Susan Janosik | Personal Trainer

Lactic Acid – DOMS – and other things you might want to know

jointeff — Wed, 16 May 2012 19:40:36 +0000

Lactic Acid – DOMS – and other things you might want to know

Ø The human body prefers to generate most of its energy using aerobic (with oxygen) methods.

Ø In a situation when you require energy production faster than your body can deliver it will work anaerobically (without oxygen).

Ø Not enough oxygen? Your body shuttles pyruvate away from the aerobic system and converts to lactate allowing energy production anaerobically that can last for one-three minutes. And during this time lactate can accumulate to high levels. Resulting in that muscle-‐burn you are familiar with.

Ø Muscle-‐burn from those high levels of lactate create a side effect of increased acidity of the muscle cells, which limits the capacity of the muscle to do more work. This causes your body to slow down allowing oxygen to become available and then clear lactate that will revert back to pyruvate, which is processed with the aerobic system.

Ø SO… LACTIC ACID BUILD-UP IS NOT THE CAUSE OF YOUR MUSCLE SORENESS.

Ø The muscle soreness/tenderness you feel 24-‐72 hours after intense exercise is called DOMS (delayed-‐onset muscle soreness).

Ø The precise cause of DOMS is still unknown but most research shows muscle cell damage and elevated release of various metabolites into surrounding tissues. Intense exercise results in an inflammatory-‐repair response leading to the swelling and soreness.

Ø The muscle cell damage is considered the good kind – where the muscle will rebuild stronger and denser.

Ø It appears eccentric contractions result in a greater DOMS effect.

Ø In races or performance events one wants to avoid lactic acid build-‐up. High levels of intense activities actually strengthen the muscles’ ability to adapts to the process and become more efficient at absorbing lactic acid. As the energy factories (aerobic and anaerobic become stronger) you can train longer and harder.

Ø High intensity interval training is best. Alternate minutes of intense activity with active recovery.

Right now, leave that planning to Susan and Lisa…. Just come and KICK IT!

every day

KIBC bring your friend day announced

jointeff — Wed, 16 May 2012 17:28:42 +0000

Kick It Boot Camp Bring your Friends Day will be Wednesday, June 6th with a rain date of Friday, June 8th.

remind your friend(s) a mat, water bottle and above registration form is needed.

Download the Registration and Health Questionnaire forms here

stay informed – subscribe to JET’s eNewsletter!

jointeff — Thu, 19 Apr 2012 15:21:10 +0000

Upcoming fitness opportunities are conveniently delivered to your inbox so you don’t miss out. Subscribing is easy, just visit the sign-up box on the right column of our website. You’re invited to click here and take a peek at April’s newsletter.

Kick It Boot Camp “Fit Kit” drawing – register by 4/30….

jointeff — Thu, 19 Apr 2012 14:55:25 +0000

Kick It Boot Camp – “Fit Kit” drawing for all registrations received before April 30

Registration forms received with check before April 30th will be entered to win a “FIT kit”! Don’t miss out…click here to print, complete and mail your registration form with $250.00 check, payable to Joint Effort Training, for your chance to win. Boot Camp starts May 14. Click here to visit the Kick It Boot Camp web page for more information.

First time? Mandatory 30 minute orientations will be held May 7 & 9, 5-8pm. Reserve your time or inquire if alternate times are available with Susan at 939-2255.

Fitness testing will also be offered during these times for interested, returning participants.

2012 20 Day Kick It Boot Camp!

jointeff — Fri, 03 Feb 2012 19:43:02 +0000

Mark your calendar! Get ready to Kick It May 14th through June 11th (no class Memorial Day). Check out pictures from 2011 on the ”Kick It” Boot Camp page, here.

SEPTEMBER Two Day Kick It Boot Camp!

jointeff — Wed, 07 Sep 2011 12:01:17 +0000

Come join us for the final outdoor Kick It Boot Camp of 2011!

Two days a week W & F!

New Time for Fall: 5:45-6:45am Rain or Shine!

Bug Light, South Porltand.

Wednesday Spetember 7, 2011 - Friday September 23, 2011. $60

Walk-Ins welcome $12

August Three Day Boot Camp

jointeff — Fri, 15 Jul 2011 17:45:33 +0000

Don’t stop Now!!

Have you been on vacation?

Come on back or get started and “Fall Into Fitness!”

M,W,F 5:30-6:30am Rain or Shine!

Monday August 1st - Friday September 2nd

Cost: $150 Walk Ins $12 a class

Bug Light, South Portland

Let’s stay outside as long as we can!!

Please call or email with any questions.

Note: September Boot Camp: Wednesdays & Fridays 5:45-6:45

September 7th– September 23rd! $60.00

July Three Day Boot Camp

susanjano — Sat, 25 Jun 2011 19:03:48 +0000

The Fun & Fitness continues! Please join us!

July 6th – July 29th. M,W, F 5:30-6:30am RAIN OR SHINE!

Bug Light South Porltand

Cost $110 (11 Camps) or $12 Walk In

First July camp starts on Wednesday the 6th.

Where: Bug Light South Portland

Bring Weights, Water & Mat, and energy!

Check Kick It Boot Camp page for more details on camp. Call or email Susan or Lisa with any questions.

Note: August Three Day Boot Camp August 1st – September 2nd

Hope to see you there!

All Ages, All Fitness Levels!

June Three Day Kick It Boot Camp

susanjano — Wed, 08 Jun 2011 16:28:19 +0000

2011 twenty day Boot Camp is finishing up Monday June 13th with final testing. The campers have been dedicated Boot Camp recruits, even through the rain that we had for the first two weeks. If you would like to join them and start your summer off with testing to find your baseline fitness level, you can come on Monday the 13th promptly at 5:30 AM. (If this is your first time, please come ten minutes early). You may choose to start your three day camp on Wednesday the 15th. Call or email with any questions.

Dates of June Three Day Camp: (13th testing optional), 15th, 17th, 20th, 22nd, 24th, 27th, 29th, July 1st

Where: Bug Light in South Portland

Time: 5:30-6:30 AM Rain or Shine, Don’t be late!

Cost: $90 with testing, $80 without testing, $12 drop-in

Bring: Weights, mat, and water

For detailed description and pictures, please click on Kick It Boot Camp page.

Don’t miss out on the beautiful scenery and the great comradery!

20 Day Kick It Boot Camp starts in 5 Weeks!

susanjano — Sat, 09 Apr 2011 19:36:23 +0000

The Boot Camp recruits are signing up. Don’t miss out on Kicking your fitness up a notch and getting Beach Body Ready!! This camp is for all ages, all sizes and all fitness levels, not for the Faint of Heart! Call to set up your pre-camp meeting. Shape up and Ship Out your Stress working out with the beautiful sunrise and ocean breeze!