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Before a Workout, DON’T DO THIS!

6 THINGS YOU SHOULD NEVER DO BEFORE A WORKOUT

Avoid these pre-workout no-no’s to ensure you get the biggest bang for your workout buck

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There have been hundreds of articles written about how to best prepare for a killer workout, discussing everything from what to eat, which supplements to take, and how to get your mind “right.” However, with this piece I decided to take a different approach and talk about some of the things you should AVOID doing before pushing and pulling the heavy iron. Ready? Here we go.

1. While there is nothing wrong with taking a short nap in order to recharge your “batteries” before heading to the gym, you should avoid sleeping for any more than about 30 minutes. While research shows that a short 20-30 minute “power-nap” can markedly increase energy and focus, sleeping for longer than this will produce the opposite effect, leaving you even more lethargic than before your head hit the pillow.

2. For a very long time it was thought to be proper “protocol” to statically stretch the muscles before working out with weights, but in recent years scientists have discovered that this is actually counterproductive.  Not only can stretching a “cold” muscle lead to injuries such as pulls and strains, but also in addition can actually decrease your strength in exercises involving muscles that have been stretched.

3. There is nothing wrong with performing medium intensity “steady state” cardio before lifting weights, as this is an effective method of burning body fat while protecting your ability to gain strength and muscle mass. However, the high intensity nature of HIIT cardio will decrease your power and interfere with the anabolic process if done immediately prior to lifting weights.

4. Stress is truly a “muscle-killer.” When one is in a state of stress the body will release higher levels of cortisol, which breaks down muscle tissue and encourages body fat storage. Additionally, stress and worry will severely inhibit your ability to concentrate, limiting muscle fiber activation and quite possibly causing injury due to lack of focus on proper form. So, try to avoid stressful situations if at all possible before heading to the gym.

5. Certainly there is nothing wrong with consuming some caffeine or a high-quality pre-workout product to give you a boost before training, but I warn you about overdoing it. While moderate levels of stimulants can help enhance energy and focus, too much can lead to rapid heart beat, nausea, anxiety and a feeling of illness, none of which will help you to get a better, more productive workout!

6. Pre-workout nutrition is essential to getting in an awesome workout and supplying the necessary nutrients for supporting muscle recovery/growth, but too much of a good thing can be hazardous! Eating too much food too close to a workout can cause stomach cramps/pain and nausea, neither of which are very conducive to a killer training session. In addition, if your stomach is over burdened with digesting a large quantity of food, then more blood will be directed there than into the muscles, which will decrease the pump and the effectiveness of every exercise.

Found at Muscle and Fitness.

http://www.muscleandfitness.com/workouts/workout-tips/6-things-you-should-never-do-workout/slide/8

Fitness Motivation

They always say the hardest part of running is putting on your shoes and actually getting out of the house. Once you are out the door, then things get easier (mentally).

In this post I wanted to share some positive points to really reflect on to motivate us to go to the gym, push harder and commit to a healthier life.

1. You never regret a workout

When I got home after my run, my roommate told me that “you never regret the fact that you went for a run”. That struck me so hard. I think of all these reasons why I shouldn’t go for a run: errands, studying, tired, sleepy, hungry, not feeling well, etc. But no matter what, even though I have an exam the next day and I’m behind, it doesn’t change the fact that the run felt so good. Moral of the story is: just run, it’s never a mistake.

2. Being sweaty

I don’t know what it is, but once I start sweating, I feel so good. I feel like I have done what my body was built to do, which is not sitting in front of the computer for 5 hours, but to actually use it. Euphoria.

3. Your future self image

I’m such a Type A person that I know where I am going months in advance. So, it excites me to always have fun little events that I’m working out for. As I have mentioned in my previous blog, i’m looking forward to Mariners Spring Training. That alone motivates me to eat a little healthier and walk a little more this month. Next month, i’ll have a new reason to workout!

4. Increase in endurance

I am fortunate to have such a short commute to work. But there is one thing that I don’t like, and it’s the walk UPHILL after work. I used to be out of breath, sweating profusely and just hating every part of it. I’ve been walking home so much now that I am starting to zap up the hill without a pant and that’s a great feeling. All I want to do is RUN up the hill now.

5. The shower

I don’t know what it is, but the post-workout showers are magical. That’s enough reason to want to workout and be sweaty.

6. New Workout Clothes/Accessories

For some, it may be the new shoes, new shorts, new tanktop – whatever. For me, it’s everything from a new iPhone workout band to a new workout outfit. I am not a psychologist, but it truly activates this inner beast in me to run faster and push more. But, we all know that money does not grow on trees so we can’t buy new workout clothes everyday. But when we do, we should definitely put it to good use and make it a fitness enhancer.

7. Have Fun

Most of all, HAVE FUN! If you are not having fun, it will not last. Make it fun. Find what works for you. Group exercise? Free weights? Yoga? Running on the treadmill while watching ESPN? I need a buddy so I grabbed my roommate and our “hangouts” switched from “which restaurant do you want to go to?” to “Arms or legs today?”. Keep it fun and exciting!

What is Barre?

Have you seen “Barre” on our schedule and wondered what that meant? Many assume barre is a dance class, but it is much more than that. Barre is a full body workout that focuses on proper form, alignment, and posture while increasing strength, muscle tone and stamina. The ballet barre is used as a stability device allowing you to get deeper into the exercises. Props such as hand weights, bands, and balls also help take the movements to the next level. FHC Barre is now offered twice a week, so come give it a try!

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To read more about the benefits of Barre check out the article below:

“Benefits of Barre”

by Jessica Von Duerring, Pilates and Barre-Certified

It may look like ballet, but it’s not. Barre fitness classes are simply ballet-inspired, incorporating a ballet barre and maybe some plies and pirouettes here and there into the workout. Essentially, barre classes mix elements of Pilates, dance, yoga and functional training, and the moves are choreographed to motivating music. In each energizing and targeted workout, you’ll use the barre and exercise equipment such as mini-balls and small hand weights to sculpt, slim and stretch your entire body. Here are 10 reasons to try a barre workout!

1. Hard on muscles, kind on joints. The small, super-controlled movements that take place in barre classes reduce pressure on your joints, tendons, ligaments and spine. By doing barre regularly, you’ll also notice a remarkable improvement in your core strength and posture. While a tight core will give you a taller appearance, it will also keep you safe from injuries.

2. No experience required. Everyone has different starting points, strengths and challenges, and instructors recognize that. If you are worried about not having any dance training or fear you won’t be able to ‘get it’ or keep up, rest assured that instructors will guide you through the movements and offer helpful feedback without singling you out. And, remember, each person can be challenged at their own level in class without affecting anyone else’s workout. Always measure progress against yourself; not the person next to you!

3. Be worked from head to toe. After each satisfyingly exhausting class, your entire body will truly feel WORKED. You’ll feel stretched, strengthened and invigorated. It truly does foster its own ‘barre high’.

4. Work muscles to failure. Barre’s tiny motions, many reps, intentional squeezes and pulses (otherwise known as isometric moves) are designed to fatigue muscles to failure. Embrace the shaking as it’s totally natural for your muscles to quiver uncontrollably – it means you are exhausting that muscle and forcing it to tone.

5. Modifications for every age and level. The beauty of barre classes is that everyone works with small movements and can limit or expand their range of motion to suit their specific needs. Exercises can always be modified whether you’re a beginner, pregnant or have an injury, but can also be amplified if you’re advanced and looking for more of a challenge.

6. Increased flexibility. Through focused stretching, an improved range-of-motion is one of the greatest benefits of barre exercise. Sometimes people are flexible but not strong, or strong and not flexible, so whether you can sit comfortably in a pretzel position or you’re stiffer than a board, barre classes actually teach your body to be both. Having flexibility and strength allows you to enjoy a longer, active life free of injuries.

7. Never boring, always fun. You’ll find that the time spent in class passes very quickly due to the fast pace, variety of exercises, upbeat music, ever-changing choreography and inspiring instructors. It’s never the same class twice!

8. Lost weight and inches. Many of the workouts target the largest muscle groups in the body, like the thighs and glutes. The larger the muscle, the more calories burned! As you continue to attend class, you will build more lean muscle mass and raise your resting metabolic rate, which can help you to produce more energy and expend calories. Perhaps more important than actual weight loss, barre classes will help you drop a size by redistributing inches on your body – making you appear (and feel) longer and leaner. If you pair barre workouts with a healthy diet, you will achieve even better results.

9. Greater range of motion and endurance for all other activities and sports. Barre classes target the core muscle groups that are neglected in conventional strength training, in a variety of interesting ways.For example, skiers and snowboarders may notice enhanced knee alignment, improved balance and greater quad and hamstring recruitment. If you’re a golfer or tennis player, you just may experience greater hip openness and movement allowing for a better swing. Runners can attain increased endurance, faster PR times and reduced impact on joints.

10.  Rapid results. Yes, you will be sore after the first few classes, but you’ll also see some major results in little time – so stick with it! If you perform a barre workout 2-4 times weekly, you will typically notice changes in as little as one month. Changes may include an improved posture, thinner thighs, chiseled arms, a sculpted back, flat abs and a lifted seat. Barre classes are incredibly effective at transforming so-called ‘problem’ areas, especially for women.

There’s a good reason why more and more people are trying out barre workouts, and you should give it a shot, too. Soon enough, your body will reflect all of your hard work. Are you ready for some serious body sculpting?

What is Viniyoga?

Viniyoga is a highly adaptable, meditative style of yoga that coordinates movement with breath to improve both physical and mental health. It is a uniquely healing form of yoga and can be used by people of all levels and physical abilities, including those with limited mobility. Each student is given tools to individualized and actualize their process of self-discovery and personal transformation.

Viniyoga stresses the function of posture (asana) over form – the purpose is to serve each unique individual. Therefore an appropriate form varies from person to person. breathing is linked to movement and students movie in and out of a posture before staying for any length of time. This gives the body time to prepare and compensate. And there is less of a tendency to go too deep or stay too long in any give posture. Therefor the use of props is very limited.

If you’d like to learn more about Viniyoga please join Heidi for class on Sunday’s at 10:00 a.m. in our group exercise room.

Looking forward to seeing you! Meet Heidi

Group Exercise Survey Results – New Classes

We wanted to say a big THANK YOU to everyone who filled out last months
Group Exercise survey.

We hear you!

Here are some of the most popular suggestions:

– More yoga classes, levels and times.
– More ways to connect with other members. Running clubs, meet up groups, etc.
– Guest teachers and workshops (You read our mind. We are partnering with Jasyoga this month! Check the series out here. )
– Monthly challenges.
–  More series programs like the 10 Week Challenge .

You have all given us some great things to implement and we look forward to bringing you the kind of programming that YOU want!

Starting in March we have 2 new class offerings:

Tuesdays  6:45pm  ZUMBA – Wen ( new instructor!)
Zumba involves dance and aerobic elements. Zumba’s choreography incorporates hip-hop, soca, samba, salsa, merengue, mambo, martial arts, and some Bollywood and belly dance moves. Come try out the exercise craze that’s swept the nation!

Wednesdays 6:30pm Barre Class – Eric
You may have noticed that we installed a few barres in our group exercise studio.
This class utilize’s the barre as a tool to tone and tighten your thighs, glutes, and calves. Using your body weight and small weights, each move is designed to address a particular area of your body moving from dynamic to isometric muscle contractions (with a pulse), which leans and burns calories. Come feel the burn every Wednesday night

Saturdays 10am – TBA
We are currently looking for the right fit for a Saturday morning class. We hope to have it filled this month.
Stay tuned!

Check out the new classes and please continue to provide your feedback on how we can best help you reach your fitness goals.

Best in health-

Danielle

February News!

Happy February Everyone! 

We have been listening to your individual feedback about our 
group exercise 
schedule.
We would love to hear from all of you!
Please take a moment to complete this short 3 minute survey. 
What do you want to see on the schedule and when?

 

Upcoming  Cub Events

Yoga for Adrenal Fatigue with Janell

Saturday March 2 1pm-3:30pm – Fremont Health Club
Adrenal fatigue has become a cultural epidemic. Join Janell as she explores the adrenal glands and kidneys and prepares you with a practice you can do at home to help combat adrenal fatigue.
$20 FHC members $25 non-members
To register, please email  janellhartman@gmail.com

 

5 Week Series with Jasyoga

Sunday March 3- 31 10am-11am – Fremont Health Club
This 60-min. Jasyoga class with Coach Chloe Dee includes functional movement, balance, and core work to stabilize joints and improve your ability to use your strength in a more integrated way. Deep stretching and mobility work will help you gain and maintain range of motion and focus your mind for the week of work and workouts ahead.
$60 FHC members $70 non-members
$16 drop-in
Space is limited, so please pre-register by emailing erin@jasyoga.com

 

Make sure to follow us on Twitter and like us on Facebook for club updates and fun health related  tidbits delivered to your news feed.

 

Best in health-