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Unless you were an expert in fitness and training, your first trip to the gym was likely to have been overwhelming. So many machines to chose from on the first floor, and that was just for cardio! Upstairs, many of the exercise machines resembled some kind of medieval torture devices: pulleys and levers, weights to be adjusted, and some machines didn't have any working parts at all. Without a trainer, or a knowledgeable friend, it's difficult to know what to do, how often to do whatever, and in what order to do those mysterious fitness routines.
Let me state, with no shame, that I am NOT a trainer; I'm just a Group X instructor who has asked lots of questions and pestered lots of people to get some answers. I also listen carefully when I attend Group X classes several times a week. And, with some help from the Mayo Clinic's website (check out the link posted above), here's what I've learned.
No single activity gives completely rounded fitness levels. While some exercise disciplines offer lots of benefits, a varied set of routines will yield the best over-all results. For example, doing nothing but cardio routines will build great cardio-vascular endurance and burn lots of calories, but cardio will not necessarily build stronger muscles or increase bone density. Yoga and Pilates can lengthen and stretch your muscles, increase your core muscles (abs, glutes, lower back and hips), but unless you work up a genuine sweat for a sustained period of time, you won't build up endurance. And without working on your core and balance--none of the above will do you any good should you fall and suffer from a fracture or major tear.
When planning your time at 24 Hour Fitness--strive for balance and variety. Try to include all five goals into your weekly fitness routines.
Cardiovascular or aerobic fitness. We all need to work up a good sweat, and on a regular basis. It's better to dedicate at least 20 to 30 minutes of cardio work daily than a two-hour marathon session once a week. By definition, cardio activity gets your heart pumping by using large muscle groups. Walk, jog, swim, kickbox, climb stairs, use the elliptical, pedal a bike, dance--24 Hour Fitness offers many choices for your cardio fitness. Find the ones that you enjoy. Sweating is much more fun if you are loving the activity.
Strength Training. Muscle tissue burns calories at a higher rate than fat tissue. (That, alone, is a motivator for me. More muscle, then more calories can be eaten with minimal weight gain!). But it's not just about vanity. Without use, muscle fibers get weaker and less effective. Last week, an orthopedic surgeon told me that it's vital to challenge our muscles with weights, ideally twice or three times a week. Not only do we build up muscle tissue, the bones under the muscles become more dense. If you are intimidated by the machines upstairs, spend an hour with a trainer and learn more about them. If you aren't "into" using machines, try a 24 Lift or Power Sculpt class in the Group X room. You won't get big, bulgy muscles by lifting weights a few times a week. It took Arnold Schwartzenegger YEARS of almost continuous lifting to get that Terminator physique.
Stretching. Aerobic activity and strength training both involve contracting muscle fibers. But your muscles need to stretch out as well. The ligaments, tendons and surrounding fibrous tissues will strengthen as you stretch. Include some stretching (never "bouncing") before you begin any activity. With regular "dedicated" stretching classes such as Yoga or Pilates, your range of motion will improve. And, let's face it, stretching feels so good. Ideally, a full 60-minute stretch routine (such as Yoga or Pilates) will be the "wind-down" activity.
Core Strengthening. Your core muscles (abdominals, lower back, pelvic muscles, and glutteals) support your vital internal organs. Joseph Pilates called these muscles the "powerhouse." In traditional Chinese medicine, your core is the source of your "chi" or energy. Strong core muscles support your spine, help your posture, and reduce the likelihood of injury. Core strengthening can be anything that moves your torso without support (for example, the "crunch"). Since your core muscles are so strong, they can be challenged daily. Almost all Group X classes have a core strength component in them. If you want to really target those core muscles, try a class in Pilates, Yoga, or dance (Zumba, Salsa, Bellydancing). The rectus abdominus muscle that runs from your pelvis to your sternum will get stronger and as the fat burns away, might even become visible!
Balance Training. This aspect of fitness training is one that isn't obvious unless you've gotten an opportunity to work with a trainer, or taken Yoga or Pilates. As we get older, our sense of balance deteriorates. After all, how often do you and your friends practice standing on one leg to see who can last the longest? Bet it's been a while. I try to include at least 12 to 15 minutes of dedicated balance work into our practice every week. Balance training engages the core muscles (they are actually a two-in-one activity), improves your posture, and gives you increased confidence. 24 Hour Fitness has several BOSU balance trainers like the one at the left that you can use to challenge your stability and balance.
Wow! That's a lot of stuff to consider! It just seems that way. But realize this, if you work out three times a week (or more) and include a measure of cardio, some stretching, some weight-bearing exercise, more stretching and core strength and balance work--you are achieving all components. Ideally, you will begin with cardio activity to get your heart rate elevated, do some quick stretches, lift some weights while you're still warmed up, and then stretch as you cool down.
One of the benefits of 24 Hour Fitness is that we offer many, many machines to help you with your routine. Additionally, the trainers are well-versed in all aspects of fitness and can help you create a customized workout just for your needs, body mechanics, and goals. Finally, Group X classes offer opportunities to get all five aspects of a Balanced Fitness Routine. And, it's not absolutely necessary to include all five components in every workout, but it's good to know what makes up the ideal. Some days, you are short on time. Some days, you need to take a break. Others days, you want to challenge yourself. That's what we are here for. Make the most of your membership and take advantage of all that is available to you.
Until next week, namaste
Nancy
