Fitness trackers have been around ever since Thomas Jefferson started tinkering with his watch in order to count his steps.¹ Calorie-conscious Founding Fathers aside, wearables like Fitbit and Apple Watch have become common accessories for many exercisers in the last decade. Even if you haven’t yet purchased a dedicated fitness tracker, your phone is probably counting your steps right now. 

Considering how ubiquitous wearables have become, let’s take a closer look at the health benefits of fitness trackers and how these handy devices can level up your workout routine. 

#1 Maintaining Motivation to Exercise

While some of us are hard-wired workout machines that never miss a day at the gym, many others need that extra bit of accountability to maintain a healthy exercise schedule. A wearable fitness tracker can be like a little coach that you strap to your wrist, reminding you to stick to your fitness goals. 

These bits of motivating data include: 

• Monitoring your daily steps
• Tallying your calories burned
• Recording your workout performance

Research has shown that motivation and accountability are the most reliable benefits of using a wearable fitness tracker.²

Whether you have a morning or evening workout, finishing any workout is a rewarding experience, but there’s something extra satisfying about getting to the end of a session (whether you’re exercising on your own or joined group exercise classes) and having your fitness tracker tell you that you just beat your previous best pace. Aside from motivation to reach your goal, the fitness tracker also helps answer the question, “How many reps should I do?”

#2 Keeping Track of Heart Rate

But whoa, speedster—slow down there. Sometimes, striving to beat your best can mean pushing yourself beyond what’s healthy. You also need to be mindful of your heart health. One of the other benefits of a fitness tracker is that you can use them as a heart rate monitor. Your tracker will let you know if you’re going too hard—or not hard enough. 

Your wearable likely calculates this for you, but as a reminder, your maximum heart rate is determined by subtracting your age from 220.³ So, for example,  if you’re 40 years old, your maximum heart rate comes out to 180.

The basic guidelines for a healthy heart rate during exercise are:

• Moderate intensity: 50% – 70% of your maximum heart rate.
• High intensity: 70% – 85% of your maximum heart rate. 

As you approach each workout, remember that it’s important to listen to your body. Fitness trackers are a useful tool, but you ultimately have to judge what level of exercise is safe and healthy for your body. 

#3 Monitoring Sleep Schedules

Our fitness tracking devices don’t stop working just because we’re done exercising. Wearable fitness trackers can also be used to record our sleep schedules. Most devices do this by measuring various metrics like your heart rate and movement during the night. They can then assess whether or not we’re getting enough sleep—and whether or not that sleep is restful or fitful. 

Paying attention to your sleep habits is an often overlooked part of a healthy lifestyle. And if you’re wearing a fitness tracker, it can even hold you accountable when you creep out of bed for that midnight snack… 

#4 Calorie Counting and Sticking with a Diet

All wearable fitness trackers—and even most phones—offer calorie-counting programs that detect how many calories you’re burning at any given moment by monitoring your body’s metrics. While it’s good to know how many calories you’re incinerating during exercise, it’s equally useful to know how many calories you’re consuming—especially if one of your fitness goals is to lose weight. 

Fitness trackers can help dieters log what they’re eating. Many offer barcode scanners that will input calories into your tracker directly from a package’s health information. 

Plus, don’t forget about water! Fitness trackers can also be used to log water consumption, making sure exercisers stay hydrated. Remember, our healthy hydration levels are:⁴

• Around 92-124 oz per day 

#5 Monitoring Medical Conditions

Fitness trackers can be about more than just beating your personal high score or counting calories. In fact, they can have a very real impact on those with medical conditions. Many fitness tracking devices can:

• Send irregular heartbeat alerts to those with heart conditions (useful for people monitoring their RPE vs heartrate)
• Monitor glucose levels (when integrated with another device) for those with diabetes
• Send an alert if you suffer an accident while exercising

Stay Connected at Chuze Fitness

At Chuze, we believe that technology can be a useful tool to help our exercise community get the most out of their workouts. That’s why we’ve created the iChuze Fitness Experience. With a ton of virtual classes available—from cardio kickboxing to meditation—you can customize your entire wellness experience. Our dynamic platform even syncs with your Apple Watch for enhanced fitness tracking.   

And don’t forget about the Chuze app—your pocket-sized fitness pal. Because we have different facilities in different states, it’s easy to find “iChuze gyms near me”. And to get you extra motivated to work out, we even have a playlist you can listen to.

With a little high-tech help to track our data, we Chuzers can focus on what really matters: your body, mind, and heart. 

Reviewed By:

Ani is the Vice President of Fitness at Chuze Fitness and oversees the group fitness and team training departments. She’s had a 25+ year career in club management, personal training, group exercise and instructor training. Ani lives with her husband and son in San Diego, CA and loves hot yoga, snowboarding and all things wellness.

Sources:

1. Forbes. Thomas Jefferson Tracked His Steps Long Before The Apple Watch. https://www.forbes.com/sites/theodorecasey/2021/02/25/thomas-jefferson-tracked-his-steps-long-before-the-apple-watch/?sh=4b8b68a332e4
2. The American Journal of Medicine. Is There a Benefit to Patients Using Wearable Devices Such as Fitbit or Health Apps on Mobiles? A Systematic Review. https://www.amjmed.com/article/S0002-9343(19)30553-4/pdf
3. Mayo Clinic. Exercise Intensity: How to Measure it. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise-intensity/art-20046887
4. Mayo Clinic. Water: How much should you drink every day? https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256#

The post Five Health Benefits of Fitness Trackers appeared first on Chuze Fitness.

Whether you practice your breaststroke at your local pool, hone your backhand on the neighborhood tennis courts, or you simply want to focus on improving your overall health and wellness, summer workouts just hit a little different. After all, what’s better than your quads feeling the sun and your ears filled with a pump-up mix as you gut out one more mile around the track? You got this, the warm wind seems to say.

That said, deciding on the right summer workouts can leave you sweating. Should you chalk up your hands and rock climb? Or, should you paddleboard into the splendid summer sunset?

Fortunately, we’re here to give you the summer workouts that’ll tone you up and never let you down. So, lace up those sneakers, crank up that 90s mix, and let’s get to work.

#1 Swim For Strength

Whether on the beach or pool, swimming is one of the best ways to beat the summer heat. From freestyle to backstroke, butterfly to breast, swimming has everything  you need to improve strength and cardiovascular health.  

In fact, swimming may be one of the best exercises for all-around health.¹

Moreover, you don’t have to be Michael Phelps lapping the competition to show off your aquatic side. All you need is a pair of goggles, a swimsuit, and the desire to turn any body of water into your personal workout room.

With that said, let’s dive into a few swimming workouts designed to increase your cardio—and fun—this summer.

Water Workouts

Depending on the water type, swimming allows you to focus on specific muscle groups and objectives. 

Do you want to build endurance with cardio? Power your way through the pool. Want to build strength while developing your back and legs? Try focusing on your backstroke.

Here are the best swim workouts for each water type:²

• Lap it up at the pool – This workout assumes you’re swimming in a 25-meter pool. (If your pool is smaller or larger, you’ll have to adjust accordingly). First, swim 200 meters in the stroke of your choice. Then, swim another 200 meters in a different stroke. Repeat until you’ve swam all four strokes for a total of 800 meters. 
• Swim against the ocean’s current – Here’s how to kick your swimming session up a notch: If you live near the sea, you have the opportunity to use the ocean’s current as resistance. To start, jog on the beach for ten minutes. Then, sprint into the ocean, swimming as hard as possible against the current for four minutes. Take a minute’s rest. Then, swim hard against the current for another four minutes before taking another minute’s rest. Repeat for twenty minutes.
• Challenge a friend to a lake race – Swimming in the lake combines the benefits of the pool’s placidity with the ocean’s occasional roughness. Use the lake’s characteristics to your advantage by challenging a friend to a best-of-five lake sprint. The catch? Each race has different rules you must abide by. For instance, if your first race is “backstroke only,” your next race might be limited to butterfly. You might even limit your next race to “just arms.”

The muscle groups that swimming effects include the following:

Upper Body:

• Biceps
• Deltoids
• Pectorals
• Triceps
• Wrist Flexors

Lower Body:

• Calves
• Hamstring
• Glutes
• Quads

Be careful when swimming, though, because if you don’t swim in proper form, you could end up in serious injury. 

Swimming outside allows you to feel the wind and sun while gliding through the sparkling blue water. 

However, if swimming outside isn’t an option, consider indoor pools. Some fitness centers include traditional gyms with swimming pools. That way, you can break a sweat lifting weights before cooling down with a few easy laps.

#2 Train on the Trail

Trail running combines the thrill of running with the adventure of nature. It’s a sport that demands attention and perseverance but rewards you with majestic views and the scent of pine trees swaying in late summer breezes.

It’s also one of the best summer exercises you can do for both your physical and mental health.³

Here’s what you’ll need to start putting in the miles on mountain trails, sandy beaches, and interesting backroads:

• Trail shoes – While it may seem obvious that you’ll need shoes, trail running requires a different type of running shoe than other running activities. Look for shoes that have terrific traction and maximum cushioning. That way, your body will remain stable as you sprint over roots and jog between junipers.
• Hydration vest – One of trail running’s primary benefits is its seclusion. Some runs may take you miles from civilization as you trek through truly awesome terrains. However, this also means you’ll need to be prepared—especially when it comes to hydration. Hydration vests provide you ample water while keeping your form sleek and unencumbered by water bottles. 
• Navigation and first aid equipment – A compass, GPS, and first aid kit are a must for trail running. That’s because trails can sometimes be misleading. One moment you’re dashing through dogwoods, and the next, you’re completely sidetracked with a small cut on your ankle. Like a hydration vest, navigation and first aid equipment can help you prepare for the unexpected.

Now that you know what you’ll need to jog through even the toughest terrain let’s explore one of the best trail running workouts: the inverted pyramid.

The Inverted Pyramid

Although its name sounds like the start of an archeological quest, the inverted pyramid is anything but outdated. In fact, it’s one of the top ways to build overall speed and endurance, beloved by beginners and advanced trail runners alike.

The workout involves running a series of intervals. Start by running long intervals before decreasing their lengths toward the middle of the workout. Then, build up their lengths again until you’re running long intervals to end the workout.

How many reps should you do? Here’s an example of an inverted pyramid workout routine for summer:⁴

1. Two 800-meter runs at a 5K pace
2. Two 400-meter runs at a mile pace
3. Two 200-meter runs at an 800-meter pace
4. Two 400-meter runs at a mile pace
5. Two 800 meter runs at a 5K pace

While trail running is perfect for anyone looking to raise their heart rates while taking in gorgeous views, it may be helpful for beginners to begin building their cardio in a gym. 

Top gyms have an array of treadmills and ellipticals designed to train new trail runners for their long runs in the wild. Some gyms even have cinemas where runners can watch movies while building cardio. Talk about a heart-racing experience. 

To drown out distractions, put on your AirPods and listen to our summer playlist. One of the benefits of trail running is you easily fit it into your schedule during the summer months. It could be a morning or evening workout as long as you find the time.

#3 Pose on a Paddleboard

Standup paddleboard yoga (SUP yoga) has gained immense popularity in recent years. That’s because this engaging summer workout merges the meditative, core-sculpting practices of yoga with the fun, reenergizing movements of paddleboarding.

Here’s what you’ll need to perfect your downward dog while feeling the lake’s gentle rolling waves:⁵

• Paddleboard and paddle – Although any paddleboard will do for SUP yoga, the most yoga-friendly paddleboards are wide and cushiony. They’re also stable so that you don’t tumble into the water mid-leg extension. You’ll also need a properly-sized paddle.
• Protective gear – In addition to a personal flotation device (PFD), you’ll need sunscreen, a whistle, and sunglasses. The last thing you want is to be pulled over on your paddleboard by the authorities for not having a PFD. You also don’t want to be burnt to a crisp while planking in the piercing August sun.
• A paddleboard or kayak anchor – Paddleboard anchors are especially helpful for group yoga sessions. An anchor keeps your paddleboard in place so that you don’t drift away into the sunset in the middle of a squat pose.

The cost of a paddleboard largely depends on its size and construction. If you’re just starting out, it may be better to rent a paddleboard before buying a board, as they can sometimes be expensive.

SUP Yoga Workouts

The most effective SUP yoga workouts involve intense upper-body motions and prolonged core-strengthening exercises.

First, elevate your heart rate by paddling out to your yoga spot in the following method:⁶

1. Paddle at 70 percent of your energy for six minutes
2. Paddle at 75 percent of your energy for three minutes
3. “Sprint” paddle at 90% of your energy for one minute
4. Paddle at 25 percent of your energy for three minutes

Once you arrive at your yoga spot with your heart rate raised, jump into your favorite yoga poses. Some of the most popular SUP yoga poses and workouts include:

• Sun salutation
• Planks
• Down dog
• Cobra
• Side stretches
• Seated twists

Honing your planks on a paddleboard in the middle of a lake is a wonderful way to connect your body and mind to nature. It can be intimidating to try out these moves on your own, so you might want to take group exercise classes to help you learn the correct form. Taking workout classes for beginners also makes learning less intimidating because you are learning with other people.

However, some summer days may bring thunderstorms the size of Kansas. On those rainy days, practice your poses in a heated studio. 

Even better? Practice your poses in a gym with a heated studio. That way, you can use free weights in the training area before finding your free flow in the yoga studio. To maximize your gym time, ask Siri or Alex for “gyms near me.” The lesser the commute, the longer the gym time.

Strengthen Summer Workouts with Chuze

Summer is a season of warm weather, laid-back vibes, and festive celebrations. It’s also a season of amazing workouts.

What better way to enjoy the stunning summer weather while breaking a sweat than to do these three summer workouts?

That said, sometimes, you’ll want to experience the positive vibes of summer in a gym that radiates kindness, authenticity, and cleanliness. On those days, your choice is easy: Chuze. 

A fitness center that combines the luxury of a resort with the affordability of a recreational center, Chuze offers the amenities and classes you need to jumpstart your summer training program.

Whether you’re looking for free weights or a pool to practice your freestyle, Chuze can help you meet your fitness goals and feel that summer sunshine—inside and out.

Reviewed By:

Ani is the Vice President of Fitness at Chuze Fitness and oversees the group fitness and team training departments. She’s had a 25+ year career in club management, personal training, group exercise and instructor training. Ani lives with her husband and son in San Diego, CA and loves hot yoga, snowboarding and all things wellness.

Sources:

1. NIH. Effect of regular swimming exercise on the physical composition, strength, and blood lipid of middle-aged women. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4625655/
2. Men’s Journal. 9 Best Swimming Workouts for Summer. https://www.mensjournal.com/health-fitness/9-best-swimming-workouts-for-summer-20150626/
3. PubMed Central. Atmospheres, landscapes and nature: Off-road runners’ experiences of well-being. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6388409/
4. Outside. Try this Fun Inverted Pyramid Workout to Build Miler Speed. https://www.outsideonline.com/health/running/training-advice/workouts/try-this-fun-inverted-pyramid-workout-to-build-miler-speed/
5. REI. Stand Up Paddle Board (SUP) Yoga Basics. https://www.rei.com/learn/expert-advice/sup-yoga.html
6. Men’s Journal. 3 Ways to Work Out on a Stand-up Paddleboard. https://www.mensjournal.com/health-fitness/3-best-ways-to-work-out-on-a-stand-up-paddleboard/

The post 3 Summer Workouts You’ll Love appeared first on Chuze Fitness.

When your doctor tells you that you have high blood pressure, the news might come with all sorts of recommendations, like avoiding stress, eating healthy foods, and—you guessed it—exercising. 

But what does exercise have to do with blood pressure, and what activity helps the most? 

Put simply, high blood pressure occurs when your blood pressure consistently measures above the normal range.¹ If it stays high, that may compromise your heart health and may lead to certain heart disease, such as hypertension and heart attack. The good thing is there are ways to keep normal blood pressure. Blood pressure reduction starts with a healthy diet, exercise training (such as aerobic exercise), and regular blood pressure monitor. But as your heart gains fitness through physical activity, it pumps blood more efficiently through your body, ultimately lowering your blood pressure level. 

Fortunately, a variety of exercises can help to lower blood pressure—meaning you can choose the kind of movement you enjoy the most. Whatever activity you choose, aim for a minimum of 30 minutes per day and prepare to exercise your way to better heart health.² 

#1 Walking

You might not think of walking as exercise, but it’s one of the most natural and accessible forms of physical activity available. 

To start, all you need to do is lace up a pair of comfortable and supportive shoes and pick your favorite route. If you’re facing inclement weather, you can instead hit the treadmill, an indoor track, or a turf field. 

Walking satisfies the two guiding factors for blood-pressure-lowering exercise. These include:² 

• Raising your heart rate and breathing rate
• Moving sustainably for at least 30 minutes 

If you want to work up a sweat or add an extra challenge, bring a pair of light dumbbells to pump. Or, simply increase your speed and focus on the sensation of your muscles contracting and relaxing.

#2 Running

No matter your pace, running can be an amazing way to raise your heart rate, exercise your lungs, and strengthen your heart. At the same time, you’ll also engage the large muscle groups in your legs. 

For all these reasons, running can be an excellent activity to help lower your blood pressure.²

Wondering where you should run? Depending on where you live, you might have a few options:

• On soft-surface trails and crushed gravel paths
• On a treadmill
• On paved roads or sidewalks in your neighborhood
• On the track or indoor turf field

Overall, running is a higher-impact activity than walking—and if you’re new to this type of exercise, it can take some time to work up your endurance. Try alternating walking and running for a few minutes each until you can run for longer distances. The good thing about running is as long as you have a route, you can easily fit it into your schedule. It can be a morning or evening workout.

#3 Swimming

If you’re seeking a way to lower your blood pressure that’s also gentle on your joints, swimming could be the perfect option. When swimming, you can raise your heart rate while protecting your knees, ankles, and back. 

Because you can vary your strokes, swimming also offers a world of variety on its own.

The four main swimming strokes include:³

• Breaststroke
• Butterfly
• Backstroke
• Freestyle

If you’re unfamiliar with swimming strokes, you can still enjoy exercise in the pool. Move or swim in whatever way feels natural—or try raising your heart rate by aqua jogging. 

To aqua jog, simply strap a flotation belt around your waist and move in a running motion. You’ll gain the benefits of running on land without the strain on your joints.

#4 Weightlifting

Weightlifting is not only a form of strength training but also resistance training. With the right approach, weightlifting can also be an opportune way to lower your blood pressure. However, remember that the goal is to exercise your heart—meaning that you’ll want to use weightlifting as a type of cardio activity rather than a strength-building one. 

Instead of trying to lift the maximum amount of weight that you can for a given exercise, opt for more repetitions and lighter weights. 

Handheld weights like dumbbells, kettlebells, and velcro arm weights are perfect for light-weight, high-repetition sequences such as:

• Bicep curls
• Shoulder presses
• Lunges
• Rows
• Squats
• Weighted ab workouts

If you’re not sure where to start, you can start with team training where you can some direction and instruction from a coach at your gym to develop a series of weight-lifting exercises with a duration of thirty minutes. With a trainer, you can also slowly work your way up from low to moderate-intensity exercise. If needed, you can increase the number of repetitions or size of the weights to add more intensity.

#5 Dancing

Want to lower your blood pressure while jamming to your favorite tunes? Dance classes, or group training sessions like Zumba classes that incorporate music and dance moves, offer a joyful way to break (or break-dance) a sweat and raise your heart rate. 

You can set a timer and dance along to your go-to exercise playlist at home. But if you want a little more guidance, consider finding a group class at your gym or community center. Sometimes, following your enthusiastic gym instructor’s lead is the way to find motivation and energy.

Bring a friend and a fun outfit, and your thirty-plus minutes of activity will fly by.

#6 Trying a New Sport

The exercises listed here are excellent places to start—but don’t be afraid to try something new. As long as an activity raises your heart rate, it’s a prime option to help lower your blood pressure.

Better yet, recreational sports offer a fantastic way to exercise, have fun, and stay motivated. Look for recreational leagues in your city for sports that get you moving, such as:

• Tennis
• Soccer
• Ultimate frisbee
• Rowing
• Volleyball

As long as you’re moving consistently a few times a week, these team activities can help you find a path to fitness—and maybe even make some friends along the way.

It should be important to note that exercise alone is not enough. It doesn’t hurt to consult your doctor if you need blood pressure medication to reduce your blood pressure level.

Find Fitness and Community with Chuze Fitness

Out of all of these exercises, the best exercise for you should be whatever helps you reach your goals. When exercising consistently, it typically takes one to three months to see a difference in your blood pressure numbers until you reach your target heart rate.² To bolster your fitness efforts even further, however, you can depend on a reliable resource—a high-quality gym.

When you sign up for a membership at Chuze Fitness, you’ll have the built-in fitness support system you need to work out consistently. If you are intimidated of trying these new sports by yourself, you can also take group exercise classes, so you don’t feel as intimidated.  And being in workout classes for beginners helps you get confidence because you are with other newbies like you. Because we operate in different states, you can easily search “Chuze gyms near me.”

Plus, you can take your pick of our new and well-maintained equipment to become a well-oiled fitness machine. From individual cardio sessions on the rowing machine to group training circuits, you’ll have your choice of exercises to lower blood pressure and make gains. 

Join Chuze Fitness and discover a community that brings you back to the gym day after day. 

Reviewed By:

Ani is the Vice President of Fitness at Chuze Fitness and oversees the group fitness and team training departments. She’s had a 25+ year career in club management, personal training, group exercise and instructor training. Ani lives with her husband and son in San Diego, CA and loves hot yoga, snowboarding and all things wellness.

Sources:

1. AHA Journals. Aerobic Exercise Reduces Blood Pressure in Resistant Hypertension. https://www.ahajournals.org/doi/10.1161/hypertensionaha.112.197780
2. Mayo Clinic. Exercise: A drug-free approach to lowering high blood pressure. https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/high-blood-pressure/art-20045206
3. Swimming World. Comparing and Contrasting: The Four Main Swim Strokes. https://www.swimmingworldmagazine.com/news/comparing-and-contrasting-the-four-main-swimming-strokes/
4. CDC. High Blood Pressure Symptoms and Causes. https://www.cdc.gov/bloodpressure/about.htm

The post 6 Exercises To Lower Blood Pressure appeared first on Chuze Fitness.

Just as there are plenty of benefits of warming up before a workout, cooling down has just as many advantages. But you should also be strategic with how to cool down after workout, so make sure to do those cool down stretches.  Whatever your cool down routine may be, you should still unwind.

As you finish your cool down after a strenuous workout (whether you’re doing it by yourself or by joining group exercise classes), you may start to feel your calf muscles tighten, your shoulders stiffen, and your glutes tense. While some may opt for a cold ice bath to relieve aches and discomfort, engulfing your body in heat can also help relax your muscles and promote post-workout recovery.  

If you’re lucky enough to unwind in a sauna, you may be able to prevent elastic tissue damage and soreness. 

But how long should you stay in a sauna?

Generally speaking, you should probably keep your sauna sessions between 10 and 20 minutes.¹ Much longer than that, and you’re risking dehydration. However, sauna use for each individual may vary, so let’s look a little closer at factors that could influence your post-workout heat recovery.

Factors that Influence Your Ideal Sauna Time

After a hard workout, many people relax and aid their recovery with a sauna session. But how long should you be in a sauna? There are a few factors to consider to maximize your recovery:²

• Experience – The first thing you should consider when deciding how long to stay in a sauna is how accustomed you are to levels of heat. Typically, saunas can be anywhere between 150 and 195 degrees Fahrenheit, which can take a toll on your body. As such, five minutes is a good starting point for those new to steam sauna recovery.
  
  On the other hand, if you’re an experienced sauna user, you may find longer stints more beneficial. Some experienced users enjoy sessions of 45 to 50 minutes.
  

• Age – While younger individuals may choose to use a sauna, it’s best to limit their time in the sauna and have them remain on lower benches where it doesn’t get as hot. 10 minutes is probably a good limit for a child, even if they’re experienced sauna users.³
  
• Hydration – By far, the largest risk from saunas is dehydration and dizziness. The heat of a sauna causes you to sweat and lose body moisture. If too much moisture is lost, you risk dehydration. Be sure to hydrate both before and after your sauna sessions and listen to your body. If you start feeling light-headed, it’s best to end your session early.

• Health – Used properly, you can experience the physical and mental health benefits. In fact, in a 2019 survey, sauna usage was associated with better mental health, and 83.5% of respondents saw an improvement in their sleep.⁴ That said, people with certain medical conditions may want to avoid the sauna. Recent cardiac issues such as myocardial infarction or unstable angina pectoris may be reasons to stay out of the sauna altogether. Additionally, if you’re pregnant, it’s best to avoid the sauna. 

Types of Saunas

Beyond the factors mentioned above, you should also consider the type of sauna you’re using. Different saunas produce different levels and types of heat, which can affect how your body may react:²

• Traditional sauna – Most of the recommendations have been geared to a traditional, dry-heat sauna. In these saunas, you reach maximum sweating by 15 minutes, so staying in longer may not be necessary. But if you’re experienced and well hydrated, you may enjoy longer sessions. (Note: A Finnish Sauna is considered a type of traditional sauna.)
  
• Infrared sauna – As the name implies, this type of sauna uses infrared heat. While you can follow the same basic guidelines when using an infrared sauna, these saunas will not get as hot as traditional varieties. That means you’re at a lower dehydration risk, so you may be able to spend longer amounts of time in these types of saunas. However, there is still a recommended duration of infrared sauna usage, which is 45 to 50 minutes.
  
• Steam room – These are sometimes called “wet saunas.” You’ll need to take the same precautions here as you would in traditional saunas. But, keep in mind that steam makes the heat more intense.

Sauna Health Benefits

While it has been found that saunas can benefit your mental well-being, a 2001 meta-analysis also looked into the potential physical benefits of using a sauna. Soaking in a sauna for 10 to 20 minutes post-workout may be advantageous for the following:³

• Cardiovascular and muscular health – When you immerse your body in heat, your blood flow increases, which may help support healthy blood pressure and move blood through your sore muscles to improve oxygen levels. As such, you may find that your muscles feel loose after a time spent in the sauna.
  
• Lung health – Sauna bathing may also enhance lung capacity and function, particularly for those with asthma, bronchitis, or colds. So, if you’re finding that you’re panting excessively after your eight-minute mile, you may want to visit the sauna to bolster your lung power.⁴
  
• Pain and mobility – For people dealing with joint discomfort, 40% to 70% of people who bathe in saunas regularly experienced less pain and better mobility.⁵
• Skin – The steamy environment of a sauna may help to refresh and hydrate your skin. Sweating can also provide detoxifying benefits to keep post-workout breakouts at bay.

Optimize Your Fitness Routine at Chuze

Bathing in a sauna for 10 to 20 minutes after each workout may help maximize your recovery and keep your body feeling its best. Also, it feels just as relaxing as listening to your favorite playlist.

So aside from searching for gyms near me, you should consider searching for nearby saunas. At Chuze Fitness, we maximize your workout from warm-up to cool-down. Our gyms feature a variety of perks, including infrared saunas and steam rooms. And after you shower off, you can refuel at our Chuze blends smoothie bars.

Join the Chuze community today.

Reviewed By:

Ani is the Vice President of Fitness at Chuze Fitness and oversees the group fitness and team training departments. She’s had a 25+ year career in club management, personal training, group exercise and instructor training. Ani lives with her husband and son in San Diego, CA and loves hot yoga, snowboarding and all things wellness.

Sources:

1. Harvard Health Publishing. Sauna Health Benefits: Are saunas healthy or harmful? https://www.health.harvard.edu/staying-healthy/saunas-and-your-health 
2. SaunaVerse. How Long Can You Stay in a Sauna? https://saunaverse.com/how-long-can-you-stay-in-a-sauna/ 
3. The American Journal of Medicine. Benefits and risks of sauna bathing. https://www.sciencedirect.com/science/article/abs/pii/S0002934300006719 
4. Time. The Case For Sauna Bathing Is Stronger Than Ever. https://time.com/5354994/saunas-health-benefits/
5. Middle East Medical. Benefits and Risks of Sauna Bathing. https://www.middleeastmedicalportal.com/benefits-and-risks-of-sauna-bathing/ 
6. Complementary Therapies in Medicine. A hot topic for health: Results of the Global Sauna Survey. https://www.sciencedirect.com/science/article/abs/pii/S0965229919300998 
7. BBC News. Why Finland loves saunas. https://www.bbc.com/news/magazine-24328773 

The post How Long Should You Stay In The Sauna? appeared first on Chuze Fitness.

Whether you’re working out by yourself or joining group exercise classes, most of us know by now that every healthy workout should begin and end with active stretching. But, there are as many different stretches as there are muscles in our bodies—and then some! And figuring out the dynamic warm up and cool down stretches to use and when to do them is crucial to optimizing your warm-ups and cool-downs. 

Maybe you’re wondering how to loosen up your hips before diving into your workout. Or maybe you’re trying to determine how to mitigate post-workout cramps during your cool-down. For that, we’ll need to lean into the differences between static vs dynamic stretching. Let’s dive in.

Defining Dynamic and Static Stretching

Whether you’re beginning your fitness journey or a fitness pro, incorporating stretches into your workout routine can aid your athletic performance, decrease the risks of injury, and improve your flexibility. But what’s the difference between dynamic stretches vs static stretches? Let’s explore:

• Dynamic stretching – Dynamic stretches are movements that mimic the actions you’re going to be doing during your workout. For instance, if you’ve ever done some light jogging in place before starting your daily run, then you were actually doing a dynamic stretch. Utilizing these controlled movements will warm up your muscles and get you ready to perform at your best. 
• Static stretching – Static stretches, on the other hand, are when you move a muscle as far as you can without hurting yourself, then hold that position for a certain length of time (usually 45 seconds to a minute). Bending down to touch your toes is probably the first stretch they teach in elementary school gym class, and it’s a static one. 

Ideally, your workout will look something like this:

• 5-10 minutes of dynamic stretching
• Main exercise/activity
• 5-10 minutes of cool-down that includes static stretching

Now, let’s push further and learn how to best incorporate these movements into your routine. 

Warming Up With Dynamic Stretching

If you want to perform your best during your workout, then it’s better to start with dynamic stretching vs static stretching. Numerous studies have shown that dynamic stretching leads to improved athletic performance.¹ 

You can think of your dynamic stretching as a rehearsal for your actual workout. 

Dynamic stretching gets your body primed for action by:

• Increasing blood flow – Better circulation raises the temperature of your muscles to literally warm you up. That leads to increased flexibility and more oxygen for your muscles. 
• Sharpening nerves – Your nervous system sends signals to your muscles to get them working, so you need to warm that up too. Dynamic stretching helps prepare your brain for the movements you’ll be doing during your workout, thus leading to improved reaction time. 
• Reducing stiffness – Passive resistance from your muscles and joints can lead to injury during workouts. Dynamic stretching reduces that stiffness and leads to a greater range of motion. 

Remember, you don’t want to exhaust yourself during your dynamic stretching routine. For the best results, stick to 10-12 repetitions of each movement and don’t do anything that hurts.

Designing Your Dynamic Stretching Routine

With dynamic stretching, it’s important to focus on the muscles that you’re going to use during your workout. Think about how swimmers swing their arms before diving into the pool for a race—they’re dynamically stretching their arms. 

That being said, each aspect of your dynamic stretching routine should be tailored for the specific exercise you’re about to do. We’ve picked out some of our favorite dynamic stretches to give you some ideas of how to prime your body for your workout:

• Leg swings – Move your leg back and forth like a pendulum, either forward-and-back or side-to-side. This movement engages your hip flexors and legs, preparing you to run.
• Walking lunges – Put your hands on your hips, take a step forward, and lunge. For proper form, keep your forward knee in line with your hip and ankle, and don’t let your back knee touch the ground. Walking lunges are a great all-purpose dynamic stretch for any cardio workout or sport. 
• Walking lunges with torso twists – Turning your body as you lunge engages your core and warms up your spine. Loosening your muscles is especially important if you’re lifting weights or engaging in a sport that requires throwing. 
• Squats – Stand with your feet shoulder-width apart and slowly lower yourself into a squatting position. Squats are great for warming up your entire body and are the perfect warm-up for just about any workout. 
• Cat-Cow – One of our favorite yoga poses is also a dynamic stretch that warms up the shoulders and back. Get down on all fours with a flat back, then arch like a cat with your head down, and then raise your head and lower your core like a cow. The meowing and mooing are totally optional, but they may help you loosen up.  

Should You Warm Up With Static Stretches, Too?

Maybe you’re wondering if you should incorporate static stretching into your warm-up alongside dynamic stretching. The more limbered up you are, the better you’ll perform, right? 

Well, that’s not necessarily true. 

Static stretching actually relaxes your muscles, which can lead to decreased performance during your workouts.² Just like you wouldn’t throw on some smooth jazz to get you pumped up for a competition, you can’t expect muscles that are chilled out from static stretching to perform at their peak level. 

However, some experts do recommend incorporating some short static stretches into a dynamic stretching warm-up.³ When held for only 15 seconds or so (as opposed to the 60-90 seconds we’ll recommend below), a static stretch in a warm-up can help increase your range of motion and flexibility, thus reducing your risk of injury. 

Cooling Down With Static Stretching

Unlike dynamic stretching, which prepares your muscles for action, static stretching should be incorporated as part of a restorative cool-down. As mentioned above, static stretching involves extending a joint as far as you can without pain, then maintaining that position for 45 to 90 seconds. These movements help “reset” your muscles to their pre-workout shape. 

The benefits of static stretching include:

• Decreased soreness – Nobody wants to feel worse after their workout than they did before. Static stretching sends blood and oxygen to your muscles, improving recovery time and reducing painful muscle fatigue. 
• Reduced tension – Sometimes, an intense workout can leave your body feeling tense. Taking some time for static stretching gives you a chance to unclench and let your body relax. 
• Better balance – Because a lot of static stretches involve holding a certain position, you’re also working on your balance and equilibrium. This can have the further knock-on effect of improving your posture. 
• Improved performance next time – In the long term, static stretching can help build flexibility and range of motion, which in turn will leave you feeling healthier and more well-equipped to tackle your next workout. 

Calibrating Your Cool-down

Just like your static stretching warm-up focused on waking up the muscles you used in your workout, your cool-down should be designed to relax those same muscles. A period of static stretching is also a great time to focus on your breathing, bring down your heart rate, and center yourself mentally. 

Some of our favorite static stretches include:

• Sleeper stretch – This is also known as a shoulder stretch or a posterior capsule stretch. Bring one arm across your chest and use your other arm to pull it gently toward your body. This is a great stretch after lifting weights or after a sport like basketball. 
• Hamstring stretch – Put one leg forward with the foot on its heel (you can use a low stool or step to help). Then, bend forward from your hips until you feel the stretch in your thigh. Your legs will thank you if you do this stretch after a run. 
• Quadriceps stretch – While standing, hold your ankle in one hand and pull your heel back toward your butt. Remember to keep your back straight and your core tight. This is another good stretch for after any lower body workout. 
• Core stretch – Lay face down, then push your shoulders and chest away from the floor. This stretch is commonly known as the cobra pose in yoga, and it’s a great way to stretch your abdomen. 

Static Stretching: Not Just For After Workouts

Sometimes, your body just calls out for a good stretch. Even if you haven’t just finished a workout, there are certain times during a day when a sequence of static stretching can improve your overall health and well-being, such as:

• After meetings, if you’re stuck behind a desk all-day
• Following a long car ride
• Before you go to bed

Stretching your muscles during the day, especially if you’re too busy to squeeze in a full workout, can be critical to a person’s long-term health and mobility. 

Final thoughts on stretching

There’s a reason why most athletic training sessions include stretching. Some of the benefits of stretching include injury prevention, boosting muscle performance, improving the ability to perform any physical activity, and reducing muscle tension. So do not underestimate the power of stretching.

Warm-Up and Cool-Down at Chuze Fitness

We hope this article has answered your big questions about dynamic stretching vs static stretching. But if you’re still wondering how to work these stretches into your specific workout plan, the friendly team at your local Chuze Fitness is here to help. 

At Chuze Fitness, we love to support the folks in our fitness community—both on and off the floor. Our team is en-chuze-iastic about sharing knowledge to help everyone perform at their best. We have several facilities in different states, so you can find a “Chuze gym near me.” We even have a playlist you can listen to motivate you.

That’s not a stretch for us—at Chuze Fitness, it’s just what we do. 

Reviewed By:

Ani is the Vice President of Fitness at Chuze Fitness and oversees the group fitness and team training departments. She’s had a 25+ year career in club management, personal training, group exercise and instructor training. Ani lives with her husband and son in San Diego, CA and loves hot yoga, snowboarding and all things wellness.

Sources:

1. Journal of Strength and Conditioning Research. Four-Week Dynamic Stretching Warm-up Intervention Elicits Longer-Term Performance Benefits. https://journals.lww.com/nsca-jscr/fulltext/2008/07000/four_week_dynamic_stretching_warm_up_intervention.36.aspx
2. European Journal of Applied Physiology. The effects of different durations of static stretching within a comprehensive warm-up on voluntary and evoked contractile properties. https://pubmed.ncbi.nlm.nih.gov/29721606/
3. Frontiers in Physiology. Acute Effects of Static Stretching on Muscle Strength and Power: An Attempt to Clarify Previous Caveats. https://www.frontiersin.org/articles/10.3389/fphys.2019.01468/full

The post Static vs Dynamic Stretching: What’s The Difference? appeared first on Chuze Fitness.

When it comes to fitness goals and exercise, there are many questions that we can ponder. Like should you have protein before or after workout? or should you be lifting heavy or using body weight? In this case, the question is about workout timing. To squeeze in a sweat session before coffee or to work out as the day winds down? That is the question. The good news for both early risers and night owls is that there isn’t a significant health difference between exercising in the morning and evening.

That’s right—any time of day you can squeeze in a workout is time well spent whether it’s a morning workout or evening session. That being said, there are some pros and cons to scheduling your exercise session at different hours of the day or night. In this head-to-head match, you’ll learn more about the advantages and disadvantages of each. The ultimate winner? You, your go-getter attitude, and your steadfast commitment to physical wellness. 

Good News for Sunrise Exercise Enthusiasts 

While there isn’t necessarily the best time to exercise, there are still benefits of morning training vs evening exercise. If you love getting out of bed, stretching your sleepy muscles, and leaping right into your workout, you’re in luck. There are many benefits to getting your exercise done first thing in the morning, including:

Benefit #1: Other Responsibilities Don’t Get In the Way

We’re all busy—work, school, family, and personal obligations can all interfere with our best workout intentions. However, when you exercise first thing in the morning, it won’t fall to the wayside as your other duties pile up. To set yourself up for early exercise success try the following: 

• Lay out the clothing you plan to wear the night before
• Prepare a pre-workout snack and have it ready for when you get up
• Preprogram your coffee maker to brew at your wake-up time
• Stay off of your phone in the hours before bed for better sleep
• Arrange to meet a friend for your workout so you’re not tempted to hit snooze

Simply taking a few minutes to prepare the night before will help ensure you don’t run into any roadblocks for your morning workout.

Benefit #2: Might Help You Get Better Sleep 

Exercising in the afternoon or evening won’t necessarily inhibit your ability to sleep. However, morning exercise may actually enhance the quality of sleep you get the night before. A study in the Journal of Vascular Health and Risk Management analyzed the blood pressure levels of subjects who performed a moderate-intensity treadmill workout at three different times:

• 7:00 AM
• 1:00 PM
• 7:00 PM

The study demonstrated that those who exercised in the morning had a lower nocturnal systolic blood pressure. Lower blood pressure at night allowed these subjects to spend more time in deep sleep compared to those who exercised in the afternoon or evening. 

Benefit #3: May Rev Up Your Metabolism and Give You an Energy Boost

If you’re looking to get a little metabolic boost first thing in the morning, exercising at daybreak might help you. To understand why, let’s break down the science:

• Studies have demonstrated that your metabolic rate stays higher for up to an hour after exercise.² 
• A sustained exercise habit may take that metabolism boost even further. When you work out, you build lean muscle. Muscle requires more energy, even at rest. 
• Therefore, the more lean muscle you have, the more energy your body uses each day.

Along with increasing the amount of energy your body uses, exercising in the morning can also help rev you up for the day. That post-workout endorphin rush could make you feel more energized and ready to tackle your daily tasks.

The Case for Sundown Workouts

Is a sunset HIIT session more your style? There are several benefits to saving your workout for after work or if you’re not a morning person. Some of the pros of working out at night include:

Benefit #1: Performance May Peak In the Evening

Believe it or not, your body temperature actually plays a role in your athletic performance. A slightly higher body temperature improves some key components of exercise abilities, including:³

• Muscle contraction
• Force
• Power 
• Muscular performance

Your body temperature is typically at its highest between the hours of 2:00 and 6:00 PM. This means you may be more likely to see the gains in performance during this period. 

It’s important to note that a natural increase in your internal body temperature can improve performance—but an increase in the ambient temperature around you can have the opposite effect. Hot weather can wreak havoc on your workout and athletic performance, if you’re not used to it. 

Benefit #2: Reaction Time May Also Be Better at Night

Studies have shown that reaction time improves as the day progresses.⁴ Think about how uncoordinated you sometimes feel when you first roll out of bed. You’re groggy and a little slow to pick up on things. Once you’ve been awake for a little while, had some coffee, and eaten breakfast, you feel more alert and able to respond to your environment. 

You might also find that your reaction time is a bit more on point at night. This can help your athletic performance, especially if you’re doing exercises that require a quick response, such as:

• Playing a sport such as racquetball or tennis
• Interval training
• Cycling
• Circuit workouts

If you do tend to feel sluggish in the morning, an evening workout might be more suited to your lifestyle. 

Benefit #3: Can Help Relieve Stress at the End of the Day

You hit snooze too many times, your kid forgot their homework, the bus was late, an important meeting didn’t go as planned—a normal day can be filled with small events that leave you feeling stressed and frustrated. An evening workout might help you leave some of that stress behind. 

According to the American Psychological Association, 62% of adults who exercise say it’s a highly effective stress management technique.⁵ Squeezing in workout time every evening is one way to ensure that you’re getting your recommended amount of movement and managing your daily stress. 

Once you’ve had the opportunity to clear your head after a long day, you may find that the rest of your evening is more relaxing and enjoyable. 

Potential Downsides to Morning or Evening Workouts

Since exercise is a must for a healthy body and mind, sometimes you simply have to fit in a workout whenever there is a free hour in the day. But if you’re struggling to decide which is best for you, there are some downsides to morning and evening workouts that may help swing the pendulum towards one or the other.

Morning Exercise Cons

Morning exercise can help jumpstart your day and boost your energy. However, it does come with some cons, including:

• You sacrifice sleep – Some nights you may struggle to fall asleep. When your alarm goes off bright and early for a workout, getting up and moving could leave you short on sleep. While the occasional sleep loss may not hurt you, extended periods of poor sleep could.
• Safety – Depending on where you live, it may still be dark outside when you exercise. If you walk, run, or bike outdoors, make sure that you wear bright, reflective clothing and take extra caution—especially if you start your workout before sunrise. A gym might be a better option for those wishing to avoid the dark.

Nighttime Exercise Cons

Evening workout sessions can give you something to look forward to all day. That post-work sweat session is an excellent way to replace some of your daily worries with endorphins. However, some people find evening exercise difficult because of:

• Lack of time – Have you ever had a day that just gets away from you? You’re rushing around to complete all of your necessary tasks and, before you know it, the clock strikes 9:00 PM. Saving your workout for the evening puts it at risk of getting shoved aside when you have other responsibilities.
• A need to relax – Some people enjoy evening workouts because it allows them to burn off some steam after a tough day. Others prefer to relax and recharge for the next day. If you fall into the latter group, you may find it more difficult to relax in the evening after a workout. This can also be true if you typically have many tasks to finish after work and exercise won’t fit into your nightly schedule.

The Final Verdict

There aren’t any significant differences in the benefits between working out early or late. As such, the best time to exercise is when you have the time and energy to do so. Some people may even choose to mix it up, working out in the morning on some days and in the evening on others. You can also split your workouts into two shorter sessions, morning and night. What matters the most is getting in enough physical activity and exercise no matter the workout timing.

So, get out those calendars and pencil in those workouts in whatever works best for you. 

Fit In Your Workout Early or Late with Chuze Fitness

The best time for you to squeeze in an exercise session is whenever you can fit it into your schedule. Both morning and evening workouts have their advantages and disadvantages. You simply need to weigh the pros and cons to determine which is the best option for your needs. Whether you’re trying to squeeze in TRX workouts or weighted ab workouts, the timing is up to you.

At any Chuze Fitness location, you can work out at your preferred times. Our gyms are open early and stay open late so you don’t have to question squeezing in a morning or evening workout. With plenty of equipment, classes, online workouts via the iChuze app, and team training options, you’ll never stop finding new ways to challenge your body. Check out one of our locations today and find a new way to fall in love with fitness. 

Sources: 

1. Vascular Health and Risk Management. Effects of Exercise Timing on Sleep Architecture and Nocturnal Blood Pressure. https://www.dovepress.com/effects-of-exercise-timing-on-sleep-architecture-and-nocturnal-blood-p-peer-reviewed-fulltext-article-VHRM
2. PubMed. Physical Activity and Resting Metabolic Rate. https://pubmed.ncbi.nlm.nih.gov/14692598/
3. PubMed. Different Effects of Heat Exposure Upon Exercise Performance in the Morning and Afternoon. https://pubmed.ncbi.nlm.nih.gov/21029194/
4. Loyola Marymount University. Time-of-Day Effects on Human Performance. https://digitalcommons.lmu.edu/cgi/viewcontent.cgi?article=1262&context=ce
5. American Psychological Association. Exercise: A Healthy Stress Reliever. https://www.apa.org/news/press/releases/stress/2013/exercise
6. CDC. How Much Physical Activity Do Adults Need? https://www.cdc.gov/physicalactivity/basics/adults/index.htm

The post Morning Or Evening Workout: Pros and Cons appeared first on Chuze Fitness.

Whether you’re brand new to working out or you have a long-time love for the gym, there’s one muscle group of your body that can make or break your fitness abilities—your core. A strong core is the foundation of balance and stability, and it can help you build muscle mass more efficiently and mitigate possible injuries. 

Whether you like morning or evening workout, heavy strength training or light weights, working on your core is important. And one of the best ways to strengthen your core muscles is through weighted abs exercises. In this guide, we’ll walk you through the benefits of weighted ab workouts and share some of our favorite exercises for you to try.

#1 Improved Muscle Mass

One benefit of ab workout is improved muscle mass. If you want to see those defined abs, weighted moves are the way to go—adding weight to your core workouts can help you build muscle mass. A study in the Journal of Strength and Conditioning Research compared the effects of high and low resistance strength training and discovered the following:¹ 

• Lower loads with higher repetitions produced greater muscle mass
• Fewer repetitions at higher weight also increased muscle mass
• Higher weights also increased strength

Essentially, adding weight to your ab exercises can help to build muscle mass and tone your abs. Heavier weights are more effective at increasing strength. However, lighter weight and high reps are an excellent way to get started if you’re a beginner to ab workouts, and you can add more resistance as you grow stronger.

#2 Increased Core Strength

It comes as no surprise that a weighted ab exercise helps increase the strength of your core, which can benefit your overall fitness. A strong core is also advantageous beyond the gym: Research shows that core strength is an important factor in reducing the risk of lower back pain.² A stronger core and pain-free back mean you’ll likely have:

• Better posture
• An easier time performing daily activities
• Improvement in athletic endeavors

So, don’t skip those weighted core exercises—they’ll pay off in many ways both in and out of the gym.

#3 Better Stability and Balance

Picture a spinning top—you give it a whirl and it wobbles from side to side. If your core muscle is weak, you may find yourself doing the same. That’s because your core doesn’t perform solo—it works in conjunction with your hips, pelvis, and lower back to keep you upright and stable. 

A strong core can help prevent wobbles by improving your stability and balance. This is especially beneficial when at the gym. When you’re performing exercises, it’s critical to maintain proper form and balance to target the proper muscle groups and avoid injury. 

#4 Enhanced Flexibility

If you’ve ever performed a yoga routine, you know how critical it is to engage and control your core muscle to maintain each posture. To that end, weighted ab workouts can help to strengthen your core and improve the flexibility of your hips and pelvis for full-body strength. 

Better flexibility is linked to:³

• Improved posture
• Enhanced balance
• Fewer injuries
• Better athletic performance

If you see a trend here, you’re correct. All of these aspects of fitness are connected. Adding weights to your core routine improves strength, which in turn improves flexibility, leading to better overall health and performance.

#5  Reduced Injury Risk

When your core is made stronger with weighted ab workouts, you have better balance, flexibility, and muscle stability. To better understand why this is important, think about your car’s tires. When your car is properly balanced, the tires wear evenly. When something is off, one tire may wear more rapidly than the others, causing problems for your vehicle.

Your body is similar—your core doesn’t work alone, and when it’s strong, the rest of your body can rely on it to provide balance and stability and reduce one-sided wear and tear. This lessens the likelihood that you’ll suffer from unwanted injuries from the unbalanced use of one part or one side of your body.

#6 Improved Athletic Performance

Lastly, a stronger, more flexible, and better-balanced body will perform better athletically. A strong core is critical for athletes of all types, including:

• Runners
• Cyclists
• Swimmers
• Yogis
• Weight lifters
• Team sport performers

Whether you’re new to working out or you’re a competitive marathoner, adding weighted exercises to your core exercise routine can help you reach your fitness goals across the board.

What Are the Best Weighted Ab Exercises?

Weighted ab workouts can be quite challenging, but the benefits make them well worth it. While there are countless exercises you can perform, we’ve narrowed it down to our 5 favorites which can also be found on our iChuze app for better visualization. These moves will help to target your entire core, including:

• Upper abdominals
• Lower abdominals
• Obliques

#1 Weighted Plate Crunches

Crunches are the bread and butter of core work. They are excellent for targeting your upper abs and, when you add a little weight, they can help to define that six-pack you’ve been working toward. To perform weighted plate crunches, you should:

1. Select a weight plate that is challenging but not too heavy to lift
2. Lie on your back with the weight plate in your hands
3. Bend your knees at a 90-degree angle, lifting your feet off of the floor
4. Extend your arms straight above your chest
5. Engage your core and lift your entire torso off of the floor
6. Hold for several seconds and then release
7. Repeat for up to 20 reps, keeping your arms straight and knees bent

As you increase your strength, you’ll be able to complete more reps or use a heavier weight plate.

#2 Weighted Leg Raise Crunches

Next, you should work on your lower abdominal muscles. We love laying dumbbell leg raises to strengthen those hard-to-reach muscles. To perform this core exercise, you will:

1. Select a dumbbell that isn’t too heavy
2. Lie on your back on an exercise mat with the dumbbell between your ankles
3. Engage your core 
4. Keep your legs straight and lift them as high as you can
5. Slowly lower your legs back to the mat and repeat
6. Make sure you keep your back, shoulders, and hips in contact with the floor throughout

You should feel your core working as you lift and lower your legs.

#3 Weighted Russian Twist

You should also work on strengthening the oblique muscles. These are the muscles running along the side of your abs. To strengthen the obliques, we love the weighted Russian twist abs workout. This is an easy to perform move in which you:

1. Use a weight plate, dumbbell, or kettlebell
2. Sit on your mat holding the weight in front of you
3. Bend your elbows and pull the weight in toward your stomach
4. Lift your feet slightly off the ground
5. Engage your core and twist your entire torso to the left, then the right

You’ll need to fully engage your core to remain upright and keep your feet from touching the floor throughout the exercise.

#4 Weighted Plank

Want to work your entire core with one move? Try a weighted plank. You’ll need a weight plate and a friend to help you get into position:

1. Get into a plank  position—either forearm or fully upright
2. Engage your core to balance your body
3. Have your friend or trainer gently place the weight plate on your lower back
4. Hold the plank as long as you can
5. Have your partner remove the plate before lowering your body to the floor

This ab exercise adds a little more difficulty to a standard plank.

#5 Dumbbell Plank Row

Another weighted ab workout that helps strengthen your entire core (with a bonus arm and shoulder boost) is a dumbbell plank row. To perform this move:

1. Gather a pair of dumbbells at a challenging (but not maximum) weight
2. Place the dumbbells under your shoulders and get into a plank position
3. Fully engage your core
4. Alternate lifting each dumbbell, bringing your elbow to your ribcage

The key to performing a plank row is to keep that core working the whole time. This will keep you balanced and stable as you lift the dumbbells.

How Often Should You Perform Weighted Ab Exercises?

The CDC recommends that adults work on strengthening the major muscle groups, abs included, at least twice per week.⁴ The amount of core work you’ll be able to do during each of those sessions depends on two key factors:

• Your overall fitness level
• Your fitness goals

If you’re just starting your fitness journey, you might need to begin with lighter weights or fewer repetitions. Over time, you’ll get stronger and be able to do more. Finding the right core workout for your body is important to building a stronger core. 

Build a Strong Core at Chuze Fitness

Adding weights to your ab workout routine can help to strengthen and tone your core muscles. And your future workouts will benefit from the added muscle mass, strength, stability, and flexibility, whether you’re going for 6-pack abs or building a stronger core. 

If you’re unsure where to begin strengthening your core, Chuze Fitness is here to help. We offer a wide range of group exercise classes, team training, free weights, and more to help you achieve your fitness goals. Discover more exercises from TRX workouts to HIIT and more. Check out one of our locations today to see how we can help you build a stronger foundation in all things fitness. 

Sources: 

1. PubMed. Effects of Low vs High Load Resistance Training on Muscle Strength and Hypertrophy. https://pubmed.ncbi.nlm.nih.gov/25853914/
2. PubMed. Optimizing Performance by Improving Core Stability and Strength. https://pubmed.ncbi.nlm.nih.gov/19026017/
3. Medicine and Science in Sports and Exercise. The Recommended Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory and Muscular Fitness and Flexibility. https://journals.lww.com/acsm-msse/Fulltext/1998/06000/ACSM_Position_Stand__The_Recommended_Quantity_and.32.aspx
4. CDC. How Much Physical Activity Do Adults Need? https://www.cdc.gov/physicalactivity/basics/adults/index.htm

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You roll into the gym, water bottle and quick dry towel in hand. As you head to the weight room, clinging weights and music echo through the room. To the left of you, there’s a man beginning his dumbbell shoulder press set; to your right, a woman seated comfortably on a weight bench completing her final dumbbell curl. 

As you make your way to your weights of choice, you ask yourself how many reps should I do to build muscle like the pros? 

Generally, whether you’re strength training or toning with lighter weight, you should aim for somewhere between 3 and 20 reps per set. But, the number of reps you perform will greatly depend on your experience level and fitness goals. As such, we’ve put together this guide to help you make the most of your next weight training workout. After you read this guide, we guarantee you’ll be throwing your favorite playlist on and conquering the gym like a pro. 

What Are Reps?

Whether you’re squeezing in a morning or evening workout or chugging a protein shake before your workout, it doesn’t make a difference unless your fitness goals are aligned with your exercises and reps. Before we explore how many reps to build muscle and strength, let’s first dive into what exactly a rep is. “Rep” is short for “repetition” and it refers to how many times you repeat an exercise.

For example, if you’re performing a seated shoulder press with free weights, raising both hands over your head and back again equals one rep. Reps then make up sets. You’ll perform a number of sets before taking a break to rest your muscles and take a gulp from your ice-cold water bottle. 

So, if you perform 10 seated shoulder press reps, then take a break, then do 10 more, you’ve completed two sets of 10 reps.

Rep Ranges

Understanding a rep is pretty straightforward. However, understanding rep ranges is a bit more complex. For those new to weight lifting, it’s generally recommended that they follow the 3×10 rule—3 sets of 10 reps per exercise. However, as you advance and your muscles become stronger, you’ll want to expand or alter your rep ranges. 

For example, if you’re looking to build strength with heavy-lifting exercises like deadlifts, back squats, or bench presses, reduce your output to 3 to 5 sets of 2 to 6 reps.¹ But, if you’re looking to improve your endurance, you may want to repeat 12 to 20 reps for only 2 or 3 sets. 

To that end, when planning your weight lifting routine, it’s important to take into account two factors:

• Load – This refers to the amount of weight you are moving. If one week you bench press 125 pounds and the next week you press 130 pounds, you have increased your load. As stated above, a lower rep output may suit a heavier load.
• Failure – Failure refers to when you can no longer do the exercise and maintain good form. You may still be able to move the weight by recruiting other muscles using bad form, but this raises your chance of injury and may make the exercise less effective. If you’re targeting specific muscle groups but don’t yet have a high level of muscular strength or endurance, you’ll want to reduce the number of reps you perform. 

When you perform your rep ranges, you should be aiming to near failure in order to build muscular strength. For example, when someone talks about doing three reps, the implication is that they are lifting a heavy enough load in which three reps get them close to failure. For ten reps, the load would be lighter to accommodate the higher volume.

What Are the Best Rep Ranges?

So what’s the best rep range to build muscle? According to a scientific article in 2010 by Brad Schoenfeld, somewhere in the 6 to 12 rep range is probably best for muscle growth.² Although it is worth noting that exercise selection, number of sets, and rest (at least a minute between sets) are also important factors to consider. 

Dr. Mike Israetel of Renaissance Periodization mostly agrees with this assessment, although he breaks it down even further:³

Goals

Not everyone is simply looking for hypertrophy. If your goal is strength over hypertrophy, the recommendation changes accordingly:

• Strength – Increasing the amount of weight you lift will help to build your strength. That being said, since heavier weights can quickly lead to muscle fatigue, it’s recommended that you stick with 3 to 6 reps per set.
• Size – If you’re aiming for strength and endurance for shirt-tearing muscles, volume is key—aim for 6 to 20 reps.

But do you have to choose between size and strength? In part, the answer to this depends on how long you’ve been lifting, as it can be more difficult to gain muscle if you have more experience in the weight room. Most lifters fall into one of three categories:

• Beginners – If you’re just starting or have only been weight training for a year or two, there’s good news: By staying in a 5 to 12 rep range, you’re likely to advance in both strength and size.
  
• Intermediate – Once you’ve been lifting weights for a few years, your body won’t adapt as quickly as it did originally. However, by this time, you probably know what muscle strength and growth exercises work best for you and you can start adjusting your routine. For large, compound lifts (like bench press or squat) you may want to go in a lower rep range, whereas isolation exercises (like a biceps curl) may benefit from higher reps.
  
• Advanced – After many years of training, you’re probably approaching your genetic potential and any additional muscle gain  will be hard-fought. To battle muscle monotony, incorporate variety. For one month, focus on strengthening exercises. Then switch to endurance training the next month to provide your muscles with a challenge. 

Don’t forget that every fitness level and goal requires a different amount of reps. For example, if someone’s fitness goal is muscle growth or building muscle, they might use heavier weight and low reps. On the other hand, if a person’s fitness goal is fat loss, weight loss, or light toning, they might use lighter weight and higher reps. This is not always the case but just an example of how exercise repetition can vary. Generally, when it comes to fitness questions from how many reps to do to should you have protein before or after workout, it depends. 

Hone Your Reps Routine at Chuze Fitness

When it comes to making gains at the gym, there are a few rules of the weight room that you must abide by: always wipe down the equipment, use a spotter, and know exactly how many reps you need to perform your best and walk out of the gym feeling like a champion.

Okay, the last one isn’t exactly set in stone. But it most certainly will help you monitor and meet your fitness goals. But there’s no shame in high or low rep training since everybody is different.  If you’re looking to start your strength or endurance program, there’s no better place than Chuze Fitness. Whether you’re lifting our free weights or joining a team training session, you’ll find guidance and support every step of the way at any of our locations.  

Sources: 

1. Men’s Health. Which Rep Range You Should Choose for Your Fitness Goals. https://www.menshealth.com/fitness/a38866422/best-rep-ranges-workouts/ 
2. The Journal of Strength and Conditioning Research. The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training. https://journals.lww.com/nsca-jscr/fulltext/2010/10000/The_Mechanisms_of_Muscle_Hypertrophy_and_Their.40.aspx?__cf_chl_jschl_tk__=099d7084ff33a3d4999555a69c173fa9fc35818f-1610020100-0-AYQLlf1UtwiZ2J6xql2n2jZSicx8IoF9bD95D3OImdLzcy55vz9YvMxxVYgCGGvYSDtE9Vbea7GBex9hGnxmYim4klwNAzaVcY6jlMTtK_Lc9WM8zinATGY8VIkN6JudsFhISESYoYXQNmIlcsVV0LAmgUigjqHP1RLie3dFUuaBTBNfUcIRBn1SZ3yJsj0X2zaPAeyLvZiTnV5frdav6Fh5v3_8y2riBJntUYlfvWwR_cH0rbZbTxaMSl1SnnE7UPnnnVlJbM00c0j76MSFsmHmGNaoWqmM2ilPqvI80mM1EbBKCaiaYwJoqd5EOF2xVnfuls0NmJHgb1sZCnOdnf-IaBka0S5rjFIvpO1-HUTEPl5zM7G0zQGRNGSnrxE6vC9PAPGn8fR7QtedDhHA1NSfr2APa5Y8d0jBwGVs0WqQox9dcVBGpee9V6bmBesR-gQCL_G_GyJV1gYDIWnHYSXqdKMUs8HiyNdvSVY6dqhD 
3. Renaissance Periodization. The Differences Between Training for Size Vs Strength. https://www.youtube.com/watch?v=3abdfR8M5XY
4. National Library of Medicine. Resistance training is medicine: effects of strength training on health. https://pubmed.ncbi.nlm.nih.gov/22777332/

The post How Many Reps Should I Do? appeared first on Chuze Fitness.

You’ve probably heard of pre workout protein and post workout protein consumption, but when should you actually have protein? Think of protein as the building blocks of muscle growth—it’s the foundation of lean muscle and essential when embarking on your strength training journey. But, rather than sandwiching your cardio or weighted ab workouts with a morning protein shake and an afternoon protein bar, it’s best to limit your intake as too much protein may interfere with other important body functions.¹ 

Whether you consume protein before or after working out generally doesn’t matter.² However, the amount and timing of your protein-packed snack in relation to your workout do make a difference if you’re looking to put on muscle. 

That being said, we’ll deep dive into everything you need to know about incorporating protein into your workout routine in this guide.

How Much Protein Do You Need?

You may be looking at your protein powder right now and asking yourself, Should I drink protein shake before or after workout? It’s a fair question but the first question you need to answer is, Do I need to drink a protein shake at all?

While we need protein, just how much is optimal is up for debate. But there are a few numbers worth keeping in mind:³

• 1.2 – 1.7 grams – This amount of protein per kilogram of body weight is an acceptable range for people who lift weights regularly. However, this number may waver. For example, fitness expert Jeff Nippard recommends 1.6 to 2.7 grams of protein per kilogram of weight, depending on your goals. This equates to around 1 gram per pound of body weight.⁴
• 0.8 grams – This is the daily amount of recommended protein per kilogram of bodyweight as suggested by the World Health Organization. That converts to 0.36 grams per pound. If you weigh 180 lbs that means you would only need about 65 grams of protein. Keep in mind that this is recommended for sedentary adults looking to maintain their health.
  
• 1 gram – As you get older, you start to lose muscle mass. Once you get between 40 and 50 years old, you should up your protein intake to 1 gram per kilogram of body weight to prevent muscle loss. 

Note: Your body can only use so much protein to build muscle. Consuming an extra protein shake after your workout when you’ve already gulped down your pre-workout smoothie won’t help you build double the muscle—and it may even cause your kidneys to kick into overdrive. Additionally, you should avoid replacing your everyday carbs with an extra helping of protein powder to ensure your body has everything it needs to perform its best. 

When Should I Eat Protein?

When planning your protein intake, you’ll want to consider the type and timing of your workout like “do you generally have a morning or evening workout?” While it doesn’t matter whether you sip on your shake before or after your trip to the gym, studies have shown that several other factors must be considered when consuming protein.⁵ These include:

• Timing of your workouts – A pre-workout protein shake may be just what your body needs to perform a grueling lineup of deadlifts, squats, and bench presses. But, if you just ate a well-balanced meal, you won’t need to add a protein shake to the menu. As such, post-breakfast or post-lunch workouts typically lend themselves to post-workout protein shakes. That said, if you work out late at night, a protein shake may be too heavy post-workout. Instead, opt for a lighter option like a bar or bowl of nuts.
• Workout performance – When gauging when to eat your protein shake or bar, consider how your body responds. For example, you’ll want to avoid a pre-workout snack if it makes you feel bloated and decreases your performance in the gym.
• Carryover effect – One argument in favor of the pre-workout shake is that protein ingested before a workout has a carryover effect that can last multiple hours after your workout.⁶ Before using this as a definite reason to go pre-workout, remember your body doesn’t know the difference between protein from a shake or protein from food, so if you eat before your workout, you may still experience this effect.
• Anabolic response – Those in favor of post-workout protein typically refer to the anabolic response and the anabolic window, a term used by strength trainers that refers to the 15-minute period after a workout when it’s believed that protein intake can help to increase muscle mass. While there’s some truth to this idea, it’s likely overstated. Unless you’re fasting before your workout, you’ll likely have enough nutrients and protein in your system to assist muscle gain.⁴

Whether you’re consuming protein for muscle repair or recovery, muscle growth, etc., when you take your protein supplements depends on your body, exercise, and fitness goals. 

Build Muscle at Chuze Fitness

So, should you have protein before or after workout? Generally, it doesn’t matter and should be personalized to your body and workout so that you can continue to perform your best and meet your fitness goals. 

For a gym experience that makes a difference, look to any of the Chuze Fitness locations. 

Our gyms are stocked with everything you need to build muscle, including free weights and team training sessions to strengthen your fitness routine. Plus, you can fuel your performance and maximize your gains with our Chuze Blends.

Sources: 

1. WebMD. Will Eating More Protein Help Your Body Gain Muscle Faster? https://www.webmd.com/fitness-exercise/features/will-eating-more-protein-help-your-body-gain-muscle-faster 
2. American Physiological Society. Stimulation of net muscle protein synthesis by whey protein ingestion before and after exercise. https://journals.physiology.org/doi/full/10.1152/ajpendo.00166.2006?url_ver=Z39.88-2003 
3. Mayo Clinic. Are you getting too much protein? https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/are-you-getting-too-much-protein 
4. Jeff Nippard. The Smartest Way To Use Protein To Build Muscle (Science Explained). https://www.youtube.com/watch?v=Pok0Jg2JAkE 
5. Newsweek. Should You Drink a Protein Shake Before or After Workout? https://www.newsweek.com/protein-shakes-before-after-workout-1674450 
6. Bobdybuilding.com. Should I Drink A Protein Shake Before Or After My Workout? https://www.bodybuilding.com/content/ask-the-macro-manager-pre-post-workout-shakes.html 

The post Should You Have Protein Before Or After A Workout appeared first on Chuze Fitness.

For a full-body workout that improves your strength and endurance, look to resistance training. 

Exercises like squat thrusts, pull ups, and the bench press help to enhance everyday performance and develop your mobility, flexibility, and balance. 

But what’s the deal with a resistance TRX workout?

TRX workouts use your body weight as resistance and offer plenty of variety within your routine  for both upper body and lower body strength. Plus, in scientific studies, they have been shown to increase arm strength,¹ improve the performance of handball players,² and offer myriad benefits for older (60+) participants.³ 

In this guide, we’ll take a closer look at TRX and how you can incorporate it into your workout routine as a beginner.

What is TRX?

TRX training—which stands for Total Body Resistance Exercise—originated as a bodyweight workout for the Navy SEALS. Rather than using traditional resistance training tools like weights, cables, resistance bands, or machines, a TRX exercise only requires one prop—a suspension trainer.

When attached to the ceiling, this portable rope leverages gravity and your body weight to help you build strength. Simply hold on to the handlebars on each side and begin your workout. Whether you are someone who prefers a morning or evening workout, TRX training can be incorporated anytime and offers a new and unique way to get a rock-solid workout that targets the whole body. 

For those new to TRX training, let’s look at four exercises to get you started.^4,5

#1 Low Rows

This TRX exercise targets your back muscles. It’s also an effective workout for beginners because the movement feels intuitive, almost like a reverse push-up. To perform a TRX low row, follow these steps:

• Step 1 – Anchor your TRX ropes to a point above your head. Facing the anchor point, grab the handles.
  
• Step 2 – Engage your core and glutes to make your body rigid like a plank.
  
• Step 3 – Pull yourself toward the anchor point by using the muscles in your back and contracting your arms. 
• Step 4 – Slowly lower yourself back down, resisting the urge to fall under gravity to perform slow and controlled movements.
  
• Step 4 – Repeat the reps as you feel comfortable. 

To increase the difficulty of the low row, simply walk forward to place more of your body weight under the force of gravity. To decrease the difficulty, walk back to move diagonally. 

#2 Chest Press

Once you’ve mastered the low row, you should have no problem figuring out the chest press and adding it to your TRX workout as it’s a very similar movement. This will work the same way as a pushup, but you can adjust the level of difficulty by walking forward (less difficult) or backward (more difficult).

Here’s how to perform one rep of a TRX chest press:

• Step 1 – Use the same setup as the low row, but this time face away from the anchor when you grip the handles. The ends of the suspension ropes should now be at your sides.
• Step 2 – Slowly lower yourself by bending at the elbows, resisting the urge to fall under the force of gravity. Keep your shoulders retracted (pulled back) to make sure that your chest is the main muscle working.
• Step 3 – Push from your chest, extending your arms to press your bodyweight back up. Be sure to engage your core and glutes for the best results.

#3 Plank

A plank is an effective way to strengthen your core and stabilize your everyday movements. And incorporating suspension ropes into your plank workout can make it all the more challenging and prepare you for more advanced TRX workouts since your legs will be suspended in the air. 

Here’s how to plank with suspension ropes:

• Step 1 – With a high anchor point, place your feet in the handles. Be sure the ropes are still forward of the anchor or it can start to feel like they are pulling you backward during the exercise.
• Step 2 – Get into a push-up position with your hands on the floor and your arms extended. Your suspended feet will be behind you, positioning your body into a straight line. To reduce the difficulty level, you can place your elbows on the floor rather than your hands.
• Step 3 – Hold this plank position while engaging your core and squeezing your glutes. Hold as long as one minute, then relax. Repeat as desired. 

#4 Squat

A TRX squat can improve strength in your glutes, calves, quadriceps, and hamstrings as well as increase flexibility within your hip flexors. Performing a squat using a suspension trainer may also help to maintain proper form and improve your stability as you lower yourself up and down—just follow these simple steps:

• Step 1 – Grab the handles while standing a few steps back from the anchor point. Be sure there is tension in the ropes.
• Step 2 – Holding the handles, squat down with your feet about shoulder length apart. They should point slightly out in a way that maximizes your hip flexibility.
• Step 3 – As you squat, use the tension of the ropes to ensure that your upper body doesn’t collapse and that your lower back doesn’t shift forward.
• Step 4 – Stand back up using the ropes to provide support and maintain control. 

Whether you’re incorporating a TRX suspension training into your lower body or upper body workout, it’s a great way to elevate bodyweight strength training.

Continue Your Training at Chuze Fitness 

TRX suspension training can elevate your workout, improving your strength, endurance, flexibility, and balance. Plus, it provides you with ample exercises to diversify your routine and hone specific muscle groups. Finding the best TRX exercises can be beneficial for strength training at any fitness level. 

If you’re looking for diversified workouts in a comfortable gym atmosphere, Chuze Fitness offers numerous amenities at a location near you. At Chuze, we’re here to support your fitness journey, wherever it takes you.

Sources: 

1. The 4th International Conference On Physical Education. EFFECT OF TOTAL BODY WEIGHT RESISTANCE EXERCISE (TRX) ON ARMS MUSCLE POWER. https://d1wqtxts1xzle7.cloudfront.net/53783933/PROCEEDINGS_THE_4th_ISMINA_CONFERENCE_PROCEEDINGS.pdf?1499385388=&response-content-disposition=inline%3B+filename%3DPROCEEDINGS_THE_4th_ISMINA_CONFERENCE_PR.pdf&Expires=1651081282&Signature=WKrMjj8upVtAMuBRXybw9DXSMjXOZNRfQcLZ3PBMwPEyZknvLy9emRbUx7ZIpie-h8UWLc6syIYVmtWrfM3XccB9WUFOaawRU5PtC4IJxsVPxgv1qhfIqLyfJURF6bcR89Q1V9f6eMmyEZFHAc283qllaji-jbyLWdHwEhqxD2ONemEW19RD3FpcdEa~lUpmAjmRBg2ko8DYmb8Q~ObhDpFMxAT4ClGijYr7jiKp~SOD5d1-RDJkluM0aVfmaKp9IAo~b28UbufLibAQLCJdmmz34xCINJ6iJKSXGT4sP8g6SXvR0FNlZt8g2pcy6u7SR-afNwTI-Yd5A4vCWEpUBw__&Key-Pair-Id=APKAJLOHF5GGSLRBV4ZA#page=757 
2. Annals of “Dunarea de Jos” University of Galati. TRX An Alternative System for Handball Physical Training. https://www.gup.ugal.ro/ugaljournals/index.php/efms/article/view/254 
3. International Journal of Exercise Science. TRX Suspension Training: A New Functional Training Approach for Older Adults – Development, Training Control and Feasibility. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4833470/ 
4. TRX Training. 5 TRX SKILLS FOR TRAINING BEGINNERS. https://www.trxtraining.com/blogs/news/the-5-most-important-trx-skills-for-training-beginners 
5. Good Housekeeping. The 15 Best TRX Exercises for All Levels, According to Fitness Experts. https://www.goodhousekeeping.com/health/fitness/g35482970/best-trx-exercises/ 
6. TRX Training. What Is Suspension Training? https://www.trxtraining.com/blogs/news/what-is-suspension-training

The post The Top 4 TRX Workouts For Beginners appeared first on Chuze Fitness.

Becoming a mother is part miracle-working, part-emotional-roller-coaster riding, and full-time bodybuilding. After all, you spent the better part of a year making a person (now that’s what we call serious gains). Once you’ve reached the finish line and met the living embodiment of your PB (personal best), you may be thinking about what’s next for you, your body, and your exercise routine. 

It’s true, your body has undergone some serious changes since bringing a new life into the world. That means your workouts and exercise routine should take those changes into consideration so you can go for gold in all wellness categories. Although physical activity during a postpartum period may be challenging, it’s not impossible. 

Although your new workout will probably look a lot different than what you’re used to, exercise after birth can not only help your body heal but also aid it in regaining its strength. In this guide, we will cover everything you need to know about postpartum exercise, from how soon you can get started to what the benefits of exercising are for new moms. 

Timing A Return To Exercise Post-Pregnancy

So when can you get back to working out after your baby is born? 

It depends but for the average mom, about six weeks postpartum (for uncomplicated pregnancies). By then, your body will return back to normal from all of the hormonal changes it experienced before giving birth and during the immediate time after birth. 

However, as with most things regarding pregnancy, a one-size-fits-all approach doesn’t quite work when timing your return to your workout routine. 

For instance, if you had a delivery that went by smoothly, you might find yourself feeling comfortable doing light exercise just a few days after giving birth. On the other hand, if you experienced a complicated pregnancy or birth—maybe one that involved a cesarean section—your body might need a little more time to recover.

Consult your healthcare provider—they’ll help you understand what your healing body needs and when exercise can be part of your life again. 

How Much Exercise Can I Do After Giving Birth?

While the answer truly depends on your circumstances (and your healthcare provider’s insights), the reigning medical recommendation is for new moms to stick to light exercise right after giving birth. A gentle exercise is a great way to get back into your fitness routine slowly without pushing yourself too hard. 

Low-intensity workouts could include:

• Swimming
• Light jogging
• Walking
• Yoga

These low-key exercises reap the benefits of exercise without putting too much of a strain on your body. If you go straight into an intense exercise, you might end up hurting yourself. 

Healthcare providers also advise new moms to avoid high intensity workouts or high impact sports right after giving birth. 

Think of it this way—your entire body has spent nine months making it as easy as possible for you to give birth to your child. That means joints are a little more pliable and muscles are a little more worn out. After nine months of prep plus the actual work of giving birth, your body is going to need a little time to build-up strength and resume normal activities. 

No matter when you choose to start, the key is starting slow and letting your body be your guide. As you slowly increase the intensity of your workouts, be sure to listen to your body, stopping if you feel any pain, and adjusting your goals to match your situation. 

Will Exercise Affect My Milk?

Now that you have a child, it can seem like your every thought goes back to making sure they’re safe, happy, warm, fed, and of course, clean and dry. With so many things happening to your postpartum body, you might even be wondering if exercise will affect your child’s life—specifically, your milk production.

There’s an old belief that doing high intensity workouts can cause your breastmilk to turn too sour for your newborn due to a buildup of lactic acid—a natural byproduct of exercise. Good news: according to doctors, this outcome is extremely rare. 

What does impact how frequently you produce breast milk is your level of fatigue and stress. That’s why healthcare professionals recommend moms start slow and gradually build up their exercise intensity as their bodies gain strength. 

However, there is one key thing to consider as you get back into your workout routine: pumping breast milk before a workout. Not because the milk’s taste will change if you pump after, but because working out with full breasts can feel uncomfortable. 

Long story short? Pump breastmilk first, then get pumped for your work out. 

5 Benefits of Postpartum Exercise

Exercising during the postpartum period has many benefits.During one of probably many appointments, your healthcare provider may have talked up the benefits of exercise during pregnancy. But how does exercise impact the postpartum body?

#1 Supports A Positive Mental and Physical Wellbeing

A new baby is a beautiful addition to any family—but it also can be a lot of work, emotionally and physically.

That’s where exercise comes in. During light and moderate exercise, your body releases endorphins, natural chemicals in your body that make you feel happy. This is good for your mind and your body. 

#2 Improves Your Cardiovascular Fitness

Regular exercise also improves your cardiovascular health, a.k.a. heart health. This keeps your heart healthy in the long run and improves the blood flow across your body. Cardiovascular exercise has also been shown to reduce your resting heart rate, improve your mood, and raise your energy levels. 

#3 Strengthen Muscles That Need a Post-Pregnancy Tune-Up

While high impact exercise might be challenging, light strength training can be done shortly after childbirth if you know your body is able. When you’re pregnant, certain muscles can get a little worn out. These include:

• Abdominal muscles
• The muscles of your pelvic floor
• The musculature of your lower back
  

By incorporating a dose of strength training to your routine, you can help prevent health issues down the road such as muscle injury, chronic pain, frequent body aches. 

#4 Builds Strong Joints

Just like muscles, your joints have done a lot of amazing work during your pregnancy and could use some post-baby TLC. Exercise can help strengthen your joints to help reduce your risk for injury, torn ligaments, and 

#5 Increases Your Energy Levels

When you’re the parent of a newborn, you need all the energy you can get! This is especially true since your energy levels will likely fluctuate with the hormonal changes in your body after birth. Regular exercise, even if it’s low intensity, gradually raises your energy levels over time and helps you feel more energized throughout your day.  

Post-Pregnancy Workouts to Try

You’ve bought the post-pregnancy leggings, your new workout bra fits like a dream, and you’re ready to dive into exercise. After consulting with your doctor, jump into your new wellness routine by trying out a few of these exercises:

• Pelvic alignment reps – Pregnant women are susceptible to anterior pelvic tilt which is when the alignment of the pelvis rotates forward resulting in complications like back pain from excessive strain on the lower back. You can prevent anterior or posterior pelvic tilt using the pelvic tilt exercise. Lie with your back on the floor and knees bent. As you breathe out, aim to flatten your back against the floor by tightening your abdominals. You will notice your pelvis bending upward slightly. Hold this pose for up to ten seconds. Repeat as needed. Strengthening your pelvic muscles is important after childbirth.
• Happy baby pose – This is a gentle stretch of your lower back and can help massage it at the same time. It works well at the end of a workout. Lie with your back on a yoga mat and hold your ankles, resembling a baby lying on its back. Rock gently from left to right.
• Deep-belly breaths: One of the best ways to restore your core postpartum is to take deep belly breaths. Start with gently inhaling as your belly softens and expands. Follow up with a slow exhale and let your belly relax back to its resting state. Avoid sucking your belly in while inhaling and forcing it out when you exhale. You can also follow a simple breathwork routine for ten minutes a day to coordinate breathing throughout your core.

Find Your New Favorite Wellness Routine with Chuze Fitness

Whether you’re currently pregnant and looking for the best pregnancy workouts or just given birth and looking to get back to your fitness routine, be sure to listen to your body. Getting back into the groove of exercising after pregnancy might seem as tough to manage as baby sleep regressions, but you’ve already done the hardest, most important work of all—deciding to start. You deserve to celebrate the incredible feat of motherhood and treat your body to a wellness routine that will sustain you in the amazing years to come. 

With Chuze Fitness, you can find a fitness class, or workout you enjoy doing, and gradually build up the intensity to a level as you progress. One of the best ways to find a rhythm with your fitness is to join a group class. Check out the extensive list of group classes we offer at Chuze fitness and visit one of our many locations to get started on your fitness journey. 

Sources: 

1. Hopkins Medicine. 7 heart benefits of exercise. https://www.hopkinsmedicine.org/health/wellness-and-prevention/7-heart-benefits-of-exercise
2. Better Health. Postnatal Exercise. https://www.betterhealth.vic.gov.au/health/healthyliving/postnatal-exercise#the-benefits-of-postnatal-exercise
3. NIH. Pelvic alignment changes during the perinatal period https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6799872/
4. Mayo Clinic. Pelvic tilt exercise. https://www.mayoclinic.org/healthy-lifestyle/labor-and-delivery/multimedia/pelvic-tilt-exercise/
5. Healthline. Happy baby pose. https://www.healthline.com/health/happy-baby-pose#about
6. Medicine Plus. Kegel exercises. https://medlineplus.gov/ency/patientinstructions/000141.htm
7. Informed pregnancy. How to restore your core postpartum. https://www.informedpregnancy.com/how-to-restore-your-core-postpartum/
8. Houston Methodist. Postpartum Exercise: What to know about exercising after pregnancy. https://www.houstonmethodist.org/blog/articles/2021/feb/postpartum-exercise-what-to-know-about-exercising-after-pregnancy/

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From pressing pause on retinol-based skincare products to avoiding changing your cat’s litter box, maintaining a healthy pregnancy can sometimes feel like it comes with a long list of rules. 

Rule number one: Kick back, put your feet up, and pour yourself a well-deserved mocktail because you’re creating a human. 

Rule number two: Listen to your body and heed the advice of your inner super parent. 

If you find that your body is telling you to insert a bit more movement into your daily routine, then you’re in the right place. While physical activity is important for every pregnant woman, it’s important to avoid the regular exercise done before pregnancy.  In this guide, we’ll pave a pathway for moms who want to work up a sweat without putting themselves or their baby at risk. 

Here are five exercises to avoid during pregnancy—plus, a few simple ways to modify them for a fetus-friendly workout. 

Workouts to Avoid While Pregnant 

Although there may not be an official ban on any exercises for pregnant women, certain movements may end up causing you or your baby some discomfort. 

If you want to workout with peace of mind, it’s always a good idea to consult with your doctor first. They’ll be more aware of the specifics of your pregnancy and can better advise you in your unique circumstances. 

That said, we’ve outlined five exercises below that might be best kept for after your pregnancy. If you plan to modify them, be sure to clear it with your OB-GYN before getting started. 

#1 Upward Facing Dog

While there are best pregnancy workouts to incorporate into your pregnancy fitness, there are some exercises that should be avoided, like the upward facing dog. Although it makes for an effective stretch for your abdomen and is incredibly common in standard yoga flows, the upward facing dog is one of the most common exercises to avoid during early pregnancy. 

An upward facing dog is a variation of a deep, back-bending exercise that strengthens your spine and stretches your abdominal muscles. This stretch may put you at risk of abdominal separation, otherwise known as diastasis recti.¹ Due to the large fetus growing in their bellies, pregnant women are already at risk of diastasis recti, which can become exacerbated from movements like upward dogs. 

Modification tips: 

• Instead of a typical upward facing dog, a move you can opt for is the tabletop exercise that opens up the front of your body without overextending the abdomen. 
• If you’re taking a yoga class, try to skip the upward facing dogs, and directly opt for a modified plank. 
• Whether you’re stepping onto the yoga mat at home or in the studio, ensure you’re working in gentle back massage movements, like the happy baby pose, to keep lower back strain at bay. 

#2 Pull-ups

Pull-ups are an incredible compound movement that sculpts your back, chest, shoulders, and forearms in a single swoop. However, during pregnancy, pull-ups can likely do more harm than good. The main reason is that pull-ups require actively engaging your core as you perform the movement. This engagement can put you at risk of diastasis recti (abdominal separation) since you’re performing the same movement with the additional weight of a growing belly.  

Furthermore, a pull-up is an extremely challenging movement. If you’re not used to working them into your routine already, you may find yourself holding your breath to complete the movement. In general, breath-holding is something pregnant women might want to do sparingly. That’s because the increased progesterone in your body may already be causing shortness of breath. Instead, hop back on the yoga back and focus on some deep breathing exercises. 

Modification tips: 

• To work your back without the help of a pull-up, you can opt for lateral pulldowns using a lateral pull-down machine in a gym. 
• Although the lateral pull-down movement isn’t the ideal replacement for a pull-up, you can add supplementary back exercises like dumbbell back flies, TRX rows, and single and double arm dumbbell back rows. 

#3 Crunches with Russian Twists

A standard crunch is when you lay on your back with your knees bent and lift your torso upward until you feel strong engagement in your abdominal muscles. A Russian twist adds in an additional movement: turning your torso from left to right in an engaged crunch position. Although the crunch and Russian twist are both highly effective at strengthening your abdominal and oblique muscles, they both compress your abdomen quite a bit. 

This compression reduces the amount of space the baby has to move around. Any kind of twisting motion—especially certain yoga poses like the twisting chair and twisting crescent—tends to compress your abdominals and should be avoided when pregnant. 

Modification tips: 

• To reduce the compression experienced in a crunch, consider opting for a boat pose instead. This pose involves keeping your knees less bent than a standard crunch and allows you to work your abdominal muscles without scrunching them tightly together.
• When you’ve arrived at your boat pose, another tip is, instead of lifting your torso all the way up, simply halt at about a 35-degree angle. From there, you’ll feel your abdominal muscles engage, and can pulse forward and backward by one inch in this position for a modified crunch. 

#4 Planks

From trendy YouTube challenges to an everyday ab workout, the plank is a fan-favorite means of building core strength. For pregnant women, however, this static ab sculptor tends to be a no-no. The plank position, particularly for women at risk of abdominal separation, can cause what is known as “doming” of the abdominal muscles.² 

This doming can exacerbate abdominal separation. This means avoiding or modifying any kind of plank-based movement, such as push-ups, renegade rows, mountain climbers, and more. Fortunately, a lot of these exercises have modifications of their own that make performing them pregnancy-friendly.

Modification tips: 

• Instead of coming into a traditional plank pose with your knees elevated, consider dropping them down to the mat for more support instead. 
• The further apart your knees are from your arms, the harder you work. Dropping to your knees helps to reduce the pressure that’s present on your abdominal muscles when in the plank position. Plus, you still get to safely engage your core, including the deep transverse abdominal muscles.
• In case you’d prefer to modify this pose further, you can opt for a tabletop position in which your shoulders are stacked above your wrists and your hips are stacked above your knees. To engage your transverse abdominal muscles from this pose, opt for a cow posture. 

While this exercise is great, it’s best to incorporate it into exercising after pregnancy fitness.

#5 Supermans

Ah—who doesn’t love feeling like a superhero flying through space while also getting full body muscular engagement? Well, your fetus might not. 

Although the superman is an effective movement for complete engagement, belly-down postures like this one aren’t typically recommended during pregnancy.³ For obvious reasons, laying on your stomach can be quite uncomfortable for your baby. 

In fact, it’s best to avoid any kind of workouts or movements that involve placing pressure directly on your belly once your bump starts appearing around the end of your first trimester. That said, you can still get the benefits afforded to you by doing supermans from modified versions of it that are safe for your fetus.

Modification tips: 

• Similar to how you modified the plank, drop down into a table-top position, allowing your shoulders to be stacked above your wrists and your hips directly above your knees. 
• From this position extend your left leg and right hand out at the same time (known as bird-dog) and crunch inward. Then repeat the movement on the alternate side. Listen to your body and heed its warning if something doesn’t feel quite right. Otherwise, proceed with your desired amount of repetitions. 

Safety Tips for Exercising While Pregnant

So far, we’ve covered the don’ts of working out while pregnant. But pregnancy exercise is important for both the pregnant woman and the fetus. So Now, let’s take a look at some of the do’s:²

• Keep joint or muscle pain at pain – Joint pain and muscular aches are common complaints during pregnancy. To avoid experiencing this, consider switching to low-impact workouts like swimming, walking, and cycling. 
• Monitor your heart rate – Your heart is working overtime to get extra blood to both your limbs and your fetus. This may result in your heart spiking to levels higher than you may be used to when you push your body during a workout. Using a simple scale for your perceived rate of exertion, ensure you keep your heart rate at a level that feels manageable (6/10) and not unbearable (over 7). 
• Your stance – As your baby bump grows, you’ll need a wider stance to support your body when performing certain exercises. Switch to movements that involve sumo stances for exercises like the squat and deadlift. This prevents you from losing your balance while also keeping your lower back stable. 
• The difficulty level of your workout – You don’t need to be striving to perform your hardest workouts while pregnant. Although you may have some leeway in the first trimester, ensure your workouts are pregnancy-safe by your second and third trimesters when your baby bump starts to swell. This means avoiding high-intensity workouts if you periodically experience shortness of breath, and staying away from high-impact sports.

Sticking with a safe exercise or pregnancy fitness routine is important to avoid possible pregnancy complications while maintaining a healthy pregnancy. These physical activity guidelines are perfect for every pregnant person to follow to stay on track of their fitness goal. 

Get Stronger Safely with Chuze Fitness

Working out while pregnant comes with a different set of goals and priorities than your everyday, pre-pregnancy workout. Choosing a gym or a class that ensures the safety of you and your baby is essential. 

One of the best options for pregnant women looking to stay active is to join a group class that keeps workouts fun, helps you connect with new people, and keeps you fit. 

Pregnant or not, check out the extensive list of group classes offered at Chuze Fitness and visit one of our multiple gyms to give your fitness journey the boost it deserves. 

Once you’ve given birth, you can continue after pregnancy exercise, like strengthening your pelvic floor muscles and getting back into shape. 

Sources: 

1. Nourish Move Love. 5 exercises to avoid during pregnancy. https://www.nourishmovelove.com/exercises-to-avoid-during-pregnancy/ 
2. Nourish Move Love. 5 best ab workouts for women. https://www.nourishmovelove.com/5-best-ab-workouts-for-women/ 
3. What to expect. Exercises to avoid during pregnancy.  https://www.whattoexpect.com/pregnancy/exercise-safety

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Working out means pushing all of your other to-dos aside and finally making time for yourself. Spending some alone time on the treadmill or at the squat rack can be restorative—just what you need to reset and refocus. Sometimes, however, it’s nice to feel like you’re part of a team. 

If you want to feel the burn without feeling alone, it might be the perfect time to try out a group workout class. Whether you’re looking for group workout classes for beginners or small group training, there’s a class for everyone. In this guide, we’ll help you channel your motivation into five different styles of workout classes to freshen up your go-to fitness routine.

5 Group Workout Classes You Should Try

There’s no shortage of group workout classes that you can benefit from. In fact, with such a range of activities, it can be tough to know where to start. 

Don’t fret, fitness guru. We’ve put together a list of the top five group workout classes you should explore no matter your fitness goals. 

#1 Circuit Training

Mixing things up is exactly what circuit training brings to the gym floor. It’s usually fast-paced, consists of a series of varied exercises, and focuses on intervals instead of overall duration. 

Circuit training will often involve:

• Multiple different stations or exercises 
• A set time at each, such as 30 seconds or 1 minute
• Repetitions of the circuit, usually including a small break after a set is complete

They’re an exhilarating way to shred some of those calories and put a new spin on strength training. 

#2 Yoga

If you’re not into too much physical activity, try a yoga class.Usually led by a professional yogi, yoga classes help improve flexibility, tone and strengthen muscles, and reinforce breathing. There are also several yoga styles that offer different variations of the practice.¹

Some styles tend to be more physically demanding while others are more relaxing and meditative. 

A few popular practices include:

• Vinyasa yoga
• Hot yoga
• Restorative yoga
• Prenatal yoga 
• Anusara yoga 

Plus, a well-designed yoga class will include variations of poses to match different ability levels. So, grab a few friends who have been itching to try out their skills on the mat and get your flow on as a group. 

#3 HIIT

HIIT workouts can be fun on their own and even more fun in a group exercise class. If you’re looking for a new workout regimen—and a way to burn fat quickly—high intensity interval training could be the fix. It typically consists of alternating between intense movements for short periods of time, followed by less vigorous periods designed for recovery. 

The best part? Most HIIT workouts are brief, totaling between 30 and 60 minutes from start to finish. So, if you still want to work up a sweat but are pressed for time, HIIT workouts are easy enough to sneak in on a lunch break or before a night out with friends. 

#4 Bootcamps

If you’re on the hunt for a challenge, a boot camp class is sure to push you to your limits. It’s a balance of strength training, cardio and high-intensity movements. 

What might you expect in a boot camp class? Here’s a look at some common exercises:

• Push-ups 
• Sit-ups 
• Sprints 
• Weight lifting 
• Burpees 
• Squats 

The variety of exercises lends itself to a whole-body workout—and keeps your mind and body engaged from the moment you lace up. 

#5 Cycling 

You don’t have to own a bicycle to get all the cardio benefits that come from the two-wheeled express—just sign up for a cycling class at your local studio. Cycling group classes are fast-paced and usually alternate between standing and seated pedaling, and modified resistance and intensity.

Gyms and fitness clubs will often have dedicated spaces for cycling classes and they’re led by a group instructor. It’s an exciting way to get your blood pumping and raise your heart rate. Plus, unlike traditional cycling, you’re free to hop on the bike rain or shine.

What Are the Benefits of Group Workout Classes? 

Juggling day-to-day responsibilities and everything else that life brings can sometimes lead you to push a work out to the bottom of your to-do list. 

Group workout classes are an incredible way to refill your enthusiasm and light a little motivational fire. Not only do they offer a range of health benefits, from losing weight to reducing the risk of disease, but they also take it up a notch from a traditional, solo workout.²

Among their many benefits, group workout classes allow you to:

• Be accountable – Instead of simply winging it, group fitness classes usually have set schedules to help you stay on track and motivated. 
• Challenge yourself – It can be tempting to cut corners when working out alone. However, with a group fitness class, your classmates help you stay motivated—or crank up the competition. 
• Benefit from an instructor – Group fitness classes are typically run by a professional instructor to help guide you along the way. They can teach proper form and help you vary workouts to meet your skill level. 

Explore the Best Group Workout Classes with Chuze Fitness

Whether you’re new to group workouts or you’re just looking to switch things up a bit, Chuze Fitness has exactly what you’re looking for. We’re a welcoming community of motivated athletes who are committed to helping you reach your fitness goals. Find the best workout classes for weight loss, strength training, cardio, and more no matter your fitness level.

We’re thrilled to offer an affordable, friendly atmosphere in which gym-goers feel supported and encouraged to do their best. When you’re ready to tackle that next group workout class, count on Chuze Fitness to be right there with you. 

Sources:

1. mindbodygreen. 11 Types of Yoga: A Breakdown of the Major Styles. https://www.mindbodygreen.com/articles/the-11-major-types-of-yoga-explained-simply
2. Regymen Fitness. 7 Spectacular Benefits of Group Fitness Classes for Your Health. https://regymenfitness.com/7-spectacular-benefits-of-group-fitness-classes-for-your-health/ 
3. Circuit Living. Popular Group Fitness Classes – And What to Expect from Each One. https://circuitliving.com/popular-group-fitness-classes-and-what-to-expect-from-each-one/ 

The post Group Workout Classes appeared first on Chuze Fitness.

Are you looking for a new way to spice up your gym routine? Do you want to transform your treadmill training into something a little more challenging, intense, and—dare we say—fun?  

Whether you’re a new gym-goer looking for ways to kickstart your fitness journey or a regular gym buff looking for a change of pace, group workout classes may be exactly what you need. From a yoga class to a pilates or HIIT class, you’re sure to find a group fitness class for you. But with so many class options, where do you start? What’s the best beginner fitness class?

In this guide, we’re breaking down the top 6 best workout classes for beginners. Let’s jump in.

#1 Yoga Classes

Starting out the different group workout classes is yoga. With so many variations, yoga classes are an optimal place to start for individuals who are new to group classes. They range in technique, and the health benefits are seemingly endless. 

In fact, yoga helps to improve things like: 

• Flexibility 
• Posture
• Metabolism 
• Muscle tone

You might need to work your way up to certain poses, but with enough practice, you’ll go from mastering the downward-facing dog to nailing that sphinx pose before you know it.

Depending on what you like, you can try your hand at Vinyasa Flow, Hot Yoga, or even Gentle Yoga. 

#2 Spin Classes

Do you like to cycle, work up a sweat, and be surrounded by friends? Then a spin class is sure to make for an ideal beginner workout class. 

The benefits of a spin class for beginners include: 

• You get to control the level of intensity you work at (but don’t be surprised if you find yourself trying to out-compete with whoever is next to you).
• It’s low impact.
• The full-body cardio of this workout helps to build everything from your core to your leg muscles, releasing endorphins along the way.¹

Plus, these classes often feature high-energy, upbeat music, which only adds to the motivation and fun.

#3 Boot Camp Classes

A boot camp isn’t just for those in the military. These types of workout classes can be a good way to ease into interval training, and they don’t usually require any special equipment to get started.  

While boot camp classes can vary depending on the gym you go to, they’ll typically include a combination of:²

• Aerobics
• Plyometrics
• Calisthenics

These classes can be tough at times, so knowing your limits and taking breaks when you need to will help make sure you get the most out of these supercharged workouts.

#4 Pilates Classes

With this low-impact workout, the ultimate goal is to strengthen your muscles while simultaneously improving your flexibility and posture. 

In this way, Pilates is a lot like yoga. However, while these practices share similarities, they each offer different benefits. For instance, one of the biggest differences compared to yoga is that Pilates primarily targets your core area. 

That said, a Pilates class will still work other areas of your body, including your:

• Back 
• Arms
• Hips
• Inner and outer thighs 

Put simply, when choosing a Pilates class, you’re in for a low-impact, full-body workout that’s sure to make you sweat.³ 

#5 Barre Classes 

Want to find a workout class that combines dancing, core work, stability, and breathing techniques? Barre classes draw elements from yoga, Pilates, and ballet for a full-body workout that’s less intense that a traditional cardio or strength training workout.

But that doesn’t mean barre is easy—barre classes still provide their own challenging elements. In fact, barre can help with things like:

• Having better posture 
• Improving the definition of muscles 
• Strengthening your core
• Improving your flexibility 
• Burning calories 

Classes typically start with a warm-up, then move into some exercises targeting the upper body, like push-ups and sit-ups. You use your body weight as resistance to help keep things low-intensity. 

These classes also incorporate the use of a barre, which you might recognize from a dance studio.

#6 HIIT Classes

High intensity interval training (HIIT) is meant to push you to your limits and challenge your strength and cardio, but that doesn’t mean beginners can’t get in on the fun—or the benefits.  HIIT workouts can help reduce blood pressure, improve resting heart rate, encourage muscle growth, and burn serious calories.⁴ 

A HIIT workout will push you through an intense period of aerobic exercise, then go into a short recovery period, working your way through the intervals. 

Because this type of workout burns more calories faster than other types of workouts, it’s ideal for those who are looking to lose weight and increase their metabolism.

Go From Beginner to Expert with Chuze Fitness 

Whether you’re looking for the best workout classes for weight loss, strength training, or pilates classes, group exercise is always a fun idea. Even if you’ve never curled a dumbbell, used a squat rack, or worked up a sweat with a workout class, you still deserve a world-class gym and quality workout classes that can take your fitness routine from average to exceptional. At Chuze Fitness, we have all the equipment you need and all the fun classes you could ever want. 

With a community of friendly and motivated gym-goers, you’ll always feel at home no matter which location you go to. Plus, we’re one of the biggest and most affordable gyms you can find. 

Start your journey into the world of beginner fitness classes with Chuze Fitness, no matter your fitness level or fitness goal. 

Sources:

1. WebMD. Exercise and Depression. https://www.webmd.com/depression/guide/exercise-depression
2. Trust Spotter. 8 Different Types of Fitness Classes Explained. https://trustyspotter.com/blog/types-of-fitness-classes/ 
3. SELF. 8 Things to Know Before You Take Pilates Classes. https://www.self.com/story/5-things-to-know-before-you-take-pilates-classes  
4. 24/7 Fitness. Top 5 Classes for Beginners. https://247fitness.co/blog/top-5-classes-for-beginners 
5. Healthline. 7 Benefits of High Intensity Interval Training (HIIT). https://www.healthline.com/nutrition/benefits-of-hiit 

The post 6 Workout Classes For Beginners appeared first on Chuze Fitness.

If you’re searching for the best pregnancy workout, let us start by saying—congratulations! Bringing a whole new life into the world is an incredibly special experience. 

While your body is already hard at work growing your baby, challenging your body with regular exercise during your pregnancy can actually lead to an easier and healthier pregnancy.¹ Switching out your strength training and intense physical activity for a light pregnancy exercise can keep you on track with your fitness goal while going easy on your body. 

Whether you join low impact exercise classes or opt out for an aerobic exercise, you can still find a prenatal workout to keep your body moving. If you’re curious to learn about the best prenatal workouts and develop a new exercise routine, keep reading. In this guide, we’re sharing our top five best pregnancy workouts, as well as important safety tips.

#1. Swimming

If you’re already been pregnant before, you know the toll it can take on your body. Your feet and ankles swell, and your joints and ligaments loosen, among other bodily changes. That’s what makes swimming the ideal pregnancy workout. A low impact exercise like swimming is great for getting a workout in without pushing your body too hard. 

With a refreshing dip in the pool, you can benefit from therapeutic movement without putting any pressure on your feet, ankles, back, or joints.

At the very least, you’ll feel more like yourself and get a great workout in. At most, you’ll alleviate your nausea and sciatica. 

However, there are some things to remember before you go for a swim:

• Take extreme care on slick surfaces around the pool.
• Never scuba dive while pregnant.
• Avoid jumping or diving into the pool, as the impact is risky. Instead, step in or use the ladder.

#2. Walking

Walking is the most accessible form of exercise on this list. You can do it practically anywhere—even up and down the hospital hallways after you’ve gone into labor. In other words, walking is an acceptable workout throughout your pregnancy, from early pregnancy up until you’re about to give birth.

Walking is also an easy way to meet the CDC’s recommended amount of exercise for pregnant individuals (one half-hour/five days a week).² Plus, the benefits are numerous:

• Relief from pregnancy symptoms like constipation and back pain
• A lowered risk of complications like preeclampsia and pre-diabetes
• Better sleep
• Higher endorphin levels

#3. Indoor Cycling

Cycling outdoors isn’t the safest workout for a pregnant individual. In fact, any form of exercise dependent upon balance can be risky, especially when falling over could mean making an impact with the sidewalk or street. Luckily, gearheads can still get their fix while pregnant. As long as you keep an eye on the intensity of the routine, indoor cycling can serve as a great pregnancy workout.

Here are some things to consider if you’re interested in indoor cycling:

• Experience – The start of your pregnancy isn’t the best time to start a cycling routine. This workout is intended for veteran bicyclists and spinners.
• Posture – You’ll want to sit upright during your sessions on the bike. Adjust the handlebars to accommodate this posture and prevent stress on your lower back.
• Intensity – If you’re in a class setting, let your instructor know that you’re pregnant at the start of class. During class, stay seated on the bike—standing climbs are too intense for a pregnancy workout. Also, make sure to pay close attention to your heart rate and the way your body feels, taking as many breaks as you need.

Easy-going, beginner-friendly classes are a smart choice for a low-risk cycling workout during your pregnancy.

#4. Barre

If you’re in need of physical activity that’s not walking or swimming, barre is a great prenatal workout. Strengthening your core, pelvic floor muscles, glutes, and legs is a fantastic way to exercise during pregnancy. You’ll need these regions to be robust and capable as you near your due date, both to carry the extra weight of the baby and to better handle the strain of labor

The barre portion of a ballet class is completely focused on these areas. It’s performed while holding onto a long railing, which eliminates any worries about balance. Most dedicated barre classes eliminate the airborne aspects of ballet but check in with your instructor regardless. They can help you find pregnancy-friendly adjustments for the occasional risky move.

#5. Weight Lifting

Weight training is an endlessly customizable method of working out, which makes it a fantastic form of exercise for pregnant people. If you want to maintain muscle tone during your pregnancy, try an adjusted weight lifting routine. 

As a general rule, you’ll want to use lighter weights than you’re used to. You can make up for the lost resistance by adding more reps to your routine. Consider speaking with a personal trainer for a weight training regimen that’s personalized to you.

Staying Safe During Your Pregnancy Workouts

Before starting or changing your exercise routine during pregnancy, it’s important to consult with your doctor. The relative safety of different activities may vary depending upon your unique body and prior experience. While pregnancy exercise is important, there are certain exercises to avoid during pregnancy to prevent pregnancy complications and straining your body. 

Regardless of your body and experience, here are a few hard and fast rules to follow:

• Avoid any activities that can result in a bad fall or rough contact.
• Don’t exercise in a hot environment.
• Avoid lying on your back, especially later in your pregnancy.

Don’t forget that early trimester pregnancy workout will also look different from your second trimester and third as your pregnancy progresses. Keep in regular contact with your health team, and don’t be afraid to reach out when you have questions. Follow what feels good, and make sure to listen to your body’s signals. 

Chuze Fitness, Chuze You

No matter where you are in your pregnancy journey—and your fitness journey—Chuze Fitness is here for you. Our gyms provide the comfort, space, and amenities you need to make your pregnancy workouts a success. After giving birth, you can continue exercising after pregnancy to strengthen your pelvic floor muscles, get your body in shape, and continue your fitness. We even offer a kids club so you can exercise without having to nail down a babysitter first.

Come take a tour of one of our facilities to see the Chuze Fitness difference for yourself. We look forward to showing you, and your little ones, around! 

Sources: 

1.  What to Expect. Benefits of Exercise During Pregnancy. https://www.whattoexpect.com/pregnancy/exercise-benefits
2. What to Expect. Walking During Pregnancy. https://www.whattoexpect.com/pregnancy/keeping-fit/week-38/walk-it-off.aspx
3. What to Expect. The Best Pregnancy Workouts and Exercises. https://www.whattoexpect.com/pregnancy/exercises-for-pregnant-women

The post What’s the Best Pregnancy Workout? appeared first on Chuze Fitness.

You’ve done the solo workout thing and found it isn’t for you. While you’re dedicated to your weight loss journey, you’ve already exhausted all the content from your favorite podcasts, and the TV news anchors are terrible company on the treadmill. Basically, you’re starting to get bored all by your lonesome. 

If this sounds like you, it might be the perfect time to try a group exercise class. Group workout classes are a great opportunity to exercise with others who have a similar fitness level and goal or with your friends. But, what is the best exercise class to lose weight? 

Luckily for you, we’ve prepared a list of the four best group classes to lose weight, as well as information on how weight loss works and what qualities you should look for in a weight-loss exercise class. So, let’s get started. 

What to Look for in a Workout Class for Weight Loss

Whether you’re looking for workout classes for beginners, weight loss classes, or HIIT workout classes, there are a few things to consider. If you’re looking to lose weight, you’ll want to find workout classes that have the following qualities: 

• Cardio-focused – A target heart rate of 50-80% of your maximum heart rate is optimal for weight loss, making cardio classes a must. Plus, the more your heart is pumping, the more calories your body is burning, making it easier for you to achieve a calorie deficit—the baseline requirement for weight loss.
• Engaging – Whether through gamification, meditation, or artistry, classes that have a mental component will keep you engaged.
• Motivational – When you find a group class that’s taught by an encouraging instructor and taken by supportive classmates, it’s easier to stay motivated throughout the workout. 

Fortunately, our four best workout classes for weight loss all share these qualities.

#1. Dance

For the more artistically minded among us, there’s no better method of exercise than dance. Plus, there are many different types of dance workout classes you can try. Here are just a few:

• Zumba – Zumba offers a cardio-focused, Latin-dance-inspired exercise class. The combinations are high-energy, fun, and easy to pick up. This makes Zumba a fantastic choice for beginners and seasoned dancers alike.
• Tap – If you want to challenge your brain as well as your body, tap could be the dance class for you. Complex rhythm patterns and powerful, core-driven movements combine for an exhilarating exercise experience. 
• Barre – If you’re looking to build core and leg strength while also pretending you’re a ballerina, consider trying a barre class. Don’t worry—you won’t have to go full sugar-plum fairy. 

Whether you’re a pro dancer or not, a dance group fitness class is a great way of getting in some exercise and burning calories while having fun. 

#2. Cycling

Spin classes have changed a lot since the nineties. Instructors have completely revamped the experience, trading in analog equipment and tired pop playlists for digital bikes, live leaderboards, and new pop playlists.

Consider taking a cycling class if these qualities appeal to you:

• A fast-paced, exciting atmosphere
• Lots of focus on the legs, glutes, and core
• Fierce competition (in some classes, student’s live stats are displayed on a board)
• Plenty of personal space (since everyone has their own stationary bike)

If the idea sounds appealing but a little intense, start with non-competitive beginner-friendly cycling classes.

#3. Water Aerobics

Maybe you love to exercise, but your body sometimes suffers from it. Shin-splits, sprains, and painful joint aches can all throw a wrench into your weight loss plans. 

What you need is a low-impact cardio option. And if you’re looking for a low-impact option that’s still engaging and motivating, look no further than the swimming pool.

Water aerobics is an ideal class for those of us who sometimes struggle to move our bodies. The support of the water takes away the stress and strain, allowing you to focus on your workout. Not to mention, it’s fun! Take a dip into one of our Aqua Fit classes to see what we mean.

#4. Yoga and Pilates

Not every yoga or Pilates class will be ideal for weight loss. For example, Yin Yoga and Stott Pilates are slow, restorative practices, structured around alignment and release. However, there are also cardio-forward, calorie-burning classes based on yoga and Pilates principles. These include:

• Vinyasa Yoga – A type of Yoga focused on smooth, continuous movement or “flow,” often featuring repeated sun salutations. Vinyasa Yoga will keep your heart rate at peak levels, burning fat and building lean muscle.
• Piyo® – Developed by Beachbody’s Chalene Johnson, Piyo is a fast-paced exercise class that combines elements of yoga, Pilates, martial arts, and dance. The result is a lengthening, strengthening, calorie-busting workout.

Choose Chuze Fitness to Build a Better You

From strength training and boot camp to yoga and low-intensity interval training, the options for group exercise classes are endless. At Chuze Fitness, we understand the value of actually enjoying your workout. That’s why we offer engaging, motivating, and fun cardio-based group classes to support you on your weight loss journey.

But that’s not all we have to offer. Our amenities include infrared saunas, Hydromassage™ chairs, and even kids clubs to keep the little ones occupied during your workout. And the best part about choosing Chuze? Our memberships start at just $9.99/month.

Come try a workout class today and experience the Chuze difference for yourself. We can’t wait to meet you and help you work toward a better you. 

Sources: 

1. Livestrong. Fat-burning Heart Rate Zone. https://www.livestrong.com/article/253114-fat-burning-heart-rate-zone-target-heart-rate/
2. Livestrong. Healthy Ways to Lose Weight Fast. https://www.livestrong.com/article/13713640-healthy-ways-to-lose-weight-fast/

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What’s the best way to define your gym personality? Are you an exercise junkie who simply can’t get enough of going to the gym five days a week? Maybe you’re a fan of taking group workout classes that challenge you with a little friendly competition. Perhaps you’re just someone who wants to build more muscle and live a healthier lifestyle. 

Regardless of where you land on the gym personality spectrum, an AMRAP workout can be an exciting and effective new addition to your fitness repertoire. 

If you’re wondering, “what’s an AMRAP workout?”, you’ve come to the right place. In this guide, we’ll break down what an AMRAP workout is and explore the top 5 AMRAP workout benefits. 

What Are AMRAP Workouts?

AMRAP is a form of high-intensity interval training (HIIT) where you push yourself to your limit by performing as many reps or rounds of an exercise in a given time period. In fact, AMRAP is an acronym that stands for as many reps as possible. 

During an AMRAP workout, you don’t get to rest until after your set time limit is over. For example, your AMRAP workout might be completing as many burpees as you can in a one-minute time frame, then resting for 30 seconds. 

If you were to use this burpee example and perform 1-minute rounds for 10 rounds, your AMRAP workout would look something like this:

• Set your timer for 1 minute
• Start your timer, and immediately begin doing burpees
• Continue to do burpees until your timer stops
• Take a 30-second rest
• Set your timer, and repeat 9 more times

You can also get creative with AMRAP workouts by stacking different exercises and setting different goals. For instance, you could set your timer for 10 minutes and count how many rounds of the following workout routine you can get through within that time frame: 

• 10 jumping jacks
• 10 squats 
• 10 push-ups
• 10 sit-ups 

Although ten reps of each of these moves on their own may not seem challenging, when you repeat this circuit for 10 minutes straight, the reps will add up and your heart rate will soar.

The primary purpose of an AMRAP workout is to work as hard as possible during short bursts of exercise. By doing as many reps as you can in a condensed time frame, you challenge yourself to push harder since you know you’ll be able to rest shortly. 

Whether you’re doing bodyweight exercises, strength training, or even home workouts, the benefits of AMRAP exercises are great for any fitness journey and can be utilized anywhere.

A reminder that since these types of workouts tend to be more intense, it’s important to warm up your body and muscles before beginning. The benefits of warming up before a workout are important to your body, endurance, and performance and should be done before any activity.

But, let’s get into the benefits of AMRAP workouts. 

Top 5 Benefits of AMRAP Workouts

The benefits of AMRAP exercises  are wide-ranging, with both your body and mind reaping the rewards. However, for the purposes of this guide, we’ve narrowed down our top five.  

#1 AMRAP Workouts Can Help Burn More Fat and Build More Muscle

One of the most notable AMRAP training benefits is that this HIIT workout can help you burn more fat and build more muscle. By elevating your heart rate with bursts of cardio, AMRAP workouts incinerate calories to reduce visceral body fat. 

Plus, because you can incorporate body weight training moves, like push-ups, AMRAP workouts also help strengthen and build your muscles.

#2 AMRAP Workouts Can Improve Heart Health

Keeping your heart healthy can help reduce your risk of developing heart disease-related illnesses later in life. During AMRAP workouts, you’re consistently pushing yourself to the limit, forcing your heart to pump blood throughout your entire body. 

This helps with aerobic capacity and increases oxygen consumption—both of which help strengthen your heart and cardiovascular system.

#3 AMRAP Workouts Can Boost Mental Health 

Exercise has always been linked with physical health benefits, but it also does wonders for mental health. Because AMRAP workouts force you to focus on the task at hand, you’re less likely to start thinking about potentially stress-inducing factors, such as:

• Work
• Errands
• Everyday anxieties

Plus, achieving a physical goal (like completing a certain number of reps), can be mentally rewarding. In fact, research has shown that these types of workouts help reduce certain symptoms that come from depression and anxiety. 

#4 AMRAP Workouts Can Give You More Bang for Your Buck 

Not everyone has the time to commit to daily hour-long gym workouts. However, with an AMRAP workout, it’s not about the length of the workout, but rather:

• The intensity of the workout
• The quality of the workout

In other words, short AMRAP workouts provide similar physical benefits as hour-long workouts by challenging you to exercise more efficiently.

Since you choose how long you want to work out for, it could be as little as 10, 20, or 30 minutes—whatever works best with your schedule. In fact, you could probably squeeze in a 15-minute workout during a 30-minute lunch break.

#5 AMRAP Workouts Are Perfect for Any Fitness Level

Beginner, average, pro, or maniac, AMRAP workouts can be performed by people of any fitness level. Unless you’re doing an AMRAP workout with a friend, you’re only competing against yourself. 

This means you can go at your own pace and progress when you feel ready. 

If you’re also working out in a group setting, an AMRAP session can be a great way of creating a little repetition competition to do as many reps and rounds as possible and reaping the benefits of group exercise. Incorporating fun group workout ideas to get everyone involved, like an AMRAP session, can motivate each participant to push themselves individually and collectively. 

Add AMRAP Workouts to Your Routine at Chuze Fitness

Whether your fitness goals involve high intensity training, regular cardio exercises, or weightlifting and strength training, consider incorporating an AMRAP style workout. Ready to experience the benefits of an AMRAP workout for yourself? As one of the biggest, cleanest, and friendliest gyms around, Chuze Fitness is the best place to perfect your AMRAP routine. 

Plus, the low price of our membership means you can do more for less, without sacrificing quality.

With turf areas, circuit training areas, group classes, plenty of equipment, and friendly, expert staff members, you’ll wonder why you didn’t try Chuze Fitness sooner. Find your nearest location today.

Sources:

1. AMRAP Workouts Are the Next HIIT – Here’s Why You Should Try One. Livestrong. https://www.livestrong.com/article/13721585-what-are-amrap-workouts/ 
2. AMRAP: Definition, Benefits, and Why It’s Part of FIERCE. Chontel Duncan. https://www.chontelduncan.com/blogs/fitness/amrap
3. High-intensity interval training for health benefits and care of cardiac diseases – The key to an efficient exercise protocol. National Center for Biotechnology Information, U.S. National Library of Medicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6763680/ 
4. The Mental Health Benefits of Exercise. HelpGuide. https://www.helpguide.org/articles/healthy-living/the-mental-health-benefits-of-exercise.htm 
5. The Mental Health Benefits of Exercise. HelpGuide. https://www.helpguide.org/articles/healthy-living/the-mental-health-benefits-of-exercise.htm 

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What’s your favorite type of fitness workout? Are you all about the cardio exercises? Do you prefer to lift weights? Or is it spin classes that you just can’t get enough of? There are many types of exercises from calisthenics vs weights to high intensity vs low intensity workouts that keep our bodies active in our own way. 

While everyone has their favorite workout routine, switching it up every so often can be a great way to challenge some of your other muscles and maximize the benefits your body receives from a workout. One type of workout you should try adding to your routine is Tabata . 

Tabata is a type of high-intensity interval training, but it only lasts four minutes. This short HIIT workout spikes your heart rate and burns a high amount of calories. While that may sound easy, you might be surprised by just how challenging and effective it can be. To learn more, check out the basics of Tabata  and our five Tabata  workouts for beginners below. 

Tabata for Beginners: The Basics

High-intensity interval training is an effective way to burn a significant amount of calories in a short amount of time. This, in turn, can help you lose fat and gain muscle faster. 

If a HIIT workout interests you, then you should consider trying a Tabata style workout. Tabata is a type of high-intensity interval training that was created by a Japanese professor in the 90s. Although it was originally intended for training speed skaters, it’s now an incredible workout that anyone can apply to an array of moves. 

The format for this 4 minute training is  relatively simple to remember. To turn your workout into a Tabata  workout, follow these steps:

• Work for 20 seconds
• Rest for 10 seconds
• Repeat 

Traditionally, Tabata  workouts consisted of about eight rounds of just a single exercise, but you can get creative and adapt it to include different exercise moves. For example, some classic Tabata training moves can include:

• Lunges
• Burpees
• Pushups 
• Sprints
• Rowing
• Kettlebell swings 
• Squats

Tabata intervals and training can definitely be challenging to workout to. But, Once you’re ready to get started, try out some of our five Tabata  exercises for beginners below.

Always remember to warm up before any exercise. The benefits of warming up before a workout are essential to prevent injury, get your body ready for working out, and more. 

Tabata Workout #1: The Lateral Squat

The lateral squat is one of the best Tabata workouts for beginners because it offers a low-impact move that will still shred your lower body.

• Begin by standing with your arms by your sides and your feet together.
• Laterally step your right leg out to the side, then lower your body into a squat position.
• Push off of your right leg to return to your original standing position, then repeat this process on the left side.
• Continue to repeat this pattern, alternating your legs for 20 seconds.
•  Rest for 10 seconds.
• Repeat until you’ve hit a total of four minutes.

Tabata Workout #2: The Lateral Jump Squat

This Tabata exercise  is similar to the lateral squat, but it incorporates a jump for added explosive movement. 

• Begin by standing upright with your arms at your sides and your feet hip-width apart.
• Swing your arms and slightly bend your knees, jumping to the right and immediately lowering your body into a squat position.
• Without resetting to a standing position, immediately push up from your squat and laterally jump to the left, lowering your body into a squat again.
• Continue to jump squat from right to left for 20 seconds.
• Rest for 10 seconds.
• Repeat until you’ve reached a total of four minutes.  

Tabata Workout #3: The Push-Up

It’s an oldie, but a goodie—the push-up. To incorporate this upper body burner into your Tabata  routine, follow these steps: 

• Start in the push-up position with your feet together. (If you want to make it a little easier, you can start in the push-up position with your knees on the ground.)
• Lower your chest to just above the ground, then push yourself back up into your starting position.
• Continue this process for 20 seconds, then rest for 10 seconds.
• Repeat until you’ve reached a total of four minutes. 

Tabata Workout #4: The Burpee

The burpee works both your upper and lower body while challenging your cardio endurance with explosive jumping movements. 

• Stand straight with your feet hip-width apart.
• Bend your knees and hips and drop to the ground, placing your hands on the floor under your shoulders.
• Once your hands are on the floor, jump your feet back so you’re in the push-up position. (For an added challenge, insert a push-up here). 
• Retract your feet back up to your hands by jumping, then jump up into the air, reaching your arms above your head.
• Continue this for 20 seconds, then rest for 10 seconds.
• Repeat for a total of four minutes. 

Tabata Workout #5: The Star Jack

Take your jumping jack to the next level with a Tabata  favorite—the star jack. 

• Start with your arms at your sides and your feet together.
• Drop into a half squat (until your fingertips reach around your shin bone). Then, jump up into the air.
• As you jump, lift your hands over your head and spread your legs outward to create the shape of an X.
• When you land, return your arms to your sides and your feet together, and lower yourself into the starting squat position.
• Repeat for 20 seconds, then rest for 10 seconds. 
• Do this for a total of four minutes. 

All of these Tabata training exercises are great for any fitness level, but special for a beginner. Tabata workouts are also the perfect fun group workout ideas to challenge everyone and get to exercising together. 

Try Your New Tabata Routine At Chuze Fitness

While we all have our favorite workout routines, adding a little Tabata  to your fitness regime can challenge your muscles and help you burn serious calories. Looking for a clean, spacious, and friendly gym to try your next Tabata  workout? Chuze Fitness has you covered. 

With turf areas, circuit training areas, state-of-the-art equipment, and many other amenities, you won’t have a problem finding the perfect space to achieve your fitness goals. Plus, with memberships starting as low as just $9.99 per month, you’ll be shedding calories and saving cash. Find your nearest Chuze Fitness today.

Sources:

1. How to do a Tabata workout for beginner, intermediate, and advanced fitness levels. Insider. https://www.insider.com/tabata-workout
2. 9 Must-Try Moves to Get Started with Tabata. Greatist. https://greatist.com/fitness/best-tabata-moves#how-to-do-it 
3. The Best Tabata Workout for Beginners. Shape. https://www.shape.com/fitness/videos/best-tabata-workout-beginners 
4. Great Tabata Exercises for Beginners. 8Fit. https://8fit.com/fitness/great-tabata-exercises-for-beginners/ 

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Have you ever been at the gym and noticed a group of 20 or so people all working out together in one of the side rooms? Have you ever gone to the pool and noticed a bunch of people all doing the same movements together? Have you been on your couch at home and seen advertisements of people working out together?

Seeing all this group exercise might have you wondering, should I be working out with a group? What are the benefits of group exercise?

There’s actually plenty of fun group workout ideas and a myriad of benefits of working out in a group. While the benefits that are most important to you may be different from the ones that are most important to someone else, it’s worth knowing what they are so you can decide if group exercise is right for you. In this guide, we’ll explore the top 9 benefits of group exercise.

#1 Group Exercise Can Motivate You

The first of many benefits is that group training can motivate you in your fitness goals, and sometimes just showing up. We always begin the year with the best intentions, motivated to start exercising regularly. But, after a couple of months, the excuses can start to creep in

• Exercise is hard
• I’m too tired to go to the gym today
• My body is sore from the last time I went
• It’s too cold outside
• I have a lot of work to do
• There’s just not enough time
• Exercise is really hard!

To be fair, these are all valid reasons—exercising can be difficult, and we don’t always feel internally motivated to go to the gym. This is where group exercise can be helpful.

If you commit to meeting a friend for lunch, you may need to cancel based on any number of factors, but you’ll make every effort to try and make that lunch date because you made a commitment. Right? 

Group exercise works the same way. You committed to yourself, your instructor, and your group that you would show up to exercise with them at a certain time. That extra commitment in a group setting may just be the motivation you need to push through the excuses.

#2 Group Exercise Can Help You Build Healthy Habits 

In a scientific survey conducted in Australia, researchers asked 3,610 young women about three things:¹

• Their level of physical activity
• Their eating habits
• The social norms around these first two categories 

They found that the answer to the final question about social norms was predictive when it came to the first two answers. What does this mean? 

If the women were surrounded by people who were normally physically active, they tended to be physically active. If they were surrounded by people who ate healthily, they also tended to eat healthily. And vice versa.

As humans, we tend to adapt our behavior to meet the behaviors of those we associate with. Knowing that, if we want to be healthier, we should hang out with people who are being healthy (like people in a group exercise class).

#3 Group Exercise May Help You Get More Out of Your Workout

Do you want to know another thing about humans? We’re naturally competitive, and we all want to be the best. When you work out with other people, it’s natural to push yourself a little harder to not feel like you’re underperforming. This could lead to better overall gains from your workout.²

Of course, this approach does have its limits. For instance, just because you work out with the Los Angeles Lakers doesn’t mean you’ll be able to dunk a basketball. And if you feel like the weak link no matter how hard you try, you may become discouraged. It’s important to find a group that suits your fitness level so you can be motivated in a realistic way.

#4 Group Exercise Can Offer Support

Once you find the right group, their support can help you push through tough workouts. 

Since everyone is doing the same exercises, you all know the difficulty of the movements. This means you can lean on each other to avoid moments of discouragement. Finding a non-judgmental, supportive group can go a long way to making exercise something you look forward to.

#5 Group Exercise Can Ensure Proper Form

Group classes tend to be led by expert instructors. Why is that important? 

Even basic exercises have a lot of technical form elements that help ensure you get maximum benefit and avoid injury. Just look at some of the cues you should be aware of when doing a push-up:³

• Hands slightly outside shoulder width
• Neutral curve in the lower back
• Core engaged
• Glutes squeezed together
• Scapula retracted to ensure your chest initiates the motion (not your shoulders)
• Elbows only flared about 45 degrees to prevent potential shoulder injury 

That’s already a lot to think about, and you haven’t even started the movement yet! Thankfully, it’s the instructor’s job to know the proper form and to help you perform the exercise correctly. Learning through an expert allows you to avoid injury and get the most benefit possible from each exercise.

#6 Group Exercise Can Introduce You to New Movements

In addition to teaching you proper form, a good instructor may also be able to teach you new ways of achieving your goals. For instance, they might introduce you to new exercises that you can incorporate into your routines. 

They can also introduce you to new forms of exercise you may enjoy more than what you’ve already been doing.

There’s nothing wrong with running on a treadmill or lifting weights. But if those traditional forms of exercise are making you bored, classes may inspire you to try something new that works even better for your goals.⁴

#7 Group Exercise Can Help You Make New Friends

In a group exercise class, you’re going to meet people who you’ll have at least one interest in common with—a desire to workout and get healthy. Over time, these people may become your friends. This can have benefits both inside and outside of the gym:⁵

• Learning – Many of us learn by watching others, and in group workout classes, it’s not just your instructor you can learn from. By watching others in your group (and them watching you) you may be able to help each other with issues that your instructor might miss.
• Barrier breakdown – It’s not just waning motivation that keeps us from the gym. Sometimes, life gets in the way, but having a group of friends can help. Whether that help comes in the form of offering you a ride when your car’s in the shop or taping a class for you so you don’t miss a day, your new friends can help you overcome the hurdles life throws at you.
• Socialization – Your new friendships don’t have to be tethered to the gym itself. Outside of the gym, you may find yourself grabbing drinks with your group or going to a movie together. After all, part of the fun of group exercise is the group element.

#8 Group Exercise Provides Structure

Another thing that’s easy to overlook is how we structure our exercise sessions. When we’re on our own, we may feel pressed for time and end up skipping our warmup, cutting our exercises short, or eliminating our cool down. That may save us time, but it can also lead to less effective sessions and a higher likelihood of injury.

By having a set start and end time, as well as a consistent structure, group classes take away our ability to short-change ourselves. They keep us safe from our own (sometimes misguided) shortcuts.

#9 Group Exercise Offers Variety

Do you know those frozen yogurt shops where you can go in and try a seemingly endless number of flavors and toppings? The group exercise offerings at your gym probably offer a comparable variety of fitness programs to choose from. Whether it’s HIIT group workouts, Tabata workouts for beginners, indoor cycling classes, etc., there’s always a group fitness class or exercise to get everyone involved. 

Just look at some of the classes offered here at Chuze Fitness:

• Body Combat – Punch, kick, and block your way through a workout that challenges you from a cardio and muscle-building standpoint.
• Zumba – Try a mixture of exercise and dance that emphasizes fun while you work.
• Yoga – Connect to your breath while pushing your core strength and your overall flexibility.
• Piya® – Love yoga? Love dancing? Love athletics? Blend all three with this ultimate workout.
• Aqua Fit – By getting you in the water, this class provides a perfect, no-impact option for those looking to recover from injury or those who just want to test their fitness levels off the land.

And these are just five examples. No matter what you’re looking for, there’s bound to be a group class that can deliver it.

As always, don’t forget the benefits of warming up before a workout, which can prevent injury, improve endurance, and more. 

Find Your Group at Chuze Fitness

Group fitness provides both physical and mental health benefits and can be motivational to your fitness goals. At Chuze Fitness, we offer plenty of group exercise options, so you can enjoy all of the benefits of group exercise classes. Of course, if you’re still more of a solo workout individual, we have plenty of options for that, too.

Plus, our gyms are well-equipped, spotless, and full of friendly staff members that are here to help no matter where you are on your fitness journey.

If you’re ready to get all you deserve from a gym (at a price you can afford), find a Chuze Fitness near you.

Sources: 

1. International Journal of Behavioral Nutrition and Physical Activity. Is healthy behavior contagious: associations of social norms with physical activity and healthy eating. https://ijbnpa.biomedcentral.com/articles/10.1186/1479-5868-7-86 
2. NBC News. The health benefits of working out with a crowd. https://www.nbcnews.com/better/health/why-you-should-work-out-crowd-ncna798936  
3. National Academy of Sports Medicine. THE ANATOMY OF A PUSH-UP: EXPLORING PROPER PUSH-UP FORM AND TECHNIQUE. https://blog.nasm.org/nasm-guide-to-push-ups/form-and-technique 
4. ACE. Benefits of Group Fitness Classes (Top 5 Reasons People Love Them). https://www.acefitness.org/education-and-resources/lifestyle/blog/5892/benefits-of-group-fitness-classes-top-5-reasons-people-love-them/ 
5. Washington Post. Group exercise may be even better for you than solo workouts. Here’s why. https://www.washingtonpost.com/health/exercise-motivation-group-workout-online/2021/02/19/c922b9a6-538c-11eb-a931-5b162d0d033d_story.html 

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Most things are better with friends, and exercise is no exception. In fact, there are many benefits to group exercises: 

• they can be more motivating, 
• they can provide instruction and structure, 
• and they can also just be more fun than working out on your own.

With that in mind, you might wonder what are some fun group workout ideas you can incorporate into your fitness routine? Well, when it comes to fun group workouts, the list is only limited by your creativity. Whether it’s a team building exercise, a fitness class, or just a group fitness effort, there’s always a group workout to get everyone involved. 

From yoga to weightlifting to Tabata workouts for beginners, your options are endless. To help you get an idea of your options, let’s take a look at 9 fun group exercise workouts to help you find something that fits your preferences and needs.

#1 Walking with Friends

Let’s start with something that everyone should be doing for themselves, even though it often gets overlooked. In today’s society, where many of us have sedentary jobs and drive wherever we need to go, it’s easy to overlook walking as the essential exercise it is. 

Just some of the benefits of a brisk walk include:¹

• Weight loss – Walking has been shown to help people regulate their cravings for sugary sweets. Going for a walk also burns calories. Burning calories and avoiding those sweet snacks will promote a better overall diet and lead many people to lose excess fat.
  

• Improved overall health – A meta-analysis in the British Journal of Sports Medicine found that group walking led to myriad health benefits in participants, including:²
  

• Lower blood pressure
• Lower resting heart rate
• Lower body fat and BMI
• Lower total cholesterol
• Lower incidents of depression
  
  
• Better joint function – Walking has been shown to ease pain from arthritis and even lower the likelihood of arthritis occurring.

In short, walking is a simple physical activity  that everyone from beginners to advanced fitness enthusiasts should be doing regularly. Walking with a friend or a group of friends can help you stick to your walks and make them feel less like exercise and more like fun.

#2 Group Cycling

If you want to challenge yourself while still pursuing a low-impact form of cardio, cycling may be just what you’re looking for. Although cycling in a group won’t afford the same social options as walking with a group (at least not until you grab brunch after your ride), there are benefits to biking with others. 

While biking with friends can help with motivation and pace, it’s also a good idea for safety because of a couple of factors:

• Visibility – Most cycling takes place on roads that you have to share with cars. That means there’s always the possibility of a collision, and if you’re on a bike, you don’t want to be colliding with a car. By being in a group, you’re much more visible to motorists, which will allow them to give you your necessary space.
  
• Emergency response – In the unfortunate event something does happen, you may need help. Whether that means first aid, calling authorities, or just helping you get back on your bike and making sure the gears are all working, it’s good to have a group of friends with you.

#3 Group Running

Running can be a great cardiovascular workout, but it’s often hard for people to stick to a running routine. Why? 

Well, running can get monotonous (especially when the weather is less than ideal) and it can be easy to skip a session. Having a group will help with motivation, but it can also add some variety to your runs. Some ideas you can try include:³

• Team races – Break your group up into two teams and pit yourselves against each other. Competition can be a great way to push yourselves. Plus, putting yourselves into groups allows runners of different skills to join forces, minimizing anyone’s feelings of self-consciousness.
  

• HIIT competitions – High-intensity interval training is a popular form of cardio where you go hard for brief periods, then rest. Sprint races and wind sprints are good options for this, but you can also get creative. This style of work may be especially useful on those rough weather days where you want to limit your time outside.
  

• Nighttime or sunrise runs – Running at novel times of the day is another way to add variety to your group runs. Not only will the scenery look different, but the way your body feels may also be different, potentially making your run more challenging and fun. By planning this sort of run with a group, you’ll be less tempted to either sleep in during a sunrise run or skip out on a nighttime run.
  
• Charity runs – Many different causes sponsor charity runs where you can raise money through your effort. It’s a great way to improve your health while also making a difference.⁴

#4 Water Aerobics

Do you consider yourself more of a seafarer than a land-lubber? Why not work out in a pool? 

Water aerobics classes offer the benefit of essentially zero-impact exercises on your joints because of the natural buoyancy of the water. That makes water aerobics a perfect option for anyone rehabbing an injury, new moms (or moms-to-be), elderly people, or anyone who prefers to spend time in the water.⁵sup>

A workout game in the water or a lap challenge are two fun ways to get a great workout going while having fun and not pushing too hard. 

#5 Yoga

Thinking of joining a yoga class with your friends? A yoga class is perfect for any group looking to get an exercise in and connect with their bodies.

Perhaps there are some people who are still skeptical of whether yoga can be classified as “exercise.” True, yoga won’t increase your physical fitness in the same way something like running will. However, in numerous studies, yoga has been shown to be equal to or better than more traditional forms of exercise when it comes to physical and mental health outcomes.⁶ 

And why wouldn’t it? Yoga invites you to connect with your body and your breath while also challenging your core strength and flexibility. Plus, it can be a lot of fun. 

So, maybe it’s time you pick up a yoga mat, grab a group of friends, and give it a shot. Namaste.

#6 Zumba

Do you prefer dancing to traditional exercise? Luckily, dancing is exercise, and one of the most popular forms of dancing as exercise is Zumba. 

Getting started with Zumba is easy. All it requires is:

• An instructor
• A studio to do it in
• Some music to get you moving
• Willing participants

For groups who want to feel like they’re enjoying a night out while also taking care of their health, Zumba is a perfect choice.

#7 Lifting with a Partner

Weight lifting is often associated with brawny types loudly grunting in the corner of the gym while they try to get bigger and bigger. If your goal is to get big, that type of heavy lifting can certainly help you reach your bodybuilding goal. But what about people who just want to get healthy and work on a lean physique? Should they lift weights?

The answer is yes—strength training has been shown to have several benefits including:⁷

• Improving your overall musculoskeletal health.
• Improving your normal daily function (from lifting a heavy grocery bag to simply climbing a flight of stairs).
• Reducing joint pain and lower back pain.
• Reducing the risk of developing osteoporosis and sarcopenia.

Plus, weight lifting can also help lower body fat and blood pressure. 

So, whether you want to be jacked or not, strength training is a useful form of exercise anyone can benefit from. By lifting with a partner, you increase your safety by:

• Having someone to spot you while you lift 
• Having someone who can watch your form and help you avoid injury

#8 Team Training

If lifting with a partner is good, why not expand it and lift with a whole team? Some of the added benefits of team training include:

• Supervision from an expert instructor
• Motivation from numerous team members
• Structured workout plans to track your progression
• A variety of exercises to keep things interesting
• The ability to do exercises that require more than one participant

There’s nothing wrong with solitary weight training if that’s your preference, but people often make the assumption that you either have the option to go it alone or hire a trainer. With team training, you get the benefits of a trainer while also reaping the social benefits of being part of a group.

#9 Boot Camp

Now that it’s been established that everyone can benefit from both conditioning work and strength work, how can we combine the two? 

Here’s where a boot camp can come into play.

By joining a boot camp group, you’ll be challenged on both fronts and also motivated to push yourself to the limit of your capabilities. It can be a great time to make use of AMRAP workout benefits and create a friendly fitness challenge for everyone. 

That’s a great way to get your sweat on!

Find Fun Group Workouts at Chuze Fitness

Creating a group fitness challenge or joining a class together can be a great way of not only getting exercise but also building team and group trust and having fun together. The benefits of group exercise are plenty to get everyone working out, and Ultimately, your choices for fun group exercise workouts are endless. These are just nine ideas, and there are plenty we haven’t even mentioned. No matter what level of gym participant you are, there are countless options when it comes to group exercises. The best choice for you will be the one you find the most fun and will stick with.

To help you sift through your options, check out the extensive list of group classes we offer at Chuze Fitness. No matter what you’re looking for or what your fitness goals are, we’re here to help you on every step of that journey. Find your nearest Chuze Fitness today.

Sources: 

1. Harvard Health Publishing. 5 surprising benefits of walking. https://www.health.harvard.edu/staying-healthy/5-surprising-benefits-of-walking 
2. British Journal of Sports Medicine. Is there evidence that walking groups have health benefits? A systematic review and meta-analysis. https://bjsm.bmj.com/content/49/11/710.short 
3. Runners World. Fun, Creative Group Workouts. https://www.runnersworld.com/training/a20800314/fun-creative-group-workouts/  
4. Health.com. 24 Awesome Group Workouts That Don’t Feel Like Exercise. https://www.health.com/fitness/fun-group-workouts 
5. Chuze Fitness. Aqua Fit. https://chuzefitness.com/fitness-class/aqua-fit/ 
6. The Journal of Alternative and Complementary Medicine. The Health Benefits of Yoga and Exercise: A Review of Comparison Studies. https://www.liebertpub.com/doi/full/10.1089/acm.2009.0044 
7. Science Direct. Potential Health-Related Benefits of Resistance Training. https://www.sciencedirect.com/science/article/abs/pii/S0091743501909090 

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