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Sports & Fitness Training
Athletic Training- - - Fitness Programs
Programs individually designed and supervised
Develop and maintain fitness with a personalized training program
Boost your metabolism - reshape - loose inches - increase muscle mass and tone - improve bone density
Improve sports performance with a training routine designed for you and your sport

Contact Sports & Fitness Training about Specials (515) 321-3032
See Gift Certificates & Specials

See Feature on Kettlebells
See Information on Metabolic Circuit Training Class
See Feature on Exercise and Diabetes Type II
See Feature on Exercise for Healthy Aging

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Balance Ball Sessions
Individual Sessions Available

Call 255-9256 or 321-3032 to register

Take a Balance Ball class and be eligible for additional Fitness Specials

Fitness For Healthy Aging

Dr. Andrew Weil, in his book Healthy Aging, points out that while "aging is an irreversible process", the body can be maintained "through all phases of life". There are many options for those that want to maintain or improve health through exercise. One of the best ways is to develop and practice a cardio/resistance training program. Within this type of training there are many variations, one or more of which can fit an individual's goals and capabilities.

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The origin of kettlebells can be traced to 19th century Russia. They were being used by professional strongmen in training and exhibitions by the early 1900's. More recently the use of kettlebells has been incorporated into the training programs of eastern European athletes. Over the last few years they have become somewhat popular in the U.S., particularly among martial arts practitioners.

Some trainees report that kettlebells have a more comfortable feel than dumbbells for some movements. This seems to be true with pressing exercises as well as certain exercises that involve pulling or swinging motions. Also, they are a very effective training tool for unilateral exercises.

Kettlebells can be included in a program that consists of a group of exercises involving a variety of equipment (i.e. barbells, machines etc.) Or, routines can be developed where they are featured as the main exercise device. A kettlebell routine can offer a simple but rigorous total body workout that strengthens and conditions both from the standpoint of the skeletal/muscular system and the cardio/respiratory system. These types of workouts can be designed to be effective for sports or fitness training.

Contact For More Information

Sports and Fitness Training 1251 73rd Street Suite A Windsor Heights, Ia. 50324
(515) 321 3032 e-mail
Ray Hamill, NSCA-CPT
National Strength and Conditioning Association - Certified Personal Trainer
Also See Sports and Fitness Page
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Metabolic Circuit Training

Circuit Training is one of the most effective ways to address both muscle conditioning and general endurance within a training session.

This type of training not only strengthens and conditions the skeletal/muscular system, it also improves issues in such areas as blood sugar levels, blood pressure, and cholesterol balance.

In addition to raising the metabolism during training, the rate of ones resting metabolism (the rate at which calories are consumed at rest) will also increase. This effect can be sustained if a Circuit Training program with emphasis on resistance work is coupled with additional aerobic training and practiced consistently.

Join Ray Hamill-CPT at Sports and Fitness Training on Saturday
October 26, 2013 12:30PM-1:30PM as he outlines the basics of
Metabolic Circuit Training
Topics will include: Exercise and Equipment Options as well as individual considerations regarding intensity, frequency, and duration of a Metabolic Training Program.

Class $10.00

Those attending will be eligible for Fall/Winter Fitness Specials.

Contact For More Information

Sports and Fitness Training
1251 73rd Street Suite C Windsor Heights, Ia. 50324
(515) 321-3032 e-mail
Ray Hamill, NSCA-CPT
National Strength and Conditioning Association - Certified Personal Trainer
Also See Sports and Fitness Page
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Exercise & Diabetes Type II

An exercise program that is carefully planned and monitored can be an effective tool to help deal with diabetes.

Routines consisting of aerobics and resistance training have been shown to reduce blood sugar levels. A basic routine would include a light five minute warm up, followed by fifteen to twenty minutes of resistance training, using a combination of exercises mixing upper body, pushing and pulling movements with lower body exercises. These are done with light to moderate resistance for 8 to 15 repetitions with little or no rest between exercises. When finished with resistance movements, follow up with ten minutes of cardio training, using, for example, a stationary bike, treadmill or elliptical. Depending on the intensity of the resistance portion of the routine, heart rate should naturally be elevated to some degree prior to cardio training. Cardio train at 65% - 75% of max heart rate. Follow the cardio with a few minutes of stretching movements for upper and lower body. The resistance/cardio combination can be performed two to three times per week with a day of rest between sessions. Additional cardio work can be done one to three more times during the week for up to 20 minutes a session. Again 65% -75% max heart rate has been shown to be an effective range. This program may seem conservative and on an individual basis can be expanded and should be varied, but it must be kept in mind that the individual should exercise consistently four or five times per week to maximize benefits. Increasing intensity too much may make it hard to perform exercise as often as necessary.

When this type of routine is combined with a diet geared toward someone that has Type II diabetes or has been determined to be pre Type II diabetic, there can be a dynamic post workout impact on lowering of blood sugar levels.

The routine outlined would be characterized as light to moderate, and in most cases could be performed with little or no restrictions by an adult up to 45 years of age that has been identified as pre-type II diabetic but otherwise is in good condition.

For those outside the perimeters mentioned, (with a physician’s input) a routine that incorporates the general theme of the one outlined can be designed. Attention has to be given to the amount of rest between exercises or sets of exercises, the amount of resistance used and the heart rate developed during exercise. A routine should be planned on an individual basis in any case and this is most important for those over 45 years of age and or with additional physical conditions.

Other physical activity such as yard work and gardening can also help bring blood sugar levels down.

Age and conditions such as high blood pressure or orthopedic concerns are examples of factors that should be taken into account when considering an exercise program or beginning new physical activities. A physician’s advice is essential.

Contact For More Information

Sports and Fitness Training 1251 73rd Street Suite C Windsor Heights, Ia. 50311

(515) 321 3032 e-mail

Ray Hamill, NSCA-CPT

National Strength and Conditioning Association - Certified Personal Trainer
Also See Wellness Page

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Programs: Return to Page Directory

Conditioning and endurance: In this form of training, various resistance modalities are used in a progressive program designed to improve overall tone, strength and endurance. Using light to moderate amounts of resistance, a combination of free weights, machines, balance balls and tubing are employed in various exercises over a 35-45minute period in a circuit type-training format. This program addresses the concept of getting in shape. If this type of routine is performed 2 to 3 days a week on a consistent basis a trainee will notice that daily tasks become easier to perform, inches will be lost in areas where fat is stored and muscular shape and tone become enhanced. The latter two effects are indicators of lean muscle and bone mass improvements.

Muscular growth: The goal of the muscular growth program is to increase lean muscle mass beyond what can be achieved with a conditioning program. The modalities are much the same but the amount of resistance ranges from moderate to high and the amount of time between each exercise is somewhat longer. Completion of a daily program can take 45 minutes or more.

Strength and power: These programs are generally used by athletes (including recreational athletes) to enhance their abilities in a specific sport. Emphasis is on the use of free weights, balance and stability balls as well as tubing. Total body exercises that bring into action the large muscles groups are a mainstay of these types of programs. Movements that are specific to a given sport are incorporated into a progressive routine where the amount of resistance used is moderate to heavy. Improvement in base strength (including ‘core’ strength) and power that led to better performance in a given sport is the goal of this program.

The above programs are available in two and three time a week packages. The routines are designed for the specific needs of the trainee. Instruction on how to perform the various movements is given and the performance of each daily session is done under the guidance of the trainer. A record of each session is logged. The base packages are set up in 4 week increments based on a 12 week cycle. Programs are available for one person or groups of two or four.


Balanced Program Design Return to Page Directory

Designing a Balanced Fitness Program is most Effective if done on an Individual Basis

When considering a fitness program it is best to first determine specific goals. Usually these goals include improvements in appearance and general health that will lead to an improved quality of life. To achieve these goals the interplay of cardiovascular fitness, flexibility and musculoskeletal fitness should be evaluated based on specific needs.

Cardiovascular fitness can be derived from aerobic training. The desired results include a more efficient delivery of blood to tissues and more efficient use of oxygen delivered. These can be achieved when training increases the hearts output of blood combined with increased respiratory capacity and cellular efficiency for utilizing oxygen.

A stretching program is important in developing and maintaining musculoskeletal flexibility. Good flexibility allows for an increased range of motion and an enhanced ability to move about and carry on our daily routines.

We loose both lean muscle tissue and bone mass as we age, however a comprehensive resistance training program can slow the process and extend the health and effectiveness of the musculoskeletal system. As the strength, power and neuromuscular fitness of our bodies is maintained or enhanced our ability to perform the basic tasks of living that require us to move and lift is prolonged. Carefully developed resistance programs have also been shown not only to increase muscle mass and bone tissue even in the very elderly but also to enhance the body's metabolism.


In Order to be Effective a Fitness Program should be Practiced on a Consistent Basis

Once a balanced program blending cardiovascular fitness, flexibility and musculoskeletal fitness modalities has been developed the most important goal should be to practice the routine on a regular weekly basis. If the exercise program is made up of a variety of elements that are enjoyable to do than it will be easier to maintain a regular exercise schedule. Positive, lasting gains cannot be achieved from intense but infrequent bouts of exercise.

Improve Sports Performance Return to Page Directory

To Improve Sports Performance an Individually Designed Sports Specific Training Program is Essential

Each sport has its unique physical requirements. These must be evaluated from the standpoint of the individual athlete to determine the proper balance of strength, power, aerobic fitness, and flexibility necessary in the program so that improved performance in a given sport is the result. An athletic training program includes a variety of modalities including free weights, medicine balls, stability balls, tubing, plyometrics, speed training, and aerobic fitness. An effective training program is designed with some or all of these types of modalities used in combination and incorporated in a supervised plan that evolves over a given time period. The evolution of the program should coincide with the beginning of athletic competition. Once the competition begins the program is modified to meet in season needs and demands.

During the training carefull attention should be given to the proper execution of the various exercises that have been implemented and an accurate record of each workout should be maintained. Individual supervision and accurate monitoring of the progress of the program help maximize the results.

Benefit From Resistance Training Return to Page Directory

Benefit from Movement Through Resistance Training

Resistance training is a great way to improve strength and power. These are important factors for enhancing athletic performance and also for maintenance of bone and muscle mass. But resistance training is also an effective way to increase the circulation of blood throughout the muscles as well as boosting the body's metabolism. Suffers of fibromyalgia or Type II diabetes offer two examples of physical conditions that are aided by resistance training in terms of movement

For those with the fibromyalgia syndrome regular musculo-skeletal movement in any form is important in dealing with symptoms of joint and muscle pain. Stimulating the circulation of blood helps carry nutrients to and take away wastes from muscle tissue. Resistance training, along with stretching and aerobics, can enhance range of motion, stretch tight muscles as well as stimulate the circulation of blood. These activities should be selected carefully (advice from a physician is a good idea), with the individual's physical condition and capabilities as a guide. However it has been shown that movement and movement through exercise can help alleviate the pain of fibromyalgia.

For suffers of Type II diabetes, a resistance-training program can aid in increasing insulin sensitivity and glycogen storage because it creates an environment within the body of working muscles in need of energy that over time will increase in size. Quite often high blood pressure accompanies Type II diabetes. For those with both conditions care should be taken not to strain while training and training should be done with special attention paid to keeping heart rate within safe boundaries. To help determine these limits a physician should be consulted.

Training the Core Return to Page Directory

Training the Core for Better Fitness

When the word "core" is used in the context of fitness the vision of a well conditioned athlete with washboard abs occurs to some. But the "core" area of the body consists of several muscle groups that have a major role in allowing us to sit, stand and move with stability. Back, hip and abdominal muscles, particularly those deep muscles of these areas, are key components of the core, as are the muscles of the inner thigh that produce lateral or medial movement.

In many training programs, training the core area consists of some sit-ups and leg raises done as an after thought following a resistance training session. Conversely, some trainees will do many sets and repetitions of these types of exercises on an almost a daily basis. In the first instance not enough work is done, especially from the standpoint of variation. In the second case too much is done too often, at the risk of exhausting the muscle groups being worked. Just as a trainee would not normally perform an exercise for his shoulders, legs or arms for 100 repetitions, the amount of work that is performed with the muscles of the core should be reasonable.

A good program for this area should consist of a variety of exercises, performed in sets with appropriate repetitions. The program can be developed for a given length of time (12 to 15 weeks) on a two or three times a week basis with progressive levels of intensity cycled throughout the duration. Sit-ups or crunches as well as types of leg raises and back raises are part of a good core program. However exercises incorporating the use of stability balls, tubing and medicine balls can be used during different phases of a core routine. Usually these types of exercises train more than one core muscle group at a time which is an important feature since in many of our daily activities the core area functions as a unit.

(Consultation with a physician is a good first step to beginning a fitness program.)

Core & Power Training for Sports Return to Page Directory


Combine CORE and POWER TRAINING in a program designed for you and your sport.

Strengthen the ‘CORE’ for better stamina and control

For solid sports performance it is essential that the ‘core’ area of the musculo-skeletal system be conditioned for stamina and strength. Muscles of the abdominal area, back and hips as well as the inner thigh constitute the ‘core’; that area which gives us the support to sit, stand and move with stability. The benefits of increased strength and control that athletes can derive from core training programs are apparent in most sports. For example, consider the importance of the ‘core’ in golf and various martial arts disciplines, sports whose appearance, in practice, is so diverse. In golf, conditioned core muscles are important in enhancing stamina and play a major stabilizing role particularly with the swing of the club and the delivery of power through the swing. In martial arts such as tae kwon do and judo core strength and stability adds to the power of jumps, kicks and strikes in the former and throws in the latter. A routine consisting of a combination of exercises that utilize balance balls, medicine balls, and tubing as well as traditional movements like sit-ups and crunches, can be most effective. This is especially true if the routine works the core muscles in both general and sports specific ways.


Improve sports performance with
Power Training

Power, the ability to move the body, an object, or both with force quickly in space is also a crucial element in most sports. Both golf and the martial arts again offer examples of diverse sports that require this element at least during part of their execution. For power development, some of the same tools that are used in core work such as balance and medicine balls as well as tubing are utilized. Also the traditional resistance training devices, i.e. free weights and machines, can be employed to perform movements that will not only develop power in a sports specific way but also develop a solid base of strength. Movements with free weights that are performed starting with the feet on the ground, from a partial squat or standing position, are key components in a power development program. Some of these exercises are complex but the resulting benefits can be worth the time in mastering these movements. Sports specificity must be kept in the proper perspective when deciding the amount of resistance for the various exercises. However with a carefully planned routine practiced consistently a golfer can enhance the strength of the base he swings from and get more power, when needed, into the swing and a martial artist can develop higher jumps, and more powerful strikes and throws.


Sports Power Development Return to Page Directory

Blend Strength and Power Development

In most sports an athlete needs a blend of power and strength to be effective on the field of play. From the standpoint of strength the traditional power lifts contribute to an athlete’s resistance training program. However, the athlete should train with quick, explosive lifts as well, to enhance the development of power (the ability to move the body and or an implement quickly with force) to a greater potential. The Olympic type lifts as well as medicine ball and stability ball training offer a variety of excellent movements that will help build an athlete’s power both in general and in a sports specific way. Training with these tools can lead to positive results for the both the casual and serious athlete and can be undertaken at any point during an athletic career. However, one of the best times to lay a foundation of strength and power is during the athlete’s high school career. In the short term his/her high school athletic performances will improve. In the long term, if the athlete moves on to college sports, he/she will already have been exposed to the type of training encountered at the college level.

Tube and Balance Ball Training Return to Page Directory

Resistance Tubing and Balance Balls add New Dimensions to Training

Strengthen, tone, condition and enhance flexibility with a light routine that integrates resistance tubing and balance ball training. Resistance tubing has been used for years by physical therapists to rehabilitate patients with musculo-skeletal injuries. Tubing is now being used both for fitness and athletic training. It provides a versatile resistance tool that can be used to duplicate many free and machine weight movements, while conforming to a person's individual range of motion. The balance or stability ball has also been used as a rehab tool and now it is being used as a total body training device in fitness and athletic training programs. Training on the ball will not only improve balance and strengthen the major muscle groups but also develop the smaller stabilizing muscles of the body's core area - abdominal, hip and lower back regions.

Know Someone Who's Thinking About Starting a Fitness Program?


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Don't run or hide from a
"Big Workout".

But be sure to plan the amount and intensity of your training session carefully so that your efforts are productive.





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Contact For Information Return to Page Directory

Sports and Fitness Training 1251 73rd Street Suite A Windsor Heights, Ia. 50324
(515) 255-9256 (515) 321-3032 e-mail
Ray Hamill, NSCA-CPT
National Strength and Condition Association-Certified Personal Trainer
This page is the property of Ray Hamill 2004-2011 not for duplication