Chuze Fitness

5 Stretches For Upper Back Pain

Wed, 11 Jan 2023 15:26:32 +0200

5 Stretches For Upper Back Pain

If you’re like most people, you probably don’t spend much time thinking about your upper back. On a good day, you are at best only marginally aware of the necessary role your upper back plays in the range of motions, movements, and non-movements you perform all the time—like steering your car, sitting up at your desk, or holding up your phone to peer into its endlessly beguiling depths.

But on a bad day, the slightest pain or discomfort can force the awesome centrality of your upper back into stark, even searing, focus. Previously innocuous actions like putting on your coat or opening a door become agonizing reminders of how easy everything was before your back decided to betray you.

So is stretching good for you and your upper back pain? Fortunately, when your upper back has you feeling down, a few quick, easy, and low-strain stretches could be all it takes to alleviate the pain, soothe your sore muscles, and hasten your trip down the road to recovery.

How Stretches Can Benefit Your Upper Back

The first thing you should know about your upper back is that it is a marvel of natural engineering. It’s a complex and interconnected network of bones, muscles, discs, ligaments, tendons, and nerves. Without these, you’d be unable to shrug, raise a toast, or even hold your head up (to say nothing of absolutely killing arm day three times a week, like you always do).

For clarity’s sake, we can define the “upper back” as the region of the body’s posterior that starts at the neck and ends at the lumbar (or the area north of your hips just below your ribcage). This region includes your neck, shoulders, and arms, in addition to your back’s uppermost quadrant, known scientifically as the thoracic spine.¹

But not far beneath the skin, dozens of muscles are busy flexing and relaxing, contracting and extending, again and again and again, ad infinitum—all in service of posture, mobility, and prime movements like pulling.

The upper back is home to several essential muscles, including:²

The four muscle sets you activate when you want to move your head.
The seven muscle pairs you use to move your shoulders.
The five muscle pairs that control your arms.

The upper back is also home to a few fugitives and dual citizens from the middle and lower back, plus one or two key muscles that contribute to your spinal movement. But when it comes to knowing how to stretch your upper back to relieve pain, the four most important muscles are:³

The trapezius – You and your entire body have the “traps” muscle to thank for your ability to move. If you have good posture or enjoy doing The Wave at baseball games, you’re even more indebted.
The latissimus dorsi – Also known by its nickname, “Lats,” you rely on this muscle whenever you raise or rotate your arms or shoulders.
The levator scapulae – You’re enlisting the help of this muscle each time you perform an action that lifts your shoulder blades.
The rhomboids – The rhomboids, major and minor, are like the dynamic duo of upper back muscles. Their mission? To pull the scapula or shoulder blades toward the spine.

In other words, your upper back carries a bevy of all-important tasks on its literal shoulders. So whether you’re aching from an injury, suffering a case of post-workout DOMS, or sore from poor posture, here are five stretches for upper back pain relief you can try right now.

#1 Work Out Your Rhomboids

If your upper back pain is localized to the middle of your upper back region, it could be the result of muscle tension and tightness between your shoulder blades. Fortunately, this super simple stretch targets middle back pain and may be able to take the tenacity out of that built-up tension.⁴

Here’s how to stretch your shoulder blades properly:

Step 1 – With your arms at chest level in front of you, link your elbows together, beginning with right over left.
Step 2 – Next, bring your left hand over your right arm so that they are interlinked and apply pressure.
Step 3 – Hold or apply incrementally greater amounts of pressure for 20-30 seconds, then switch arms and repeat.

#2 Loosen Up Your Latissimus Dorsi

If you’re someone who keeps active with exercise or athletics, it’s a good idea to choose a comfortable stretch for upper back pain that’s focused on your lats.

Why?

Because not only is the latissimus dorsi the biggest muscle in your back, but it’s also one that can routinely suffer strain from a range of physical activities, from playing tennis to shoveling snow.⁵

That said, a few reps of classic side stretches could help loosen your lats and ease your pain.

Here’s how to perform latissimus dorsi side stretches:

Stand with your arms above your head.
Using your right hand, grab your left arm at the wrist.
Gently pull your left arm toward the right side of your body for 20–30 seconds.
Switch sides, repeating two or three times.

#3 Target Your Upper Trapezius

A decreased range of motion in your arms, tenderness in your shoulders, and stiffness in your neck can all signal a sore trapezius.⁶ This could result from incidents like overexerting yourself at the gym, pinching a nerve, or having bad posture. But not to worry: this upper back stretch aims straight for your tired traps—and could offer an escape from the pain.

You can target your trapezius by standing or sitting and bringing one hand over your head to grasp the opposite side. Place your free arm behind you and slowly pull your neck and head down toward the shoulder of the arm you’re pulling with. If you desire a more intense stretch, feel free to apply more pressure.

After about 30 seconds, switch to the opposite side and repeat.

#4 Target Your Lower Trapezius

The trapezius is one of those wily “don’t-fence-me-in” type muscles that refuse to be contained to only one part of your back. Instead, it stretches from the bottom of your neck to a point at the very middle of your back. For that reason, doing stretches for back pain that target your upper and lower traps may help expedite your healing.

To stretch your lower trapezius, stand up with your arms above your head as if in homage to the letter W. Then, squeeze your shoulder blades together while slowly lowering your elbows to about stomach level.

Hold that position for two or three seconds, then gradually lift your arms past your starting position—this time, you should aim to honor the letter “Y,” holding for another two or three seconds. Repeat the upper back stretch up to 10 times depending on the extent of your soreness.

#5 Liberate Your Levator Scapulae

Any number of rigorous workouts could potentially strain the levator scapulae. But if you have upper back pain, especially in the neck and shoulder blades, it doesn’t necessarily mean your exercise routine is to blame. The culprit could even be your smartphone.

In studies, levator scapulae pain has been linked to sustained craniovertebral angles—the downward-facing, bent-neck posture most of us assume whenever we’re absorbed in our cell phones.⁷ So it could be worth it to reconsider your posture when you’re scrolling away, in addition to adding a good levator scapulae stretch to your routine.

Here’s an excellent way to stretch your levator scapulae:

When seated, use your left hand to grab the underside of your chair.
Gradually turn your head toward the right while bringing your chin toward your chest.
With your right hand, carefully force your head down and to the left.
Hold for about 20 seconds.

When you’ve finished, be sure to repeat the stretch for the other side.

Bonus Stretches for Upper Back Pain

When you’re doing stretches for upper back pain, never underestimate the power of yoga. If you are questioning, “Is yoga good for you?” it is important to know that a few standard yoga poses can open things up and mollify an aching upper back. Yogis far and wide recommend the following simple poses as time-tested answers for how to stretch your upper back:⁸

Balasana (Child’s Pose) to flex the spine and stretch the shoulder blades
Marjaryasana (Cat Pose) to loosen tight muscle trigger spots
Bitilasana (Cow Pose) to re-energize worn-out muscles
Ustrasana (Camel Pose), a back-bend style pose to open the shoulders

New to yoga? No worries. Yoga is one of many incredible fitness classes available at Chuze, each led by one of our friendly and inspiring instructors. Signing up is as easy as searching for “Chuze gyms near me” and joining the fun.

Chuze Fitness: For a Different Gym Experience

At Chuze Fitness, we know it doesn’t take much for upper back pain to get in the way of your fitness goals. But sore, achy muscles aren’t always a reason to skip the gym—especially not when your gym is Chuze, the friendliest, biggest gym around.

Enter any Chuze location and you’ll find state-of-the-art exercise machines, workout equipment, and first-rate amenities you’d expect from the world’s fanciest gyms, like pools, hot tubs, and our exclusive iChuze app. Plus, our approachable, knowledgeable staff and supportive community of members from all fitness levels are here to make you feel like part of the family.

At Chuze, we’re all rooting for you. Isn’t it time we met?

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:

Cleveland Clinic. Upper Back Pain. https://my.clevelandclinic.org/health/symptoms/22866-upper-back-pain
Good Path. The Muscles of the Back. https://www.goodpath.com/learn/muscles-back#
Cleveland Clinic. Back Muscles. https://my.clevelandclinic.org/health/body/21632-back-muscles
Back Intelligence. 7 Specific Upper Back Stretches For Back Pain Relief. https://backintelligence.com/upper-back-stretches/
Healthline. Latissimus Dorsi Pain. https://www.healthline.com/health/latissimus-dorsi-pain#causes
Cleveland Clinic. Trapezius Muscle. https://my.clevelandclinic.org/health/body/21563-trapezius-muscle
PubMed Central. Correlation among smartphone addiction, craniovertebral angle, scapular dyskinesis, and selected anthropometric variables in physiotherapy undergraduates. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6695020/
Yoga Journal. 7 Yoga Poses to Relieve Your Upper Back Pain. https://www.yogajournal.com/poses/yoga-by-benefit/back-pain/yoga-for-upper-back-pain/

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Micro Workouts You’ll Love

Mon, 09 Jan 2023 15:32:20 +0200

Micro Workouts You’ll Love

Let’s face it—most of us lead incredibly busy lives. And aside from managing our jobs, families, and homes, we all have personal goals to fit in, too: like finally finishing retiling that bathroom floor, getting to that stack of books gathering dust on your nightstand, or squeezing in some time to catch up on your fave true crime series. In the spare moments when we catch our breath between work and play, it’s no wonder there’s barely time for exercise.

If this rings true for you, it’s time to reap the benefits of a high-intensity micro workout. Imagine your muscles burning like they do after a longer workout, but in a fraction of the time.¹ Plus, you can break out a micro workout nearly anywhere, and you don’t have to be at the gym to fit one in (although the resources at a gym like Chuze Fitness can broaden your workout options).

So, how can you incorporate a micro workout? To save you some time, we’ve curated the 4 best micro workouts out there to help you tackle your goals in a flash. We’ll keep it short and sweet.#1 HIIT for the Win

What is a HIIT workout? When you combine short intervals of vigorous exercise with brief bouts of dedicated rest, you can improve heart health, anaerobic capacity, and lose weight—so if those are your goals, this micro workout could be your top pick.¹ This high intensity interval training (HIIT) workout only takes 20 minutes.

Perform these HIIT workouts for beginners for 30 seconds each, resting for 90 seconds before moving on to the next exercise:

Mountain climbers – Begin in the position of a high plank, arms straight and hips elevated, as you alternate kicking each knee into your chest as quickly as possible. After 30 seconds, you should be trying to catch your breath.

High knee kicks, raised arms – Stand with your feet shoulder-width apart, and raise your hands into the air with your palms facing each other. Run in place, making sure to kick your knees upward as high as they’ll go. Land on the balls of your feet and lift your chest for the 30-second duration.
Jump squats – Stand with your feet facing slightly outward and slightly farther out than the width of your hips. Lower your bottom into a squat until below the knees, then jump into the air and come back down for a controlled landing. Repeat for 30 seconds.
Frogger – Begin again with a high plank position with your hands directly below your shoulders. Now use your core to jump your feet up and to the outsides of your hands—into a low squat position. Then, jump your feet backward, back into the plank. Repeat.
Skater – Stand on your left leg with the right leg raised behind you, leaning your upper body forward. Your right arm should be in front of your body, and your left arm lifted up and behind you. To reverse the position, lift your body up and swing your right leg and arm out to the side, hopping to land on your right foot and swinging your left leg up and back, with your left arm held in front of you. Now hop back to your starting position. Repeat these wide-side jumps until your 30 seconds are up.

Don’t forget to rest for the full 90 seconds between each exercise. If you don’t have time for the full 20-minute workout, you can select half of the exercises for an even shorter, 10-minute version.

#2 Four-Minute Shredder

Looking for a short workout with even higher intensity? Try this micro workout that should get you thoroughly winded in under five minutes. This workout involves four rounds of 40-second high-intensity exercises, each followed by only 20 seconds of dedicated rest. Here are the movements:

Round one – Squats
Round two – Push ups
Round three – Mountain Climbers
Round four – Alternate between all exercises—squat, pushup, mountain climber, and repeat.

Perform each movement for the full 40 seconds, using all the energy you can muster, and, again—although the time is short—dedicate 20 seconds to rest after each intense exercise.

#3 Stairstep Microburst

If you have a flight of stairs with at least ten steps at your disposal, try out this stair climbing sequence for a ten-minute micro workout. This workout involves going up and down the stairs in cycles of five, making an adjustment each time:

First climb and descent – Climb up and down normally.
Second climb and third climb – Climb the stairs much faster.
Fourth climb – Climb and descend the steps two at a time, trying not to use the rails.
Fifth climb – Lunge up the stairs two at a time.

Repeat this cycle once or twice for an effective cardiovascular and strength micro workout that targets your leg muscles and gets your heart pumping. There are additional stair climber benefits you can receive if you keep up with this workout as well.

#4 Jump Rope Micro Workout

This five-minute workout only requires minimal equipment—a jump rope—and only for the first exercise. If you don’t have a jump rope, try swapping it out for another round of jumping jacks. Perform each of the following for exactly one minute and rest for a minute after the fourth exercise before you repeat, if desired.

Jump rope – Jump with your feet close together and maintain a good pace for one minute.
Plank – With your elbows resting on the ground, shoulder-width apart, maintain plank position for one minute.
Lunges – For one minute, take giant steps forward, lowering each knee almost to the ground.
Jumping jacks – An often underrated exercise that engages the entire body and bears its full weight, you’ll want to perform this simple move, again, for one minute.
Rest – For one minute, take a much-needed breather before repeating this cycle.

Chuze Fitness Strives to Support Your Fitness Goals Wherever You Are

In the span of just a few minutes, you could transform your spare time into a strength-building workout.

At Chuze Fitness, we know how precious your time is, and that’s why we aim to help you achieve your goals through quick workouts and accessible tools. If you want more motivation for workouts you can complete anywhere, anytime, check out the iChuze app. With fitness classes, meditations, and live stream workout sessions, this dynamic app has all you need to fit in your routine on the go.

Reviewed By:

Sources:

Plos One. Twelve Week of Sprint Interval Training Improves Indices of Cardiometabolic Health SImilar to Traditional Endurance Training despite a Five-Fold Lower Exercise Volume and Time Commitment. https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0154075

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Gym Safety: A Complete Guide

Wed, 04 Jan 2023 15:33:37 +0200

Gym Safety: A Complete Guide

Are you pumped up to hit the gym more often? Whether inspired by the new year or just carpe-ing the diem, congratulations on your resolve. Knowing how to create a workout routine is one of the best things you can do for yourself.

Before you go full steam ahead on your fitness goals, however, it’s important to know how to do so safely. Exercising improperly or not using gym equipment correctly can not only get in the way of the results you’re hoping for, but can also result in injury. On the other hand, knowing proper habits and techniques can help to keep you safe from harm and optimize your workout for even better outcomes.

Whether you’re looking to start exercising at a fitness center or already have some experience under your (lifting) belt, we’ll discuss some gym safety tips that can help to ensure your fitness regimen is all gain, no pain.

Prepare Before You Get to the Gym

Gym safety starts well before you ever pick up a barbell. It starts even before you walk in the door! Follow these steps to make sure you’re in good shape to get in shape.

Talk to Your Doctor

An annual health checkup from a physician is recommended for everyone, and can reveal conditions that could affect your exercise ambitions.

And while it’s not mandatory to consult with a doctor about your fitness plans if you’re in good health, you absolutely should if you:¹

Haven’t been active in a long time
Have high blood pressure
Have diabetes
Have heart disease
Have asthma
Have osteoporosis or another bone or joint disease
Have a neurological illness
Have another preexisting condition
Are pregnant
Smoke
Are on medication

If you have these or any other unaddressed health symptoms, it’s wise to consult your physician before starting a new workout routine—especially a rigorous one.

Acquire the Proper Equipment

You should use proper equipment in good condition designed for the sport or activity you intend to take up. This includes:²

Well-fitting shoes that you replace every 6 months, or as they wear out
Comfortable, light, loose clothes that breathe, especially in hot weather
Easily-removable layers for cold weather
Whatever protective gear is recommended for your sport, including mouthguards, shin pads, and helmets

Find a Gym Buddy

Some people prefer to exercise by themselves, but in addition to extra encouragement to stick to the program, working out with a friend can improve gym safety by providing:³

An extra set of eyes to watch out for environmental hazards
Feedback to achieve proper form
Encouragement to drink and breathe
A spotter for weight lifting

Follow Gym Etiquette (And Help to Prevent Hazards)

Being aware of yourself and others can go a long way toward gym safety before you ever set foot on a treadmill. Following these gym etiquette practices can prevent injuries for yourself and others:⁴

Be mindful of your surroundings—noticing who is nearby, and what they are doing—and give people the space they need.
Make sure your shoelaces are tied and your long hair is put up.⁵
Scan for trip hazards before you work out, and pick up your towel, water bottle, or any other items from the gym floor before you move on to another part of the gym.
Wipe up any water you may have spilled or excessive sweat from the gym floor.
Wipe your sweat off any fitness equipment after you use it.
Don’t exercise in the sauna or steam room. It’s annoying to others and could be harmful to you.⁴

Warm Up, Stretch, and Cool Down

There’s some debate as to whether warming up and stretching before a workout and cooling down afterward actually prevent injuries, but it is still recommended. It may reduce soreness and, at the very least, can prepare your body to move and help you focus on your workout.

Warm Up

The first part of your workout, even before you stretch, should be to warm up.⁵ There are many benefits of warming up before a workout. Not only does it get your blood flowing, but it also prepares your joints and muscles for the more intense physical activity to come.

Warming up doesn’t need to last long—it can be as short as 3 to 5 minutes, and can include light exercises like:

Walking in place or on a treadmill
Running or lightly jogging in place or on a treadmill
Using an elliptical or stationary cycle at a relaxed pace with minimal exertion before you try for your target level
Rehearsing the movements in the exercises you intend to do to signal those muscle groups that it’s time to engage
Ten pushups, ten knee lifts, and ten squats

Stretch

Stretching at least twice a week can help you to increase your flexibility and range of motion, which can lead to a safer workout.⁵ Stretch after you warm up and follow these guidelines:

Move slowly and deliberately, with control, into and out of a stretch. Don’t make jerky movements.
Hold the stretch for 10 to 30 seconds.
Don’t bounce into a stretch. Over-stretching makes muscles contract, and pushing them further can tear the muscle tissue. If you feel pain, release the stretch.

Cool Down

Cooling down is the last step of your workout, and helps you to bring your temperature and heart rate slowly back to baseline. You can cool down by simply reducing the speed, intensity, or weight of your workout for 3 to 10 minutes before you come to a complete stop.⁵

Use Equipment Correctly

A gym is full of fitness equipment with heavy, fast-moving parts that can injure your fingers, toes, and other body parts. Many have easy-to-read visual instructions. Familiarize yourself with their operation before you use them, and ask gym staff for help if you need it.

Here are some safety tips to keep in mind for common gym equipment:

Bench Press

Though it’s one of the simplest pieces of exercise equipment, with hundreds of pounds of free weight getting thrust into the air over your body, the bench press is also one of the most dangerous. Follow these tips to use one safely:⁶

Recruit someone to spot for you.
Make sure the collars (the clips that keep the weight plates in place) are used correctly.
Keep your feet on the ground.
Hold your chest out and your shoulder blades back.
Keep a firm grip on the bar.
Look straight ahead at the ceiling.
Don’t use your chest to stop or bounce the bar on the way down.
Return the bar and plates to their proper places when done.

Pulley Machines

Pulley machines are safer than free weights, but can still have their own hazards. Follow these tips to help prevent injury:⁶

Learn each machine’s operation before using it.
Check for wear and tear on the cables.
Set the machine’s positions in accordance with your exercise targets.
Make sure the pins are used correctly.

Rowing Machines

Likewise, a rowing machine should be used properly to ensure safety. Follow these tips to safely operate rowing machines:⁶

Check the stability of the machine before you start.
Secure your feet tightly in the straps.
Point your toes up, not curled in or out.
Keep your back straight and be sure not to arch.
Keep the handle parallel to the floor and don’t twist or turn it.

If you are using this machine for the first time, check out these row machine workouts for beginners to make sure you are using this piece of equipment accurately and efficiently.

Other Equipment

Some gym equipment is more self-explanatory, but still needs to be used with respect and care. Examples include:⁶

Stationary bike – Check that you and the bike are the right fit for each other, adjusting the seat and handlebars as needed. Wait until the pedals stop completely before you dismount the bike.
Ab-crunch – Keep your arms bent at 90 degrees. Start light and move with the same control you would for lifting weights.
Elliptical – Maintain an upright position and don’t lean forward over the bars. Confirm that your lower body is supporting your whole weight. Wait until the machine comes to a complete stop before stepping off.

Practice General Workout Safety

There are a few general principles you can bring to any type of workout that will improve the safety and efficacy of your performance.

Be patient – Despite what you might have heard, go hard or go home does not always apply to the gym. Finding a balance between what challenges you and what’s safe for your body is essential to preventing injury. Build up gradually in intensity, frequency, and duration, but never all at the same time.
Listen to your body – Working out can be strenuous, and you should expect (and may even come to enjoy) a little soreness a day or two after exercise. But it shouldn’t be painful. Be kind to yourself and acknowledge your limitations. If you experience pain during your workout, stop. If you are tired all the time, you may be working out too often.
Learn proper techniques – Proper form can boost your performance and keep you safer. Techniques can include everything from proper posture to making sure you breathe in between reps. If you’re not sure what the proper technique is for the exercise you’re performing, ask gym staff or a regular to help you out with a form check.
Seek help when you need it – We all start somewhere. Don’t be afraid to ask for advice when you’re not sure what you’re doing. A personal trainer can help make sure that you move correctly and in a way that won’t strain your lower back or other problem areas, but the price point can be a non-starter. Consider fitness classes or team training if you want to break your record but not break the bank.
Diversify – Develop a balanced program that includes cardio, strength, and flexibility, and vary your workouts to prevent overuse injuries. This also keeps you mentally engaged so you don’t lose concentration.
Hydrate – We lose 1.5L of fluid per hour of exercise.⁷ To prevent dehydration, heat exhaustion, and heat stroke, drink 1 pint of water fifteen minutes before you start, half a cup every 15 to 20 minutes during, and another pint after you cool down.
Rest – Some exercise is better than none, but working out more than five days a week can lead to diminishing returns. Give yourself one or two days off to recover and rest when you’re tired.

Chuze Fitness: A Safe Flex

With these safety tips in mind, you can confidently start or resume your fitness journey with a safer and more efficient gym experience. But when it comes to working out safely and getting help when you need it, it also helps to have a gym community that has your back.

At Chuze Fitness, our mission is to build healthier communities through human connections and kindness. That starts with self-kindness and extends to our gyms being a welcoming place where you’ll feel like you belong and never pressured to push yourself too hard.

It also extends to our astonishingly low price point. Because we believe that we all deserve great results when we search for “gyms near me.”

Reviewed By:

Sources:

Mayo Clinic. Exercise: When to check with your doctor first. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20047414
OrthoInfo. Safe Exercise. https://orthoinfo.aaos.org/en/staying-healthy/safe-exercise/
Verywell Fit. 7 Gym Safety Tips for Healthy Workouts. https://www.verywellfit.com/gym-safety-tips-3435211
Healthline. Know the Code: Gym Etiquette for Every Situation. https://www.healthline.com/health/fitness/gym-etiquette#in-group-fitness
MedlinePlus. How to avoid exercise injuries. https://medlineplus.gov/ency/patientinstructions/000859.htm
SF Healthtech. Exercise Safety Checklist: How to Use Gym Equipment Safely. https://sfhealthtech.com/blogs/post/exercise-safety-checklist
Better Health Channel. Exercise safety. https://www.betterhealth.vic.gov.au/health/healthyliving/exercise-safety
Harvard Health Publishing. 10 tips for exercising safely. https://www.health.harvard.edu/healthbeat/10-tips-for-exercising-safely
USA Today. Working Out From Home: Safety tips from athletic trainers for exercising while staying home. https://www.usatoday.com/story/sports/2020/03/30/coronavirus-athletic-trainers-advice-workout-safely-from-home/2937439001/
Kaiser Permanente. 6 tips to keep moving and avoid injury. https://wa-health.kaiserpermanente.org/6-tips-keep-moving-avoid-injury/

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How to Create a Workout Routine in 4 Steps

Mon, 02 Jan 2023 18:22:23 +0200

How to Create a Workout Routine in 4 Steps

A new fitness routine may be the gateway to the kind of change you sorely need. Maybe it’s been a minute (or a year), and you want to return to a place where climbing up a long flight of stairs doesn’t overwhelm you. Or, perhaps you’re a dedicated gym buff, but you need a new routine to replace the ones you’ve gotten tired of.

Either way, a new exercise routine is your ticket to a fitness goal you’ve set—and want to keep.

That’s why a new workout routine can also be one the most powerful expressions of self-care—focused simply on numbers of reps, and catalogs of personal achievement—to demonstrate to yourself that you’re capable of profound improvement. So, go ahead and change your days for the better. Here’s how to create a workout routine in four easy steps.

Step #1: Make the Time and Claim Your Space

Workout routines are like personal contracts you can make with yourself. And, as with any contract, they come with a couple of basic requirements you’re going to have to stick to if you want results.

Even if you’re not yet sure of the specific results you want, understand that any fitness routine requires two commitments before you can even start:

Time
Space

Knowing how to start a workout routine relies heavily on these two elements—but don’t worry if they sound a little abstract. We’ll break it down below.

Time Is Precious, But Planning Can Help You Carve Some Out

Among your myriad obligations, it can seem impossible to fit a brand new exercise routine into your schedule if it’s not already there. But chances are, you already know you need to prioritize time for physical activity. If finding the time seems too daunting, pull out your planner and take stock of where your time tends to disappear:

Study your schedule – Identify the appointments, meetings, games, and/or recitals you absolutely can’t miss. Make a list of these “must-dos” and any others that are inflexible.
Identify your free time – Now, highlight the gaps in your schedule—lunch breaks, evenings, early mornings, or that sweet spot in the afternoon—and decide whether you can commit any of these to a regular workout routine. Then, decide how many workouts you can fit into a week—whether it’s three, four, five, or even seven—pick a time (or times), and add it to your calendar. Aim to commit to this workout schedule just as if they were one of those “must-do” appointments we mentioned above.
Be patient with yourself – It’s important to keep sight of what you can realistically achieve in a day or in a week. If you can’t recruit help with time-consuming chores like doing the dishes, laundry, or cleaning, or if other commitments fill too much of your space already, give yourself some grace. Study your schedule, take one step at a time, and be ready to forgive yourself if it takes some trial and error.

Stake a Claim to the Space You Need

Just as time is precious, let’s face it: space is limited. It’s constantly taken over, and you need to remember you have as strong a claim to that space—at the gym, for example—as anyone. Also remember that even if space is limited, you don’t have to restrict your workout routine to only one place.

Consider what parts of your new workout schedule can be done with an:

At-home workout – Maybe you have an exercise mat, a treadmill, an elliptical, or weights of your own; an at-home workout can be both effective and convenient.
Outside workout – While the great outdoors doesn’t always offer the equipment some routines need, they certainly open up the available space. Feel the beneficial effects of moving from point A to point B, breathe deeply in the fresh air, and take in the scenery—especially if you need a change of it.
Gym workout – Those with more ambitious goals may also need more space (and gear) with which to accomplish them. With access to a variety of exercise equipment, a gym workout at places like Chuze Fitness offers a comprehensive array of resources to meet the goals you’ll set for yourself.

Step #2: Assess Your Fitness Level and Set Goals

Before you put a new workout routine into practice, test your current fitness capabilities to identify which exercises, and which intensity, is best for you.

If you’re a workout enthusiast already, you might have some idea of your fitness levels and have a handle on goal-setting already. But if you’re still a novice or have been taking an extended break, it can help to start with the basics to assess where you are:

Identify your target heart rate – Your target heart rate is usually about 50%–85% of your maximum heart rate, which is calculated as your current age subtracted from 220.¹ Monitor your heart rate as you walk, jog, or run a mile. Determining how long it takes to reach the target rate for your age can help you understand how much physical exertion you should start with.
Try push-ups and sit-ups – The number of repetitions you can perform of these basic physical exercises should give you an idea of your body’s current fitness capabilities.
Try basic stretches – Sit with your legs straight out and extend your arms to your toes. Gauge the flexibility of your hamstrings, joints, and muscles, and get used to stretching because there are many benefits to warming up before a workout.²

Meeting with a Fitness Professional May Help to Identify Your Goals

To help you better customize your goals for your body’s unique needs, you may benefit from trying out classes taught by certified fitness professionals who can lead you through safe effective workouts while helping assess your fitness level.

Some questions to ask your self to help fine-tune your plan can include:

Whether you’re looking for 5k or marathon training tips
Whether you want to focus on weight loss or strength training
If you simply want to maintain excellent general fitness goals for top health

Decide which fitness goal to work towards, and you may find yourself zeroing in on what type of workout routine works best for you. Cardio-heavy routines should prepare you for that 5K, whereas less frequent, micro workouts that include weight training and the proper nutrition may help you with the muscle growth you want.³

Step #3: Develop and Implement a Workout Routine Suited to Your Goal

Now that you know your body’s fitness level and you’ve decided on goals targeted to weight loss, building endurance, or strength gain, you’re ready to learn how to develop a workout plan.

Based on the time and space available and your individual goals and current fitness, you’ll want to select different activities to help you reach those targets. However, the two example routines below can get you started—and can be adjusted to fit your schedule as needed.

Example Routine for Weight Loss and Endurance

If you want to focus on weight loss and building endurance, then pick a routine that emphasizes cardiovascular exercise over strength training. For example, if you want to know how to build stamina, distribute your week as follows:

3-5 days of the week – Cardio. Incorporate 3-5 cardiovascular workouts during which you maintain your target heart rate over 20-40 minutes. Walking, jogging, spinning, swimming—pick your action and get your heart pumping. While working out, you may even be able to fit in a TV episode, read a chapter of your book, or explore our workouts in iChuze.
2-3 days of the week – Resistance and strength training. Pick a few exercises using free weights, bars, resistance bands, or exercise equipment. For each exercise, try performing 3-4 sets of up to 12 repetitions each. Settle on a challenging resistance.
5 days of the week – Stretching. Aside from the standard daily stretches, experts recommend mobility and flexibility exercises such as yoga or Pilates.³ Try out one of our fitness classes to add a dynamic element to your weekly routine.

In addition, be sure to rest your body for at least one day per week. The same goes for any routine that, alternatively, emphasizes strength training over cardio.

Example Routine for Building Muscle and Strength

If you’re looking to build muscle and increase your strength, your workout plan might look a little different. Try distributing your week this way:

2-4 days of the week – Resistance and strength training. Alternate focus across your different muscle groups over the days, and never exercise the same muscle group two days in a row. For example, try strength training your chest on Mondays, shoulders and triceps on Tuesdays, back and biceps on Thursdays, and legs on Fridays, and don’t forget to include your abdominals and forearms.

3-5 days of the week – Cardio. Try climbing stairs for added leg and glute strength training.

5 days of the week – Stretching is vital during strength training to maintain flexibility of your muscles and movement and decrease the chances of injury.
At least one day of the week – Rest. As much as your muscles grow, they need time to repair and rebuild—which happens while we sleep. In addition to giving your body one or two days off per week, ensure you get enough sleep every night.³

Step #4: Record Your Routines, Track Your Meals, and Capitalize on Your Progress

While this step isn’t necessarily part of the routine itself, tracking your progress can go a long way toward keeping you motivated to push forward.

Use a notebook or your phone to track things like:

The adjustments you make to your routines as the days progress.
Your stats on treadmill, cycling, or elliptical workouts.
The amount of weight you’re lifting and how much you increase resistance week after week.
The different exercises you’re doing, and anything new you discover.

Additionally, you may find great benefits in tracking the macros of your meal plan. For example, if you’re trying to build muscle, you might wish to focus on protein. You may therefore wish to:

Track the grams of protein you currently consume
Determine the daily amount of protein you may need
Consider meal supplements such as protein powder or creatine to assist in the rebuilding of your muscles

Regardless of how your meals play into your workout plan, remember to keep hydrated during workouts.p3

Get into Perpetual Motivation with Chuze Fitness

However you’ve decided to distribute your exercise activity, keep in mind that workout routines are meant to change and evolve with you—so if it’s time to level up, don’t be afraid to transform your routine into something new. And above all, remember to give yourself kindness as you adapt to new habits.

At Chuze Fitness, kindness is at the core of what we do. And we believe everyone should have the gym and community they need to develop an amazing workout routine. Whether you’re aiming to carve out some space for a new workout plan or want to join a small group training session, we’ll be cheering you on every step of the way. And once you’re in motion with Chuze, it’ll be hard to stop.

Join us and experience the Chuze Difference today.

Reviewed By:

Sources:

Johns Hopkins Medicine. Understanding Your Target Heart Rate. https://www.hopkinsmedicine.org/health/wellness-and-prevention/understanding-your-target-heart-rate
Mayo Clinic. Fitness Program: 5 steps to get started. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/fitness/art-20048269
Piedmont. How to create a workout plan for your fitness goals. https://www.piedmont.org/living-better/how-to-create-a-workout-plan-for-your-fitness-goals

The post How to Create a Workout Routine in 4 Steps appeared first on Chuze Fitness.

How To Build Stamina: 3 Best Tips

Wed, 28 Dec 2022 18:25:00 +0200

How To Build Stamina: 3 Best Tips

Physical fitness is about setting goals, kicking your own butt to accomplish them, and then setting even loftier ones. Whether you’re hoping to build muscle, run a marathon, or simply prove to yourself what you’re made of, it takes equal parts endurance, vigor, and verve to prove one’s mettle, even if it’s just to yourself.

But when you feel your ambition hitting a wall, you’re probably left wondering how to build stamina and keep going.

Well, as always, we have your back. Here are three tips for increasing stamina and pushing yourself as far as you can go at the gym.

#1 Consistency Breeds Champions

The best advice anyone can give you for how to build up stamina comes from MLB legend Hank Aaron, who reportedly once said, “Consistency is everything. You have to be able to do things again and again.”

Sure, Hank was talking about baseball, but his wise words are just as relevant to your endurance journey. Pushing yourself in your workouts means showing up for each one with unwavering determination, dedication, and commitment.

There will inevitably be days when simply lacing up for your long run or getting to your fitness class on time feels like a workout on its own. But whether you’re exhausted from your micro workouts, sluggish from a lack of sleep, or just not in the mood, you owe it to yourself to raise your energy level and follow through.

When you do, you won’t just gain the satisfaction of keeping your word to yourself. The fact is, the more consistently you participate in stamina training, the more you get out of exercising. And consistency may help increase stamina thanks to the following benefits:¹

Consistency helps you build an exercise habit more quickly than intermittent exercise
It keeps your muscles loose, lithe, and performance-ready
It trains the body to adapt to new challenges—and to overcome them

If you need help finding how to stay motivated to workout, we have the guide for you.

#2 Build In Rest Days

While you’re barreling past your old physical limits and setting your sights on new ones, it’s important to keep in mind that consistency isn’t strictly about hitting the gym six days a week or running eight miles each morning before the sun’s up. You also need to be consistent in giving yourself time away from your workout routine. Once you learn how to create a workout routine for yourself, it is important that you remember to include rest and recovery time.

If that seems like a contradiction to our first tip, it isn’t. It’s true that when it comes to building stamina, you have to constantly surpass it. But by building in rest and recovery time between breakthroughs, you could have a better shot at avoiding the type of burnout that tempts you to skip a workout here and there.

More than that, building in “rest days” is actually better for your body. Each workout does microscopic damage to your muscles (at least, if you’re working out correctly).² And in the process of healing themselves, your muscles gain strength and mass.

Finally, rest days aren’t just an integral aspect of increasing stamina; they’re also a key to keeping your workout routine safe and productive. Rest days are beneficial because they help:³

Improve your next workout
Reduce your risk of injury
Alleviate muscle fatigue

#3 Fuel Up With Foods That Energize

A well-rounded, balanced diet that leans into powerful proteins, energizing whole grains, and a colorful array of fruits and vegetables is non-negotiable if you’re building stamina.⁴

The food you eat needs to give you a high enough energy level to get through your workout and leave enough nutrients to help your muscles, bones, and joints recover. That means knowing what to eat before a workout and after as well.

Tips for a meal plan that builds good stamina include:⁵

Embrace breakfast – Sleep may be restful for you, but it’s a lot of work for your body. In the morning, be sure to rejuvenate it with a healthy breakfast that features nourishing food and drinks like juice, fresh fruit, whole grains, and low-fat dairy.
Be smart about snacks – Snacking throughout the day is okay, especially if those snacks are filling your tank for your stamina training. That means ditching the candy bar for a granola bar, protein bar, fresh fruit smoothie, or peanuts.
Enjoy a post-workout treat – It’s a good idea to enjoy a meal within two hours of a workout session, ideally one that’s rich in carbs and proteins.

And of course, be sure to drink plenty of water and other fluids to stay hydrated. Take extra special care to drink a healthy amount of water while you’re working out and hydrate right before and after your session to ensure that dehydration doesn’t sour your stamina.

Push Yourself Further With Chuze Fitness

One final insight into how to build stamina is to join a gym where you feel encouraged to pursue all of your physical fitness goals. For more and more people, that gym is Chuze Fitness.

At Chuze, we’re proving that fatigue and burnout are no match for the support that comes from a gym with friendly, talented instructors, an innovative iChuze app to keep you motivated, and fellow fitness freaks who check their egos at the door.

Ready to choose a different kind of gym? Just search “Chuze gyms near me” for a convenient location, then come say hi. We’ll be here when you do.

Reviewed By:

Sources:

National Institute for Fitness and Sport. In Training, Consistency Is the Key To Your Fitness Goals. https://www.nifs.org/blog/in-training-consistency-is-the-key-to-your-fitness-goals
UC Health. Rest and recovery are critical for an athlete’s physiological and psychological well-being. https://www.uchealth.org/today/rest-and-recovery-for-athletes-physiological-psychological-well-being/
Healthline. Are Rest Days Important for Exercise? https://www.healthline.com/health/exercise-fitness/rest-day#benefits
United States Department of Health and Human Services. https://www.hhs.gov/sites/default/files/fitness/pdfs/nnm_tipsheet.pdf
MayoClinic. Eating and exercise: 5 tips to maximize your workouts. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20045506

The post How To Build Stamina: 3 Best Tips appeared first on Chuze Fitness.

5k and Marathon Training Tips

Mon, 26 Dec 2022 18:43:19 +0200

5k and Marathon Training Tips

For rookie runners and marathon masters alike, your journey to the finish line begins well before race day. During the weeks and months leading up to your race, you’ll need to invest significant time and energy into training—whether your goal is to finish with a personal best time or just to finish at all.

That said, training for a marathon or 5k isn’t always as straightforward as the race itself. But with a few 5k and marathon training tips, you can make the most of your training schedule and run a better, safer race.

So without further ado, here are four training tips to ready you for race day.

#1 Have a Training Plan

Most runners train for about two months for a 5k race,¹ while some marathoners spend up to 24 weeks getting ready.² In both cases, the ones who end up achieving their desired results are those who maximize the training period with the help of a strategically crafted 5k or marathon training plan.

Training plans are beneficial for endurance runners of all experience levels because they lend focus and organization to the conditioning process. Some runners choose to craft their own training schedule, but if you’re not an experienced runner, you may find that a premade plan simplifies the process, especially if you aren’t sure how to begin training for a 5k or marathon.

Whichever way you go, make sure that your 5k or marathon training plan includes the following elements:

Training sessions that gradually increase in difficulty
Built-in days for rest and recovery
Varied exercises and workout routines

If you do decide to make your own training plan, read our guide on how to create a workout routine personalized to you.

#2 Don’t Overtrain

While it’s important to make the most of training, you should take care not to overdo it. There’s a fine line between pushing yourself to achieve your goals and pushing yourself to a place where you’re burnt out before you assume the starting position.

For that reason, one of the top tips for running a 5k is to start where you are. If you’re still new to running, you’ll want to begin with short, less strenuous, micro workouts and work your way up to more vigorous, longer workouts.¹

If you’re training to be a marathon runner, be sure to keep your practice runs to a manageable length. In general, your runs should last between two and a half hours to three and a quarter hours.³³ Although it might seem like filling training with longer runs will put you in a better spot to run the 26.2 miles of a marathon, doing four or five shorter runs per week may be more effective.

#3 Consider Cross Training

Chief among marathon training tips is to boost your strength by incorporating exercises besides running into your routine. If you are looking for a strength workout for runners, cross-training is very helpful.

While spending some of your training time on non-running activities might sound counterintuitive, cross-training can have substantial benefits for runners of all stripes. Focusing on running can help you master your form and prepare you for a long race, but adding other types of exercises, such as strength training, promotes full-body well-being that can help you train better and avoid a running injury that can torpedo your goals.

Plus, cross-training is an opportunity to mix things up and keep your training lively and enjoyable. There are many exercises that pair well with marathon and 5k training, including:⁴

Swimming
Biking
Jumping rope
Rollerblading

Cross-training is even easier when you have a well-equipped gym at your disposal. For example, at Chuze Fitness, you’ll find a wide variety of exercise machines, swimming pools, team training and more to augment your training and improve your performance at the big event. Just search for “Chuze gyms near me” to find a nearby location.

#4 Eat Well

Eating a healthy, energy-rich diet is key among tips for running a 5k and marathon running tips alike. This is especially true during training when daily workouts place high demands on energy levels that your job and other responsibilities may already tax.

To that end, your training diet should go heavy on energy boosters like proteins, carbohydrates, and fats.⁵ It should also feature a healthy amount of essential vitamins and minerals. That means eating things like:

Fresh fruits
Whole grains
Vegetables
Lean meats
Low-fat dairy

In addition to knowing what to eat before a workout and after, you should also pay close attention to your eating schedule and your caloric intake. Eating breakfast, lunch, and dinner is imperative during training. And because endurance runners burn caloric energy more quickly than the average person, you’ll want to incorporate healthy snacks between meals to replenish lost calories.

Train Better At Chuze Fitness

Whether you’re training for a marathon, a 5k run, or any other physical fitness goal, it helps to have a supportive community cheering you on from the sidelines. That community is waiting for you at Chuze Fitness.

At Chuze, people from all rungs of the fitness ladder come together to exercise, have fun, and encourage one another to push past their limits. We offer several clean and well-equipped locations, a friendly and talented staff to answer all of your exercise questions, and incredible tools to keep you motivated, like group fitness classes and our exclusive iChuze app.

If you’re looking for a new gym, the choice is clear: Chuze Fitness.

Reviewed By:

Sources:

Mayo Clinic. 5K Run: 7-Week Training Schedule for Beginners. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/5k-run/art-20050962
Asics. How Long Does It Take to Train For a Marathon? https://www.asics.com/gb/en-gb/running-advice/how-long-does-it-take-to-train-for-a-marathon/#
Runner’s World. 25 Rules of Successful Marathon Training. https://www.runnersworld.com/uk/training/marathon/a36969929/successful-marathon-training-rules/
Women’s Running. The Do’s and Don’ts Of Cross-Training for Runners. https://www.womensrunning.com/training/cross-training/dos-and-donts-of-cross-training-for-runners/
Marathon Handbook. Marathon Training Diet: What to Eat While Training For a Marathon. https://marathonhandbook.com/marathon-training-diet/

The post 5k and Marathon Training Tips appeared first on Chuze Fitness.

10 Medicine Ball Workouts You’ll Love

Thu, 22 Dec 2022 22:55:25 +0200

10 Medicine Ball Workouts You’ll Love

With such diversity in workout equipment, machines, and training techniques, no two workout routines need look the same. It’s worthwhile to try your hand at several to see what you have the most fun with—and one humble yet mighty piece of strength-training equipment that’s a must-try is the medicine ball.

The versatility of this weighted ball might just make it your next go-to training tool. Plus, if you’re wondering how to stay motivated to workout, trying new exercises and equipment, like the medicine ball, might just be the key. To give you some inspiration, we’ve compiled ten medicine ball workouts that will make planning your next gym session a breeze.

What Is a Medicine Ball, Anyway?

Although it’s a staple in any modern gym, the medicine ball is nothing new to the fitness world. These weighted balls date back to the time of ancient Greece. Hippocrates supposedly gave his patients animal skins full of weighted material and instructed them to toss these around as part of their healing.¹ Even gladiators used them in their training practice.

The medicine balls of today have advanced quite a bit from their animal skin cousins. Now, the majority have a firm rubber outer surface and vary in size and weight. You can identify them by looking for a workout ball that most resembles a basketball in shape and feel.

The American Council on Exercise approves of this training tool, affirming that training with the mighty medicine ball can help you improve:²

Strength
Posture
Movement
Athletic Skills

Convinced yet? Grab your closest medicine ball, and let’s get to working out.

10 Medicine Ball Workouts

Whether you’re looking to refresh your warmup routine or break a sweat with a full body workout, there’s something for everyone in these following ten med ball workouts.

Before you begin, you’ll want to choose the right medicine ball for you. Although they’re simple to use, they aren’t necessarily one-size-fits-all—depending on your fitness level, you can choose a lighter or heavier fitness ball. The key is that you feel your muscles working, but aren’t having to stop the exercise a few reps into each set. Our basic guide is as follows:

Beginner – Up to 6 pounds
Intermediate – 6 to 8 pounds
Advanced – 12 pounds or more

If this is your first time using a medicine ball, focus on maintaining good form, choosing a comfortable weight, and controlling your movements to prevent injury. Once you’ve mastered the medicine ball exercises themselves, you can adjust your number of reps and sets to suit your fitness goals. Let’s jump into the first one!

#1 Medicine Ball Overhead Pass

Dynamic warm-ups are essential to preventing injury during a workout. Beyond stretching and warming your muscles, warm-ups increase your blood flow, body temperature, and heart rate, steadily preparing your body for what’s to come in the main workout.³

Either seated or standing, try this upper body medicine ball workout during your next warm-up routine:

Start with a medicine ball in one hand by your side, with an engaged core and a straight back.
Raise the ball above your head and take it with your other hand.
Bring the ball down and then raise it again, continuing this pass-off above your head.

Variation: You can toss the ball from hand to hand above your head if you’re looking for more intensity.

#2 Hamstring Extension

Want to workout your lower body? Another medicine ball exercise to help prep your body for the upcoming sweat sesh is a hamstring extension. It might just have you wondering if you’re only in the warm-up section of your training.

Here’s how to complete this exercise:

Start in a standing position with the ball held above your head, arms fully extended.
Keep your back and arms straight as you lean forward from the hips.
Extend one leg forward and your arms down, tapping the ball to your toe.
Bring the ball back up to the starting position and repeat.

#3 Reverse Lunge and Overhead Reach

A unique alteration to the typical lunge, this warm-up exercise can help open up the hips and shoulders. Here’s how to perform it:

Start in a standing position with the medicine ball between both hands at your waist.
Drop into a lunge, bringing the ball above your head.
Lean the ball to the opposite side of your forward leg.
Return to the starting position and repeat.

#4 Knee Lifts

To increase your heart rate without having to set foot on a treadmill, grab a medicine ball and tackle this next exercise. Don’t be fooled by its simple appearance—this one is a body burner in disguise:

Start in a standing position with the medicine ball high above your head.
As you lower it down, lift your right knee so that it touches the ball around hip height.
Return to the starting position and repeat on your left leg, alternating legs.

#5 Triceps Extension with Partner

A triceps extension is a classic exercise that you may have tried before with a dumbbell. But using a medicine ball gives you the option of tossing it to a partner in between reps, increasing intensity—and enjoyment! Catching exercises are an excellent way to practice hand-eye coordination as well.

Choose your partner and follow these instructions together:

Start either from a seated or standing position, facing your partner, with the medicine ball held behind your head.
Raise the ball over your head and toss it to your partner. Their hands should be raised above their heads, ready to catch.
They will lower the ball to the same starting position and toss it back to you.
Make sure to keep your elbows as close to your head as possible when you’re holding the ball, and keep your triceps engaged as you lower, lift, and throw the ball.

#6 Abdominal Twists

If you’ve ever worked out with medicine balls before, you’re probably familiar with using them to amp up the abdominal twist and work out your core muscles. If not, you’ll soon feel why. Boost the intensity of your twists with these steps:

Start from a seated position with bent knees. You can plant or raise your feet, depending on the intensity you want. Lean your upper body back slightly.
Holding the medicine ball with both hands, twist from left to right, controlling the movement.

Variation: To make this a partnered exercise, sit parallel to your gym buddy and pass the ball to each other in between twists.

#7 Medicine Ball Slams

The medicine ball slam is a great exercise that can help strengthen multiple muscle groups in your upper and lower body. This exercise helps you develop power and strength, but can also raise your heart rate, allowing it to even count as cardio. Because this exercise involves slamming your medicine ball against the ground, it can help to do this one outside—such as in a grassy area—to minimize the noise and soften the impact. Then, follow these steps for the overhead slam exercise:

Start in a standing position with your feet shoulder-width apart and the exercise ball held above your head.
Slam the ball down on the ground just in front of your feet.
Squat down to pick it up.
Bring the ball back over your head and repeat.

#8 Upwards Toss

If you have a wall in your home or gym that’s sturdy enough to take the impact of the medicine ball, try out this upward toss for a twist on the previous slam. It goes like this:

Start in a standing position facing a wall, holding the medicine ball to your chest.
Squat down, and as you come up, use the force to toss the medicine ball up toward a point high on the wall.
As it falls, catch it and squat down, repeating the same movement.

Variation: Gym partner looking a bit bored? Grab them to replace your wall so you can work out together. They simply need to hold their hands up above you, ready to catch the ball as you toss it upwards.

#9 Superman

Don’t turn your back on your back when training. Although the medicine ball-free superman exercise is challenging on its own, you can add some extra upper body weight to amp up the difficulty. This added medicine ball exercise targets the glutes and back.

Start by laying on the ground face-down with the medicine ball out in front of you.
Reach forward with your hands to grab the ball.
Lift the ball and your legs as high as they can go, pausing for one second.
Lower the ball and your legs to the ground and repeat.
Be sure to maintain your neck in a neutral, still position as you perform this exercise to avoid injury.

#10 V-up

A set of v-ups with the added weight of a medicine ball is sure to make you feel the burn. This exercise combines sit-ups with leg raises to build your core strength and stability. Here’s how to perform them:

Start by laying flat on your back with the medicine ball in your hands.
Engage your core muscles to bring your arms and legs up until your body forms a V.
Pass the exercise ball from your hands to your feet and lower your body down.
Repeat, passing the ball from feet to hands and back again.

Don’t forget to engage your core and use your breath during this exercise. Engage and exhale as you lift up into the V and engage and inhale as you lower yourself back down to the ground.

Find Your Fitness Community at Chuze

After a few tosses, twists, and turns, the medicine ball is sure to become one of your go-to fitness tools. If you feel unsteady in the beginning, don’t fret. New equipment and exercises can take some getting used to—and if you need some help, you can always rely on your local gym.

At Chuze Fitness, fostering an inclusive community is our priority. No matter your fitness experience, level, or goals, Chuze Fitness experts want to help you master any piece of equipment and build an exciting routine that has you running to (and not away from) the gym.

Learn about our membership plans and find your closest Chuze by searching “gyms near me” to join the fun fitness community that you deserve.

Reviewed By:

Sources:

Huffpost. Medicine Balls Are Actually Ancient Fitness Tools. https://www.huffpost.com/entry/medicine-balls-history_n_5937664
American Council on Exercise. A Medicine Ball Workout for Your Clients. https://www.acefitness.org/continuing-education/certified/march-2017/6267/a-medicine-ball-workout-for-your-clients/
NSMI. Importance of Warming Up before Sport – Sports Injury Prevention. http://www.nsmi.org.uk/articles/injury-prevention/warming-up.html

The post 10 Medicine Ball Workouts You’ll Love appeared first on Chuze Fitness.

10 Ways To Stay Motivated To Workout

Tue, 20 Dec 2022 22:52:22 +0200

10 Ways To Stay Motivated To Workout

In an ideal world, we’d all find exercise so enjoyable that waking up early or heading straight to the gym after work would be the highlight of our day. But even if you’re a certified fitness enthusiast, it’s possible to have days when staying on the sofa wins over sticking to your routine.

No matter how dedicated you are to physical fitness, you’re bound to face those days when just putting on your workout gear or driving to the gym can seem like an exercise in and of itself. But to reach your fitness goals, learning how to motivate yourself even when a routine feels monotonous or challenging is key.

Fortunately, there are many ways to find the motivation to work out and keep working out. Keep reading for ten ways to help you stay committed to your fitness goals and achieve all you’re aiming for.

#1 Goals, Goals, Goals

Setting goals is one of the best ways to staying motivated. Goals are important for achieving success in every aspect of life, whether you’re trying to get ahead at work or make gains at the gym. Having a clear set of milestones to shoot for helps you focus your intentions and inspires you to take the first steps of your physical fitness journey.¹

Once you’re on your way, your fitness goals can be a much-need source of encouragement when things get tough or when your motivation starts to lag. Knowing where you want to end up can fuel your desire and drive to get there.

There are no hard and fast rules when it comes to fitness goal setting, but the following tips can help you devise a plan that keeps you motivated:²

Personalize your goals – Always keep in mind that your physical fitness journey is just that: yours. Don’t get sidetracked by unrealistic standards or trendy workout regimens. Instead, set achievable and realistic goals that respect your personal limitations even as they push you to go further.
Tackle goals one step at a time – The path to accomplishing your overarching goal will be comprised of several smaller goals, like a video game that requires you to master a series of increasingly challenging levels. Take these smaller goals one at a time and be sure to celebrate each achievement.
Focus on the long term – When you’re reveling in the success of ticking off those individual small goals, keep your eye on the long-term prize to stay motivated. Visualize how you’ll feel when you finally reach your goal—and keep that image in mind every time you reach for your gym shoes.

#2 Hold Yourself Accountable

You often hear the words “self discipline” when talking about fitness and motivation. But sometimes willpower can’t get us there alone—and that’s perfectly fine. Instead, however, you’ll want to find ways to hold yourself accountable to your fitness commitments to ensure any lapse in that willpower doesn’t derail your progress.

If you’re thinking that personal accountability is easier said than done, we hear you. After all, it’s not as if anyone’s going to notice if you skip leg day or shave a mile or two off your morning run. That’s why it’s crucial to have a system in place for holding yourself accountable. Wondering how to stay motivated to work out? Here are a few tips for making sure you stick to it:³

Workout wagers – If you’re motivated by money, consider betting on yourself. Put a price on your workout goals and hand that amount over to a friend. Each success will be that much sweeter when it comes with cold, hard cash.
Sign up for an event – Even if you aren’t ready now to get competitive with your fitness, it can be helpful to have a future event looming before you to keep you going. So go ahead and sign up for that 5 or 10k that’s still several months away. It’ll give you a concrete deadline to work with.
Tell family and friends – Don’t be cagey about your physical fitness. If you loop in your friends and family, they can help keep you on track. Plus, you could be more motivated to work out if your loved ones are also invested in your journey.

#3 Find a Gym Buddy

Even better than having friends and family rooting for you from the sidelines is having a buddy you can trust right in the trenches with you. That’s why one of the best tips for how to stay motivated to workout is to enlist a gym buddy.

According to the CDC, people who work out with a buddy feel a greater sense of motivation and work out more consistently than people who work out solo.⁴ Say goodbye to lonely trips to the gym and hello to a built-in accountability partner.

Another tip for staying motivated with your gym buddy? Sign up for a fitness class once in a while! If for any reason neither of you is motivated or want to switch up your regular workout plan, joining group workout classes can be fun while also helping you stay on track.

#4 Choose a Workout Mentor

If you’re seeking motivation, it could be worth finding a fitness mentor who serves as an aspirational figure for you. Maybe they’re someone who exemplifies your physical fitness goals or who lives the sort of exercise-centric life you’ve always wanted for yourself. They can be someone who:

Is stronger
Has greater endurance
Has more experience
Is committed to their fitness goals

A gym mentor of this sort can serve as an example of what you hope to accomplish and push you to push yourself.

#5 Allow for Some Flexibility

Yes, setting goals and sticking to them is important. But a little patience can go a long way toward keeping you motivated to work out.

That may seem counterintuitive, but the truth is, taking time off from working out is a tremendous way to avoid what’s known as exercise burnout.⁵ That’s when you hit a workout wall and find yourself zapped of all motivation, energy, and drive.

In other words, don’t sweat it if you take a few days or even a week off from working out. It’ll give your body time to rest and recover and may keep you from growing bored with your routine. Sometimes you may just need a day off to find your fitness motivation and get back to your workout plan.

#6 Treat Yourself to Your Favorite TV Show

If you’ve been going extra hard at the gym and you’re starting to feel your motivation lacking, it might be time to kick back with an episode or two of your favorite TV show—all while working out, of course. Believe it or not, research shows that watching an old episode of a show you love can increase your willpower to accomplish something you’ve been putting off—including your daily workout.⁶

With the advent of exercise equipment like treadmills that come with built-in screens, TV and physical fitness haven’t gone together so well since the glory days of the home workout video. But there’s even more good news. The same philosophy can apply to some of your other favorite forms of entertainment, including that book, audiobook, podcast, or movie that’s been on your list for a while now.

#7 Perfect Your Playlist

When it comes to how to stay motivated to workout, never underestimate the power of the perfect playlist. There are strong links between listening to music and giving your exercise routine all you’ve got, so be sure to queue up the tunes that get you going before you head to the gym.

There’s no shortage of evidence to support the connection between good tunes and a good workout. According to research, listening to music may help keep you motivated because:⁷

It’s a mood elevator
It can give you energy
It can distract from physical discomfort

#8 Leverage Social Media

Your social media accounts can be a powerful tool for those seeking fitness-related motivation. If you’re like nearly 60% of people on the planet, there’s a good chance you’re already using social media to keep up with friends, family, and important events. But your various feeds and timelines could also be the inspiration you need to work out.

Connecting with others who are striving to reach their physical fitness goals can provide you with a sense of community. That community can provide you with the support you need when your confidence is lagging.

But more than that, you can use social media apps to hammer out your workout routine, track your progress, and log your accomplishments. You may even connect with a long-distance workout buddy who can help to keep you accountable from afar.

#9 Stay Active Between Workouts

Earlier, we told you how important it is to give yourself downtime between workouts. But that doesn’t mean you should become too relaxed during your breaks. Keeping active between workouts can be a positive way to stay motivated to get back to your routine.

If you aren’t feeling enthusiastic about your regular workouts, try switching them out for alternative activities that get your heart rate up and your muscles moving. These activities don’t need to be super strenuous. In fact, some of the best between-workout activities are low-impact exercises like:⁸

Biking
Swimming
Walking
Yoga

#10 Have Fun

Regardless of how seriously you take your workouts, remember to prioritize fun. If you can turn exercise into a good time, you may be more likely to remain committed, consistent, and motivated.

There are many ways you can make working out more enjoyable. We’ve already touched on some of them, like working out with friends and listening to music. But you may have a better time working out if you:⁹

Vary your exercises
Perform exercises you like
Do exercises you’re good at

At times, individuals may lose motivation from having the same routine for too long. So if you’re looking for ways to stay motivated, switch up your regular routine. Switch out the squat machine for some resistance training turf workouts, perhaps, or try something new like a barre workout.

Find Your Motivation at Chuze Fitness

There are many ways to find your fitness motivation, whether that’s setting a specific goal, finding a gym buddy, or even slipping into your favorite workout clothes. But One final way to stay motivated to work out is to do it at a gym you love. And for more and more people every day, that gym is Chuze Fitness.

At Chuze Fitness, we believe that everyone deserves an awesome gym, whether you’ve been working out for years or you’re just beginning your fitness journey. That’s why we go the extra mile to ensure that our facilities are impeccably clean and outfitted with the best workout equipment you can find. Then, we staff our locations with the friendliest trainers to lead an array of incredible fitness classes that are guaranteed to keep you motivated.

Are you ready to experience how awesome going to the gym can be? Search “gyms near me” and discover the difference for yourself.

Reviewed By:

Sources:

LifeHack. What is Goal Setting And How it Leads to a Fulfilling Life. https://www.lifehack.org/articles/lifestyle/goal-setting-the-why-behind-the-what.html
Washington Health System. The Importance of Setting Realistic Fitness Goals For the New Year. https://wrcameronwellness.org/blog/the-importance-of-setting-realistic-fitness-goals-for-the-new-year/#
DailyBurn. No Excuses: 15 Tricks to Actually Stick to Your Workouts. https://dailyburn.com/life/fitness/no-excuses-accountability-workouts/
Centers for Disease Control. 3 Reasons to Work Out With a Friend. https://www.cdc.gov/diabetes/library/spotlights/workout-buddy.html
National Academy of Sports Medicine. 6 Ways to Overcome Burnout from Exercising At Home. https://blog.nasm.org/overcoming-burnout-from-exercising-at-home
University at Buffalo. Favorite TV Reruns May Have Restorative Powers, says UB Researcher. https://www.buffalo.edu/news/releases/2012/09/13646.html
Reid Health. Music and exercise: 5 benefits of listening to music when you exercise. https://www.reidhealth.org/blog/music-and-exercise-5-benefits-of-listening-to-music-when-you-exercise#
Healthline. What You Need to Know About Active Recovery Exercise. https://www.healthline.com/health/active-recovery#
Time. How to Have Fun Exercising: Tips for Enjoyment. https://time.com/4282903/how-to-have-fun-working-out/

The post 10 Ways To Stay Motivated To Workout appeared first on Chuze Fitness.

5 Bosu Ball Exercises You’ll Love

Thu, 15 Dec 2022 22:49:54 +0200

5 Bosu Ball Exercises You’ll Love

You may trip over it, avoid it with a ten-foot pole, or simply not know what to do with it. Is it your friend’s newest abstract sculpture? No—it’s the Bosu ball.

Although it’s a staple in almost every gym, it may not be the first piece of equipment you gravitate towards. A half-sphere attached to a platform, the Bosu ball can be used to improve your balance, strengthen your core muscles, work out your upper body and lower body, and get your heart pumping.

Whether or not you’re a Bosu buff, finding new exercises and workout tools can help to keep your routine feeling fresh. To set you on the right track, we’ve compiled a series of five Bosu ball exercises that can help train your balance, stability, and strength. Let’s jump in.

What is a Bosu Ball?

The Bosu ball is a dome-like piece of gym equipment that resembles a pilates ball someone cut in half. Although it sounds far-fetched, the origin story of this balance-training equipment isn’t so far off.

American physical trainer David Weck invented this balance training product in the late 1990s to assist him in overcoming chronic lower back pain.¹ He tried training his balance and core with a traditional Swiss ball, but found that cutting the ball in half made it a safer surface to train on. Over time, he saw his condition improve and began recommending it to his clients.

Including exercises with Bosu balls in your workout routine can help you:

Train balance and stability
Strengthen your core
Expand movement capabilities

Balance training exercises are a vital part of any fitness routine, as they can help correct strength asymmetry and potentially prevent potential injury that can result from it.² Additionally, strengthening your core has a plethora of possible benefits, such as:³

Relief of lower back pain
Improved posture
Increased balance and stability
Improved performance in daily movements such as bending, reaching, and lifting

5 Bosu Ball Exercises to Add to Your Routine

Bosu stands for “both sides utilized,” as you can execute exercises on either the flat side or the round side of the ball.¹ After regular use, you may see improvement in your balance and core strength on and off the ball.

Although the number of exercises you can perform with Bosu balls are seemingly endless, we’ve narrowed them down to five of our favorite variations to help get you started with your Bosu ball workout.

#1 Single-Leg Raise

Kick off your routine with a simple yet effective balance training exercise. Performing single-leg raises on an unstable surface can amp up your ability to find and maintain your center of gravity.

Here’s how to complete this Bosu ball exercise:

Place the Bosu ball platform side down.
Step onto the center of the Bosu ball with one foot.
Hold the other leg up for 30 seconds. You can start by just lifting your foot a few inches off the ground, then lift your knee up to hip height as your balance improves.
Repeat on both sides.

Exercise tip: If you experience difficulty balancing in the beginning, place yourself near a wall or supportive surface you can grab onto to prevent falling.

#2 Forward Lunge

Lunges are the perfect exercise to try on the Bosu ball, as they already work to build muscle strength and stability in your lower body. The forward lunge in particular works to target your knees, side glutes, and quads.⁴

Here’s how to combine a forward lunge with the Bosu ball:

Place the Bosu ball platform side down.
Step onto the center of the Bosu ball with one foot, with the other foot planted on the ground behind you.
Bend your knees as you lower your body down until the front knee reaches a 90-degree angle.
Raise your body back up and finish your reps on that leg before switching to the opposite one.

Exercise tip: To prevent injury, make sure that your front knee does not extend past your ankle when bent. If it does, you may need to readjust your position.

#3 Bosu Burpee

Ah, everyone’s favorite yet dreaded exercise—the burpee. To add an extra challenge to this burn-tastic workout, you’ll be lifting the added weight of the Bosu ball when you jump and working extra hard to balance yourself during the pushup.

Here’s how to do a Bosu burpee:

Place the Bosu ball on the floor in front of you, platform side up.
Assume a high plank position, grabbing the platform at 9 and 3 o´clock.
Jump your feet forward towards the Bosu ball, still holding on with both hands.
Push yourself into a standing position, fully lifting the Bosu ball over your head as you jump upwards.
Lower the Bosu back to the floor, jump your feet back to a high plank position, and do one pushup.
Repeat for as many sets as you like.

Exercise tip: If you’d like to opt for a lighter version, you can skip the jump upon raising the Bosu as well as the pushup at the end. If you’d like to add some extra weight, hold a weighted exercise ball as you twist from side to side.

#4 Abdominal Twist

This core training and engaging exercise is fairly tough without the Bosu ball. But if you’re ready for some added difficulty, ditch the mat for the Bosu ball. The adaptation is fairly simple:

Place the Bosu ball platform side down.
Sit in the center of the Bosu and create a v shape with your body, extending your legs and arms in front of you.
With your core muscles engaged, move your clasped hands from one side to the other.

Exercise tip: Looking to train your arms as well? Grab a weighted ball to move from side to side as you twist.

#5 Wobble Board

If you’re looking for an exercise that feels more like play than a workout, using a Bosu ball as a wobble board is for you. With this balance exercise, you’re going to be moving in all directions at your own pace with this one, seeing how long you can last without jumping off. Start the Bosu ball workout with these instructions:

Place the Bosu ball platform side up.
Stand on top of the board and find your balance.
Slowly move forward, backward, and side to side.
Make circles in one direction, then the other direction.
Repeat until you feel the burn in both legs or can no longer maintain your balance.

Exercise tip: Leave a slight bend in the knee throughout this exercise to assist in maintaining balance.

Begin Your Bosu Training with Chuze Fitness

From lower body to balance exercises, the Bosu ball is a versatile equipment that can workout many different muscle groups. Yet, It can be intimidating to try out a new piece of fitness equipment for the first time in a gym, especially one as challenging as the Bosu ball. That’s why choosing a gym with a community culture that uplifts and supports each member is essential to truly enjoy your fitness journey.

At Chuze Fitness, growing our members’ confidence is our number one priority. From exercise suggestions to form corrections, our trainers are eager to help you tick off those exercise goals. Find the closest Chuze location near you by searching for “gyms near me” and let us be a part of your fitness journey by getting started today.

Reviewed By:

Sources:

Physical Culture Study. The History of the Bosu Ball. https://physicalculturestudy.com/2018/03/21/the-history-of-the-bosu-ball/
PubMed. Balance training exercises decrease lower-limb strength asymmetry in young tennis players. https://pubmed.ncbi.nlm.nih.gov/24790496/
Harvard Health. The real-world benefits of strengthening your core. https://www.health.harvard.edu/healthbeat/the-real-world-benefits-of-strengthening-your-core
Livestrong. What Muscles Do Lunges Work? https://www.livestrong.com/article/439335-what-muscles-do-lunges-work-out/

The post 5 Bosu Ball Exercises You’ll Love appeared first on Chuze Fitness.

What Is A Sled Push Workout?

Tue, 13 Dec 2022 22:51:25 +0200

What Is A Sled Push Workout?

Maybe it’s been staring at you from the corner of the gym. Maybe you’ve stared at somebody else while they’ve used it. You know what the sled push is, but you still don’t quite understand it…much less how you start using one. Don’t sweat it—we’re here to help.

The weighted sled push is quickly growing in popularity at gyms across America. The multifunctional workout technique is practically unbeatable for a total-body workout. As you push a sled across turf, you work practically every muscle, from upper body to lower body The sled exercise can also help you develop better coordination, speed, and power.

Although pushing something heavy may not sound like the most exhilarating of workouts, you’ll quickly be thrilled by the results. If you want to join the latest fitness trend (or maybe just show off at the gym tomorrow), read on for insider tips on how to master the mighty sled push exercise.

How to Do a Sled Push Exercise

From resistance training to muscle strengthening, the sled push is one of the best turf workouts that can be beneficial for many muscle groups. But although it may seem fairly straightforward, a great sled push involves a tiny bit more than meets the eye. While, yes, basically all you’re doing is getting behind the sled and pushing, proper technique can help you make the most of your time at the gym.

Here’s what you need to know before you push a sled for the first time:

Maintain a neutral spine – You don’t want your back rounded while pushing. But you don’t want it overextended, either.
Keep it natural – Run like you would without a heavy sled. Nothing fancy.
Focus on your core – Your core is what transfers the energy from your feet through your arms to the sled. Your push will only be as good as your core strength. If you’re just getting started, do a few pushes without any weights on the sled can help you focus on engaging your core while running.
Angle your body – Position your body at an angle toward the ground for the best results. Beginners should start with their body angled about 45 degrees forward. If you’re more advanced, you can angle your body forward at 90 degrees (almost parallel to the floor).
Think about your arms – Your arm position is important in this sled workout since you’ll be using your arms and upper body to push. A general rule of thumb is to keep your arms straight when you want to go fast. Bend your arms when you’re pushing a ton of weight.
Warm up – Before jumping into an intense sled push workout, spend about 15 minutes making sure that your muscles are ready to go.
Rest – Take a break between each of your pushes. And remember to cool down with light dynamic stretching at the end of your workout.
Take it easy – If you’re just getting behind a sled for the first time, begin by pushing the sled without any added weight. You’ll get a feel for how the sled moves so you can nail down perfect form before you set bigger goals.

Depending on your fitness goals, you can change your sled workout format for different results.

Sled Push For Speed

If you’re pushing the sled to develop strength and build muscle, you’re going to want a heavier weight load. But if you’re working on your speed, aim for a lighter load. Here’s how to perform a sled push for speed:

Load the sled with 25% of your maximum load.
Push 10 to 20 yards.
Rest for one minute.
Repeat six times.

If you don’t know your maximum load, start at about 70% of your body weight. You can adjust from there.

Sled Push For Power

When you’re training for power, you’ll want to load up your sled with a heavier weight. Follow these steps to perform a sled push for power:

Load the sled with a heavy weight (about 70% of your maximum load).
Push for 25 yards.
Rest for one minute.
Repeat six times.

What Are the Benefits of a Sled Push Workout?

Incorporating a new piece of equipment into your routine can be intimidating, but there’s good reason to give a sled push workout a try. Working with the sled push (or “prowler sled”) at your local gym can help you meet your loftiest fitness goals, including:¹

Hypertrophy (muscle development)
Fat loss
Whole-body conditioning
Functional training
Calorie burning
Speed training

Plus, pushing a heavy load sled may be easier on your body than picking up that super-heavy dumbbell. When you’re pushing the prowler sled, you don’t have to worry about gravity ripping a too-heavy weight from your hands.

Do Sled Pushes Build Muscle?

The sled push is a workout that has the unique distinction of helping practically every muscle from head to toe. Once you start regularly strength training with the sled push, you can expect to see developments in these muscle groups:²

Quads
Glutes
Shoulders
Triceps
Chest
Abs
Hip flexors
Hamstrings
Calves

Learn Proper Sled Push Technique With Chuze Fitness

As you begin adding the sled push to your training regimen, remember to take it slow. Beginners should start with a sled push workout only two or three times per week. As you learn your way around the sled, you can increase that to four times per week, adding weights as you adjust the sled training to your body’s limits and abilities.

If you’re looking for professional guidance to get you to the next level, head to your nearest Chuze Fitness. Our supportive and knowledgeable fitness experts will make sure that you’re executing the perfect sled push technique, and even help you tailor your workout to your goals.

You can also join us for in-person fitness classes or work out with Chuze in your living room with our streaming iChuze classes. We’ll give you the push you need to handle the sled like a pro.

Reviewed By:

Sources:

Runner’s World. Prowler Sled Workouts Can Boost Your Speed, Power, and Strength. https://www.runnersworld.com/training/a36422108/prowler-sled-push-workouts/
Healthline. How to Use a Sled Push to Build Power, Speed, and Endurance. https://www.healthline.com/health/sled-push

The post What Is A Sled Push Workout? appeared first on Chuze Fitness.

5 Exercises with Resistance Bands To Try

Thu, 08 Dec 2022 22:53:23 +0200

5 Exercises with Resistance Bands To Try

Resistance bands—a simple, lightweight, and pliable piece of exercise equipment—can often be overlooked at the gym in favor of heavy dumbbells or high-tech machinery. But just because something is simple doesn’t mean that it won’t pack a wallop in your workout.

There are many benefits of resistance bands, no matter your fitness journey or goals. Resistance bands can specifically be a beneficial addition to any strength training regimen. Plus, they can be used by any skill level—from gym newbies to veteran deadlifters—to quickly build more strength in your upper body, glutes, hips, thighs, and calves.

If you’re new to working with resistance bands, or if you’re just looking for a refresher on how to bring something snappy into your strength-training regimen, we’ve got your back. This versatile addition to your gym kit may have you quickly swapping out the heavy machinery for something a bit more elastic.

What is a Resistance Band?

The basic principle of resistance bands is that the further you stretch them, the more your muscles have to work. Your muscles build strength as they fight against the band’s tension.

It’s a straightforward principle. But not all resistance bands will give you the same workout. Resistance bands come in a variety of tension levels and styles. Keep an eye out for the following variations:

Therapy bands – These flat pieces of elastic may be what you’re most familiar with. They generally have less resistance and are particularly helpful for improving stretches and mobility.
Tube bands with handles – These round bands can also be called “fit tube” resistance bands. Strength trainers tend to love them for upper body work, and you can use them as a replacement for dumbbells on moves like bicep curls or shoulder presses.
Figure 8 bands – These are similar to tube bands, but instead of handles, you’ll have soft grips. They also tend to be shorter than other types of resistance bands.
Ankle resistance bands – Ankle resistance bands are specially designed for lower body work. They come with velcro so you can wrap them around your ankles and add some resistance to your leg lifts and side steps.
Pull-up bands – If you’re training to perform push-ups or pull-ups, you’ll want these bands in your fitness toolkit. They help support your body while you’re learning how to pull yourself up over a bar. They tend to be longer than other bands and pack a heavier tension.

If you’re at your local gym, you’ll also notice that resistance bands come in a variety of colors. A general rule of thumb is that the darker the color of a resistance band, the more tension it has. When you’re first starting your resistance training, begin with lighter tension. Then you can work your way up as your muscles gain strength.

Upper Body Resistance Band Exercises Workout

One major benefit of resistance bands is that you can use them to exercise nearly every part of your body. When it comes to your upper half, there are a variety of effective exercises that can increase strength in your arms, shoulders, abs, and more.

Here are two resistance band exercises to add to your upper body routine.

#1 Lateral Lifts

Some people may also call this move the “lateral raise.” No matter what you call it, you’ll feel the tension mostly in your shoulders (or the lateral deltoid muscles). Your front deltoids and upper traps will also get a workout. To perform this resistance band exercise:

Start by stepping in the middle of your resistance band. You can use one foot or two to hold the band down. Grasp the ends of the band in either hand and begin with your arms down, next to your sides.
Slowly raise your arms until they are parallel to the floor.
Lower your arms until they’re by your sides again.
That’s one rep. Repeat 10 times.

#2 Chest Press

This is the perfect exercise for people who loathe push-ups but still want to work their chest and arms. The chest press is a fun move for targeting your biceps, triceps, and chest. You can do this either sitting or standing.

Begin with the resistance band behind your back. Hold one end of the resistance band in each hand.
Start with your elbows bent and your hands near your shoulders.
Straighten your elbow as you push your hands straight out in front of you, parallel to the floor.
Return your hands to your shoulders.
Your first rep is done. Repeat that 10 times.

Lower Body Exercises with Resistance Bands

If you’re ready to turn up the heat on classic lower body moves like the squat, all you need is a resistance band. Here’s how to get started on strength training your legs, hips, and glutes.

#3 Squats

Everybody’s favorite hurt-so-good move gets raised to the next level with a resistance band. You’ll feel the burn in your glutes and quad muscles.

Place the resistance band around your legs and just above your knees. Stand with your feet slightly wider than hip-distance apart. Your feet should also be slightly turned out (about 5 to 10 degrees).
Lower yourself into a squat position, pushing your hips back. While you’re doing this, keep the resistance band taut by pushing your thighs out. Remember to keep your knees in line with your toes.
Stand back up and slightly release the band.
Repeat for 10 reps.

For a more challenging workout, increase the resistance level after each set.

#4 Clamshells

It’s not too hard to guess how this exercise got its name. It’s especially effective for targeting your outer thighs, glutes, and hips. (And because you’re lying down, it can give the rest of your legs a rest in between other exercises.) To do this resistance band exercise:

Lie down on your right side with your hips and feet stacked on top of each other. Slip the resistance band up just above your knees.
Bend your knees at about a 90-degree angle, keeping your feet in line with your tailbone.
Keeping your feet in place, raise your top knee to the ceiling. Hold for one second, then lower your knee. (This should mimic the shape of a clamshell opening and closing.)
Repeat for 20 reps. Then roll over to your left side and repeat.

#5 Lateral Walk

This little step back and forth becomes a burn-inducing challenge once you add a resistance band. You’ll quickly strengthen your glutes and hips.

Step inside the resistance band and pull it up to your thighs.
Sink slowly into a half-squat.
Step to the right with your right foot, then bring your left foot one step over to meet it.
Step to the left with your left foot, then have your right foot follow.
That’s one rep. Repeat 20 times.

Tips for Proper Resistance Band Technique

Like most forms of exercise, you’ll see better results when you’re able to maintain proper form. But resistance bands are fairly easy to integrate into your workout routine. There are only a few pointers to bear in mind when using an exercise band:

Don’t work out with resistance bands that are torn.
If you’re tying a resistance band to a surface like a door, make sure that it is securely attached before beginning your exercise.
Keep the regular form that you’d use if you were exercising without a resistance band.

What Are the Benefits of Resistance Band Training?

Resistance bands are a popular choice among gym rats for good reason. Once you start using resistance bands, you may eventually find yourself swapping them in where you’d usually reach for weights.

“Resistance bands might not look like much, but they can strengthen your muscles as effectively as more traditional weights,” exercise physiologist Christopher Travers, MS, told the Cleveland Clinic.¹ “In many ways, bands put more tension on your muscles and work them longer during movements.”

Some benefits of resistance training with a band include:

Better strength training – When you use a resistance band for your workouts, you’re triggering increased muscle activation. That translates to bigger strength gains.
Lower body fat – A 2022 study found that people who exercise with a resistance band report greater weight losses than when they work out with free weights or bodyweight exercises.²
Increased coordination – Working out with a resistance band effectively targets your small stabilizer muscles.
Less risk of injury – Because resistance bands work with the strength of your body, you’re much less likely to overexert yourself than you would be with free weights. Plus, you don’t have to worry about injuries from dropping heavy weights.
Adaptability – You can quickly change the intensity of your workout by shortening your band length or switching out the exercise band for one with higher or lower resistance level.
Portability – They’re lightweight and easy to use. You can keep one in your gym bag or suitcase, and it will barely take up any room.
Affordability – Most resistance bands cost less than $30 and last a lifetime.

Resistance bands can also be used for almost any workout. Bring them along as you hop on a squat machine, perform medicine ball workouts, or just for some light resistance training

Build Your Resistance Band Workout with Chuze Fitness

While we hope that you’re feeling more confident about working out with a resistance band after reading this, it’s perfectly normal to want some additional support. If you’re still thinking, “I don’t know where to start with resistance bands,” find your nearest Chuze Fitness location and kickstart an energizing and supportive training session with one of our experts.

Our knowledgeable and welcoming instructors will help you master resistance band technique, whether you’re on the gym floor or in one of our fitness classes. You can even join the action from your living room through an online iChuze class.

Our informative and caring team will work with you until you’ve fully mastered your resistance band technique. Your muscles will thank you later.

Reviewed By:

Sources:

Cleveland Clinic. How Effective Are Resistance Bands for Strength Training? https://health.clevelandclinic.org/should-you-try-resistance-bands-for-strength-training/
Frontiers in Physiology. Effects of Different Resistance Exercise Forms on Body Composition and Muscle Strength in Overweight and/or Obese Individuals: A Systematic Review and Meta-Analysis. https://www.frontiersin.org/articles/10.3389/fphys.2021.791999/full
National Library of Medicine. Effects of training with elastic resistance versus conventional resistance on muscular strength: A systematic review and meta-analysis. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6383082/
Verywell Fit. Choosing and Using Resistance Bands. https://www.verywellfit.com/choosing-and-using-resistance-bands-1229709
Women’s Health. 30 Resistance Band Exercises To Tone And Strengthen Your Entire Body. https://www.womenshealthmag.com/fitness/g29565103/best-resistance-band-exercises/

The post 5 Exercises with Resistance Bands To Try appeared first on Chuze Fitness.

5 Benefits of Resistance Bands

Tue, 06 Dec 2022 22:54:16 +0200

5 Benefits of Resistance Bands

For some people, building muscle and tackling your exercise goals means investing in heavy weights or other equipment. But what if you prefer to keep your exercise gear lightweight? Though it may sound like a paradox, it is possible to build muscle with exercise tools that aren’t a nuisance to lug around. That’s where resistance bands come in.

These durable rubber bands are an excellent way to stay on top of your physical fitness goals without breaking the bank. Even better, they’re easy to use, store, and take with you. These exercise bands can be used in many workouts for the upper body as well as the lower body. Use them for muscle strength training, with bodyweight exercises, or even for recovery.

Curious about the benefits of resistance bands? We’ll break down five reasons why you might want to consider adding them to your routine.

#1 They Help Build Strength

One of the top benefits of resistance bands is that they can help you accomplish what is often a central goal of any workout routine: strengthening your muscles.

They’re not an unfavorable replacement for weights, either. Research shows that resistance bands can be just as effective for building muscle as using free weights or weight-training gym equipment.¹

Plus, there are many ways that exercises with resistance bands can mimic most of the workouts you get from gym weight machines and free weights. You can use resistance bands for a range of exercises, including:

Squats
Curls
Chest presses

#2 They Improve Your Flexibility

If you’re looking for ways to improve your flexibility and keep your joints and muscles limber, you’ll be glad to know that increased flexibility is included among the resistance band benefits.

There’s ample research to support the claim that using resistance bands can benefit your flexibility. In fact, in 2017, a survey of 19 individual studies found that resistance bands were useful in improving the flexibility of 649 elderly people.² This suggests that regular resistance band use could help you gain better flexibility and increase your range of motion.

#3 They Support Your Balance

Resistance bands benefits don’t stop at improving your flexibility. There’s a substantial amount of evidence to suggest that using resistance bands regularly could also improve your balance and stability while on your feet.²

Numerous studies have linked the use of resistance bands with improved flexibility among elderly people, even in cases where those people are recovering from fall-related injuries.²

But balance isn’t only about keeping you upright. According to some studies, having good balance can also benefit you by:²

Improving your mental health
Improving your quality of life

Add resistance bands to your routine the next time you’re doing lunges or perhaps Bosu ball exercises to challenge and strengthen your balance.

#4 They Go Where You Go

Another major benefit of using resistance bands is their portability. Despite the huge range of exercises you can perform with them, resistance bands don’t require much room for storage or packing. They’re lightweight and adaptable, which means they’re easy to take with you.

That kind of mobility is especially advantageous when you’re on vacation, traveling for work, or otherwise on the go and don’t want to fall off your fitness routine. You can simply fold up your resistance bands, stick them in your suitcase or carry-all, and you’re good to go.

Thanks to their portability, resistance bands can be a helpful solution for anyone who struggles to keep up with weight training when they’re away from home. Instead of skipping your routine when you’re separated from your equipment, you can simply take the bands with you.

And by helping you to keep your routine consistent, resistance bands can help you avoid the pitfalls that can come with not getting your exercises in, such as:

Muscle catabolization
Slowed progress
Loss of motivation

The next time you’re leaving home, be sure to throw a couple of your resistance exercise bands into your suitcase.

#5 They’re Amazing for Recovery

Being able to control the resistance level and the variety of resistance exercises make them beneficial for recovery as well. If you’ve recently suffered an injury that’s made your regular workout routine difficult or impossible, resistance bands could be the secret to keeping you on track during your recovery period. One of the top resistance band benefits is how helpful they are for working out while you’re getting better.

In fact, resistance bands could be helpful even in cases when a specific injury isn’t to blame. For example, some studies suggest the regular use of resistance bands could be beneficial for people who experience pain from medical conditions like arthritis.

In one study, participants who use resistance bands at least three times a week noticed the following improvements:³

Pain reduction
Increased functionality

Chuze Fitness to Reach Your Fitness Goals

When you have physical fitness goals, you need an arsenal of workout tools and equipment that meet your needs—whether that’s portability or support for recovery. But you also need a community of people who support your efforts and offer you guidance on how to achieve them. That’s where Chuze Fitness comes in.

At Chuze Fitness, we’re remaking the gym-going experience into one that’s enjoyable, stress-free, and effective for anyone who wants to make fitness a priority. Across our facilities, we offer fitness classes, the best gym equipment, friendly staff members, and an iChuze app to keep you on track even when you can’t make it in.

Ready to work out in the best gyms in the world? Find a Chuze fitness center near you by searching “gyms near me” and get started today.

Reviewed By:

Sources:

Cleveland Clinic. How Effective Are Resistance Bands for Weight Training? https://health.clevelandclinic.org/should-you-try-resistance-bands-for-strength-training/#
National Library of Medicine. Effectiveness of resistance exercise using elastic bands on flexibility and balance among the elderly people living in the community: a systematic review and meta-analysis. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5599848/
National Library of Medicine. Effects of resistance exercise using the elastic band on the pain and function of patients with degenerative knee arthritis. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7008024/

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V Squat vs. Hack Squat: What’s The Difference?

Thu, 17 Nov 2022 16:46:10 +0200

V Squat vs. Hack Squat: What’s The Difference?

If you’re looking for an exercise to isolate your quadriceps and develop strong thighs, then consider squats leg day’s close, often-visited friend. And just as friends come in all shapes and sizes, there are a plethora of ways to remix the standard squat’s sit-down, stand-up motion.

Apart from bodyweight squats, the V squat and the hack squat are two popular variations for gym-goers looking to build powerful quadriceps. While the two exercises follow a similar pattern, understanding the key to how they compare can help you decide which one is best for enhancing your quad game.

Here, we highlight the similarities and differences between them, along with how to choose between them the next time you hit the mat area at your health club of choice.

V Squat vs Hack Squat: Key Similarities

Leg day consists of many different workout variations for different lower body muscle groups: glute, hamstring, quad, etc. But working out the same way each time can become boring. The next time you’re staring down the machines in your gym’s leg section and thinking of trying something new, perhaps a V squat machine or hack squat machine will catch your eye. If you don’t know much about either, they might appear fairly daunting—but it helps to respect both moves and the burn they can bestow upon you.

So what is a hack squat? And what is a V squat? Both of these traditional squat variations can leave your quads feeling on fire.

Aside from their potential to ignite a burn in the quad muscle group, the V squat and the hack squat have several key commonalities:

Target muscle groups – Both V and hack squats effectively isolate the quadricep muscles in order to optimally work and develop them. These twists on the conventional squat minimize the role of other muscle groups in the lift, such as the back and hips, to concentrate the load onto your quads.¹
Use of machines – Both V and hack squats can be done using specially-designed machines to assist during the exercise. While V squats have a machine designed just for them, they can also be done on a hack squat machine using an altered stance.² Using machines also means less worry and effort will go into balancing and stabilizing the weight you move.³ Thus, more energy is exerted from the target muscle (the quadriceps).
Corollary muscles worked – While modern machinery does its best to eliminate activating anything but the target muscles, no body part works out in a vacuum. Expect to get your calves, lower back, and hamstrings going at least a little bit with either of these squat variations.⁴
Range of motion – They don’t follow identical movement patterns, but both the V and the hack squat carry your body through similar motion pathways. Standard squats should adequately prepare you for the movements you’ll make during these altered versions.
Work and rest – The amount of squats to pop is the same for both the V and hack varieties. If you’re aiming to both increase muscle size and get stronger, aim for 3 to 5 sets of around 10 repetitions, with 1 to 2 minutes of rest between them. If you’re solely trying to build strength, add weight and do a maximum of 5 reps for the same sets with double the rest in between.⁵

Hack Squat vs V Squat: Main Differences

While these two squats might look the same from across the gym room floor, when you zoom in and dissect the hack and V squats it’s clear they diverge in more than just their names.

Several formal and technical factors distinguish the V squat and the hack squat, including:

Equipment type – As previously mentioned, V squats can be performed on a hack squat machine. However, there’s also a specific piece of equipment suited for the task: A hack squat machine is angled at about 45° with a backrest and pads that lay on your shoulders. As you squat on it, weight is pushed up and down the angled track in a straight line. Not to mention that there are also the different V squat and hack squat variations, such as the barbell squat, which can come in handy if a machine is in use perhaps.

A V squat machine, on the other hand, pivots and folds around a center point. The backrest and pads remain, but you’re pushed outward in more of a parabolic motion (rather than moving your back in a straight line).⁵ Your spine should remain upright with either piece of equipment, regardless of the path it takes.

Stance – When performing a V squat on a hack squat machine, the key difference comes down to the stance. During a regular hack squat, your legs should mostly align with your shoulders, with your feet pointed slightly outwards.⁶

During a V squat, you should widen your stance past your shoulders, creating an upside-down V shape with your legs. Additionally, you should position your feet at more of an obtuse angle, creating another “V” with your trunk.²

Secondary muscles targeted – The muscles worked by each squat variation is also a key difference between these two. The hack squat is a go-to for getting your quads fired up and your legs quaking. It was crafted with the intent to maximize resistance and exert these powerful leg muscles.

The V squat variant, however, targets the glutes as well as the quads.⁵ The V squat’s widened stance lessens the load borne by the quads, distributing weight more evenly throughout the leg muscles than a standard hack squat.²

Path of movement – While the hack squat follows a straight line, the V squat leads your body towards more of an arc. Differences in muscle employment aside, how each motion feels to execute will be unique to your body.
Weight used – While the two motions are similar, the exact muscles they engage differ—and so too should the load you bear with each exercise. Experiment with different weights to see what feels both comfortable and challenging for each exercise separately. Just be sure to go low first and build up to reduce the risk of injury.

Much like your legs in proper V squat form, the hack and V squat have a decent amount of separation between them; certainly enough variation to classify them as distinct exercises.

If both are an option at your gym, then your task is to decide which would make a handsome addition to your current fitness routine.

How to Choose Between a V Squat and Hack Squat

You may have questions when deciding to incorporate new exercises into your routine. Attending fitness classes or asking personal trainers are great ways to sort out any uncertainties about unfamiliar moves.

If you’re trying to pick between V and hack squats, considering the following factors can help you come to a decision:

Fitness goals – What muscles are you trying to develop and strengthen the most? Are you only trying to target your quads and build them up as much as possible? Or do you want to tone up your legs as a whole?

Hack squats are ideal for isolating your quadriceps and giving them the maximum strain possible. Alternatively, if you want to get more of your lower body in on the action, widen to a V squat to place more stress on your other leg muscles.

Physical ability – Those with joint or mobility issues may find the stance or motion of either variation more difficult than the other. If you find one suits your capabilities more than the other, then it’s the right choice for you.
Muscle fatigue – If you’ve just gotten off a strenuous quad routine a few days prior, tackling them again with hack squats may not be the best idea. Alternatively, if the upper thighs are feeling great but the rest of your legs are a little sluggish, keep those legs at shoulder-width to get the quadriceps firing. Read your body, assess how you feel on a given day, and decide which exercise is right for you.
Personal preference – The V squat’s range of motion might jive with your body and the extent of your flexibility. Conversely, perhaps the hack squat feels more natural to you. If one or the other is a standout, no-contest winner in regards to how it makes you feel, consider it your new go-to.

Regardless of which squat you’re gravitating towards, you’ll see optimal results when you practice your chosen style (or both, if you’re game) regularly. A committed workout routine promises the highest, most observable yields in both strength and hypertrophy—the physiological process of ramping up muscle growth.¹ Once you’ve decided upon one (or both) of these effective squat variations, it’s time to hit the fitness floor and put that theory to the test.

Hold on—your gym doesn’t have a V squat OR a hack squat machine? Maybe it’s time to search “gyms near me” and Chuze somewhere new to train.

Choose Exceptional Squatting Facilities With Chuze Fitness

It doesn’t matter if you’re perfecting your grasp of the classics or want to weave something brand-new into your workout routine. For all the sweat you put into your gym time, fitness should be as enjoyable as it is physically rewarding.

If you’re a fitness enthusiast from California, Arizona, Colorado, or New Mexico, Chuze Fitness wants to grant you that gratifying, versatile workout experience. Our fully-stocked fitness facilities are furnished with modern, high-quality equipment suited for any style of workout—and any style of the squat.

Whether you’re V squatting, hack squatting, or not squatting at all, our expert trainers and iChuze fitness app offer a broad selection of videos with exercises to enhance your repertoire. When you’re ready to sign up, we’ll be here to help you conquer your fitness goals.

Reviewed By:

Sources:

Men’s Health. Want Monster Quads? Time to Learn the Hack Squat. https://www.menshealth.com/fitness/a28133625/hack-squat/
Your Workout Book. Hack Squats vs. V Squats: What’s the Difference?. https://www.yourworkoutbook.com/hack-squats-vs-v-squats/
University of Delaware. Free Weights Vs. Machines: How should you choose?. https://sites.udel.edu/coe-engex/2018/04/03/free-weights-vs-machines-how-should-you-choose/
Muscle and Strength. Machine Hack Squat Video Exercise Guide. https://www.muscleandstrength.com/exercises/hack-squat.html
Blackridge Fitness. V Squat Guide: How To, Muscles Worked, Alternatives & More. https://www.blackridgefitness.com/v-squat-guide/
Inspire Us Foundation. The Hack Squat: 4 Benefits, Muscles Used, and More. https://www.inspireusafoundation.org/the-hack-squat/

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What Is A Hack Squat?

Tue, 15 Nov 2022 16:44:33 +0200

What Is A Hack Squat?

With the current popularity of lifehacks, it’s easy to assume the hack squat is some modern variation meant to solve a problem with the traditional squat. And though the move was created to switch up normal weighted or simple bodyweight squats, people have been hack squatting since the late 1800s.

The hack squat is generally credited to wrestler George Hackenschmidt (hence the “Hack” in the name), who designed the move to relieve the impact on the back and hips while isolating the quad muscles worked for targeted development. While some aspects of the workout have evolved over the last century, its thigh-toning ethos remains.

So, what do you need to know to safely execute one like The Russian Lion himself? Below, we’ll cover why the move is worth rediscovering and how to loop it into your workout routine.

How to Execute a Traditional Hack Squat

There a few variations of the traditional squat: V squat vs Hack squat vs bodyweight vs sumo, and the list goes on. But one of the most popular squat variations is the hack squat. Back when bodybuilding was in its infancy, Hackenschmidt didn’t have the type of machinery used for hack squats in modern gyms. He did, however, have barbells and a desire to get stronger. One day, he decided to combine the two, bent down at the knees, and gave birth to the hack squat.

The type of hack squats The Russian Lion was doing at the turn of the 20th century require little equipment and are still widely practiced today. Here’s how to prep for a traditional hack squat:

Choose your weight – Your weight for a hack squat isn’t going to be as heavy as other squat variations. The power needed to pull off a hack squat comes primarily from your quadriceps, so assess your strength there before deciding how much to pick up. Generally, you want to be able to do 2 to 4 sets of 8 to 12 repetitions, so choose a weight that suits these goals.Will it be comfortable? They’re squats, so chances are, you’ll feel the burn—just make sure to maintain form throughout.
Set up – Find an area with a mat or other non-slip surface suitable for any type of squat. You shouldn’t be dropping the load any significant distance, but a padded, shock-absorbing floor can’t hurt in case you accidentally let go. Place a barbell loaded with plates on the ground behind you and prepare to lift.
Take hold – Squat down in a starting position as you would for a traditional squat and grab the weight from behind you with an overhand grip. In this position, you should be almost sitting on the bar with your arms holding it next to your thighs. The soles of your shoes should be perfectly flat on the ground.

Bend low at your knees and keep your spine as straight as possible. If you find grabbing the weight from this angle too difficult, you can use a platform or rack to elevate it. Then, simply step forward after securing it to begin your set with a downward motion.

Drive upwards – Start pushing from your feet upwards to lift the weight. You should feel the majority of the force being exerted from your thighs. As the bar climbs higher, stretch out your hips and straighten your legs as much as possible. As you reach full extension, flex your quads tightly to elevate the weight that extra little bit. Your back should be straight as an arrow throughout this entire movement to prevent injury.
Ease downwards – Return the weight to the ground with a slow, controlled movement. Essentially, reverse the motions you did to lift the weight. Bend at the knees and lower your posterior until you’re again almost sitting on the bar. Spine stability is crucial—at no point in the whole movement should your back bend.
Repeat until you reach your goal – Keep pushing until you’ve hit the reps and sets you’re aiming for. As with any exercise, ensure sufficient rest between sets, generally around 2 to 3 minutes. Leave at least 48 hours between workouts as well– though your muscles might welcome a few extra days off!

This tried and true method of hack squatting is a choice method for free-weight aficionados and those with limited equipment. It has a dozen decades of proven gains under its weightlifting belt, and it’s an effective exercise so long as you nail the form.

If the barbell hack squat isn’t your thing, however, there’s another, more modern method of hack squatting that’s become popular in weightlifting communities.

How To Use a Machine to Hack Squat

Truthfully, there are two correct answers to the question “What are hack squats?” They can be performed with or without machine assistance, and both types of exercise differ slightly from each other. The barbell hack squat alternatives include machine hack squat workouts. If you’re lucky enough to be a member at a gym with a hack squat machine, you can use modern technology to apply George Hackenschmidt’s age-old fitness finesse.

The process of hack squatting with a machine is similar to doing it with free weights, but with a few twists. To begin:

Set and load the machine – Set the machine to a position where the supports rest comfortably on your shoulders when you’re at full extension. You should be able to handle a heavier load with machine assistance than when lifting free weights, just be sure not to pile on too much to avoid injury. You can always add, but if you hurt yourself, you can’t lift anything.
Climb in – Get in the starting position with your back firmly against the rear pad with the supports squarely on your shoulders. Your foot placement should be in line with your body, facing forward, and planted flatly on the platform. Release the safety handles and…
Slide down – The pressure of the weight and the force of gravity should naturally begin to push you downwards. Bend at the knees and slowly lower the weight until your quads are at about a 90° angle from the machine’s frame. Your back should remain firmly planted against the pad, and the amount you take on shouldn’t feel like it’s crushing you.
Push back up – Drive your feet into the platform and stretch out your legs to their maximum. As with the normal hack squat, flex your quads pon full extension to elevate the load as high as you can.
Do more – Similar rules regarding reps, sets, and rest govern machine-assisted and free-weight hack squats. Do what you’re comfortable with, set goals, and follow plans to outdo yourself the next time you head out to hack.

Both types of hack squats promote lower body muscle group development and lead to a stronger you. They are quite specific in the area they target, however, so hack squats might not be the right exercise to match everyone’s goals.

Normal Squats vs. Free Weight Hack Squats vs. Machine-assisted Hack Squats

Hack squats are a compound exercise specifically tailored to target the quadriceps. That said, no muscle truly works alone. When doing any exercise, we (inadvertently or not) work multiple parts of our body at once.

Different exercises can be used to isolate specific muscles for maximum work and growth. To understand whether or not hack squats can help you achieve your fitness goals, you can consider what they work vis-a-vis conventional squats:

Regular squats – The traditional squat is the steadfast lift of leg day which, according to popular advice, is never to be skipped. It’s certainly a go-to for those looking for all-around development, especially around the glutes.

Truthfully though, normal squats are multifaceted and engage your leg muscles, hips, and back. They also improve knee strength and even activate core muscles. If you’re looking to improve strength in general, it’s hard to find a better movement than the classic squat.

Free weight hack squats – As previously noted, hack squats are formulated to isolate the quadriceps and work them as much as possible. Using free weights, however, doesn’t fully eliminate the activation of other muscle groups. The barbell squat requires you to engage much of your body in order to stabilize and balance the load. Those muscles closest to the quads—your calves, glutes, and lower back—will come into play, particularly when hack squatting with free weights.
Hack squats with a machine – Machines can optimally isolate muscles by eliminating form breaks and doing the work of stabilizing loads for you. Even on a hack squat machine, you won’t only engage your quadriceps during repetitions. The rest of you won’t have to do nearly as much work during a machine hack squat, however, which means your quads will take the brunt of the load.

Now that you have a better idea of which leg muscles, as well as other muscle groups, different squats optimally activate, you can decide which style to execute next time you hit the gym.

Or, you could try them all—whatever feels right for you!

Pop Your Perfect Squat at Chuze Fitness

If you’re looking for a premier place to give hack squatting a go, come work out with the fitness pros at Chuze Fitness. Whether you’re hacking with free weights, a machine, or sticking to the classic squat, Chuze has the space and equipment for you.

Not much of a squatter? No problem—browse the iChuze app for inspiration for all kinds of workouts, from beginner’s yoga to HIIT, to discover video series for every fitness level.

Whether you join one of Chuze’s group fitness classes or train 1:1 with an experienced trainer, the pros at Chuze want you to leave feeling inspired (and perspired). Find a Chuze in your area by searching for “gyms near me” and stop by to learn how our community can help you achieve your fitness dreams.

Reviewed By:

Sources:

Men’s Health. Want Monster Quads? Time to Learn the Hack Squat. https://www.menshealth.com/fitness/a28133625/hack-squat/
BarBend. George Hackenschmidt: The Father of the Bench Press and Hack Squat. https://barbend.com/george-hackenschmidt/
Physical Culture Study. Three Old-School Squats You’re Not Doing. https://physicalculturestudy.com/2017/02/02/three-old-school-squats-youre-not-doing/
Livestrong. A Hack Squat Vs. A Back Squat. https://www.livestrong.com/article/538392-a-hack-squat-vs-a-back-squat/
Physical Culture Study. Three Old-School Squats You’re Not Doing. https://physicalculturestudy.com/2017/02/02/three-old-school-squats-youre-not-doing/
Livestrong. A Hack Squat Vs. A Back Squat. https://www.livestrong.com/article/538392-a-hack-squat-vs-a-back-squat/
Muscle and Strength. Machine Hack Squat Video Exercise Guide. https://www.muscleandstrength.com/exercises/hack-squat.html
National Library of Medicine. Differences in the muscle activities of the quadriceps femoris and hamstrings while performing various squat exercises. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8783452/
University of Delaware. Free Weights Vs. Machines: How should you choose?. https://sites.udel.edu/coe-engex/2018/04/03/free-weights-vs-machines-how-should-you-choose/

The post What Is A Hack Squat? appeared first on Chuze Fitness.

6 Tricep Exercises with Dumbbells

Thu, 10 Nov 2022 16:39:53 +0200

6 Tricep Exercises with Dumbbells

If it’s arm day and you’re gearing up to give your triceps some attention, you might instinctively gravitate towards the cable machine. But this piece of equipment isn’t the only ally for toning the upper arm muscles—dumbbell workouts can be just as effective as cable tricep workouts, with some choice benefits of their own.

The advantage of free weight tricep training lies in its versatility: Not only do you have more range of motion, but dumbbells require us to take the lead, rather than rely on a machine to do the work for us.

Ready to strengthen the muscle group and build stronger triceps? Whether you’re heading to the gym or working out at home, this guide will spotlight 6 superior tricep exercises to try with dumbbells. Plus, we’ll throw in some expert tips on how to pick the perfect weights and rep count for your next upper-body sweat session.

Why Exercise Your Triceps with Dumbbells?

Located at the back of the upper arm, our triceps are responsible for bringing the arms towards the body, stabilizing the shoulder, and extending the elbow joints.¹ There are a few key reasons why you may opt to build their strength using dumbbells:

Mimics real-life lifting – Lifting a dumbbell over your head is very similar to taking a heavy item off a high shelf, or heaving that 25-lb suitcase into the overhead compartment on an airplane. The more familiar the motion, the better you’ll be able to use your improved strength in day-to-day life.
Improved balance and coordination – Dumbbells help improve your balance and coordination since you’ll need to exert more control with each movement. Cable machines, on the other hand, do most of this for you, as they don’t always encourage you to activate your stabilizing muscles.
Variety – As the dumbbell is a free weight it offers up a plethora of exercises and variations that a fixed machine just can’t compete with.

Finally, dumbbells make amazing equipment for at-home or at-the-office strength training for those days when you can’t make it to the gym. Plus, we don’t think your boss would be too happy about a cable machine under your desk!

6 Dumbbell Tricep Workouts

Before diving into these tricep exercises, it’s crucial to ensure you’re working with the correct weight of dumbbells. Too-heavy dumbbells could throw off your form and make you more susceptible to injury; a too-light set is a recipe for inefficient workouts and slow-to-yield results.

The perfect weight should make those last few reps feel challenging, but not impossible. If you feel like you can reach desired rep count for each set while maintaining proper form, you’ve chosen the right weight. If you feel like you could easily surpass your chosen rep count, opt for a heavier one.

Remember: The goal is to fatigue your triceps, which will encourage them to adapt and strengthen with each workout. Once you’ve found that “Goldilocks” sweet spot, it’s time to get lifting.

So when it’s upper arm day, consider doing these dumbbell tricep exercises along with the classic reverse fly and pullover exercise.

#1 Folded Triceps Kickback

This dumbbell exercise is an invigorating jumping-off point for any tricep routine. The tricep kickback is a simple, slow, and an excellent way to warm up your elbows—and any exercise that trains muscles individually can help to correct any muscle imbalances.²

Here’s how to start this tricep exercise:

Lean your upper body forwards, creating a 90-degree angle at your waist. Keep a slight bend in the knee and imagine knitting your ribs towards your navel.
Pick up a dumbbell with one hand and rest your other hand on the small of your back.
Bring the dumbbell towards your upper body, stopping when your elbow is parallel to your side. Keep your arm close to your body for each rep. Repeat until your arm feels tired, then switch to the other side.

Variation: You can also perform this triceps exercise with weights in both hands, working both arms simultaneously.

#2 Close-Grip Dumbbell Press

For this exercise, you’ll lay on a bench, which will target your triceps as well as your shoulders and chest. Here’s how to do it:

Lie supine (face up) on a flat bench and two dumbbells and feet planted on the floor
Hold your dumbbells above you keeping your arms close to your body.
Lower the dumbbells until your upper arms are parallel with your torso. Then, lift them back up until your arms are perpendicular to the floor. Repeat.

#3 Dumbbell Skullcrusher

Don’t be alarmed by the name—done safely, this tricep exercise won’t involve any contact with your head! Stay on your flat bench, take one of your dumbbells, and begin:

Lay down on the bench and plant your feet firmly on the floor.
Grab one dumbbell by the weights with both of your hands and hold it above you. Your arms should be angled straight up towards the ceiling.
Bending at the elbows and keeping your wrists firm, guide the weight towards your forehead. Extend the arms; repeat.

Note: For single-handed triceps exercises, it’s best to use a lower weight. You might go a grade heavier for exercises where you’re using two arms simultaneously.

#4 Dumbbell Triceps Extension

You can sit or stand for this dumbbell exercise. It targets all three heads of your triceps (lateral head, medial head, and long head) simultaneously.

Whether you’re doing a standing or seated tricep extension, take one dumbbell, and begin this triceps workout:

Grab your dumbbell by the weighted ends with both hands. Hold it behind your head.
Lower the dumbbell as far as feels natural, then raise it just before you can fully extend your arms. Repeat.

Variation: You can take this dumbbell tricep extension exercise one arm at a time using a lighter weight. Use the same motion and rest your non-lifting arm on the elbow of the lifting arm. This can help improve alignment and proprioception.

#5 Triceps Gravity Press

Don’t be surprised if you “feel the burn” with this exercise—it’ll require you to keep your triceps constantly working to keep the dumbbell from dropping.

Find a flat bench and two dumbbells, and begin:

Lay on the bench with a dumbbell in each hand; forearms should be parallel to the floor. The bottom of each weight should be next to your cheek.
Extend your arms past your head, maintaining the same height as the starting position. Bend at the elbows and repeat.

#6 Dumbbell Z-Press

Someone else stole the bench? No sweat (well, maybe some). This triceps exercise requires no bench, and it’s easy to learn if you’re just building your skills with dumbbells.

Grab one or two dumbbells depending on your preference, and begin:

Sit on the ground with your legs in front of you, forming an “L” shape on the floor. Tuck your belly button towards your spine, and bend at your knees if your hamstrings feel tight.
Grab a dumbbell with each hand, or take it one at a time.
Begin with your arm fully folded and the dumbbell just above your shoulder. Keep your elbows tucked towards the midline.
Raise the dumbbell above your head until your arm is fully extended and slowly bring it down. Go easy on your triceps—controlling on the descent of the dumbbell is key for this exercise.
Repeat.

How to Choose the Correct Number of Reps

The good news is that there are plenty of dumbbell tricep exercises to add to your workout routine, but it comes down to the reps and sets. Generally speaking, there are three main things you may want to focus on building at the gym: endurance, strength, and hypertrophy. All of these can be objectives of your strength training workout, which creates a well-balanced routine when coupled with aerobic exercise.

Whichever strength training objective you set for yourself on any given gym day will help you determine the ideal weight for your dumbbell tricep exercises —light, moderately heavy, or heavy.

Additionally, each fitness goal will influence how many reps and sets you use to organize your tricep workout session. Let’s take a look at each to find your ideal routine:

Endurance – When you want to increase the amount of time your muscles can work, you’re training for endurance. Aim for a lighter weight, with more reps per set, like 10 to 14 reps per set, and 2 to 3 sets.
Strength – Training strength means increasing the amount of weight you can lift by gradually working your way up the dumbbell rack from week to week or month to month. Aim for 6 to 10 reps per set, with 3 to 6 sets.
Hypertrophy – Hypertrophy refers to the process of muscle tissue breaking down and then rebuilding. Resistance exercise is one of the most robust ways to activate this biological mechanism—and it requires the fewest reps and sets.³ Aim for 4 to 6 reps per set, and a maximum of 2 sets.

Work Out Smarter with Chuze Fitness

With correct form and a little insight, experimenting with exercises for your triceps will have you feeling like a master of the dumbbells in no time. But learning your way around each new piece of equipment shouldn’t ever feel boring—we want to keep each sweat session fresh and engaging.

Chuze Fitness is all about welcoming fitness fans of all levels to discover new ways of working out and building a routine feeling inspiring. Switch up your workout with group classes, on-demand iChuze virtual workouts, and an inclusive fitness community that cheers you on with each milestone you pass.

Chuze Fitness experts are here to help you every step of the way. Learn about our memberships and stop by a location by searching “gyms near me” online to see what’s in store for your future in fitness.

Reviewed By:

Sources:

NCBI. Anatomy, Shoulder and Upper Limb, Triceps Muscle. https://www.ncbi.nlm.nih.gov/books/NBK536996/
Ace Fitness. The Benefits of Unilateral Training. https://www.acefitness.org/resources/pros/expert-articles/7035/the-benefits-of-unilateral-training/
UNM. How do muscles grow? https://www.unm.edu/~lkravitz/Article%20folder/musclesgrowLK.html

The post 6 Tricep Exercises with Dumbbells appeared first on Chuze Fitness.

Best Strength Workout For Runners

Tue, 08 Nov 2022 16:38:02 +0200

Best Strength Workout For Runners

All you need to do to run better is run more, right? Not quite. Strength training is an integral part of any well-rounded runner’s workout routine. In order to run like the wind, you have to be stronger than the wind.

Not only can a strength workout for runners help you run faster, but it can also help prevent future running injuries. Yet when running is the main focus of your workout plan, you may forget to strength train. Taking a couple of days away from the track and putting in your gym time could pay dividends for your running abilities and improve your overall health.

If you’re looking to improve your running or get a leg up on your total-body fitness, we cover everything you need to know about running, strength training, and combining the two below.

What Are the Benefits of Strength Training For Runners?

As rewarding as it feels, running can be a uniquely taxing workout practice for your body. Many runners suffer from chronic issues like knee pain, shin splints, and Achilles tendinitis. But strength training—when integrated into your running routine—can both help alleviate tell-tale runner’s complaints by:

Preventing injuries from overuse or strain
Building better running economy (so you can run faster)
Increasing stability
Improving your form
Enhancing aerobic capacity
Driving up metabolic rate
Correcting muscle imbalances
Supporting mental abilities (like focus and confidence)

Adding a strength training workout to your routine, even if it’s just one day, can have a significant impact on your body.

Best Core Workouts For Runners

Looking to improve your core strength? A good core workout does more than just give you a flashy six-pack. Improving your core strength will help stabilize your spine, which will support your overall balance and stability. That translates to better form while you’re running—and it could even improve the quality of your breathing as well.

Fortunately, you can make core work a cornerstone of your routine at the gym, in the park, or in your downtime at home. Start by focusing on:

Planks – This exercise is great for strengthening upper body muscles including core and arms. Start out by, holding for 30 seconds. If you are feeling up to it, try holding for 60 to 90 seconds. We recommend both front and side planks to tune up your obliques.
Bicycle crunches – Focus on keeping your back plugged into the mat to fully engage your core muscles. Start out with a 60-second set; after a few, try going up to 90 seconds.
Push-ups – Classic push-ups give you the added benefit of an arm workout. Start with a series of 20 push-ups. Increase to 40 as you build more strength.

Best Leg Workouts For Runners

Obviously, legs are one of the most important parts of a runner’s body. The good news is that there are many strength exercises to add to your lower body workout plan. To get you started, these five go-to’s can help build stronger leg muscles and lower-body awareness:

Squats – Squats target all the muscles in your legs. This move will focus on your quads, glutes, hamstrings, and calves. Start with one set of 15 and or you can bump that up to three sets of 15 if you would like.
Lunges – Although you’ll really feel the benefit in your legs, lunges are a full-body move that activates the quadriceps, hamstrings, glutes, shoulders, and core muscles. The move also increases mobility in your hips. Start with 15 lunges on both sides, then move up to three sets of 10.
Burpees – This full-body exercise gets your heart rate up while building strength in both your lower and upper body. For runners, a single set of 20 is a great starting point.
Heel raises – Activate the muscles that run down the back of your legs and work on your balance with heel raises. To start, try three sets of 10.
Toe raises – You’ll only need to do 15 to 20 toe raises to see an impact on your shin strength, which can be a lifesaver when curious about how to prevent shin splints. (Translation? No more shin splints.)

These strength exercises also don’t require heavy weight lifting. Some of these can also be done with just your body weight or light weights. A squat, for instance, can be done as a bodyweight exercise. The importance here is that you’re strengthening each muscle group.

How Many Times a Week Should Runners Do Strength Training?

Runners should aim to hit the gym for strength training around twice a week, in addition to their standard schedule of running and recovery days.

Ideally, you’ll space out strength training sessions so they won’t fall immediately before speed work. Pushing them too close together may lead to fatigue, compromising your ability to perform at your fastest speeds. Setting up your running and training plan efficiently is important to know you’re getting in the strength work you need without straining your body.

How Long Should Strength Training Last?

Depending on your goals, a strength training session should last anywhere from 30 to 60 minutes.

Of course, if you’re training for an upcoming marathon, you may want to hit the gym for longer. That said, if life gets chaotic and you can only spend 15 minutes on strength training, make them count! Where this type of workout is concerned, duration or number of reps aren’t as important as your quality of form.

Build Strength For Your Run at Chuze Fitness

Although you run solo, it helps to train in a community. Stop into a nearby Chuze Fitness location and our friendly and knowledgeable team will help you evolve your fitness goals, by guiding you through fitness classes before relaxing your sore muscles by enjoying a hydromassage.

Whether you’re looking for pep talks on the treadmill or someone to spot you during your strength workout, our fitness experts are en-chuze-iastic about helping you meet your goals.

No matter what you choose, find a Chuze gym near you to jump-start your strength training and burn seconds off your mile times before you know it.

Reviewed By:

Sources:

VeryWell Fit. Strength Training Workouts for Runners. https://www.verywellfit.com/strengthening-workouts-for-runners-2911909
Runner’s Blueprint. Top 7 Strength Training Exercises For Runners (2020 Update). https://www.runnersblueprint.com/strength-training-for-runners/

The post Best Strength Workout For Runners appeared first on Chuze Fitness.

How To Prevent Shin Splints

Thu, 03 Nov 2022 15:37:15 +0200

How To Prevent Shin Splints

If you’ve ever felt the radiating ache of shin splints, you know this injury can be enough of a pain to make you want to hang up your running shoes for the foreseeable future. And while they’re one of the more common athletic injuries, they can be tremendously frustrating for both gym newbies and committed athletes alike.

Fortunately, there are several ways you can reduce your likelihood of developing them, from refining your running footwork to making room for a post-sweat session cool-down at the gym. Below, we take a look at what causes shin splints and tips for keeping those muscles and bones below your knees in tip-top shape.

What Are Shin Splints?

First, a quick refresher in anatomy: the tibia is the large bone in the front part of your leg that runs from your knee down to your ankle. As you might imagine, this bone has some heavy lifting to do when it comes to holding you upright when you stand or walk.

When you feel the shin splint pain (or what doctors may refer to as medial tibial stress syndrome), what you’re feeling is the inflammation of the muscles and tendons in your lower legs. These muscles tend to pull and tug against the bone after repeated stress, causing the area to become inflamed, swollen, and painful.

What Causes Shin Splints?

Inflammation to your tibia, or the shin bone, and the surrounding area could be caused by several physical activities, from going for a morning job to scrimmaging on the local soccer turf in your neighborhood park.

While anybody can get shin splints, certain people—particularly active ones—may be more prone to getting them:¹

Runners
Soccer players
Dancers
Members of the military
People with flat feet
People with vitamin D deficiency²
People with osteoporosis
People who exercise in unsupportive footwear

But don’t worry because there are certain actions you can take to continue your physical activity while preventing the excruciating shin splint pain.

How to Prevent Shin Splints While Running

Shin splints most commonly occur amongst runners, particularly new runners. The stress of feet pounding against pavement repeatedly and at elevated speed can quickly send your tibia straight to the inflamed territory.

Although the condition is common, there are many steps you can take toward shin splint prevention:¹

Plant your feet properly – If you run with your ankles rolled in, or your feet rolled out, your frontal leg muscles have to work harder to stabilize you. Aim to keep your feet keeled evenly while you run, and you’ll reduce the strain on your tibia.
Run on even terrains – Running on hills or hard surfaces (like concrete) increases your chances of getting shin splints.
Wear supportive footwear – Proper footwear can make a significant impact not only on your lower leg muscles but your overall body. Runners are encouraged to change their shoes every 350 to 500 miles.³ If you’ve got a flat foot, consider slipping insoles into your running sneakers for extra support. Running shoes with shock-absorbing soles can also help lessen the impact of the pavement on your tibia and surrounding muscles.
Go easy on yourself – Runners are more likely to develop shin splints when they go too hard too fast. If you’re new to running, start training by gradually increasing the distances that you run. Don’t be afraid to stop and take breaks if your shins begin to hurt! Remember, there’s a difference between pushing through mental blocks and ignoring the signs of stress your body is sending you.

How to Prevent Shin Splints at the Gym

Runners aren’t the only people who can experience shin splits. If it seems like no matter what you do, your shins ache the morning after a workout, you may be skipping these two anti-shin splint essentials:

Post-sweat stretching – When you’ve finished a workout, don’t forget to wind down afterward! Carving out some time for a luxurious calf muscle stretch at the end of your session can make a big difference in how you feel the day after a workout. This is also true when your lower leg muscles need to be stretched after a workout or physical activity.
Strength training – If you experience frequent shin splints and the issue isn’t in your shoes or your form, consider adding a strength training segment to your workout. A simple strength workout for runners, like heel raises or toe raises, can help build the muscles around the front of your legs, lowering your risk of shin splints. Exercises that strengthen and stabilize your legs, ankles, hips, and core can also help take some of the strain off your tibia.⁴

At the end of the day, shin splints can happen to anyone who’s committed to keeping active. If they’ve got you down, you’re in the company of some of the world’s greatest athletes! With a little guidance on enhancing your form (and adequate room recovery periods), you’ll build the resilience you need to keep active, in whatever way feels good for you.

For Safe, Strong Workouts, Sweat with Chuze Fitness

Shin splint prevention includes a few steps that can allow you to work out without worrying about the strain and pain associated with them. Don’t let the fear of shin splints keep you from achieving your best. When you sign up with Chuze fitness, you’ll join an active community who are as dedicated to honing their technique as they are gaining on their whole-body fitness goals.

The team at your local Chuze location wants to help you stay motivated on your unique fitness journey, whether that’s through group classes, 1:1 training sessions, or working out via the iChuze app from home. Practice kindness for yourself and your body by joining the Chuze community today by simply searching for “gyms near me” online.

Reviewed By:

Sources:

Mayo Clinic. Shin Splints. https://www.mayoclinic.org/diseases-conditions/shin-splints/symptoms-causes/syc-20354105
National Institute of Health. Vitamin D deficiency is associated with tibial bone pain and tenderness. A possible contributive role. https://pubmed.ncbi.nlm.nih.gov/29314669/
Runner’s World. Running Shoe FAQ. https://www.runnersworld.com/gear/a20806543/running-shoe-questions/
VeryWell Fit. 8 Ways to Prevent Shin Splints When Running. https://www.verywellfit.com/how-to-prevent-shin-splints-2911057

The post How To Prevent Shin Splints appeared first on Chuze Fitness.

Top 5 Cable Tricep Workouts

Tue, 01 Nov 2022 14:43:40 +0200

You’ve most likely asked yourself “what are triceps” and how can I work them out? Well, they’re those muscles at the back of the upper arm, that are responsible for fully extending the elbow joints and flexing the arm toward the body. But rather than being a single muscle, they’re composed of three heads: lateral, long, and medial.

Your triceps are a crucial cluster whether you want to avoid joint injury, nail endless pull-up sets at the gym, or hold that overpacked grocery cart steady as you push it through the parking lot to your car. So, what triceps exercise can you do to strengthen this muscle group? While you can do plenty of tricep exercises with dumbbells, not everyone can feel comfortable with them or prefer to use them. Here, find 5 ways to use your gym’s cable machines to build tricep strength and give your arms a 360º tone-up.

#1 Triceps Pushdown

To kickstart your next triceps workout, target your lateral heads with a tried-and-true exercise: the triceps pushdown. Whether you’re at the beginning of your fitness journey or not, the tricep pushdown is a great exercise to not only strengthen the triceps muscle group and target the lateral head but can also help prevent injury to the muscles.

To do this tricep exercise, you’ll need a cable machine set at a comfortable weight, keeping a few feet of distance. Here’s what to do:

Face the cable machine with a straight spine and shoulders pulled back
Keep your elbows to your sides and grab the bar with both hands
Hinging at the elbows, pull the bar down until your arms are fully extended
Gradually allow elbows to flex and the bar to lift. Repeat.

Workout tip: If you find you need to move your back, shoulders, or hips to pull the bar down, that’s your sign to opt for a lower weight. The more you can isolate the motion in your arms, the better you’ll work out your triceps.

#2 One-Handed Overhead Extensions

The overhead triceps extension (otherwise known as “the Superwoman Extension”) trains your long heads one arm at a time. While one variation of this tricep exercise works both arms simultaneously, exercising muscles individually can help isolate and correct muscle imbalances.

To start, you’ll need a handle grip with the cable installed just under chest level. Here’s how to do a cable overhead triceps extension:

Facing away from the machine, place the foot opposite to the arm you’re starting with in front of the other foot. Start with your knees gently bent and your body leaned slightly forward (like how a runner might start a race).
Grab the handle with one arm and lift your elbow to your ear, maintaining a 90-degree bend to your elbow.
Pull the bar to fully extend your forearm while keeping your active wrist stable. Repeat, then switch to the other side.

#3 Lying Down Triceps Extensions

This workout targets all three heads of the tricep at once. For the tricep extension, you’ll need a flat bench, a pulley installed near the base of the machine, and a narrow overhand grip.

Place the bench a foot or so in front of the pulley, and begin this tricep workout:

Lay on the bench on your back and place your feet firmly on the ground at a 90-degree angle.
Extend your arms straight above you and grab the grip with both hands. Arms and wrists should be perpendicular to the rest of your body.
Stabilize your upper arms, keep the elbows tucked in, and bend at the elbows. The pulley should stop just above your forehead before you start the next rep.

#4 Reverse-Grip Pushdowns

This exercise is similar to the triceps pushdown, but it targets the long and medial heads.

Start at a pulley machine with a straight bar, and begin:

Facing the machine, hold the ends of the bar with both hands and lean slightly forward.
Pull the bar down in front of your chest, guiding the elbows against your torso. You should have a 90-degree angle at the elbow.
Now, pull the bar down from the elbow until your arms reach full extension. Repeat.

#5 One-Handed Horizontal Tricep Extensions

Complete triceps day with an exercise that targets the lateral, long, and medial heads in one fell swoop—while building up elbow strength. This tricep extension workout is unique, as it involves pulling the cable to the side instead of up and down.

Set up your pulley at chest height, and begin:

Stand with feet a little more than shoulder-width apart and face one side of your body towards the cable machine. Grab the handle with the arm furthest from the machine.
Lift your arm to chest height, parallel to the floor. Bend the elbow so your hand comes towards you at 90 degrees.
Now, move your upper arm back and allow your forearm to extend with it. In the final position, your entire arm should be completely straight and parallel to the floor.
Repeat for several reps. Then, repeat on the other side.

Build Strength and Confidence with Chuze Fitness

With each triceps exercise, you’ll be on your way to strengthening the muscle group and building stronger triceps. As you’re playing with these cable tricep exercises, 3 to 4 sets with 8 to 12 reps each is a good jumping-off point for each. That said, it never hurts to get workout recommendations tailored to you—and if you’re looking for guidance, that’s where we come in.

At Chuze Fitness, our friendly fitness experts want to send you on your fitness adventure with the advice and motivation you need to grow confidence and nail your goals. Our community of fitness enthusiasts welcomes people at every stage of their fitness journey—to start yours, check out a location near you by searching “gyms near me” online and get started today.

Reviewed By:

Sources:

University of Iowa Hospitals & Clinics. Muscle strength and balance are important for healthy joints. https://uihc.org/health-topics/muscle-strength-and-balance-are-important-healthy-joints
ACE Fitness. The Benefits of Unilateral Training. https://www.acefitness.org/resources/pros/expert-articles/7035/the-benefits-of-unilateral-training/
Verywell Fit. How to Do Tricep Pushdowns: Proper Form, Variations, and Common Mistakes. https://www.verywellfit.com/how-to-do-the-triceps-pushdown-3498613
NCBI. Anatomy, Shoulder and Upper Limb, Triceps Muscle. https://www.ncbi.nlm.nih.gov/books/NBK536996/

The post Top 5 Cable Tricep Workouts appeared first on Chuze Fitness.

How To Do Reverse Fly Workouts

Thu, 11 Aug 2022 22:59:54 +0200

There’s always more than one way to do something, and reverse fly workouts are no exception. You can do them standing or sitting, with or without weights, using one arm or two, bench or no bench––there’s just so much beauty in such versatility!

If you’re unfamiliar, the reverse fly is a resistance exercise that strengthens the upper body, especially the rear shoulder and upper back muscles–specifically the rear deltoid and rotator cuff muscles.

At this point, you may be asking yourself: why exercise muscles that are barely visible, what benefit does this type of workout provide, how to do reverse fly, and even what a back fly workout is. If this is the case, read on as we explore the answers to all of these questions—and more.

How to Do a Perfect Reverse Fly

Your time and effort are valuable, so whatever’s worth doing is worth doing right—especially when it comes to working out. Proper form will enhance physical performance, reduce the risk of injury, and allow you to reap the most benefits.

To that end, check out these steps on how to do a proper dumbbell reverse fly exercise:

Stand on a flat surface with your feet hip or shoulder-width apart. Keep a slight bend in the knee, and let your arms rest at your sides.
Hinge your hips back and bring your chest almost parallel to the ground. Allow your arms to hang freely, and maintain a straight back.
Keep a slight bend at the elbow and lift your arms away from one another, up towards your shoulders. It should look as though you have wings and are making a flying motion.
Slowly bring your arms back down, and repeat the exercise. Repetitions will vary from person to person.

At first, this exercise may look like someone trying to fly away with their feet glued to the ground. If, hypothetically, liftoff were possible, it’d be the result of the pushing motion rather than the pulling motion. But in this case, it’s the latter. Hence the name, reverse fly.

Common Mistakes When Doing a Reverse Fly

When using dumbbells during this exercise, people will often swing them using the weight’s momentum instead of the muscle to complete a rep.¹ But doing this won’t boost muscle strength. Remember, the tortoise, not the hare, won the race, so use a steady and controlled motion to strengthen the key muscle groups.

If you’re straining to complete the full range of motion with dumbbells, you may be using too much weight. Not only can this result in poor form, but it can also result in injury. Better form and less weight will trump poor form and more weight over time.

Another common mistake people often make when performing a reverse fly is hunching or rounding their back. Doing this will only add unwanted stress to your lower spine.¹ To avoid this, be mindful of your form: keep your back linear, core tight, and remember to tuck in your chin.

Reverse Fly Variations

One of the beautiful things about this exercise is its adaptability. You can do it at home or the gym, and with or without bands and weights, and never get bored. Whether standing, seated, or in a prone position, it’s an exercise that anyone can utilize at any point in their exercise journey.

Below are a few of our favorite ways to incorporate reverse flys into your workout.

Seated Reverse Fly

This is an excellent choice for someone using dumbbells that may find the standing position uncomfortable. Here, you’re pretty much following the same steps we listed above, except seated.

There are a few different ways to do this seated dumbbell reverse fly:

Regular bench – Sit on a bench with your arms at your sides. You’ll still hinge your hips and keep your back straight, but instead of having your chest almost parallel to the floor, you’ll keep it at roughly a 45-degree angle to your thighs and knees.
Incline Bench – You can sit forward or backward on the incline bench. Sitting forward is a good option for someone who may have trouble with the hip hinge, while sitting backward is for someone looking for more of a physical challenge.

Cable One Arm Reverse Fly

The cable one arm reverse fly is an excellent alternative to isolate the rear deltoids, establish more core strength, and focus on a fuller range of motion. This variation can be done at the gym using a cable pulley machine:

Begin in a similar stance as instructed above, and place the pulley at an even height with your neck.
Stand sideways in front of the machine, and use the outside hand to grab the pulley by extending your arm across your body. Tip: place your other hand on the machine or your hip for balance during the exercise.
As you pull your arm out to your side, slowly exhale. When you feel the rear deltoid muscle contract, hold it briefly and then inhale as you bring it back to the starting point.

Upright Reverse Fly with Bands

A benefit to using resistance bands is that they create more tension the farther they’re stretched, resulting in more muscle activity in and around the targeted muscle groups.² It’s a great option for people with lower back pain or difficulty bending over.

This variation can be done at the gym or at home, either sitting or standing in an upright position:

First, find somewhere to attach the resistance band—ideally, a fixed object. You could anchor it to a door, a stationary beam, or, perhaps, even a tree (if the weather agrees).
Ensure the bands are about chest height, and grab them with your arms out in front of you, keeping the elbows slightly bent. The bands shouldn’t have any slack. Instead, they should be taut and just beginning to stretch.
Keep your palms faced inward and arms parallel to the floor. Then, bring your arms back until your elbow is even with, or slightly past, the shoulder to maximize the range of motion.

Prone Reverse Fly

This variation can be done with or without weights in three different positions (depending on a person’s skill level)—on the floor, on a bench, or on an exercise ball. Doing this variation without weights on a bench or an exercise ball is best for anyone with lower back discomfort or a previous shoulder injury.

If you’re performing this exercise on the floor:

Lay face down on your belly with your arms down at your side, angled slightly outward, and palms resting on the ground.
Pull your shoulder blades together and down towards your hips as you lift your arms up slowly from the floor.
Hold each rep for between 2 and 12 seconds, and repeat.

If you’re performing this exercise on a bench:

Lay face down with your arms out to the side. Bend your elbows, and keep your hands in line with, or slightly above, your head.
Pull your shoulder blades together and down towards your hips as you lift your arms up.
Hold each rep for between 2 and 12 seconds, and repeat.

If you’re performing this exercise on an exercise ball:

Lay face down on your belly with your arms extended out towards the side (imagine you were a bird with its wings fully extended).
Pull your shoulder blades together as you lift your arms up.
Hold each rep for between 2 and 12 seconds, and repeat.

Please keep in mind, the more advanced the pose, the harder it will be to hold each rep.

Precautions and Safety Measures

The reverse fly is a safe exercise for people without shoulder or back injuries. Its versatility is what makes it a great option for various ages and levels of strength.

However, to ensure you’re performing this move with proper form, continuously monitor yourself using these questions as a guide:

Are my knees slightly bent?
Am I hinging at the hips?
Do I have a straight back?
Is my chin tucked in?
Am I keeping my core tight?

It’s best to refrain from doing this exercise if you’ve suffered a recent shoulder or back injury, feel any pain or soreness while doing it, or have recently had surgery.

Why You Should Do Reverse Fly Workouts

While we don’t use our rear shoulder and upper back muscles to literally fly (reverse or otherwise), these muscles are crucial for good posture and everyday movements.

In fact, here are a few of the benefits dumbbell reverse flys can offer:

Improved posture and balance
Reduced neck pain
Supported shoulder girdle
Stretched chest muscles
Strengthened posterior shoulder and upper back muscles

Chuze Right, Chuze Wise, Chuze Fitness

Whether you want to include reverse fly workouts or turf workouts into your routine, learn about push vs pull day, or start barre, Chuze is the place for you to try new exercises. Chuze isn’t just a gym; we’re a community of welcoming, friendly, and supportive people. Whether you’re a newbie to exercise or have been working out your whole life, our fitness centers were designed to build healthier human connections and healthier bodies. You can even expand your zone to fitness classes and get to know your community.

And the best part is, even if there’s not a Chuze Fitness center near you, it’s still possible to connect to this en-chuze-iastic community with the iChuze subscription, which allows you to participate in virtual workout programs from the comfort of your own home.

To learn more, check out iChuze Fitness today.

Reviewed By:

Sources:

Mayo Clinic. Healthy Lifestyle Fitness. https://www.mayoclinic.org/healthy-lifestyle/fitness/multimedia/reverse-fly/vid-20084679
National Library of Medicine. Muscle Activity in Upper-Body Single-Joint Resistance Exercises with Elastic Resistance Bands vs. Free Weights. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5873332/
Harvard Health Publishing. Strength training relieves chronic neck pain. https://www.health.harvard.edu/pain/strength-training-relieves-chronic-neck-pain

The post How To Do Reverse Fly Workouts appeared first on Chuze Fitness.

3 Turf Workouts You’ll Love

Tue, 09 Aug 2022 23:00:24 +0200

Tired of the same ol’ exercise routine? If you’re looking to add a little more excitement to your daily workout, look no further. The turf area is a great place to kick traditional workouts to the curb and add some adventure to your fitness journey, whether you’re focusing on cardio, weight training, or flexibility training.

In this article, we’ll explain what turf area workouts are and explore our favorite turf exercises so that you can take your fitness journey to a whole new level.

What Are Turf Workouts?

Unlike traditional resistance training methods that use machines or free weights, turf workouts allow the body to engage in physical activity across various planes of movement and with various pieces of equipment. This increases performative results in areas like:¹

Balance
Stability
Coordination

Another aspect of gym turf workouts? They don’t isolate cardiovascular endurance or strength training. Rather, they combine the two for an effective total body workout.

On the turf, you can train with various pieces of equipment, including:

Sleds
Agility ladders
Plyo boxes
Tractor wheels

In addition, you can also use turf areas to perform bodyweight exercises, stretch, or do core work. Either way, it’s the versatility of turf area workouts that makes them suitable and effective for people of all ages and fitness levels.

So, without further ado, let’s dive into our top three turf workout recommendations.

#1 Sled Workouts

Sled workouts are a great way to work out the upper and lower body, and strengthen your core, all while increasing your heart rate. The amount of weight you add to the sled will depend on whether you’re focusing on building strength, speed, or endurance. Or, if you’re a beginner, you don’t have to add any weight at all.

Here are some ways you can incorporate sled turf workouts into your fitness routine:

Sled Push – Place yourself behind the sled, and grip the poles tightly with each hand, positioning them near the top of the bars. Ensure that your arms are out straight, your hips are bent, and your core is tight. Then, push through your legs, moving the sled forward.
Bunny Hops – Position yourself the same way as the sled push, but ensure your back is straight and your feet are shoulder-width apart. When you’re ready to begin, take short hops while pushing the sled forward. These small jumps will burn more calories and give extra attention to your legs and glutes.
Reverse Drag – Add some pulling action into the mix by dragging the sled. You can either use the bars or TRX straps to do this. Get into a squat position, and pull the sled toward you as you walk backwards, maintaining your squat while keeping your back straight and your core tight.

#2 Agility Ladder Drills

Agility ladder drills aren’t just for soccer and football players, but for anyone interested in enhancing their speed, coordination, and balance. Agility ladders are also an ideal way to warm up before beginning a workout because they help ramp up your heart rate, loosen your muscles and ligaments, and improve your overall response rate.

Here are a few drills you can do with agility ladders on the turf:

Short Hops – This drill is one of the most basic for the agility ladder. You begin by hopping from one square to the next, landing with both feet in each square. Continue this down the entire length of the ladder.

To switch it up and give each leg a deeper burn, try using one foot to hop down the length of the ladder and then return on the other. Doing this will challenge your core strength and balance.

High Knees – Try doing high knees down the entire length of the ladder, placing one foot in each square as you do. In your starting position, place your feet hip-distance apart and lift one knee with the opposite arm, then switch to the other knee. Use your arms to generate momentum, and remember that your knees should reach waist height with each high step.
Hopscotch – This one may bring back some childhood memories. Begin by either putting your left or right foot in the first box. Then, jump and straddle the second box, with both feet landing outside the ladder. Jump to your opposite foot, placing it into the third box of the ladder. Repeat this down the entire length of the ladder.

#3 Battle Rope Exercises

Battle rope exercises are a fantastic way to burn fat, increase strength, and get a kickass cardio workout—and you don’t even have to be a Spartan to do them!

Let’s take a look at a few of our favorites:

Double Arm Bilateral Wave – Begin in an upright position with your knees slightly bent. Hold one rope in each hand, ensuring your shoulders are back and your core is tight. Allow for some slack in the ropes, then swing both arms simultaneously. Your arm motion shouldn’t reach below the knees or above the shoulders.
Double Arm Wave with Burpee – If you want to spice things up a bit, squat a little deeper than the previous pose when swinging your ropes. Then, after three to five wave motions, release the ropes and jump into a push-up position, perform a burpee, and repeat.
Rope Slams – Begin in the same position and use the same form as in the first example, but use your feet and legs to lift the ropes over your head this time. When the ropes are at their highest level, slam them down into the turf, and repeat the same motion.

Turfs Up at Chuze Fitness

Whether you’re a professional athlete or a fitness enthusiast, turf workouts have many benefits, from strength training to resistance. At Chuze Fitness, we offer large indoor and outdoor turf areas at dozens of our locations across the southwest. See what it’s like to swing battle ropes, push and pull sleds, or use agility ladders to combine your strength and cardio training for a transformative total body workout.

Or, utilize the turf for bodyweight exercises, yoga, or stretching.. You can always switch up your routine and include a variety of exercises together like pullover exercise, full body HIIT workout, barre workout, fitness classes, and more. The possibilities are limitless, and the journey is yours—but it all starts by visiting Chuze Fitness with a simple online search of “gyms near me”.

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Sources:

ACSM’s Health and Fitness Journal, 14(6), 24–30. Functional training: fad or here to stay? https://journals.lww.com/acsm-healthfitness/Fulltext/2010/11000/FUNCTIONAL_TRAINING__Fad_or_Here_to_Stay_.8.aspx

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