitions and for mountain bikers who need this upper body strength to lift, jump, or just plain muscle heavier bikes over rough terrain and obstacles.

A reasonable approach is to focus on building strength (not bulk) in the winter and then backing off to just maintain it during the peak riding season. Strength from the weight room will help with on the bike performance, but 3 sets of leg presses at 400 pounds is different from the riding demands of roughly 30,000 pedal strokes during a century. When you're riding, resistance is in the range of 10-40 pounds per pedal revolution. So for the riding season you need to convert that weight-room strength to cycling-specific power with intervals, training time trials, and hill work.

WHY "MUSCLE UP"?

1.The upper body, including abdominal muscles , is an integral part of the pedal stroke. A strong torso provides the rigidity to deliver maximum power from the quads to the pedal. On a level stretch, a strong rider will barely move their upper body while those who are tiring will rock their pelvis on the saddle. And watch a group of road riders in a sprint or a technical single track rider pulling and rocking their shoulders and handlebars. This motion actually levers the bike, adding to the power of their legs on the pedals.

2. Muscle strength in the quads and legs can mean the difference between walking and riding up a short (10 to 15 pedal stroke) hill.

3. A strong upper body gives additional protection for those falls that are part of the sport.

4. Muscle strength and endurance help prevent the fatigue of the constant jarring and correction that are part of a long descent - and in turn this freshness helps to maintain sharp reflexes and technical

RECOMMENDED EXERCISE PLANS

There are two approaches to resistance or weight training. The first is the "keep it simple" approach one can put together at home and on the bike, and the other is the more "traditional" using free weights. Both should be done 3 times a week (2 times at a minimum) to maximize benefits.

Most coaches recommend a program of strength building (higher weights, fewer reps) in the winter and then a shift to lower weights (perhaps 50% max) and more reps (3 sets, 50% max.weight, 25 reps OR 2 sets, 25% max.weight, 50 reps) as the cycling season approaches to mimic the ways you use your muscles on the bike and to decrease the possibility of injuries.

The following idea builds on the concept of transitioning from a pure muscle building program to one that mimics how you use those muscles on the bike. Do a 3 - 5 minute "muscle reeducation" on the spin cycle after lifting. This stresses the muscles and then uses a sport specific task to coordinate the firing patte...

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