The goal of her high-intensity punching-bag workout for women isnt to knock the stuffing out of someone, a Durango personal trainer says.
Instead, Shannon Rose promotes her one-hour workout, which is centered around the heavy body bag used by professional boxers, as a way to stay fit and lose weight.
Aerobic exercise burns calories fast, Rose said. Its also great for improving core conditioning, balance, flexibility and strength and its a good stress reliever.
Six women who worked out with Rose last Wednesday at the Body Factory were panting and perspiring when the hour was up.
Jannah Saylor has been at it for seven months.
Ive lost 20 pounds, Saylor said Thursday. I work out six days a week with Shannon, including boxing two days and boot camp two days.
Boot camp is a general exercise regimen that includes weights and kettlebells, Saylor said.
Saylor has exercised elsewhere but found nothing as effective as boxing.
Its awesome, Saylor said.
Alicia Romero is a newcomer.
This is my second week, and I say its a good workout and a lot of fun, Romero said. I ran a half-marathon in October, and Im going to Seattle in June for another one, but this workout helps my upper body.
Romero has another motive.
My baby is 3 years old now, so its time I did something for myself, Romero said.
Emily Spencer was on the sidelines watching Lorraine Bittles, a former kick boxing student, punch and kick the bag.
I do aerobic exercises at home and ride my bicycle in the neighborhood, Spencer said. I came here to see how intense the workout is.
Spencer decided it wasnt too intimidating and said shed return as a participant.
Rose said clients work at their own speed and level of ability. She guides newcomers through the paces because old-timers are familiar with the routine.
Although she accepts men in the class, women feel more comfortable if theyre alone, Rose said.
Rose, who has been a personal trainer for 14 years, came to Durango about 18 months ago from San Diego. At the Body Factory, she does nutrition counseling and post-surgery rehabilitation as well as sports yoga and the boxing class.
Punching and kicking the heavy bag is very intense, Rose said.
We work with a partner, one steadying the bag for the other, Rose said. The exercise lasts a couple of minutes, and then we switch roles. A couple of minutes at a time is enough because its constant movement.
High-intensity interval training alternating spurts of activity and rest is an effective way to cut weight, Rose said.
The intense workout is addicting, Rose said. You get that adrenaline rush like a runners high.
Rose said her students range from 20-year-olds to women in their 60s. Once in a while, she gets a husband-and-wife team.
Women students like exercises that improve core fitness and work on the glutes, Rose said.
Thats what women want mostly, she said.