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Protein: How Much to Eat and When?

Posted by Amanda Scott on

Research suggests that people who engage in strength training need higher levels of protein. But how much?  The Recommended Daily Allowance for protein consumption is 0.36 grams per pound of body weight. However, studies have shown that this amount may need to be doubled for people who engage in vigorous exercising. At 0.72 grams per pound, a person weighing 120 pounds would want to consume 86 grams while a person weighing 180 pounds would want to consume 130 grams of protein. This additional protein will help support muscle recovery as well as growth. It’s also important to consume protein throughout...

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How To Get a Great HIIT Workout with the AirBike

Posted by Amanda Scott on

The basis of high intensity interval training (HIIT) is to give high-intensity effort for quick bursts followed by short periods of rest. To get calorie-torching results on the AirBike, simply crank up the pace and push yourself for a 30-second sprint. Then cool down and pedal slowly for a 60-second recovery period before ramping up again for another intense sprint. Exercising at around 80% of your maximum heart rate during the high intensity phases will deliver the best results. The AirBike makes it easy to stay in this range by constantly measuring your heart’s beats per minute. A simple way...

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How To Get a Great HIIT Workout with the AirRunner

Posted by Amanda Scott on

The basis of high intensity interval training (HIIT) is to give high-intensity effort for quick bursts followed by short periods of rest. Since the AirRunner is powered by your own energy, all you have to do to attain a muscle-burning HIIT workout is to sprint for 10 seconds (beginner), 20 seconds (intermediate), or 30 seconds (advanced) followed by a 30-second recovery period of light walking or jogging. The best HIIT results will be obtained by pushing yourself to 80% of your max effort while sprinting. By repeating the process of sprinting followed by recovery for 21 phases, you’ve now completed...

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Five Major Benefits of HIIT

Posted by Amanda Scott on

High intensity interval training (HIIT) has become a hit in gyms throughout the country for its focus on giving maximum effort to achieve maximum results. HIIT can burn calories and fat in a shorter period of time and continue to burn calories and fat well after your workout is finished! Let’s take a closer look at the benefits of HIIT: 1) Burn more calories and fat in less time. Research has shown HIIT increases the heart rate and burns more calories in less time than standard aerobic workouts. Studies found that 20 minutes of high intensity interval training can produce...

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What Is HIIT Training?

Posted by Melinda Herrera on

HIIT, or high intensity interval training has become one of the most popular fitness trends of the 2018 and for good reason.

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How to Maintain the Assault AirBike for Years of Use

Posted by Amanda Scott on

The Assault AirBike is a relatively low-maintenance machine, but, as with any high intensity workout device, sweat and wear can quickly pile up. It’s important to follow the simple guidelines below to ensure that your bike stays running at its best capacity. To clean the bike, we recommend the use a damp rag with a small amount of mild detergent on it, such as Simple Green. Daily Maintenance: Clean bike frame and fan cover (sweat / dust / moisture) Wipe dry sweat from seat post and tube Remove sweat from exposed drive train parts Clear chalk residue, sweat and dust...

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Training for Basketball with the Assault AirBike

Posted by Amanda Scott on

Basketball is a dynamic, fast-paced game that has captured the imagination of millions of people around the world. It produced one of the most electrifying plays in all of sports (the slam dunk) and the some of the world’s most recognizable athletes. Despite the razzle-dazzle now associated with the sport, basketball is essentially a simple game with a straightforward goal: Put the ball in the opponent’s basket. A basketball game is a sprint. The track is 94 feet x 50 feet and it is a race against the opposing team to score the most points before the clock expires. At...

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Training for MMA with Assault AirBike

Posted by Amanda Scott on

The best fighter doesn’t always win the fight. The individual that wins the fight is the guy who fights the best on that given night. The single greatest factor in determining who fights the best may not reside in ones brawn, but rather their mind. As a former fighter and trainer, I know from firsthand experience that training for a fight is 90% physical and 10% mental, yet when you enter the octagon for a match, it becomes 90% mental and 10% physical because all of the physical preparation is done. Preparation is important and timing is everything. Assault fitness...

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The Big Three: Press, Pull, Squat (PPS)

Posted by Amanda Scott on

Every time you step into the gym, before you exit the gym, or before you put a final stamp on that masterpiece of a workout, there are three variables you must consider: Did I press anything? Did I pull anything? Did I squat anything? If the answer to any of those three questions is “no,” your workout is an incomplete body of work! I give my athletes the same advice I follow in regards to training. There are many different programs, philosophies and agendas. When applied, most of these efforts simply miss the mark. My approach focuses on reducing the...

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