is a challenging series of 26 yoga poses with two breathing exercises designed
for all ages and levels of ability.This 90 minute class targets every muscle, joint, ligament,
tendon and organ in the body. With a regular practice you will see the effects of this
in your strength and flexibility.
is done in a heated room
to warm your muscles, prevent injury, allow a deeper workout,
and cleanse the body by flushing toxins. A perfect compliment
to your work-out, a great way to reduce stress, or to alleviate symptoms
of long term or new injuries.
New students, please arrive
at leaset 15 minutes early for
registration and orientation.
www.BikramYogaRB.com
16473 Bernardo Center Drive, 2nd Floor
San Diego, CA 92128
Entrance is located between Music for Kids First Citizen’s Bank
(858) 673–YOGA Email: [email protected]
few years of training, I know that the few times
I have gotten sick happened immediately after
particularly hard training sessions.
Very hard training puts your body in a weakened condition. In that state, you’re at higher
risk of getting sick. If you insist on training too
hard too often, you will also get sick more often.
The irony being that due to time off from training you end up making less progress as if you
had trained with less intensity.
3
Symptom #3: You feel weak in your training.
In spite of doing everything right, do you still
feel weak in your training? Do you ever:
- fail to complete your training
- feel weak
- lack enthusiasm for your training
- get fatigued quickly
As an athlete, you have to pay attention to
many things to maximize your progress. Your
nutrition has to supply your body with all the
nutrients it needs to grow new tissue, you have
to go to bed early and get plenty of sleep per
night, you have stay away from stimulants that
mess with your sleep quality, and so on. If
you’ve taken care of all these factors and you’re
still not making progress in the gym, you may
want to look at your training intensity. Does
your training schedule allow your body enough
time to recover?
Depending on how hard you train, you might
have to wait up to a week for your body to
*No discounts on 7 Day Intro Pass, Beverages, Single Pack Electrolytes, mat/towel rentals
MUST present valid TCSD Membership card for discount. NO EXCEPTIONS
TCSD Members get 50% OFF First Drop In Class
10% OFF* All Non-Discounted Class Packages & Retail Items
recover from the training stress. A very light session of cardio requires a different recovery time
than a tough session of squats and deadlifts.
How much time you really need to recover from
your training session not only depends on the
type of exercises you performed, but also on
your individual physiology and the amount of
other stressors in your life. If you have a stressful job, a high maintenance relationship, poor
nutrition and a bad sleep cycle your body just
doesn’t recover as well.
Increase your time between workouts or lower
the intensity of your training to the point where
you begin to make progress again. If you don’t,
you’ll just run yourself into the ground and will
eventually get injured.
4
Symptom #4: You feel horrible after training.
Do you feel like hell after your workouts?
Ideally, a training session should leave you
itching for more. You should feel exhilarated and
ready to take on the world. These kinds of feelings indicate that you exercised in a way that
increased your testosterone, thereby creating a
beneficial environment for faster recovery. Keep
your training sessions short and intense, with a
maximum duration of 60 minutes, although 45
minutes are ideal.
If your workouts run you into the ground,
leave you with wobbly knees, or even make you
continued on page 16
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