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From our Sponsor Lakeshore Athletic Club – Flatiron

Brian Cooper, Head of Personal Training, Lakeshore Athletic Club

Answers provided by Brian Cooper, Head of Personal Training

While improved fitness goals are a common New Year’s resolution, many people lose motivation and interest after a short time. Why is exercise important for overall health?

One reason why people fall off after a short time is that they try to do too much, too soon, too often.

Exercise is important for overall health because it decreases stress, improves mobility, increases energy, helps lower body fat percentage, improves cardiovascular conditioning, and can stimulate brain functions. These are only some of the wonderful benefits.

Why is it important to join a gym (rather than just going with an at-home routine or running/other sports-related activities)?

Health Clubs offer diversity (equipment/classes/pool) to help change routines up and prevent boredom. Health Clubs also provide a social atmosphere with people that have common interests and goals.  Plus, staff that can guide and/or prescribe fitness routines.

What are some fitness goals that you would suggest for those who are just beginning a workout routine, those who have been working out (or stopped for awhile and are getting back into it), as well as those who are already regular fitness gurus? How much exercise do you recommend per week for each of these three groups?

Beginners: Posture, Flexibility, Stability and develop a cardio base.

On/Off: Focus on consistency (ask yourself why you stopped in the first place).

Fitness Regulars:  Try something new, something challenging.

Exercise frequency is based on the individual, not the group.

What kinds of services do your personal trainers provide? Why do you suggest getting a personal trainer (for each of the three fitness levels listed above)?

Fitness assessments, Cardiovascular testing, Pre and post natal, Flexibility specialists, Post rehab, Weight loss, Weight gain (Muscular hypertrophy), Progress resistance training, Olympic weight lifting, Sports performance, Consultations, Equipment orientations, Core conditioning, Balance and stability training, Nutrition and Holistic Lifestyle Coaching.

With your dedication, personal trainers will help you attain your goals quicker and safer. A good personal trainer will show you what you are truly capable of.

Something I tell people that say they don’t need to try a personal trainer because they have been working out for a long time is “Even Michael Phelps, Lance Armstrong and Usain Bolt have Trainers/Coaches”.

What are your best tips and advice on how to keep the motivation to get and stay fit for the long haul (beyond just a month or so after the New Year’s)? What are some techniques that you suggest to keep workouts from getting boring? How important is it to mix things up (both for relief from boredom, as well as to keep your muscles guessing)?

Change your workout phases every 4-8 weeks. Make a lot of small/quick goals that work towards a longer goal.  Sign up for races/events (races can end up just being excuses for your workouts).

The biggest technique I can suggest from keeping workouts from getting boring is to always focus 100% on the exercise instead of just going through the motions.

It is very important to mix things up. Although linear progression will make gains it will plateau quicker, so mix it up to keep making gains. Mixing things up will also help prevent overuse injuries.

Do you recommend a combination of weight lifting, cardio and stretching (such as Pilates or yoga)? About what percentage should each of these activities make up in an overall fitness routine?

Not only do I recommend it, but I believe in it.

As for the percentage, this is based on the individuals goals. Each of the above can be broken up into sub groups;

Weight lifting:

-Muscular Endurance

-Stabilization

-Hypertrophy

-Strength

-Power

Cardio:

-Slow, long distance

-Pace/Tempo

-Interval Training

-Repetition Training

-Fartlek

Flexibility:

-Static stretching

-Active stretching

-Dynamic stretching

-Self Myofacial release

What are some of the benefits or offerings that make Lakeshore Athletic Club unique from other health and fitness clubs?

150,000 square foot club that has child care (separating infants, toddlers, and children), NBA basketball court, Free classes to members (cycling, yoga, pilates), Award winning Spa, Indoor therapy pool and 5 lane 25 meter pool, Outdoor water park with 2 lap lanes, Rock climbing gym and pinnacle, Personal training, Impact Sports Medicine, Free weights, Selectorized equipment, Olympic platform, Cardio equipment, Volleyball,  Locker rooms with showers and amenities, Outdoor tennis courts, Cafe/bar and much, much more.