Finding right class to meet one's fitness needs

Thus far, we have discussed “How to Get Started” and “Keep Exercising all Year” in January and February consecutively. I would like to focus now on looking at classes and finding the right one.

We have a number of classes offered at all times of the day. A well-rounded workout program should include cardiovascular training, strength training and flexibility training.

For the beginner (someone who hasn’t ever done a class before and is not currently exercising), our Stretching and Beyond, Move for Life, Muscle Strength and Sculpt, Baby Boomer Cycling, Movement-Function and Strength, Zumba Gold are some great classes to start with. Always mention to an instructor that you are new to class.

If you have been exercising and want to know what classes to add to your schedule, it really depends on your schedule and your needs. If you are looking to change up your cardiovascular training to get that heart pumping, the Y offers classes that include Group Cycling, which is an aerobic and anaerobic workout on a stationary bike in a class atmosphere. You will climb, jog, sprint, your way to a great workout.

The great thing about cycling classes is you don’t need a lot of coordination to succeed. But I will warn you: For the first couple weeks, your glutes will feel it.

Now if coordination is not a problem for you and you want a great class, try our Bodycombat, Step, Y25 or Zumba classes.

Bodycombat is a class that is inspired by martial arts and draws from a wide array of disciplines such as karate, boxing, muay tai and more. You will kick and punch your way to a super workout. Step classes are taught using a step platform and adding risers as you get more comfortable with the step.

The most complicated thing about BodyCombat and Step class is getting used to the moves. Once you know what an uppercut and a turnstep look like, the class gets a lot easier.

Zumba is the fusion of Latin and international music for fitness through some body sculpting and dance moves. It is so much fun, it doesn’t feel like your exercising.

If you are looking for a short, but higher intensity workout, try out our Y25.

And if you are looking for strength training, we offer BodyPump, Extreme Abs, Pilates and CXworxs.

Why is strength training so important? Here is the answer from the Mayo Clinic:

By stressing your bones, strength training increases bone density and reduces the risk of osteoporosis. (Also, it helps to) control your weight. As you gain muscle, your body begins to burn calories more efficiently. The more toned your muscles, the easier it is to control your weight.

BodyPump does use a bar and plates. This is intimidating at first, but there are lots of options to using the bar that we can show you. Bodypump works all major muscle groups in one class. Muscle Strength and Sculpt also shapes your entire body using hand weights, tubing, stability balls and more.

Extreme Abs and CX are classes that really focus on your core muscles. Your abs, glutes, back, obliques and sling muscles that connect the lower body to the upper body are all worked in this class. And if 30 minutes is too long to work those muscle groups, try 15 minutes your first few times.

Pilates encompasses our entire mission here at the Y in that it strengthens your mind, body and soul. You will use floor mats, resistance bands, stretch bars and resist-a-balls. It improves your core while developing longer, leaner muscles. Pilates and our stretching classes also are great classes to work on your flexibility.

All classes always include a warmup, workout, cool down and stretch, and you never have to think about what you are going to do. We do that for you.

If you are interested in trying a class give us a call. We do offer fitness class orientations. If you want us to work one-on-one with you before you go to class, we would love to do that. Just remember to bring a water bottle, wear tennis shoes and some comfortable workout clothes for your workout.

Refference
http://columbustelegram.com/news/local/finding-right-class-to-meet-one-s-fitness-needs/article_0e80913e-9d8d-5b00-ae40-84eca6510167.html

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https://homeworkouttraining.wordpress.com/2015/02/17/fit-fabulous/
https://fullbodyworkoutrountinesforweightloss.wordpress.com/2015/02/17/do-treadmill-desks-really-work-not-as-well-as-we-hoped-they-do-unfortunately/
https://kettlebellmusclebuildingworkoutroutines.wordpress.com/2015/02/17/fitness-blog-getting-back-into-your-routine/
https://celebrityandbowflexworkoutroutines.wordpress.com/2015/02/17/inspirational-story-of-the-day-how-a-woman-overcame-her-exercise-addiction/

Exclusive Barry’s Bootcamp Full-Body Workout

If you've ever been to a Barry's Bootcamp class, you know that it's a no-nonsense cardio and strength workout that will seriously kick your butt into shape in a fun, music-pumping environment. The signature one-hour class, which consists of 25-30 minutes of interval training on the treadmill plus 25-30 minutes of strength training using free weights, resistance bands and more, is designed to "shock" the body to improve your cardiovascular system, while helping to torch calories and build muscle. (If you work at your full potential, one hour-long class is said to burn up to 800 to 1,000 calories!)

The good news is, if you can't make it to a class (or don't have a studio near you), you can still to the workout. We teamed up with Barry Jay himself to bring you a one-hour full body workout so you can reap the benefits of his unique interval technique at home, or on the go. (For a 30-minute version, try our Barry's Bootcamp-Inspired Abs, Butt, and Core Workout!)

You will need:
A treadmill, a resistance band, and hand weights

Section 1: Treadmill

Please note that that speeds given are just a suggestion and you can work at your own pace. The goal is to give it your all!

3 min walk/jog warm up (3.5 – 6.0 mph)
1 min run (6.0 – 8.0)
1 min sprint (8.5 or higher)
1 min recover/walk (3.5)

Incline at 2.0
1 min run (6.0 – 8.0)
1 min sprint (8.5 or higher)
1 min recover/walk (3.5)

Incline at 4.0
1 min run (6.0 – 8.0)
1 min sprint (8.5 or higher)
1 min recover/walk (3.5)

Incline at 6.0
1 min run (6.0 – 8.0)
1 min sprint (8.5 or higher)
1 min recover/walk (3.5)

Section 2: Floor Work

Complete each exercise for 1 minute.

Hammer Curl
Stand with your feet hips-width apart and knees slightly bent, holding medium or heavy weights (8-12 lbs) at your sides. Keeping your elbows glued to your torso and palms facing toward each other, bring the weights up so your hands reach your shoulders. Then, with a full range of motion, bring them back down to the outside of your thighs.

Hammer Curl

Straight Curl
Start in the same stance as hammer curls with the same weights. This time, palms face outward when hands are down at the thighs; weights face your body when brought up to the chin. Do this movement, with full range of motion, slowly and controlled, before speeding up.

Straight Curls

Wide Curl
Now, take the arms outward when curling in and out—meaning, elbows are glued to your sides and palms face outward to the side as your curl up, making a “V” with your arms.

Wide Curls

Rubber Band Curl
Stand in the middle of a resistance band, feet hips-width apart, holding either end of the band. Keeping a slight bend in the knees, perform the straight curls sequence with the rubber bands instead of weights. This will provide a different kind of burn!

Rubber Band Curls

Tricep Kickback
Stand with knees more than slightly bent, chest facing the floor, butt out, and back flat. Keeping elbows close to the body, bring weight into your chest, then straighten arms completely behind you. When arms are straightened, they should be in line with your hips.

Tricep Kickback

Tricep Overhead
Stand tall with knees slightly bent. Hold weights (use one or both) high above head with straight arms. Lower the weight(s) behind the head, bending at the elbows. Straighten elbows and bring the weight back overhead, and repeat in a controlled motion. Be sure to keep elbows facing forward and keep them as close together as possible.

Exclusive Barry’s Bootcamp Full-Body Workout

Tricep Skull Crusher
Lay on a bench and bring your weights up above your chest with straight arms. Bring weights together so they are touching. Bend at the elbows, slowly, and lower weights down so they come just beside your right ear. Straighten arms back up and lower down to your opposite ear. Perform for 30 seconds on the right, then the left. (Note that the head should remain in the same spot the entire time so the triceps really have to work to bring the set of weights from one side to the other!)

Tricep Skull Crusher

Deadlift
Stand tall, feet slightly parted, a weight in each hand, hands at your side. Bring the weights in front of you with your palms facing your shins, then slowly lower the weights to your ankles, keeping your back as flat as possible. It’s about sticking out your butt and keeping your legs straight on the way down so you feel the work in your hamstrings. Slowly bring yourself back up to standing. This movement is not about speed. It should be slow and controlled. If you’re able to do this in front of a mirror, turn sideways so you can see your profile and check your form. The back should not round on the way down. The best way to maintain a flat back is to keep your chest lifted.

Dead Lift

Shoulder Raise Only
Stand tall and “zip” up the abs as you raise the elbows. Think of it as zipping up a jacket—start from the bottom, then zip those weights right up to your chin!

Shoulder Raise

Deadlift/Shoulder Raise
Continue with the deadlift motion and as you come to standing, raise weights from hip height to shoulders keeping elbows wide.

Squat
Hold weights on top of your shoulders (or at your sides) and take a wide stance. Keep the weight in your heels as you bend knees deeply, sticking out your butt. As a test of form, try to wiggle your toes when you’re at the bottom to ensure all your weight is in those heels!

Dead Lift Shoulder Raise

Squat Overhead Press
Lower into a squat, remembering the form from the last move. Once standing, bring weights to shoulders, then up overhead so weights almost touch. Keep palms facing out and lower arms into a goal-post position, then bring back down at sides for the next squat.

Overhead Press

Overhead Press Only
Eliminate the squat and give your legs a little break so you can focus on the shoulders and back.


Source :
http://www.shape.com/sites/shape.com/files/styles/384xany/public/media/barrys-bootcamp-promo.jpg?itok=b049lVCY
https://homeworkouttraining.wordpress.com/2015/02/17/fit-fabulous/
https://fullbodyworkoutrountinesforweightloss.wordpress.com/2015/02/17/do-treadmill-desks-really-work-not-as-well-as-we-hoped-they-do-unfortunately/
https://kettlebellmusclebuildingworkoutroutines.wordpress.com/2015/02/17/fitness-blog-getting-back-into-your-routine/
https://celebrityandbowflexworkoutroutines.wordpress.com/2015/02/17/inspirational-story-of-the-day-how-a-woman-overcame-her-exercise-addiction/

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How to Stay Fit On The Road & workout routines to gain muscle

workout routines to gain muscle

Staying fit on the road

Maintaining a mass workout routines regime is a taxing work in itself and above all doing it while on the road is even more challenging. This is how; We all constantly struggle in balancing a daily workout routine with your job, our personal life and family issues. This becomes especially hard when your job requires you to travel for work. But on the other hand, we confess that we have to keep the job to make a life and that traveling can really be fun. You get to see a lot of different places and your workout program gets sacrificed. Yes, this is what we really get riled up about; the fact that travel puts strain on our fitness and daily routine.

A once steady life gets tossed around completely when we travel and all the reason to keep on the diet and remain motivated to workout goes out the window. But that is not going to be an excuse for lazing around anymore.



Many hotels around the world have realized by now that business travelers of today don’t just have a habit of sitting around and ordering expensive food and drinks for as long as they are visiting. Some hotels also offer rooms that are well equipped with all the modern gym tools and machines for the visitor to use and stay in their routine.



Well, if you’re lucky enough to stay in one of these hotels, in the rarest of occasions, do consider yourself blessed. But it is more likely that you will find a hotel that does not have these “health-fit rooms.”



Since most hotels have a fitness center and spa and many other facilities, it is a fact that those hotel gyms just have a few pieces of semi functional rusty old bicycles that are kept in a converted storage room. Now working out in such a dramatic facility would be really challenging.



Things have changed though. Nowadays, hotel owners have understood the importance of fitness and offer functional gyms that have modern weight training and cardio equipment and some even have at times, a few personal trainers as well as yoga center and spinning classes.



If you are fitness freak, you need to call or check the hotel’s website that you’re going to be staying at and see what kind of fitness facilities are available to the guests. Usually if there’s no gym on the hotel premises, the management may have an arrangement or a tie up with a nearby fitness club,  that may or may not charge a nominal fee depending upon the policies.



But worst case scenario, if your hotel doesn’t have a gym or a health club or if you enjoy workin out on your own without any intrusion of your privacy, thenn there are many ways you

can take your workout anytime, anywhere on the road, to the nearby park or to the field of a neighboring school.



Working Outdoors: If you’re unable to can’t find a hotel with a gym, a nearby park or recreational area might be apt for a nice run or walk. It will get your endorphins going and you’ll

get enough pump for the rest of the day.



Circuit Training In The Room: You do not need ayy equipment to perform circuit, but just your body weight. On the spot marching, or running may be the ideal start. Followed by jumps to touch your ankles and then squats. You can do pushups, sit ups, lunges, dips and crunches. The number of sets and repetitions all depend on your current level of fitness.



Bring A Video: You can make your very own gym in you hotel room by just popping in your favorite fitness or yoga video into the DVD system that most hotels provide these days.


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