Low-Intensity or High-Intensity Training

For weight loss to occur one must burn more calories than they consume.  In a deficit the calories will come ultimately from fat.  If you eat more calories than you burn you will gain fat.   During low-intensity training a higher percent of fat is burned.  During high-intensity training a higher percent of carbs (glycogen) is burned.

As a percentage this is true.  However, high-intensity training will burn more calories and fat overall when compared to low-intensity training.

Lower intensity training will burn 70% of calories from fat while higher intensity training will burn 50%.  If you work out for 20 minutes, you will burn 100 calories at a low intensity and 200 calories at a high intensity.  Would you rather burn 70% of 100 or 50% of 200?  High-intensity training also improves your V02 max, which improves your fitness level.  This does not improve with low-intensity training.

While not everyone is capable of doing high-intensity training due to their fitness level, age, injury etc. doing small intervals at a higher than your usual intensity will help develop the ability to work out longer at this higher level.  Having said that for some individuals low-intensity, longer workouts are still their best option for safe effective exercise. Those individuals that have the ability to safely workout at a higher intensity should kick it up a notch and enjoy the added fitness benefits.


Did you know that flexibility is one of the components of physical fitness?  It is  the one components that most people do not take the time to develop.  Being able to move all of your joints through their full range of motion is important for good joint  function as well as being able to walk, lift and step normally.  If your knees cannot extend all the way, extra stress is placed on the hip and lower back.  A short tight muscle limits the joint’s ability to move normally.  If the hamstrings are too short, they limit the ability of the pelvis to tilt, which affects the lumbar spine and can lead to lower back pain.

One of the most common tests used to measure flexibility is the Sit-and-Reach test.  This test provides some information about the hamstring muscle group.  The more the hamstrings allow one to reach forward, the less it restricts movement of the pelvis. Tight hamstrings pull the pelvis down and away from the lumbar spine and makes the lower back instable and more prone to injury and pain.

Simple Hamstring Stretch

Lay down on your back.  Bend your knees, lift them from floor and place a yoga strap around the sole of your foot.  Extend your leg straight up toward ceiling.  Hold stretch 20 seconds and repeat with other leg.

hamstring stretch

Midtown will be offering free Sit-and-Reach testing to members during the month of October.  We will also be showing a series of stretches for you to do to increase your hamstring flexibility and offering retesting during the month of December.

New Group Training – Sign up today – Non-members Welcome

photo (2)photo (1) photoHIIT

High Intensity Interval Training


4 Weeks

$20.00 members/session

$40.00 non-members/session

 Session #1

Tuesday evenings 5:30-6:30pm with Beth

Sept. 16, 23, 30, & Oct. 7


Session #2

Thursday mornings 10:00-11:00am with Sheri

Sept. 18, 25, Oct 2, & 9


Session #3

Wednesday evenings 6:30-7:30pm with Rich

Sept. 17, 24, Oct. 1, & 8

(max. 10)

Sign up at front desk

Functional Training

Functional Training is exercise that trains the body for daily life activities.  Physical and Occupational Therapists often use functional training to retrain their clients that have movement disorders.  While this type of training is great for anyone training for a sport,  it is also beneficial for any individual looking to perform daily life tasks (or sports) more easily and without injury.

While weight training machines are a great way to train your muscles, they target and isolate specific muscles in one plane.  Equipment used for functional training involve mainly weight-bearing, multi-jointed exercises that utilize core muscles of the abdomen and lower back.



SOME OF THE EQUIPMENT AVAILABLE:  Cable machine, Barbells, Medicine balls, Slam balls, Dumbbells ,Kettlebells , TRX and Ring training, Stability balls, Resistant tubes, Balance disks, Wobble boards, Kick Bags and more……….


ref:  Wikipedia

Midtowns new SPAC room in action!!!

Since we’ve opened our new SPAC room (sports performance athletic center) we’ve noticed more and more people using the new equipment every day!!!!! I met a few friends in there last week for eight different stations, with a 45 second on and a 15 second off circuit. Here’s a pic of half the ladies killing the kettle bells, punching bag, arm water rower and planking on the mat!! Thrilled at all the different groups of people cross training in the SPAC room!!!!! Can’t wait to meet you back in there this weekend!!!