{"id":456377,"date":"2020-12-07T10:50:33","date_gmt":"2020-12-07T17:50:33","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=456377"},"modified":"2020-12-07T13:54:25","modified_gmt":"2020-12-07T20:54:25","slug":"dryside-training-by-commit-swimming-holiday-training-damage-control","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/dryside-training-by-commit-swimming-holiday-training-damage-control\/","title":{"rendered":"Dryside Training by Commit Swimming: Holiday Training &#8211; Damage Control"},"content":{"rendered":"<p><em>By JR Rosania,<\/em><\/p>\n<p>Every year when the holidays take over, we find ourselves bracing for all of the treats and goodies that we are going to consume.<\/p>\n<p>In times such as these, we need to think through our training, and stay focused and stay on track. The focus during the six weeks of the increased caloric intake needs to be \u201cduration\u201d and \u201caerobic.\u201d We want to burn fat as our fuel source, and strength-train to maintain muscle mass.<\/p>\n<p>Try to perform 40 minutes of aerobic activities three to six times a week. Pick a cardio activity: Run, bike, hike, walk or jump rope!<\/p>\n<p>Aim for completing the workout in circuit format. Start with one set the first two weeks, then progress to three sets.<br \/>\n<a href=\"https:\/\/www.swimmingworldmagazine.com\/news\/dryside-training-by-commit-swimming-holiday-training-damage-control\/holiday-dryland\/\" rel=\"attachment wp-att-456378\"><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"456378\" data-permalink=\"https:\/\/www.swimmingworldmagazine.com\/news\/dryside-training-by-commit-swimming-holiday-training-damage-control\/holiday-dryland\/\" data-orig-file=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2020\/12\/Holiday-dryland.png\" data-orig-size=\"858,970\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Holiday-dryland\" data-image-description=\"&lt;p&gt;Holiday-dryland&lt;\/p&gt;\n\" data-image-caption=\"\" data-medium-file=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2020\/12\/Holiday-dryland-700x500.png\" data-large-file=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2020\/12\/Holiday-dryland.png\" class=\"aligncenter size-full wp-image-456378\" src=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2020\/12\/Holiday-dryland.png\" alt=\"Holiday-dryland\" width=\"858\" height=\"970\" srcset=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2020\/12\/Holiday-dryland.png 858w, https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2020\/12\/Holiday-dryland-177x200.png 177w, https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2020\/12\/Holiday-dryland-300x339.png 300w, https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2020\/12\/Holiday-dryland-450x509.png 450w, https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2020\/12\/Holiday-dryland-796x900.png 796w, https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2020\/12\/Holiday-dryland-150x170.png 150w, https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2020\/12\/Holiday-dryland-442x500.png 442w, https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2020\/12\/Holiday-dryland-533x603.png 533w\" sizes=\"auto, (max-width: 858px) 100vw, 858px\" \/><\/a><\/p>\n<p><a href=\"https:\/\/www.swimmingworldmagazine.com\/news\/dryside-training-by-commit-swimming-holiday-training-damage-control\/holiday-training-2\/\" rel=\"attachment wp-att-456379\"><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"456379\" data-permalink=\"https:\/\/www.swimmingworldmagazine.com\/news\/dryside-training-by-commit-swimming-holiday-training-damage-control\/holiday-training-2\/\" data-orig-file=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2020\/12\/Holiday-Training-2.png\" data-orig-size=\"856,745\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Holiday Training -2\" data-image-description=\"&lt;p&gt;Holiday Training -2&lt;\/p&gt;\n\" data-image-caption=\"\" data-medium-file=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2020\/12\/Holiday-Training-2-700x500.png\" data-large-file=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2020\/12\/Holiday-Training-2.png\" class=\"aligncenter size-full wp-image-456379\" src=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2020\/12\/Holiday-Training-2.png\" alt=\"Holiday Training -2\" width=\"856\" height=\"745\" srcset=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2020\/12\/Holiday-Training-2.png 856w, https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2020\/12\/Holiday-Training-2-230x200.png 230w, https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2020\/12\/Holiday-Training-2-300x261.png 300w, https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2020\/12\/Holiday-Training-2-450x392.png 450w, https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2020\/12\/Holiday-Training-2-150x131.png 150w, https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2020\/12\/Holiday-Training-2-500x435.png 500w, https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2020\/12\/Holiday-Training-2-533x464.png 533w\" sizes=\"auto, (max-width: 856px) 100vw, 856px\" \/><\/a><\/p>\n<p>Notice: All swimming and dryland training instruction should be performed under the supervision of a qualified coach or instructor, and in circumstances that ensure the safety of the participants.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"424725\" data-permalink=\"https:\/\/www.swimmingworldmagazine.com\/news\/dryside-training-by-commit-swimming-fast-starts-and-turns\/jr-rosania-trainer-dryside-training\/\" data-orig-file=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2020\/03\/JR-Rosania-trainer-dryside-training.jpg\" data-orig-size=\"400,395\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;2.8&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;Canon EOS 7D&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;1486700022&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;39&quot;,&quot;iso&quot;:&quot;1600&quot;,&quot;shutter_speed&quot;:&quot;0.0025&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;1&quot;}\" data-image-title=\"JR Rosania-trainer-dryside-training\" data-image-description=\"&lt;p&gt;JR Rosania-trainer-dryside-training&lt;\/p&gt;\n\" data-image-caption=\"\" data-medium-file=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2020\/03\/JR-Rosania-trainer-dryside-training.jpg\" data-large-file=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2020\/03\/JR-Rosania-trainer-dryside-training.jpg\" class=\"wp-image-424725 alignleft jetpack-lazy-image jetpack-lazy-image--handled\" style=\"box-sizing: border-box; font-family: 'Open Sans', 'segoe ui', verdana, helvetica; font-size: 16px; border: 0px; vertical-align: top; max-width: 100%; height: auto; float: left; margin: 5px 20px 20px 0px;\" src=\"https:\/\/i2.wp.com\/swimmingworld.azureedge.net\/news\/wp-content\/uploads\/2020\/03\/JR-Rosania-trainer-dryside-training.jpg?resize=215%2C212&amp;ssl=1\" sizes=\"auto, (max-width: 215px) 100vw, 215px\" srcset=\"https:\/\/i1.wp.com\/www.swimmingworldmagazine.com\/news\/wp-content\/uploads\/2020\/03\/JR-Rosania-trainer-dryside-training.jpg?w=400&amp;ssl=1 400w, https:\/\/i1.wp.com\/www.swimmingworldmagazine.com\/news\/wp-content\/uploads\/2020\/03\/JR-Rosania-trainer-dryside-training.jpg?resize=203%2C200&amp;ssl=1 203w, https:\/\/i1.wp.com\/www.swimmingworldmagazine.com\/news\/wp-content\/uploads\/2020\/03\/JR-Rosania-trainer-dryside-training.jpg?resize=300%2C296&amp;ssl=1 300w, https:\/\/i1.wp.com\/www.swimmingworldmagazine.com\/news\/wp-content\/uploads\/2020\/03\/JR-Rosania-trainer-dryside-training.jpg?resize=50%2C50&amp;ssl=1 50w, https:\/\/i1.wp.com\/www.swimmingworldmagazine.com\/news\/wp-content\/uploads\/2020\/03\/JR-Rosania-trainer-dryside-training.jpg?resize=150%2C148&amp;ssl=1 150w, https:\/\/i1.wp.com\/www.swimmingworldmagazine.com\/news\/wp-content\/uploads\/2020\/03\/JR-Rosania-trainer-dryside-training.jpg?resize=100%2C100&amp;ssl=1 100w\" alt=\"JR Rosania-trainer-dryside-training\" width=\"215\" height=\"212\" data-attachment-id=\"424725\" data-permalink=\"https:\/\/www.swimmingworldmagazine.com\/news\/dryside-training-by-commit-swimming-fast-starts-and-turns\/jr-rosania-trainer-dryside-training\/\" data-orig-file=\"https:\/\/i1.wp.com\/www.swimmingworldmagazine.com\/news\/wp-content\/uploads\/2020\/03\/JR-Rosania-trainer-dryside-training.jpg?fit=400%2C395&amp;ssl=1\" data-orig-size=\"400,395\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;2.8&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;Canon EOS 7D&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;1486700022&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;39&quot;,&quot;iso&quot;:&quot;1600&quot;,&quot;shutter_speed&quot;:&quot;0.0025&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;1&quot;}\" data-image-title=\"JR Rosania-trainer-dryside-training\" data-image-description=\"&lt;p&gt;JR Rosania-trainer-dryside-training&lt;\/p&gt; \" data-medium-file=\"https:\/\/i1.wp.com\/www.swimmingworldmagazine.com\/news\/wp-content\/uploads\/2020\/03\/JR-Rosania-trainer-dryside-training.jpg?fit=400%2C395&amp;ssl=1\" data-large-file=\"https:\/\/i1.wp.com\/www.swimmingworldmagazine.com\/news\/wp-content\/uploads\/2020\/03\/JR-Rosania-trainer-dryside-training.jpg?fit=400%2C395&amp;ssl=1\" data-recalc-dims=\"1\" data-lazy-loaded=\"1\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p><b>MEET T<\/b><b>HE TRAINER<\/b><\/p>\n<p><i><span style=\"font-weight: 400;\">J.R. Rosania, B.S., exercise science, is one of the nation\u2019s top performance enhancement coaches. He is the owner and CEO of Healthplex, LLC, and has finished the Ironman Triathlon 18 times. He also serves as Swimming World Magazine\u2019s fitness trainer and was named one of \u201cAmerica\u2019s Top Trainers\u201d by Men\u2019s Journal and Vogue magazines. Check out Rosania\u2019s website at www.jrhealthplex.net.<\/span><\/i><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"424726\" data-permalink=\"https:\/\/www.swimmingworldmagazine.com\/news\/dryside-training-by-commit-swimming-fast-starts-and-turns\/noriko-inada-swimmer-athlete-dryside-training\/\" data-orig-file=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2020\/03\/Noriko-Inada-swimmer-athlete-dryside-training.jpg\" data-orig-size=\"400,395\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;2.8&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;Canon EOS 7D&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;1486700039&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;42&quot;,&quot;iso&quot;:&quot;1600&quot;,&quot;shutter_speed&quot;:&quot;0.0025&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;1&quot;}\" data-image-title=\"Noriko Inada-swimmer-athlete-dryside-training\" data-image-description=\"&lt;p&gt;Noriko Inada-swimmer-athlete-dryside-training&lt;\/p&gt;\n\" data-image-caption=\"\" data-medium-file=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2020\/03\/Noriko-Inada-swimmer-athlete-dryside-training.jpg\" data-large-file=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2020\/03\/Noriko-Inada-swimmer-athlete-dryside-training.jpg\" class=\" wp-image-424726 alignleft\" src=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2020\/03\/Noriko-Inada-swimmer-athlete-dryside-training.jpg\" alt=\"Noriko Inada-swimmer-athlete-dryside-training\" width=\"215\" height=\"213\" srcset=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2020\/03\/Noriko-Inada-swimmer-athlete-dryside-training.jpg 400w, https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2020\/03\/Noriko-Inada-swimmer-athlete-dryside-training-203x200.jpg 203w, https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2020\/03\/Noriko-Inada-swimmer-athlete-dryside-training-300x296.jpg 300w, https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2020\/03\/Noriko-Inada-swimmer-athlete-dryside-training-50x50.jpg 50w, https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2020\/03\/Noriko-Inada-swimmer-athlete-dryside-training-150x148.jpg 150w, https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2020\/03\/Noriko-Inada-swimmer-athlete-dryside-training-100x100.jpg 100w\" sizes=\"auto, (max-width: 215px) 100vw, 215px\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p><b>MEET THE ATHLETE<\/b><\/p>\n<p><i><span style=\"font-weight: 400;\">Noriko Inada, 39, swam for Japan at the 1992, 2000 and 2004 Olympics. She now swims Masters for Phoenix Swim Club, and owns Masters world records in the women\u2019s 25-29, 30-34 and 35-39 age groups.<\/span><\/i><\/p>\n","protected":false},"excerpt":{"rendered":"<p>By JR Rosania, Every year when the holidays take over, we find ourselves bracing for all of the treats and goodies that we are going to consume. In times such<\/p>\n","protected":false},"author":5440,"featured_media":456385,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"dois","enabled":false},"version":2}},"categories":[3,69173],"tags":[62850,42581,47638],"class_list":["post-456377","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-featured","category-dryland","tag-commit-swimming-news","tag-dryland","tag-holiday-training"],"jetpack_publicize_connections":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.3 (Yoast SEO v24.3) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\r\n<title>Dryside Training by Commit Swimming: Holiday Training - Damage Control - Swimming World<\/title>\r\n<meta name=\"description\" content=\"we need to think through our holiday training, and stay focused and stay on track.\" \/>\r\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\r\n<link rel=\"canonical\" href=\"https:\/\/www.swimmingworldmagazine.com\/news\/dryside-training-by-commit-swimming-holiday-training-damage-control\/\" \/>\r\n<meta property=\"og:locale\" content=\"en_US\" \/>\r\n<meta property=\"og:type\" content=\"article\" \/>\r\n<meta property=\"og:title\" content=\"Dryside Training by Commit Swimming: Holiday Training - Damage Control\" \/>\r\n<meta property=\"og:description\" content=\"we need to think through our holiday training, and stay focused and stay on track.\" \/>\r\n<meta property=\"og:url\" content=\"https:\/\/www.swimmingworldmagazine.com\/news\/dryside-training-by-commit-swimming-holiday-training-damage-control\/\" \/>\r\n<meta property=\"og:site_name\" content=\"Swimming World\" \/>\r\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/SwimmingWorld\" \/>\r\n<meta property=\"article:published_time\" content=\"2020-12-07T17:50:33+00:00\" \/>\r\n<meta property=\"article:modified_time\" content=\"2020-12-07T20:54:25+00:00\" \/>\r\n<meta property=\"og:image\" content=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2020\/12\/Holiday-Training-Damage-Control.jpg\" \/>\r\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\r\n\t<meta property=\"og:image:height\" content=\"720\" \/>\r\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\r\n<meta name=\"author\" content=\"SW Contributor\" \/>\r\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\r\n<meta name=\"twitter:creator\" content=\"@swimmingworld\" \/>\r\n<meta name=\"twitter:site\" content=\"@swimmingworld\" \/>\r\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"SW Contributor\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"1 minute\" \/>\r\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/dryside-training-by-commit-swimming-holiday-training-damage-control\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/dryside-training-by-commit-swimming-holiday-training-damage-control\/\"},\"author\":{\"name\":\"SW Contributor\",\"@id\":\"https:\/\/www.swimmingworldmagazine.com\/news\/#\/schema\/person\/945eabbc242debc9004cc65045e3e874\"},\"headline\":\"Dryside Training by Commit Swimming: Holiday Training &#8211; 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