Obstacle Course Racing (OCR) has exploded in popularity the world over in the past four years. Just in the United States, over 2 million men and women participated in obstacles races or mud runs in 2012. OCR harkens back to what we used to do as kids on the playground, run around, jump over stuff, climb things, and get dirty while doing it.

Although still in it’s infancy, the sport is gaining ground, with races popping up all over the country and athletes becoming professionals in the sport. Margaret “Dirt in your Skirt” Schlachter gave up her day job last July to ‘go OCR pro’ on a full time basis. And Hobie Call (http://www.hobiecall.com) is “the Man’ when it comes to Spartan races, having placed 1st in 22 out of the 31 races in which he competed over the past year. You know a sport is serious business when there’s a magazine dedicated to it: Obstacle Racing Magazine (hotlink: http://www.obstacleracingmagazine.com).

A mix of trail and cross country running along with road racing intermingled with random, crazy obstacles that test your agility, speed, endurance, strength and overall chutzpah.

How to Train:

Preparing for an obstacle race or mud run requires you channel your inner child along with your rebellious nature. It’s about letting go, having fun, and pushing yourself to limits you never knew you had.

Training is best done on a course that includes a mixture of running, climbing and crawling. The race terrain should vary and the challenges will include monkey bars, cargo nets and ropes, hurdle jumps, water obstacles and wriggling your way through some serious mud pits.

Training courses are modified to fit beginners to hard-core OCR participants, allowing each to build stamina, strength and speed.

Tips to Get Race-Ready:

• Race with a team of friends or family.
• A positive mental outlook is just as important as your physical readiness.
• Don’t train to the point of stressing yourself out.
• Put your body through a similar workout regimen as the race you’re running.
• Perform circuits of running and include sets of burpees, jumping, push-ups, pull-ups, crawling and climbing.
• Above all, have FUN!

Benefits of Obstacle Course Fitness:

As with all sports, there are many physical (and mental) perks to OCR. Besides incredible stress relief, social interaction, and having a whole heckuva lotta fun, Obstacle Course Racing benefits your fitness in these ways.

• Cardio
• Flexibility
• Balance
• Overall body strength
• Core strength
• Endurance

OCR RACES

• Tough Mudder
• Muddy Buddy
• Spartan Race
• Iron Warrior Dash
• GoRuck Challenge
• Superhero Scramble
• Hero Rush
• Epic Race Arena
• Foam Fest 5K
• Big Sur Mud Run
• Hollister Ranch Romp

Lifestyle Fitness has the first OCR training course in the Monterey Bay Area. The perfect place to train, get guidance and personalized, professional training input, whether you’re just starting out or are a seasoned pro. Already have your own team of race ‘warriors’? We can create a training plan to match your group’s needs, or you can join an existing Lifestyle Fitness training group.

Contact Lifestyle Fitness to find out more about our OCR training programs.

The post Channel Your Inner Tough Kid with Obstacle Course Racing appeared first on Lifestyle Fitness.

For years, boxers have built punching power and improved their overall technique by hammering away at the heavy bag. Now, heavy bag workouts have hit the mainstream and us ‘normal’ people are able to punch and kick our way to improved mental, emotional and physical fitness.

A fusion of martial arts skills, aerobics and kickboxing, cardio heavy bag fitness is one heck of a calorie burner and knocks stress on its arse. Although not a form of self-defense in and of itself, many of the techniques are similar.

Kind of Equipment:

Of course, a heavy bag is a key component. Weighing from 40 to 100 pounds and suspended from the ceiling, if done right, the heavy bag takes the brunt of this workout. High quality boxing gloves are an absolutely essential to prevent injury to hands, wrist, elbow, and shoulder joints. Once you have your bag, your gloves, and comfortable workout gear, you’re ready to roll: just you against the heavy bag.

Basic Punches and Kicks:

Heavy bag fitness routines include a lot of punching and kicking and use muscles you may have never realized you had. (Hello, forearms, lats and glutes!) These strikes and kicks can be performed in set reps or in various combinations.

• Lead punch (jab)
• Cross (reverse punch)
• Hook punch
• Uppercut
• Forearm/elbow strikes
• Round house kick
• Front kick
• Back kick
• Knee strike

Tips for Beginners:

Cardio heavy bag fitness is a high intensity workout. Beginners and even those with good fitness levels who’ve never taken a class should:

• Minimize intensity during first few classes to build endurance
• Keep kicks low to avoid over extending
• Never lock joints when punching or kicking
• Hit the bag, don’t push it
• Don’t hold your breath
• Focus on form
• Always warm up and cool down

A good instructor will assess your fitness level and help you modify and master techniques. The goal is a healthier, stronger, leaner body, not overtraining and injury. To maximize results and avoid injury, heavy bag workouts should be limited to 2 or 3 times a week and interspersed with other types of lower intensity training.

Health Benefits Of Cardio Heavy-Bag Workouts:

Cardio heavy-bag fitness pack some heavy-duty physical and mental punches:

• Improved cardio fitness
• Increased coordination, balance and core stability
• Benefits heart and skeletal muscles
• Stress relief
• Builds self confidence
• Improves body composition and shape
• Lowers blood pressure
• Decreases risk of diabetes

Heavy bag workouts offer amazing results inside and out. You’ll burn calories, reshape your physique and improve your overall wellbeing and release serious stress.

Interested in hitting the bag? Contact Lifestyle Fitness to find out more about our heavy bag cardio classes.

The post Cardio Heavy Bag Workouts: Punch & Kick Your Way to Stress Release and Improved Fitness appeared first on Lifestyle Fitness.