OCR Text |
Show B-2 Wed/Thurs/Fri, March 18-20, 2020 The Park Record How to stay fit with no gym accessF rec report Five workouts to help get you through the week PARK CITY MOUNTAIN RESORT Park City Mountain Resort is closed due to the outbreak and spreading of COVID-19, the novel coronavirus. For information on upcoming events, go to parkcitymountain.com or call 435-649-8111. RYAN KOSTECKA DEER VALLEY RESORT The Park Record Deer Valley Resort is closed due to the outbreak and spreading of It’s like a ghost town outside right now. With the spreading and outbreak of COVID-19, the novel coronavirus, and Summit County’s sweeping restrictions on places like gyms leave people of Park City without the ability to work out with the equipment at their favorite places. A town that thrives on activity, Park City is widely known throughout the country for its outdoor activities offered — but with the first community spread of COVID-19 reported on Sunday, going outside to work out no longer seems like a viable option. But I’m here to help and offer ways to get full-body workouts that should help release those pesky endorphins and relieve COVID-19, the novel coronavirus. For information on upcoming activities, go to deervalley.com or call 435-649-1000. PARK CITY GOLF COURSE The Park City Golf Club is closed for the season. For information and tee times, call 435-615-5800. WOODWARD PARK CITY Woodward Park City is closed due to the outbreak and spreading of COVID-19, the novel coronavirus. The campus features a 126-acre winter terrain park and 66,000-square foot indoor facility open 365 days a year. For more information, call 530-386-7407. UTAH OLYMPIC PARK The Utah Olympic Park’s winter programming with bobsled rides, extreme tubing, use of the drop tower and more are closed due to the outbreak and spreading of COVID-19, the novel coronavirus. For Workout 3: “5-4-3-2-1” a complete list of activities, hours and rates, visit utaholympiclegacy. org. Estimated Time: 45-60 minutes Arguably the toughest workout of them all, this is an absolute burner where a rest day should immediately follow. This workout should also be done at a proper pace, because starting to quickly will cause you to burnout and not be able to finish. This is designed to build muscle that’s equivalent to lifting. 1a.) 50-40-30-20-10 = Jumping Jacks 1b.) 50-40-30-20-10 = Squats 1c.) 50-40-30-20-10 = Push-Ups 1d.) 50-40-30-20-10 = SitUps or Leg Lifts 1e.) 50-40-30-20-10 = Lunges 1f.) 50-40-30-20-10 = Pike Push-Ups *Do all 50 repetitions of EACH movement, short break (1-2 minutes), and then do all 40 repetitions of EACH movement, short break (1-2 minutes)… repeat until finished. BASIN RECREATION Basin Recreation sustains a busy trail maintenance schedule during the winter months, grooming over 21 miles of trails for cross country skiing, walking, biking, and more. A grooming report can be found at basinrecreation.org. For trail information or maintenance concerns, email Matt Wagoner at matt@basinrecreation.org. MOUNTAIN TRAILS FOUNDATION The Mountain Trails Foundation maintains trails around Park City, including Round Valley. For trail information, maps and conditions, go to mountaintrails.org. UINTA-WASATCH-CACHE NATIONAL FOREST The Heber-Kamas Ranger District maintains trails and campgrounds in the Uinta Mountains east of Kamas. For information, visit fs.usda. gov/uwcnf for more information. ROAD STATUS Wolf Creek Pass, Guardsman Pass and the Mirror Lake Highway are closed for the season. For more info, go to fs.usda.gov/uwcnf or call 435-783-4338. For more information on seasonal road closures go to udottraffic.utah.gov. STATE PARKS AND RESERVOIRS For information such as water temperature and current conditions at Jordanelle and Rockport state parks, visit stateparks.utah.gov. For information on the Echo Reservoir, call 435-336-2247. The Estimated Time: 45-60 minutes This is a workout that my friends and I designed to test our overall strength and stamina, while also trying to improve in every aspect of our overall fitness. We did this workout everyday for 30 days, and while it was an absolute grind, the results were very encouraging. This workout can be done in one sitting or throughout the day. It also doesn’t have to be done in order, which means you can choose to do all of the pushups first and then all of the squats rather than switching back and forth. Enjoy. 1a.) 100 Push-Ups 1b) 100 Squats 1c.) 200 Jumping Jacks 1d.) 100 Dips 1e.) 200 High Knees 1f.) 100 Pike Push-Ups 1g.) 200 Sit-Ups 1h.) 100 Lunges 1i.) 100 Burpees *Workout can be cut in half for those who aren’t able to complete all of the movements. some of the stress. As a certified personal trainer and performance enhanced specialist through the National Academy of Sports Medicine, I was training athletes like Division I softball players at nationally ranked programs Alabama and Oregon, Major League Baseball pitchers, MMA fighters and regular folk looking to improve their lives before moving to Park City last June. Through my studies and firsthand experiences, I’ve come to realize that working out at home is just as viable an option to stay healthy and fit as is going out to the gym to lift weights or hitting the trails for a mountain biking ride. Regardless of your vice, the workouts I will talk about below are designed for an overall level of fitness that will be beneficial to whichever activity you choose to partake in. The vast majority of people don’t have access to barbells and dumbbells, so all of the workouts will be bodyweight only — which is just as good as lifting copious amounts of weight. Also, time is always of the essence so some of the workouts are designed to be done in 15-20 minutes, while others may take 45-60 minutes — so choose wisely. There will be four full-body high-intensity workouts and one core workout, which can be done 5 of the seven days of the week with two days of recovery in between. Doing this for the next four to five weeks will have you ready to get back in the gym or outside once we all get the “okay.” For any questions on the movements, feel free to look them up for the proper form. Workout 4: “Explosive 20” Estimated Time: 20-40 minutes While most of the workouts above are designed to get your heart rate going and then stay, this workout is different. The explosive movements in this workout will send your heart rate soaring, but then come back down following a 1-minute break after each movement. This is a great workout for someone training for a competition of some sort to keep alive those fast-twitch muscles. 1a.) 20-18-16-14-12-10-8-6-4-2 = Jump Squats 1b.) 20-18-16-14-12-10-8-6-4-2 = Clap Push-Ups 1c.) 20-18-16-14-12-10-8-6-4-2 = Sit-Ups/Leg Lifts 1d.) 20-18-16-14-12-10-8-6-4-2 = Alternating Jump Lunges 1e.) 20-18-16-14-12-10-8-6-4-2 = Pike Push-Ups *Do all 20 repetitions of Jump Squats, 1-minute break, 20 repetitions of Clap Push-Ups, 1-minute break… repeat until finished. *Time can be cut down by beginning at 10 repetitions each with NO 1-minute break. Weather Temperatures: WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY Cloudy and cooler with spotty showers Mostly cloudy with snow at times Mainly cloudy Intervals of clouds and sunshine Clouds and sun with a couple of showers Winds: SW 6-12 mph Winds: NW 6-12 mph Winds: SSE 3-6 mph Winds: S 4-8 mph Winds: SSE 4-8 mph 42°/29° 41°/28° 40°/25° 45°/27° 48°/31° High for the week ................................ 51° Low for the week ................................. 28° Precipitation: Total for the week ............................. 0.17” ACCUWEATHER UV INDEX TM Ogden 52/34 Elko 47/23 Salt Lake City 52/37 SUN AND MOON Sunrise 7:32 a.m. ......... 7:31 a.m. ......... 7:29 a.m. ......... 7:27 a.m. ......... 7:26 a.m. ......... Sunset 7:36 p.m. 7:37 p.m. 7:38 p.m. 7:39 p.m. 7:41 p.m. Moonrise Wednesday ...... 4:45 a.m. ......... Thursday .......... 5:29 a.m. ......... Friday ............... 6:06 a.m. ......... Saturday .......... 6:37 a.m. ......... Sunday ............ 7:05 a.m. ......... Moonset 2:14 p.m. 3:14 p.m. 4:14 p.m. 5:13 p.m. 6:12 p.m. Wednesday ...... Thursday .......... Friday ............... Saturday .......... Sunday ............ First Full Craig 49/27 Park City Provo 48/34 Price 47/31 Ely 43/19 Richfield 44/31 Moab 59/38 Cedar City 44/27 Shown is Wednesday’s weather. Temperatures are Wednesday’s highs and Wednesday night’s lows. Grand Canyon 41/27 Mar 24 Apr 1 Apr 7 Grand Junction 59/39 Farmington 59/34 Page 57/41 Last Aspen 48/28 Cortez 55/31 St. George 51/39 MOON PHASES New Evanston 38/26 42/29 Wendover 50/33 Apr 14 NATIONAL CITIES City Albany Anchorage Atlanta Atlantic City Boston Buffalo Charlotte Chicago Cincinnati Cleveland Columbus, OH Dallas Denver Wednesday Hi Lo W 52 37 s 35 23 pc 75 63 sh 55 42 s 51 37 s 50 41 pc 67 63 pc 47 41 r 61 57 r 54 45 r 57 53 r 78 64 t 64 37 pc Workout 5: Brutal Core Estimated Time: 5-15 minutes A great way to actively recover. This core workout won’t necessarily get you that summer six-pack, but it will definitely make you more comfortable and confident when taking that shirt off to reveal what’s underneath. 1.) X-Plank Crunch = 10x per side 2.) Walking Plank = 10x per side 3.) Alt. Leg Lift Plank = 20x 4.) Side Leg Swings = 10x per side 5.) Plank Thrusts = 20x 6.) Side Plank Thrusts = 10x per side 7.) Plank Hold = 30-60 seconds *Only one round of each will suffice, but for someone looking for something extra, 3-5 rounds is definitely acceptable. Precipitation has been below normal over the past six weeks, but mother nature will put a dent in the deficit over the next few days. Much cooler Wednesday with a couple of showers. The mountains will be cold enough for snow. Snow and rain Thursday. Not much accumulation in the valleys, but a few inches can accumulate in the mountains. ROAD CONDITIONS REGIONAL CITIES Logan 52/31 Wed. Thu. Fri. Sat. Sun. Mon. The higher the AccuWeather UV Index™ number, the greater the need for eye and skin protection. Shown is the highest value for each day. 0-2 Low; 3-5 Moderate; 6-7 High; 8-10 High; 11+ Extreme. Estimated Time: 15-20 minutes One of my all-time favorites, I designed this workout to hit the main muscle groups while jacking up that heart rate throughout its entirety. To be done in one sitting with no breaks, this is a grind but will have you feeling jacked and satisfied upon completion. 1a.) 5-10-15-20-25-25-2015-10-5 = Push-Ups 1b.) 25-20-15-10-5-5-1015-20-25 = Squats 1c.) 30-second forearm planks after the “15” and “5” rounds of squats = 4 total rounds *Alternate between pushups and squats. First “round” is 5 push-ups and 25 squats, second “round” is 10 push-ups and 20 squats, third “round” is 15 push-ups and 15 squats = 10 total rounds Wednesday, March 18, 2020 REGIONAL FORECAST FIVE DAY FORECAST FOR PARK CITY ALMANAC Park City statistics for the week ending March 16 Workout 2: “Pyramid” Workout 1: “1200” City Aspen Boulder Butte Colorado Springs Elko Ely Evanston Flagstaff Gallup Grand Canyon Grand Junction Gunnison Idaho Falls Jackson Hole Mesquite Missoula Ogden Page Pocatello Provo Pueblo Reno Rexburg St. George Salt Lake City Spokane Sun Valley Tahoe Twin Falls Yellowstone Wednesday Hi Lo W 48 28 sh 61 36 s 38 19 pc 61 35 pc 47 23 pc 43 19 c 38 26 c 37 21 sn 55 29 sh 41 27 sh 59 39 sh 49 27 sh 45 24 pc 39 16 pc 56 41 sh 47 25 pc 52 34 c 57 41 sh 50 25 c 48 34 sh 70 39 pc 42 21 c 42 22 pc 51 39 sh 52 37 sh 48 28 pc 44 26 c 35 13 sf 49 27 c 36 6 sn Thursday Hi Lo W 37 22 sn 39 19 r 32 14 pc 44 18 sn 49 24 sh 44 19 sh 36 23 sf 33 18 sf 44 21 sh 37 21 sh 47 31 r 40 20 sn 47 23 sh 38 18 sh 57 41 sh 46 20 pc 51 37 sh 54 39 r 52 25 c 48 33 r 53 21 c 47 26 c 43 22 sh 54 39 sh 51 37 sh 50 28 pc 46 29 c 39 15 sf 52 30 c 33 4 sn Interstate 80: Wet roads Wednesday with plenty of clouds and a couple of showers. A snow shower Wednesday night. US-40: Wet roads Wednesday with clouds and a couple of showers. A snow shower Wednesday night. TRAVELERS FORECAST Mainly wet roads Wednesday across the northern part of the state. Rain and higherelevation snow across the southern part of the state can slow travel. Rain and higherelevation snow statewide and regions south and east of Utah Thursday. WEATHER HISTORY On March 18, 1925, the Tri-State Tornado hit Missouri, Illinois and Indiana. The deadly twister followed a milewide path for 219 miles, killing 695 people. Forecasts and graphics provided by AccuWeather, Inc. ©2020 WORLD CITIES Thursday Hi Lo W 50 44 c 35 29 c 81 64 pc 66 51 r 45 41 r 57 52 c 79 66 pc 62 45 r 70 61 r 63 59 r 67 63 r 76 52 t 41 14 r City Des Moines Detroit Dover Houston Honolulu Las Vegas Los Angeles Miami Minneapolis Nags Head New Orleans New York Norfolk Wednesday Hi Lo W 55 47 r 48 37 r 54 45 s 82 69 c 80 73 sh 57 44 sh 62 49 c 83 72 pc 45 39 c 57 53 pc 84 70 pc 55 44 s 57 53 pc Thursday Hi Lo W 65 24 r 56 52 r 70 57 sh 84 69 t 81 71 r 58 44 pc 59 49 pc 84 72 pc 45 18 r 69 61 c 85 72 c 52 49 r 77 66 pc City Oklahoma City Orlando Philadelphia Phoenix Pittsburgh Providence St. Louis San Antonio San Diego San Francisco Seattle Tampa Washington, DC Wednesday Hi Lo W 76 61 t 87 65 s 59 44 s 62 47 r 58 49 pc 55 38 s 64 59 r 82 67 c 62 54 sh 58 45 c 57 39 pc 87 69 s 60 50 pc Thursday Hi Lo W 72 34 c 87 65 s 66 53 r 62 48 sh 67 61 sh 50 40 r 73 52 t 83 61 t 62 54 pc 61 46 c 59 41 c 87 69 s 75 62 c City Auckland Bangkok Barbados Beijing Berlin Buenos Aires Dublin Frankfurt Hong Kong Jerusalem London Montreal Wednesday Hi Lo W 68 57 s 94 80 pc 86 78 s 74 42 pc 62 42 pc 74 61 pc 46 32 c 64 44 pc 78 71 sh 49 46 pc 58 43 sh 39 30 pc Thursday Hi Lo W 68 61 pc 95 80 pc 85 76 pc 66 42 s 57 38 r 75 62 pc 45 36 pc 64 45 pc 78 71 pc 51 42 c 49 41 sh 45 40 pc City Moscow Oslo Paris Rio de Janeiro Rome San Juan Seoul Sydney Tokyo Toronto Warsaw Zurich Wednesday Hi Lo W 48 43 c 48 28 s 63 47 pc 85 76 pc 64 44 pc 83 74 sh 61 45 s 77 59 s 61 48 s 40 33 c 60 43 pc 66 40 s Thursday Hi Lo W 49 34 r 47 28 pc 65 47 pc 89 78 pc 64 44 s 82 74 sh 52 36 pc 83 64 s 67 53 s 49 45 pc 58 37 c 66 41 pc Weather (W): s-sunny, pc-partly cloudy, c-cloudy, sh-showers, t-thunderstorms, r-rain, sf-snow flurries, sn-snow, i-ice. |