Archive for the ‘boot camp’ Category

8295214_XXLMorning, midday or midnight — when’s the best time to work out?

Well, that depends on when’s the best time for you.

“The best time of the day is when you will do it most consistently, because the benefits of physical activity are tightly linked to the amount you do on a consistent basis,” said Russell Pate, Ph.D., professor of exercise science in the Arnold School of Public Health at the University of South Carolina in Columbia.

Your best time is based on a “constellation” of factors:

  • location,
  • time of day,
  • type of physical activity and
  • social setting, among others.

“It’s not just what time, but what activity, with whom and where,” said Pate, who is also an American Heart Association volunteer. “This mix of factors for people come together to result in being consistent.”

Everybody’s Different

“Different people will have different preferences and predispositions with regard to how they respond to exercise at different times of the day,” Pate said.

For example, if you’re much more likely to work out consistently with a partner, “then you’re better off to opt for a social part regardless of the time of day,” Pate said. “On the other hand, some people like the solitude, the chance to get away.”

You might have heard that the best time to work out is early in the morning — to get your metabolism revving or to avoid unexpected distractions during the day that could derail your regimen. “Are there differences in working out at different times of the day? Maybe. But those differences would be minor compared to the overall effect of doing it consistently,” Pate said.

“If you’re not a morning person, it does no good for you to try to get up at 5 in the morning to work out,” he said. “Try to stack as many cards on your side of the table as possible by doing what’s most likely to work for you. The converse is, don’t make it as hard as it doesn’t have to be.”

Fit in Fitness

The American Heart Association recommends at least 150 minutes (2 hours and 30 minutes) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) a week of vigorous-intensity aerobic physical activity. But what if you’re tight on time? Then, be creative and break up your activity into daily bouts of 3-10-minute increments.

For example:

  • In the morning, park 10 minutes away from the job and walk briskly.
  • At lunch, walk 10 minutes in or around where you work.
  • In the afternoon/evening, walk briskly 10 minutes back to your vehicle.

And there you have a 30-minute workout!

“Accumulation across the day doesn’t have to be performed in one bout, but can be across the day,” Pate said. “More is better, but we’re absolutely certain even modest amounts are much better than being sedentary.” And remember, “exercise” is any kind of physical activity that gets your heart rate up for at least 10 minutes at a time.

So get moving — at the time that’s right for you!

Source: When is the best time of day to work out?


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Working OutWith class schedules expanding at gyms around the country and boutique fitness studios booming, it’s clear that people are flocking to group fitness classes—and with good reason. Group fitness classes offer the opportunity to experience movement in positive, memorable, and purposeful ways, inspiring meaningful change both physically and mentally.

Here are the top five reasons people love group fitness classes, and why you will, too.

1. Expert guidance with no guesswork

One of the main reasons people are drawn to group fitness is the expert guidance they receive from certified instructors. An exceptional group fitness instructor is proficient in the art of creating enjoyable movement experiences that keep participants committed to their health and wellness journeys. There’s no guesswork when it comes to how to structure your workout session— the GFI has done the work for you.

2. Accountability to create a workout routine

The fact that group fitness classes occur on a set day and time works wonders with creating structure around physical activity, even for people who struggle with workout consistency. As opposed to hoping you’ll make it to the gym at some point during the day, choosing a class to attend and signing up in advance creates a greater sense of accountability and enables you to plan your day around your workout (and your health!).

3. Social support and so much more

The feeling of being part of something bigger and the camaraderie forged in group fitness classes is something that quite simply can’t be replicated. Group fitness classes exude positivity, and serve as a welcome invitation for people of all different ages, backgrounds, and ability levels to come together in one inclusive experience to move with passion and intention, all without judgement or expectation.

4. Explore movement in a new way

If you find yourself stuck in a fitness rut, group fitness can be a perfect option for adding variety to your routine, while also ensuring a well-rounded approach to exercise. Do you dread the idea of running on a treadmill to get your cardio in? Try attending a dance-based fitness class to improve endurance while burning just as many, if not more, calories. Feeling uninspired to focus on your flexibility? Try a yoga class to improve your range of motion and enhance your movement quality.

5. Fitness and fun rolled into one

Hands down one of the most commonly cited reasons people choose to attend group fitness classes is because of the fun factor. Group fitness classes prove the old saying “no pain, no gain,” couldn’t be further from the truth. In fact, an effective workout can and should be a fun one, as the more enjoyment you experience during exercise; the more likely you are to stick with a regular routine of physical activity.

Contact Energy in Motion for more information on bringing exercise classes to your workplace.

Original Article: https://www.acefitness.org/acefit/healthy-living-article/60/5892/5-reasons-people-love-group-fitness-classes-and?utm_source=SilverpopMailing&utm_medium=email&utm_campaign=ACE-Fit-Life-04-13-2016&utm_content=Consumer+Outreach&spMailingID=25230537&spUserID=NjU5NTYyNDEwMjUS1&spJobID=782085234&spReportId=NzgyMDg1MjM0S0

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Fitness Fusion Classes in Whippany NJ

Burn calories and have fun doing it! Join us for our next Fitness Fusion session beginning Sept 18th at the Ukrainian American Cultural Center of New Jersey. Classes are modified for all levels even if you’re just starting. Regardless of your workout style or fitness level, this class offers something fun and challenging for everyone.

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Energy in MotionWhen you want to remember something badly enough, what do you do? You write it down on a calendar. Today, we have paper calendars, online calendars, mobile calendars…you name it. All making it pretty hard to forget anything. So, why do we conveniently “forget” to take care of ourselves? Because we don’t schedule it!

Another easy way to include fitness into your busy day is to exercise at work. If you aren’t fortunate enough to have a work site fitness program (and with Energy in Motion everyone should be fortunate enough!) you can still move and get your heart rate up. Talk a half hour walk; hit a 30-minute class at a local gym, etc. The best part is that your heart will benefit and your productivity will increase.

Contact us for more information on how to bring convenient and affordable exercise programs to your workplace.

Tiffiny Marinelli

Energy in Motion LLC

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Elizabeth Griffin, step-aerobics instructor, m...

Step Aerobics Class

Many of us who have traveled down the road of trying to get into shape know that, like in most of life, there’s strength in numbers. Individuals that have experienced the most success in losing weight and getting in better physical shape have a strong support structure. Exercise buddies and groups provide accountability, a sense of healthy competition, and an element of fun to an otherwise dreary-seeming endeavor: that of losing weight and exercising.

There are two main types of group exercise classes: anaerobic and aerobic. Any facility or business that offers on-site fitness activities would ideally incorporate both of these avenues. Anaerobic classes are typically strength and flexibility-based such as Pilates, yoga, tai chi, etc. These types of exercises are ideal for individuals with high stress as well as those who suffer from chronic illness or have limited mobility. Aerobic classes can include dance-based exercises such as Zumba, sports-related activities such as kickboxing, and traditional actions like step aerobics. These exercises help burn fat and build muscle. Because not all individuals have the same needs and capabilities, providing more than one type of activity is crucial.

Promoting group exercise classes is easy; most Americans either want to lose weight or are under advisement by their doctors to do so. Anxiety about not knowing that to do, about feeling lonely, and a lack of motivation and accountability can all be remedied by providing group exercise classes. People enjoy their workouts more and look forward to the next class far more than they anticipate another session of working out alone. To really motivate and inspire people to create a healthy lifestyle for themselves, offering group exercise classes is the surest way to be successful.

For more information on bringing group exercise classes to your workplace, visit Energy in Motion.

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High intensity interval training, or HIITis a specialized form of interval training that involves short intervals of maximum intensity exercise separated by longer intervals of low to moderate intensity exercise. An example might sprinting for 30 seconds and then jogging or walking for 1 minute, repeating this workout routine numerous times. Because HIIT workouts are very intense, they generally last a shorter period of time, usually about 6-20 minutes. HIIT briefly pushes you beyond the upper end of your aerobic exercise zone as compared to traditional steady-state exercise (where you keep your heart rate within your aerobic zone). Therefore HIIT offers benefits that steady-state exercise doesn’t.

  1. HIIT is far superior when it comes to increasing your VO2 max, which is the maximum amount of oxygen you can take in during exercise. Over time your cardiovascular system becomes more efficient so you body doesn’t have to work as hard during exercise or rest making any activity easier to do.
  2. HIIT is time-efficient for those who don’t have a lot of time for exercise. It’s an ideal workout for a busy schedule, whether you want to squeeze in a workout during your lunch break or to get in shape for a fast-approaching event.
  3. Equipment is not necessary for a HIIT workout. Although running, biking, and jumping rope are great, you don’t need equipment to get your heart rate up fast. You can incorporate exercises such as high knees, fast feet, jumping lunges, burpees, jump squats or anything plyometric.
  4. Following the HIIT protocol means you can workout anywhere. If the weather is beautiful, take your workout outside. If you don’t feel like driving to the gym or maybe you are traveling for work, workout at home or in the hotel room. And if you ever run out of ideas or need more variety, hire a personal trainer for a few sessions. The sky is the limit for putting together your HIIT exercise program so you will never get bored.
  5. The more vigorously you exercise, the more calories you’ll burn. Even if you increase intensity for just a few minutes at a time, according to the American College of Sports Medicinemore calories are burned in short, high intensity exercise. If you are counting calories burned, high intensity exercise such as intervals are better than long, slow endurance exercise.

With these benefits also come some challenges. HIIT is a very intense workout and should be modified for beginners. If you are starting out, find a personal trainer that can guide you slowly. Also, due to the high level of intensity and the amount of time necessary to appropriately recover from the exercise session, it is recommended to do no more than two days of HIIT per week, allowing at least one full day of recovery between training sessions.

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Whether it is Zumba, bootcamp, yoga or kickboxing, whatever your workout pleasure is, there’s nothing like a great fitness class to get you to the gym and keep you coming back for more.

That’s why major fitness chains keep eyes peeled and ears pricked for the next big thing.

“The single biggest benefit is community,” said Tim Keightley, who oversees group fitness at Gold’s Gym, which has more than 600 locations around the world. “You meet a community of people so it’s a lot harder not to come back next week.”

Not only do group exercisers visit the gym more often, they are more likely to renew their memberships, according to Keightley, who said industry figures show that group exercisers use the gym about three times a week to the average gym member who goes 1.7 times.

“You throw on the music, you let someone decide the exercise for you,” he said. “It really allows people to escape, which you can’t do when you’re on a treadmill.”  Continue

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