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  • Safely Using Metabolic Training

    Safely Using Metabolic Training

    Metabolic training is an exercise program where you complete whole body movements or multi-joint exercises one after another. It is similar to circuit training, but the amount of rest is minimal. While many of these exercises will be familiar ones, the intensity will be higher when performed during this type of workout. The result of such a quick succession of metabolic exercises is that your metabolic rate is accelerated and your body burns calories more efficiently. Metabolic training is a highly valuable use of training time; however, it is not a modality of training that should last longer than 4-6 weeks if performed correctly. Extended weeks and months of metabolic training can result ....

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  • COMMON INJURIES IN MARTIAL ARTS: HANDS & ROTATOR CUFF, PART 1 OF 3

    COMMON INJURIES IN MARTIAL ARTS: HANDS & ROTATOR CUFF, PART 1 OF 3

    You do not have to be a professional martial artist to be concerned with injuries interfering with kicking and punching skills. As with many other athletes, incurring sport injuries is detrimental to improving martial arts techniques and overall forms and fighting skills. Many professional martial artists will tell you that their injuries are sport specific – related to the repetitive movements specific to the sport of martial arts. Learning to identify the symptoms of many common injuries can help prevent minor injuries from escalating to a severe or chronic state. I will share with you a breakdown of some of these common injuries. I’m first going to cover upper extremity ....

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  • BUILDING NUTRITIONAL HABITS

    BUILDING NUTRITIONAL HABITS

    Since 2001, POW! Gym has featured a monthly goal for its members. This month we are focused on nutrition. If diet is guided by your habits, then I challenge everyone to try building or changing 1-3 habits. They say it takes 28 days to form a new habit. The goal in May is to choose what nutritional habit you really want to add or change. Following a healthy diet doesn’t have to be complicated. While some specific foods or diets gain media support and become trendy, it’s your overall, long-term dietary pattern that is most important. While anyone could design a weight loss diet, it will likely be a short term solution and fail in providing you with balance and control ....

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  • COMMON INJURIES IN THE MARTIAL ARTS: KNEE AND HAMSTRINGS (PART 2 OF 3)

    COMMON INJURIES IN THE MARTIAL ARTS: KNEE AND HAMSTRINGS (PART 2 OF 3)

    The lower extremity injuries that most martial artists come across are not necessarily unique to martial arts. They range from common tendinitis’, to a ‘pulled groin’ and ‘tweaked knees.”. In this two-part blog summarizing common injuries to martial artists I have addressed injuries to the lower extremities. I picked the common ones that I run across as an instructor and feel can be prevented with simple exercises. Try some of these exercises as part of your training. Give yourself 10 minutes to explore them and make them part of your routine. KNEE – TENDINITIS : ANTERIOR There are numerous ways in which the knee is placed under stress in the ....

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  • COMMON INJURIES IN MARTIAL ARTS: PART 3 OF 3

    COMMON INJURIES IN MARTIAL ARTS: PART 3 OF 3

    ANKLE SPRAIN The ankle sprain is a common injury in all sports. For martial artists , it is commonly acquired while sparring or during calisthenics. A sprain indicates that there are small tears in the ligaments surrounding the ankle wall. Usually the sprain comes from ‘rolling the ankle’ or causing the ankle to invert (inward roll). Because this type of injury is so common, it is important to strengthen the ankle regularly. This could prevent a sprain or an ankle roll from occurring at the grade II or III level (see below). The lack of supportive footwear in martial arts training places the martial artist’s ankle in a susceptible position. IDENTIFICATION The ....

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  • West Loop Summer Camps 2019

    West Loop Summer Camps 2019

    POW! Kids offer the most unique active camps in the city of Chicago. POW! Gym is located in the West Loop at 310 S Racine, It’s location provides for easy drop off and pickups. Camps can be purchased one week at a time or single days. Our camps are active and structured. We program the day with various fitness classes, skill classes (i.e. boxing, tumbling), art and games. We include outdoor time and even movies. Our campers will also participate in a walking field trip once a week. We are a technology-free camp. Kids may use their devices before 9am and after 4pm. We encourage kids to bring books to read since many of them request quiet time throughout the day. We offer ....

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