How to Train for Rock Climbing: Workouts & Exercises

Imagine the rush of conquering a towering rock wall, defying gravity as you ascend higher and higher. Rock climbing is not just a sport; it’s a thrilling adventure that challenges both your body and mind. Whether you’re a seasoned climber or just starting out, incorporating targeted exercises into your gym routine can significantly enhance your rock climbing fitness level. Let’s explore the key exercises to incorporate into your rock climbing workout routine that will help you build strength, endurance, and technique for rock climbing. Grab your harness, chalk up your hands, and let’s embark on an exhilarating fitness journey!

Training Schedule for Rock Climbing

To improve your rock climbing performance, a well-structured training schedule is crucial to keep you on track. Consistency and progressive training will pave the way to successful climbing training. While everyone’s training schedule will look different, here’s a suggested training plan to help you get started:

1. Monday: Strength training 
2. Tuesday: Climbing 
3. Wednesday: Cardio and endurance training 
4. Thursday: Rest day 
5. Friday: Strength training
6. Saturday: Climbing
7. Sunday: Cardio or active recovery – enjoy a light activity

Training Exercises for Rock Climbing

Rock climbing is a physically demanding sport that engages many muscles throughout your body. Some of these muscles include upper body muscles like forearms, back, and shoulders as well as core, lower body, and grip muscles. Regular rock climbing workouts will strengthen and tone these muscles, improving climbing performance. 

Planks

Position yourself face down on an exercise mat or the floor in a push-up position. Place your forearms on the ground, bent at 90 degrees, and aligned with your shoulders. Engage your core to keep proper form and avoid arching your back. Hold this position for as long as you can. Planks are great exercises for working out the upper body and lower body and building core strength.

Pull-Ups

Develop overall upper body strength by performing pull-ups, starting with assisted variations if needed. While it may seem like a straightforward exercise, it can challenge your upper body muscles. Stand beneath the bar and reach up to grasp it with an overhand grip (palms facing away from you). Pull yourself up and bring your chest to the bar. Then lower back down to starting position by extending your arms. 

Push-Ups

Strengthen your chest, shoulders, and arms with the classic push-up. Start with your hands on the ground slightly wider than shoulder-width apart, and your legs extended straight behind you. Bend your arms to lower yourself to the ground and keep your elbows close. to your sides. Push and extend your arms to lift your body back up. 

Wrist Curls

Wrist curls are a simple yet effective exercise for strengthening your forearm muscles. Sit with your feet flat on the ground and hold a dumbbell or a barbell with an underhand grip. Rest your forearms on a surface and flex your wrists while curling the weight up. Squeeze your wrist flexors at the top of the movement and keep your forearms steady throughout the exercise, using only your wrists to move the weight. Lower the weight back down while maintaining a slow and controlled movement.

Squats 

Squats are a fundamental exercise that target your core and lower body muscles, including your quadriceps, hamstrings, and glutes. Engage these muscles by performing bodyweight squats or adding resistance for an added challenge.

Stand with your feet shoulder-width apart, toes pointing straight, spine neutral, and shoulders relaxed. Push your hips back and bend your knees simultaneously as if you’re about to sit in a chair. Maintain a balanced distribution of weight through your feet. Push through your feet to raise yourself back up to the starting position.

Lunges 

Enhance leg strength and balance with these lower body bodyweight exercises. Or you can add resistance for more of a challenge. Stand tall with your feet hip-width apart and step forward with your right foot, ensuring a comfortable stride length. Keep your upper body upright and engage your core muscles for stability. Bend both knees simultaneously to lower your body straight down toward the ground until your front knee is at a 90-degree angle aligned with your front ankle. Also, make sure your front knee doesn’t bend past your toes. Push through your front heel to lift your body back up to the starting position, and repeat on the left foot.

Kettlebell swings

You can use kettlebells to build muscle through various exercises, one being the kettlebell swing. Stand with your feet slightly wider than shoulder-width apart and your toes pointing slightly outward. Hinge at the hips, pushing your hips back and slightly bending your knees. Drive your hips forward explosively, using the power from your lower body to swing the kettlebell upward. Allow the momentum to swing the kettlebell forward and up to chest height or slightly above. Allow the kettlebell to come back down as you hinge at the hips and push your hips back. Control the downward swing using your hips and core muscles and keep your arms relaxed to guide the kettlebell back between your legs.

Hanging Leg Raises

Hanging leg raises are effective for targeting your abdominal muscles, particularly your lower abs. Find a stable pull-up bar or any sturdy overhead structure. Grip the bar or structure with your palms facing away from you in an overhead grip, and keep your arms straight and shoulders relaxed. Keep your legs together, and start by flexing your hips to lift your legs up. 

Use your lower abs to initiate the movement and avoid excessive swinging or momentum. Continue lifting until your thighs are parallel to the ground, and slowly lower back down while maintaining control.

Conquer New Heights with Chuze Fitness 

By incorporating these rock climbing exercises into your gym routine, you’ll build the strength and endurance needed to conquer any climbing surface. 

If you need a place to start your rock climbing workout routine, we’ve got you covered at Chuze Fitness. With locations across the country, finding a location near you has never been easier. Plus with personal training and fitness classes, you can find a supportive community to encourage your rock climbing habits and journey. 

Sources: 

Healthline. What Muscles Do Planks Work? https://www.healthline.com/health/fitness/what-muscles-do-planks-work 

Gymless. Hanging Leg Raises. https://www.gymless.org/hanging-leg-raises/

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.

The post How to Train for Rock Climbing: Workouts & Exercises appeared first on Chuze Fitness.

How Often Should You Workout or Go to the Gym?

You’ve got your workout routine planned, and you’ve set your goals. It’s time to actually hit the gym. But you may be wondering how often should you workout and when? It’s a question asked by beginners and seasoned gym-goers alike. Determining how often you should be working out isn’t a one-size-fits-all type of situation. 

You already know the significance and benefits of regular gym workouts, but it’s time to set your weekly workout plan and decide how often you should be exercising per week. 

Importance of Fitness Goals:

Before determining your ideal gym frequency, it’s crucial to establish clear fitness goals. Are you aiming to build muscle, feel healthier, or improve overall strength? Your goals will guide your training frequency and intensity of your workouts. Remember, setting realistic and achievable goals is key.

Benefits of Regular Gym Workouts:

Regular gym workouts bring a wealth of benefits that extend far beyond physical appearance. They improve cardiovascular health, boost metabolism, enhance mental well-being, and increase overall strength. According to the CDC, physical activity can also improve brain health, help manage weight, and reduce the risk of diseases. So, by hitting the gym regularly, you’re not only enhancing your physical health but also your overall well-being.

Cardiovascular Workouts 

Cardio exercises are essential for maintaining a healthy heart as well as improving brain, joints, and muscle health. Cardio exercises are also great for a weight loss journey. It’s recommended to aim for 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity per week.

Cardio Exercises

So whether you’re a beginner or a fitness enthusiast, incorporating cardio exercises into your routine offers a plethora of benefits. Some cardio workouts to include in your routine are:

• Running or Jogging: Lace up your shoes and hit the road or treadmill for this classic cardio workout.
• Cycling: Hop on a bicycle, indoors or outdoors, and enjoy the benefits of low-impact cardio exercise that strengthens the legs and improves cardiovascular fitness.
• Swimming: Dive into the pool for a full-body workout that is gentle on the joints and offers excellent benefits.
• Jumping Rope: A simple yet highly effective workout that can be done anywhere, it engages multiple muscle groups. and elevates heart rate.
• Dancing: Dance-based cardio workouts like Zumba combine fun and fitness in one energetic session.
• High-Intensity Interval Training (HIIT): HIIT involves alternating short bursts of intense exercise with periods of rest or lower-intensity activity.
• Stairs: Take the stairs instead of the elevator to engage the lower body muscles and get a quick cardio boost.

Strength Training:

Strength and resistance training are game-changing in the world of fitness. Like cardio, strength training has many benefits beyond building muscle mass. It can also improve balance and flexibility, increase stamina, encourage weight loss, decrease the risk of injury, and more. It’s believed that 30 minutes to an hour of strength and resistance training is enough to reap the benefits. 

Strength Training Exercises

The beauty of strength training is that there is an exercise to work out almost every muscle in the body. Some exercises to include in your routine are: 

• Squats: This powerhouse exercise targets the lower body muscles, including the quadriceps, hamstrings, and glutes. Start with your feet hip-width apart, lower your hips back and to a sitting position, and push through your feet to get back to standing position. You can do squats with body weight or add extra resistance using dumbbells, barbells, or a squat rack.
• Bench Press: The bench press is a classic upper-body exercise that targets the chest, shoulders, and triceps. Lay on a flat bench, hold the barbell with your hands slightly wider than shoulder-width apart, lower it to your chest, and then push it back up to the starting position. 
• Lunges: Lunges help target the quadriceps, hamstrings, and glutes while also engaging the core to improve stability. Standing with both feet together, step with one foot forward, lower your body by bending your knee until it’s at a 90-degree angle, and then push back up to the starting position. Repeat with the opposite leg. 
• Bicep Curls: These exercises isolate and target the biceps. Stand with a dumbbell in each hand, palms facing forward, and elbows close to your sides. Curl the weights upward as you contract your biceps, and then lower them back down. 
• Glute Bridges: This is another great lower-body exercise that targets the glutes and helps improve hip stability and strength. Lay on your back with your knees bent, feet together and flat on the ground, and arms by your sides. Press through your heels to lift your hips off the ground until your body forms a straight line from shoulders to knees. Squeeze your glutes at the top, then lower your hips back down.

Flexibility and Stretching

Flexibility and stretching exercises are often overlooked but are crucial for maintaining proper joint mobility and preventing injuries. Prioritize stretching and warm-up exercises to prepare your muscles for the workout and cool-down exercises to promote recovery and flexibility. Dynamic stretching before a workout and static stretching afterward can be beneficial.

Yoga, Pilates, or dedicated stretching classes can also help improve flexibility and promote relaxation. You can do these as part of your workout routine or on a separate day dedicated to them. 

Setting Your Gym Schedule

The best way to determine your training frequency and how often you should hit the gym is by assessing your time constraints. Consider your daily schedule and determine how many days per week you can realistically dedicate to the gym. Also, determine how much time you can set aside to work out on those dedicated days. It’s better to have a consistent routine rather than sporadic workouts.

You can also use the information above regarding recommended times for different types of workouts to determine how often you should work out based on your goals. 

Remember, there is no one-size-fits-all answer when it comes to workout frequency. It varies based on individual circumstances and preferences. Listen to your body and adjust your gym schedule accordingly.

Maintaining Accountability and Motivation

Starting or continuing a fitness journey can be exciting. However, over time you may find yourself lacking motivation, or you might encounter challenges that test your commitment to hitting the gym. That’s where accountability and motivation come into play. Let’s look at some ways to help you stay on track

• Set Goals and track progress: Establish short-term goals and track your progress. Start by setting clear and specific fitness goals. Whether building muscle, losing weight, or improving overall health, having a well-defined target helps you stay on track. Don’t forget to celebrate small and big milestones and use them as motivation to keep pushing forward.
• Mix It Up: Avoid falling into a rut by varying your workouts to target different muscle groups. Alternate between cardio exercises, strength training, and flexibility workouts.
• Join Group Fitness: Group fitness classes can provide structure and motivation. Attending classes that align with your goals and preferences and participating in group workouts can help you stay motivated and on track. Not to mention, you’ll be able to find a supportive community of other individuals with similar interests and goals. 
• The Gym as a Recovery Space: Don’t limit your perception of the gym to workouts. You can embrace it as a place for recovery and relaxation too. By incorporating recovery practices into your gym routine, you’ll enhance your overall well-being and create a positive association with the gym. Incorporate activities like stretching, foam rolling, and using the sauna. 
• Listen to Your Body: Pay attention to your body. If you’re feeling fatigued or experiencing muscle soreness, consider lighter workouts or rest days. Rest and recovery are important for avoiding injuries and optimizing fitness performance.

Find a Schedule that’s Best for You

Finding your ideal training frequency is a personal journey. When you’ve set your schedule, Chuze Fitness is here to support you every step of the way. 

We understand the importance of exercise and every individual’s unique fitness goals and journey. You can find a community at Chuze to encourage you as you embark on your journey with fitness classes, various amenities, and locations across the country. 

Find a location near you today to become a part of the Chuze family! 

Sources:

CDC. Benefits of Physical Activity. https://www.cdc.gov/physicalactivity/basics/pa-health/  

Cleveland Clinic. The (Many) Benefits of a Cardio Workout. https://health.clevelandclinic.org/the-many-benefits-of-a-cardio-workout/  

American Health Association. American Heart Association Recommendations for Physical Activity in Adults and Kids. https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults  

Better Health Channel. Resistance training – health benefits. https://www.betterhealth.vic.gov.au/health/healthyliving/resistance-training-health-benefits  

Harvard T.H. Chan School of Public Health. Evidence mounts on the benefits of strength training. https://www.hsph.harvard.edu/news/hsph-in-the-news/strength-training-time-benefits/

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.

The post How Often Should You Workout or Go to the Gym? appeared first on Chuze Fitness.

Benefits of Joining a Gym vs. Working Out at Home

Deciding whether to set up a home gym or sign up for a gym membership can be difficult for anyone looking to start or continue their fitness journey. Each option has its own benefits and drawbacks. Also, what works best for one person may not work for another. 

So how do you decide? The choice will ultimately depend on your personal preferences, lifestyle, and fitness goal.

In this article, we will explore home gym vs gym membership, focusing on equipment availability, motivation, social support, and cost. This post will not only offer valuable insights to help you make a decision that supports your fitness goals, but also how to make the most of your workout no matter your choice.

Equipment Availability:

One of the biggest advantages of joining a fitness center is access to professional equipment through your membership. Gyms have a wide range of machines and equipment, from cardio machines to weightlifting equipment, that are not easily accessible or affordable to purchase for home use. Some facilities also offer amenities like a sauna, steam room, pool, massage services, basketball courts, and more. One downside of joining a fitness center is that you may find yourself waiting in line during peak hours for the equipment you want to use. Some gyms may also charge an extra fee to use amenities. 

On the other hand, a home gym gives you complete control over the personalized exercise equipment you invest in for your specific fitness needs. You can fill your workout space with equipment to suit your needs, whether that be a rack of free weights, a cardio machine, or a yoga mat. Another advantage of home gyms is the convenience of having all the equipment you need in one place. You can work out whenever you want and not worry about gym hours or equipment availability during peak hours. 

However, a disadvantage of a home gym is that you may not have access to the same variety of equipment as you would at a traditional gym. While you can invest in home exercise equipment like dumbbells, resistance bands, and a mat, you may miss out on specialized machines. Additionally, machines and equipment can be expensive, so building a well-equipped home gym can require a significant initial investment.

Motivation:

Motivation is a crucial factor in maintaining a consistent workout routine, and both home gyms and gym memberships can provide different ways to stay motivated to workout. 

One advantage of a gym membership is the built-in motivation of being around other people who are working towards similar fitness goals. Some people may find that working out alone at home can be demotivating, and without the support of others, it can be easy to lose focus or fall into a rut. Joining a gym can provide the social support and accountability that many people need to stay motivated. You can work out with others, join fitness classes, and get advice from trainers. The energy and atmosphere of a gym can be motivating and push you to work harder and stay consistent.

However, for some people, the social pressure of a gym can be a deterrent to working out. If you feel self-conscious working out in front of others, a home gym may be a better option for you. Working out in the comfort of your own home can also provide a sense of privacy and control over your workout environment. Additionally, you have the convenience of being able to work out whenever you want with a home gym without having to worry about commuting or finding parking. 

One downside of this is that the distractions of home life can make it difficult to stay focused and committed to your fitness goals.

Social Support:

As mentioned, social support can be crucial when trying to stay motivated. While a home gym can offer privacy and control over your workout environment, it may lack the social support of a gym community. Gyms offer the opportunity to meet and connect with others who share similar fitness interests and can provide accountability and encouragement to stay consistent with your workouts.

Joining a gym can also provide a sense of community and belonging. If social support is important to you, look for gyms that offer group workout classes or personal training sessions. These options can provide a sense of community and accountability.

Cost:

Cost is a major consideration when deciding between a home gym and a gym membership. Setting up a home gym can be expensive since you’ll need to invest in gym equipment, space, and other essentials. However, once you have your workout space set up, you won’t have to worry about monthly fees or additional costs.

On the other hand, gym memberships can be more affordable in the short term, as many gyms offer low introductory rates or promotions. However, these costs can add up over time, especially if you don’t use your membership regularly or if the gym requires a long-term contract.

Making the Most of Your Workout Experience:

Whether you choose to join a gym or create a home gym, there are ways to make the most of your workout experience. 

• Set specific fitness goals: Having specific fitness goals can help you stay motivated and focused on your progress.
• Create a workout routine: Establish a consistent workout routine that fits your schedule and fitness goals. Whether your goal is weight loss or strength training and building muscle, include workouts that are tailored to your goal. 
• Warm up before exercising: Take a few minutes to stretch and get your body moving to reduce the risk of injury and improve your performance during your workout. Dynamic stretching, such as walking lunges or leg swings, can help prepare your body for your workout.

• Focus on proper form: Proper form makes a big difference in getting the most out of your exercises and preventing injuries. If you’re new to working out or trying a new exercise, find a personal trainer for guidance on proper form and technique.
• Find a workout partner: If you thrive on social support, find a workout partner who can provide accountability and motivation. As mentioned earlier, a fitness community or group workout classes are other ways to find accountability and motivation.
• Mix up your workouts: Variety is important to keep your workouts interesting and prevent boredom or burnout.
• Track your progress: Whether you’re using a fitness app—like iChuze— or a journal, tracking your progress can help you stay motivated and see how far you’ve come. Don’t forget to celebrate your wins and use setbacks as opportunities to learn and grow.

Join our Community at Chuze Fitness

Whether you choose to work out at home or join a gym, the key is to find what works best for you and stick with it. If you do choose to join a gym community, we’re here for you!

Chuze Fitness offers a variety of amenities, classes, and gym equipment to help you achieve your fitness goals in a supportive and inclusive environment. Whether you’ve been working out for years or just starting out, we believe everyone deserves to find a gym they love that will help them on their journey. 

Ready to experience Chuze on your own? Search “gyms near me” to get started today and explore our awesome facilities!

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.

The post Benefits of Joining a Gym vs. Working Out at Home appeared first on Chuze Fitness.

How to Train for Hiking

Hiking is a great way to get outdoors, challenge your body, and connect with nature. Whether you’re planning a day hike or a long trek, training for hiking is important to make sure you’re prepared for the physical demands of the trail. Training for backpacking or hiking requires a combination of endurance, strength, and agility, as well as proper fueling and hydration. In this article, we’ll provide tips and exercises to help you train effectively and safely for your next hiking adventure.

Endurance 

Endurance is essential for hiking, especially if you’re planning a long-distance hike or backpacking trip. The best way to build cardiovascular endurance is to start slow and gradually increase your hiking distance and elevation over time. Begin with shorter, easier hikes, and gradually increase the difficulty to a longer hike.

Another effective way to build endurance is incorporating cardio training into your workout routine. Running, cycling, and swimming are all excellent forms of cardio that can help improve your cardiovascular health and stamina. Aim to do at least 30 minutes of cardio exercise, three to four times per week, to build endurance for hiking.

Strength and Agility 

Hiking requires not only endurance but also strength and agility. Resistance training, such as weightlifting, can help build the lower body and core muscles necessary for hiking, such as your legs, glutes, and core. Incorporate exercises such as squats, lunges, and step-ups into your workout routine to improve lower body strength. Don’t forget to also work your upper body, including your back, shoulders, and arms, as you may need to carry a backpack or trekking poles on your hike. Exercises like push-ups and pull-ups can help improve your overall strength and balance.

In addition to resistance training, balance and stability exercises can help improve your agility and reduce the risk of injury on the trail. Exercises such as single-leg squats, planks, and yoga poses can help improve your balance and stability, making it easier to navigate uneven terrain on the trail. Plyometric exercises like jump squats or box jumps can also help improve your overall agility, as well as yoga or pilates to help improve your balance and flexibility.

A Training and Workout Plan

To create a hiking training plan, start by setting a goal for your hike, such as distance or elevation gain. Then, gradually increase your training over time to match your goal. For example, if you’re planning a 10-mile hike with 2,000 feet of elevation gain, start by hiking shorter distances with less elevation and gradually increase over several weeks or months.

Gradually increasing your hiking distance and elevation over time is essential to build endurance, but it’s important to do so at a pace that’s right for you. 

In addition to hiking, incorporate a variety of workouts into your training plan, including cardio, resistance and strength training, and balance and stability exercises. Aim to work out three to four times per week, with at least one rest day between workouts to allow your body to recover.

Fueling and Hydrating

Proper fueling and hydration are essential for hiking, especially on long-distance treks or backpacking trips. Aim for a balanced diet with plenty of fruits, vegetables, lean protein, and carbohydrates to fuel your body for hiking. Drink plenty of water before, during, and after your hike, and consider carrying a hydration pack or water bottle with you on the trail.

The Right Gear and Clothing 

Selecting the right gear and clothing for hiking can make a big difference in your comfort and safety on the trail. Invest in a sturdy pair of hiking boots with good ankle support and traction, as well as breathable clothing that can keep you dry and comfortable on the trail. Consider carrying a backpack with essentials such as a first-aid kit, map and compass, and extra food and water.

Prepare for Your Next Adventure with Chuze

Hiking provides many benefits including staying active, relieving stress, and enjoying the outdoors. As mentioned above, it’s very important to prepare your body for a hike through exercise. A combination of endurance, strength, and stability exercises is usually recommended. And if you’re looking for a place to start, look no further than Chuze. 

At Chuze Fitness, you have access to a range of exercise equipment and fitness classes that can help get you ready for your next hiking trip. For a more personalized plan, you can even team up with one of our friendly and knowledgeable personal trainers to help you achieve your goals and get you outdoors! Find a gym near you today!

Reviewed By:

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

The post How to Train for Hiking appeared first on Chuze Fitness.

How to Train for Backpacking

Backpacking is a thrilling and adventurous activity that allows you to explore some of the most beautiful natural landscapes while challenging yourself physically and mentally. However, it can also be physically demanding, requiring strength, endurance, and agility. Whether you’re a seasoned backpacker or new to the trail, proper training can help you prepare for the challenges of your next adventure. In this guide, we’ll cover everything you need to know about training for backpacking, including building endurance, improving strength and agility, creating a training plan, and proper nutrition and gear selection.

Building Endurance

A backpacking trip requires you to walk long distances with a heavy backpack, so building endurance is essential to help you handle the aerobic demands of the trip. A great way to build endurance is by adding cardiovascular exercise to your training routine. Cardio workouts and activities like walking, hiking, cycling, and running can help you increase your stamina and endurance over time. Start with shorter distances and gradually increase your distance and pace. You can also try interval training, which involves alternating between periods of high-intensity exercise and rest or low-intensity activity. 

Improving Strength and Agility

Backpacking also requires you to carry a heavy backpack, climb steep hills, and navigate uneven terrain, so building muscle strength and agility is important. Resistance and strength training, such as weight lifting and bodyweight exercises, can help you build strength and improve your overall fitness level. To focus on building strength, target exercises that work your legs, core, and back muscles, as these are the areas that will be working the hardest during your backpacking trip. Strength training exercises for lower body muscles include squats, lunges, deadlifts, and rows. These exercises can be performed using weights or just your own body weight. 

Balance and stability exercises are crucial for hiking and backpacking, as they help improve your body’s ability to maintain stability on uneven terrain. Yoga, Pilates, and balance board exercises are all great options for improving balance and stability. These exercises can help strengthen core muscles, improve balance, and enhance body control. Incorporating them into your training and workout routine can help prevent injuries and improve your overall performance on the trail.

Remember to always prioritize proper form when performing exercises to prevent injury. If you’re new to resistance training, consider working with a personal trainer or taking strength training fitness classes to learn proper form and technique. 

Creating a Training Plan

When preparing for a backpacking adventure, it’s essential to create a training plan that fits your fitness level and goals. Start by setting specific goals for your trip.  Consider the distance you’ll cover, the weight you’ll carry, and the number of days you’ll spend on the trail. Once you have a clear goal in mind, you can create a training plan that gradually increases the weight and distance of your backpacking training over time. Remember to include endurance, agility, and strength exercises. Be sure to include rest days in your plan to allow your muscles to recover and prevent injuries. Skipping rest days can lead to overtraining and injury, which can set your training back significantly.

When creating your training plan, it’s important to take things slow and steady. Don’t try to push yourself too hard too quickly, as this can lead to injury or burnout. Instead, focus on building your endurance and muscle strength gradually over time. This might mean starting with a short hike and light backpacks and gradually increasing the length and weight of your trips as your fitness level improves.

Nutrition and Hydration

Besides training for hiking and backpacking through exercise, don’t forget to fuel your body. Proper nutrition and hydration are significant for a successful and safe backpacking experience. Make sure to eat a balanced diet that includes plenty of protein, healthy fats, and carbohydrates to give your body the energy it needs to handle the physical demands of the trip. Drink plenty of water to stay hydrated, especially if you’re hiking in hot and dry conditions. It’s also essential to pack plenty of snacks and high-energy foods to eat throughout the day to keep your energy levels up.

Selecting the Right Gear for Backpacking

Selecting the right gear ensures a safe and comfortable hike. Invest in a high-quality backpack that fits properly and distributes weight evenly across your back. Pack accordingly, keeping in mind that a lighter pack is easier to carry and can help prevent injury. Pack appropriate clothes for the weather conditions, such as a waterproof jacket, warm layers, and a hat and gloves if necessary. Invest in a good pair of hiking boots or shoes with good traction to prevent slips and falls

Start Training for Your Backpacking Trip with Chuze

Preparing for a backpacking trip can seem overwhelming, but with the right training and preparation, it can be a rewarding and unforgettable experience. If you’re looking for a place to begin your backpacking training, we’re here to help!

At Chuze Fitness, we’re all about self-kindness and self-care, and preparing for a backpacking trip is an excellent way to show yourself some kindness and care by getting in shape and ready for the adventure of a lifetime. Stop by a Chuze gym near you and join a community that will help prepare you for your trip! 

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.

The post How to Train for Backpacking appeared first on Chuze Fitness.

6 Tips for How to Find a Good Gym

When it comes to getting fit, finding the right gym can make all the difference. A good gym should be a place where you feel comfortable, motivated, and supported in your fitness goals. But do you know which gym is the right fit for you? It can feel overwhelming to find the right gym, especially with so many options out there. But don’t worry, we’re here to help!

In this blog, we’ll share some tips for researching and choosing a new gym, as well as what to look for in a gym that aligns with your fitness goal and encourages your journey.

Research Gyms in Your Area

The first step to finding a good gym is to start by researching gym options in your local area. The best way may be to research different gyms online, but you can also explore their social media pages and even ask for recommendations from your friends and family. Many gyms also have websites with detailed information about their facilities, services, and pricing. Take some time to read through their websites to see if they offer what you’re looking for.

Consider the location and hours of each gym as well as what they offer in terms of equipment, amenities, etc. If you’re interested in group fitness classes, for example, check out the gym’s class descriptions to see if they offer the types of classes you enjoy. If you have a busy schedule, you may want to choose a gym that’s open 24/7 or has extended hours. 

Also, look for information about membership options and pricing plans. Some gyms offer monthly memberships, while others require annual contracts. Make sure to read through the fine print to understand what you’re committing to before signing up.

Read Reviews

You can also read reviews from current and past members once you narrow down your options. This can give you an idea of what the overall experience is like from an actual gym member, including its atmosphere and cleanliness. Look for reviews that mention the gym’s staff, equipment, and classes. If a fitness facility has consistently positive reviews, it’s a good sign that it’s a reputable and well-liked gym.

Visit the Gym

Before signing up for a gym, visit the fitness center in person. This will be the best way to determine if it’s the right gym for you. You’ll be able to see what type of workout equipment the facility has, check out the group workout classes, and get a feel for the atmosphere. During your visit, pay attention to the gym’s cleanliness, the staff’s knowledge and friendliness, and gym equipment availability.

Evaluate the Price

Price is also important to factor in your decision. Sometimes discounts are available for students, seniors, or military members. Other tines gyms may offer a free trial period, so you can test out the facility before committing to a membership. Consider what you want to spend on a gym membership realistically and have that in mind when searching for a gym.

It’s also important to consider what you’re getting for your money. Some gyms may have a higher monthly fee but offer more amenities, such as personal training, a swimming pool, basketball courts, or group classes. Other gyms may have a lower monthly fee but charge extra for amenities and services.

Check Out the Services and Amenities

Your fitness goals should play a significant role in determining the type of gym you choose, so when evaluating amenities and services, consider which ones will help you achieve your goals. If you’re interested in strength training and building muscle, for example, a gym with a wide range of weightlifting equipment might be ideal. If you’re into cardio, make sure the gym has plenty of cardio equipment like treadmills, ellipticals, and stationary bikes. If you’re interested in yoga, look for a gym that offers yoga classes.

Additionally, if you prefer to work out in a group setting, you may want to choose a gym with various group fitness classes. Besides fitness classes, some gyms also offer personal training and nutrition coaching. A personal trainer can help guide you on how to use certain equipment or can help you create a weekly workout plan or workout program. Other facilities may have a pool, sauna, massage services, or basketball courts. 

It’s important to remember that not all amenities and services of a fitness center are necessary to achieve your goals. For instance, while a sauna or steam room may be a nice perk, they are not essential to achieving your fitness goals. Determine which amenities are most important to you and focus on finding a gym that offers those specific amenities.

Look for a Gym with a Supportive Community

Finally, look for a gym with a supportive community. Whether workouts consist of cardio, strength training, or yoga, having that support throughout your fitness journey is important and can make a huge difference in your overall experience. A gym with friendly and supportive staff and members can help you stay motivated and on track with your fitness goals. 

Choosing the Perfect Gym for You

In conclusion, finding a good gym takes some research and consideration. Start by researching gym options in your local area, reading reviews, and visiting the gym in person. Consider the services and amenities offered, the price, and the availability of the gym equipment and classes you’re interested in. And don’t forget to look for a gym with a supportive community. While it can feel overwhelming, it’s worth the effort to find a fitness center that aligns with your fitness goals. 

Not sure where to begin? Chuze Fitness offers a range of services and amenities to help you achieve your fitness goals, such as state-of-the-art equipment, fitness classes, personal training, and more. Find a location near you and come tour one of our facilities today! 

Reviewed By:

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

The post 6 Tips for How to Find a Good Gym appeared first on Chuze Fitness.

How Long Should You Workout a Day?

Daily physical activity is essential for overall health and well-being. From boosting energy levels to improving our physical health and mental well-being, it’s important to make time for daily exercise. But how long should you workout a day? Unfortunately, the answer isn’t necessarily simple. Like exercise and physical activity itself, this is not a one-size-fits-all situation. It depends on different factors, including your current fitness level, the type of workout you’re doing, and your individual goals. Let’s break down all the things you should consider when deciding how much time you should set aside for exercise.

Factors that Determine How Long to Workout

When it comes to determining how much exercise you should be getting, there are several different factors that should be taken into consideration. These factors can range from the recommended amount of time to your overall goals and current fitness level. Understanding the basics of these factors can help you determine how much time you should spend on physical activity every day. 

First, consider your fitness goals and what is recommended for different exercises. Are you looking to lose weight, build muscle, or simply stay in shape and improve your overall health? Depending on your goal and the exercises you’re doing, you may need to spend more or less time working out each day. 

Another factor to consider is your current fitness level. If you’re relatively new to exercise, it’s important to start slow and gradually increase the intensity of your workouts over time. If you start off with high-impact and vigorous intensity activity, you can put yourself at risk of injury or even burnout. Low-intensity workouts may not require as much time, especially for a beginner’s workout routine. 

Finally, when trying to determine how much exercise per day you should be doing, consider how long you have to dedicate to working out. Depending on your schedule and lifestyle, you may have only a short amount of extra time to exercise, or you may have multiple hours available each day. 

Cardio and Aerobic Activities

How long should you workout a day when it comes to cardio and aerobic exercise? The recommended amount is 150 minutes a week or 30 minute workouts a day for moderate exercise1, although some may extend it based on personal needs. While this is the recommended amount to set aside for cardio in your weekly workout plan, even a small period of time spent on physical activity can be beneficial.

Nonetheless, when it comes to cardio and aerobic exercises, it’s important to factor in both time and intensity of the workout. If you want to improve your cardiovascular health, moderate intensity activity like walking, jogging, cycling, or swimming is ideal. 

High-intensity interval training (HIIT) is another type of exercise that has been gaining popularity in recent years. HIIT involves alternating bursts of intense effort with periods of rest and recovery. HIIT workout length is typically 10 to 20 minutes, and studies have shown that they can be just as effective as traditional aerobic exercise when it comes to improving cardiovascular health. However, the exercises you choose for your HIIT workout should be tailored to your fitness level, as they can be more strenuous than steady-state aerobic activities.

Strength Training

Strength and weight training can help you build muscle and increase strength, as well as improve your overall health. When it comes to how long you should strength train for, there is no one-size-fits-all answer. Ultimately this will depend on a few factors, like your fitness level and goal. Plus, time spent strength training will be more determined by the number of sets and reps included in your routine. 

According to a 2020 study, performing even just one set of 6 to 12 reps can be effective in improving strength2. Of course, you’ll be able to see more improvement with more than just one set3. 

If you find yourself on a time crunch, you can choose exercises that target and work out multiple muscle groups at once, as they will give you the most benefit in the least amount of time. These exercises can include push-ups, squats, planks, lunges, and deadlifts. You can do sets of 8 to 12 reps with brief rest periods of no more than 60 seconds between each set.

Again, time spent on strength training routines can vary depending on experience, sets, reps, and rest period4.

Get Your Workout in at Chuze Fitness

So ultimately, the time spent exercising every day can vary for each person. At the end of the day, it’s about what works best for you and what can help you reach your goals. 

If you’re looking for a supportive community to motivate you and keep you on track with your journey, look no further than our community at Chuze Fitness. From personal trainers to fitness classes, we’re here to help you reach your goals and become your best self yet. 

Source:

Mayo Clinic. How much should the average adult exercise every day? https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/

Sports Medicine. The Minimum Effective Training Dose Required to Increase 1RM Strength in Resistance-Trained Men: A Systematic Review and Meta-Analysis. https://pubmed.ncbi.nlm.nih.gov/31797219/ 

Journal of Human Kinetics. A Systematic Review of The Effects of Different Resistance Training Volumes on Muscle Hypertrophy. https://pubmed.ncbi.nlm.nih.gov/35291645/  

Healthline. You Asked, We Answered: How Long Should A Workout Last? https://www.healthline.com/health/fitness/how-long-should-a-workout-last#weightlifting 

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.

The post How Long Should You Workout a Day? appeared first on Chuze Fitness.

How to Get Back into Working Out

Getting back into working out can feel challenging, especially after a long break. But with the right mindset and motivation, it doesn’t have to be. Truth is, many people struggle with how to start exercising again and may not know where to begin. The key is to set your goals straight, start small, and build on your progress. Even if you can only commit to a few minutes of exercise each day, that can still be beneficial. 

If you’re not sure where to start when it comes to how to get back into working out, we’ve got you covered with a few tips below. With consistency, effort, and dedication, you can get back into working out. 

Find Motivation

Finding your motivation can make a significant impact on getting back into your regular exercise routine. Asking yourself why you want to start working out again can help you find your motivation. It could be to improve your health, to feel better, to look better, to get stronger and build muscle mass, or to have more energy. Knowing your why will help you stay motivated and on track when things start to feel challenging again.

Set Goals

When it comes to starting up your fitness routine again, setting goals can be a helpful way to stay motivated. Start by identifying what you want to accomplish by working out again. Whether your goal is to build muscle, improve strength and endurance, or simply stay active, having a clear objective in mind can help guide you along your journey.

Once you have identified your goal, break it down into smaller, more achievable targets. For example, if your overall goal is to build muscle, you could set specific goals for how many days each week you want to work out and what type of exercises you’ll do. When setting goals for yourself, make sure they are realistic and attainable so you don’t become unmotivated.

In addition to short-term goals, think about what you want to accomplish in the long run. While it is important to focus on small successes, it can also be helpful to keep your big picture in mind.

Create a Workout Plan

Now that you’ve set your goals and found your motivation, you can now create a weekly workout plan. Having a set plan allows you to stay focused and helps keep you motivated. 

Your plan should incorporate exercises that will help you achieve your goals. If weight loss is your goal, for example, you can split up your week into days of cardio and days of light strength training. If building muscle mass and strength is the reason behind getting back into the gym, you can split up your days by working on different muscle groups and different heavy-strength training exercises. When in doubt, you can include a combination of cardio and strength training. 

Remember that since you’re starting back up with your routine, be sure to keep it simple and stick to low-impact activities as you work your way up. Low-impact activities can include walking, biking, swimming, or yoga. If your goal is to build and strengthen your muscles, you can start by doing bodyweight exercises and slowly incorporate weights into your exercises as you go. Don’t be afraid to make changes if necessary. Listen to your body and adjust as needed to prevent injury.

Take it Slow

When getting back into a workout routine, it’s important to start slow and steady. When you’ve been out of practice for a while, your muscles need time to adjust to the movements and intensity you’ll be doing. Incorporating low-intensity exercises or workouts for beginners can be a great way to start out. Remember to take it slow and focus on proper form, especially when it comes to weightlifting exercises. Doing too much too quickly can cause muscle soreness, strain, and injury.

It’s also important to give your body time to rest between workouts. Taking a day off after exercising will help your muscles recover before working out again. This will also give you an opportunity to evaluate how your body is feeling and make adjustments as needed. With patience and dedication, you can slowly progress to higher-intensity workouts and start seeing results.

Incorporate Exercise into Your Daily Routine

Another way to ease into working out again is to make physical activity part of your daily routine. You don’t have to jump right into a full workout routine. The key, as always, is to start small and build up. Start by setting aside just a few minutes each day to do something active—even if it’s just going for a quick walk or jog. 

Try to be consistent with your routine. Make sure you’re staying active a few times a week. Having a schedule that you stick to can also help you stay motivated, accountable, and on track.

Don’t Forget to Stretch and Rest

As you get back into being active again, don’t forget to stretch before and after any physical activity and to rest when your body tells you to. Stretching is an important part of any workout routine because it helps prevent injury, improve flexibility, and reduce muscle soreness. By stretching out before a workout, you’re helping prepare your muscles for activity and improve your range of motion. After your workout, static stretching can help reduce muscle tightness and restore the normal length of your muscles.

When stretching, make sure to hold each stretch for at least 15-30 seconds and focus on slow, controlled movements. Take deep breaths as you move into each stretch and hold for the duration of the stretch. Also, make sure to stretch both sides evenly, and don’t forget to pay attention to your neck, shoulders, hips, and back. 

Resting is another important part of any workout routine and shouldn’t be overlooked. Rest days give your body and muscles a chance to recover from your session and help prevent injury. Allowing your body to rest can help reduce muscle soreness, build strength, and increase performance. On rest days, you can take time to stretch lightly and give your body a break from intense workouts. Yoga, meditation, or even just taking a short walk are all good ways to unwind and recharge.

Getting Back into Exercising

Working out again, whether it’s after an injury or a period of inactivity, can feel challenging and can leave you feeling unmotivated and overwhelmed. The goal is to start slow and steady and set a clear plan of what you want to accomplish and how you will accomplish it. Don’t forget to reward yourself for reaching your goal! Acknowledge your progress and the hard work you put in to help you stay on track. Give yourself a pat on the back every once in a while for all your effort!

If you need help getting back on the journey, we’ve got you covered at Chuze Fitness. Whether it’s finding a personal trainer or joining fitness classes, there are plenty of ways to make the journey enjoyable. Find a location near you and start today. 

Reviewed By:

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

The post How to Get Back into Working Out appeared first on Chuze Fitness.

How to Start Running Again

If you’re looking to pick your running journey back up, it can feel challenging. You might even feel daunted by the thought of getting started again. Whether you’ve been recovering from an injury, have been feeling unmotivated to run, or simply haven’t ran in a while, it’s important to slowly ease your body into the activity again. With time and dedication, you’ll be able to get back into running again with no problem. So grab your running shoes and follow along for tips to help you get back to your running shape.

Start Slow and Ease into it

If you’re wondering how to start running again after a long break, it’s important to ease yourself into it. This will help you avoid injury and burnout. Starting too quickly or pushing yourself too hard can make you lose motivation and feel exhausted too early.

Start with short runs for just a few minutes at a time. You don’t have to run for hours on end when you’re just starting out again. Short jogs or runs a few times a week can still be good to ease you in and get your body used to the motion of running again. You can also incorporate run walk intervals by switching between running and walking to help build up your endurance. As you gain more confidence and endurance, you can gradually increase the length and intensity of your runs as well as the distance and speed. 

Be sure to pay attention to how your body is feeling and give it time to adjust. There will be some days when you’ll feel great and be able to push yourself further than others. But don’t hesitate to take a break and let your body recover either. 

Create a Schedule 

It may also help to create a consistent running plan or training schedule so you don’t become overwhelmed or burned out. Make sure your training schedule is tailored to your endurance and abilities. Starting slow and gradually increasing your pace, intensity, and mileage as you build up your endurance is always best.

You can start off by running three days a week with a rest day or two in between. On the first day of running, go for a leisurely jog for 10 to 20 minutes. You can then increase this by 10 minutes on the second day and again on the third day. On days when you are not running, you can do a light exercise like swimming, yoga, or even stretching to keep your body moving but not push it too hard.

Once you have gotten used to running three times a week, you can add an extra day of running if you feel comfortable and ready. If you do choose to increase your running days, make sure you’re still getting enough rest in between. Your running days should also be spaced out throughout the week rather than back-to-back to ease yourself into it. Creating a weekly workout plan and running schedule can help you see the bigger picture of what your journey back can look like.

As always, be sure to stretch before and after each run and to listen to your body in order to avoid injury or overtraining.

Strength Train

Strength training can help you get back into running faster. Not only does it help build muscle, which can increase your speed and endurance, but it also helps prevent injury by strengthening the muscles and joints that support your body while you run.

There are many ways you can incorporate strength training into your running and workout routine. If you’re just getting back to exercising, consider starting with basic low-impact exercises or workouts for beginners that won’t put too much strain on your muscles and joints. As you become more comfortable, you can modify your workouts and include more intense exercises.

Stretch and Rest

Getting back into running can be hard on your body, so it’s important to give your muscles the rest they need to stay healthy. While you may be eager to get back to running, focus on incorporating stretching and resting routines. Stretching helps maintain flexibility and keep your muscles from getting tight or cramping up. This is especially important when you are just starting out again. A good stretching routine may also help prevent injury.

Resting is also important for helping your muscle recover and can reduce fatigue. Taking at least one day off a week and building in rest days after longer runs will prevent muscle injuries and strain and get you ready for your next run. Additionally, it’s important to get enough sleep each night to ensure your body is well-rested. When you give your body the rest and recovery it needs, it will be easier to get back into running.

Pick Your Journey Back Up with Chuze Fitness

Ultimately getting back into running again is all about taking it slow and listening to your body, which will help you in the long run. While your way back can feel challenging after a period of not running, it can also be rewarding when you start to feel like yourself again and begin to see progress. Once you feel like you’ve made enough progress, you can start incorporating other types of exercise into your routine. 

If you’re looking for support as you get back into running again, join our Chuze Fitness community.  With fitness facilities across the country, you can pick up and better your journey along with an array of amenities and workout equipment. If you don’t want to start up your routine alone, we offer a wide option of fitness classes to help you find what you need. Find a location near you today!

Reviewed By:

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

The post How to Start Running Again appeared first on Chuze Fitness.

How to Use a Leg Press Machine

The leg press machine is an extremely versatile tool that can be used for different fitness levels. Working out on a leg press machine is a great way to build strength and tone your quad, glute, and hamstring muscles, as well as improve stability. But if you’re a beginner or if you haven’t paid much attention to this gym equipment, you may be wondering how to use it. 

There are two main types of leg press machines, but both involve extending your legs and pushing the foot plate away with added weights. Overall, the leg press is an excellent leg muscle workout for all fitness levels and is a great addition to any workout routine. However, it’s important to know how to use leg press machine properly to get the most out of your workout and avoid injury. 

Step-by-Step

If you’re starting out on this machine, perform a few light reps with low weights to build and get used to it. This will also help reduce the risk of injury and allow you to get the most out of your exercise. As your form and strength improve, you can increase your reps and weight. 

Nonetheless, the leg press machine is a fairly simple piece of equipment. To start using it, follow these steps:

• Start by adjusting the seat and backrest so your feet can comfortably and properly reach the platform and your back is supported throughout the exercise.
• Choose the weight you’re comfortable to start out with. You can gradually increase it as you go. 
• Place your feet shoulder-width apart
• Push the foot plate, extending your legs straight out, but don’t lock your knees
• Slowly start bending your legs to bring the foot plate back to starting position

Make sure your core is engaged and your back is straight against the rest to prevent any strain or injury. Also, be sure to take deep breaths throughout each rep and, again, avoid locking your knees when you reach the top of the movement.

Leg press variations

Your foot position on the plate can help you level up your leg press workout. While normal foot placement is great for working out your lower body muscles, different variations can help target a certain muscle group in your legs. If you want to work out your inner thigh muscles, start with a wide foot placement, and if you want to target your outer thigh muscles, use a narrow foot placement. Placing your feet higher on the foot plate can help target out your glutes and hamstrings, while placing your feet lower on the foot plate can put the focus on your quads.

Remember to adjust the leg press variation, weight, and reps to your fitness level and comfort, and always use proper form to prevent injury.

Benefits of using a leg press machine

Using a leg press machine is a great way to build your lower body strength and can let you target specific muscle groups. It’s perfect for anyone wanting to improve their lower body strength, increase muscle mass, and boost overall fitness.

• • Strengthen and build leg muscles: This machine can be an effective way to build muscle mass in your legs and improve overall strength because it allows you to lift heavier than you might be able to with free weights
  • Target certain muscle groups: Because the leg press is considered an isolated exercise, it’s great for targeting the quads, hamstrings, glutes, and calf muscles with different leg placement variations

• Improve balance and stability: Since it helps workout and strengthens lower body muscles, the leg press exercise may help improve balance and stability1 

• Reduced stress on lower back and joints: Unlike other types of lower body exercise machines like a squat machine, the leg press takes the pressure off your spine and joints and can help reduce stress on your lower back. It can also help strengthen muscles surrounding the joints to better support them, which can lead to improved joint health.

• Can be used for different fitness levels: Leg press machines are versatile and can be adjusted to benefit everyone at any fitness level

The motion involved with a leg press is great for developing lower body stability and agility. 

Common mistakes to avoid

Some common mistakes to avoid when using the leg press machine include:

• Arching your back: this can put stress on and strain your lower back. Instead, keep your back flat against the backrest and engage your core muscles.
• Locking your knees: locking your knees at the top of the movement can cause unnecessary stress on the joints and increase risk of injury. Keep a slight bend in your knees throughout the exercise.
• Not breathing properly: breathing is an important part of any exercise, so exhale as you push away and inhale as you bring the weight back to starting position.

Maximize Your Fitness with Chuze

The leg press machine is an excellent exercise to add to your weekly workout plan to increase lower body strength and build muscle mass. With proper form and technique, you can not only maximize the benefits of this exercise but also prevent injury and muscle strain. By learning how to do a leg press correctly, you can ensure that you are getting the most out of your workout.

Looking for new exercises to add to your routine? Let us help you at Chuze Fitness. With locations in Arizona, California, Colorado, Florida, Georgia, Texas, and New Mexico, we strive to provide you with the best equipment and service to help you in your fitness journey. Find a gym near you today!

Sources:

Inspire Us Foundation. What are the Benefits of the Leg Press Machine? https://www.inspireusafoundation.org/leg-press-machine-benefits/ 

Shape. How to Use the Leg Press Machine. https://www.shape.com/fitness/workouts/strength-training/how-to-use-leg-press-machine 

Verywell Fit. How to Do the Leg Press. https://www.verywellfit.com/how-to-do-the-leg-press-3498610 

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.

The post How to Use a Leg Press Machine appeared first on Chuze Fitness.

Weekly Workout Plan

Exercise is an essential part of a healthy lifestyle, and a weekly workout plan or schedule can be a great way to stay on track and help you reach your fitness goals. Exercise also has many benefits for overall health and wellness.

When you create a weekly workout routine, you can design a plan that provides structure and helps you stay motivated and consistent. Having a plan lets you set realistic goals and keep track of your progress, allowing you to see how far you’ve come and where you want to go. Not only does a routine help you reach your goals, but it’ll also keep you from overworking yourself and prevent burnout and fatigue. Wondering how to create a workout routine tailored to your goals? Follow along!

How to Create a Weekly Workout Plan

When exercise provides an array of benefits, from improving sleep1 and cognitive performance to boosting your mood2, it’s no surprise you’d want to add it to your routine. But where do you start? Creating a workout plan is the best way to follow a structured guideline to get you to your goals, whether that’s running a 5k marathon or building muscle mass and toning up.

Setting Goals

Setting goals is a great way to ensure you are making progress in your fitness journey. Before creating or beginning your workout plan, it is important to establish clear and realistic fitness goals. Ask yourself what your overall goal is. Is it to lose weight? Build muscle? Increase endurance? This will help you create an actionable plan and decide what types of exercises you want to include in your workout routine.

Finding Exercises that Work for You

Finding the right exercises that work for you is one of the most important steps in creating your workout plan. Depending on your goals, some forms of exercise may work better than others. Consider what kind of activities and exercises you like to do, and make sure that these activities fit into your overall plan. 

If your goal is to lose weight, cardio and aerobic exercises like walking, jogging, or swimming are all great options. If you want to build muscle and strength, you’ll probably want to include weight lifting or bodyweight exercises. If you’re looking to lose weight and build muscle, then consider combining a few different forms of exercise into your routine. 

If you’re just starting out your fitness journey, be sure to focus on workouts for beginners to start out steady and build your way up.

Creating a Schedule

Once you’ve set your goals and decided what types of exercises you want to include in your weekly workout routine, it’s time to create the actual schedule. 

Start by evaluating your overall schedule—this includes work, school, family time, etc—and make a list of the days you will dedicate to exercising. Once you’ve set your days, decide how long each workout will be. Remember that it doesn’t always need to be a long or intense workout session every day—something is better than nothing!

Now that you have your schedule set and picked out your exercise, it’s time to decide how these exercises will be split up between the set days. For example, you might want to dedicate one day to cardio and the next to strength training. Ultimately, it’s about what works best for you.

Try to mix up your exercises as much as possible to keep things fresh and keep you from getting bored. Also, consider varying the intensity of your workouts on alternating days. This can help prevent injuries and give your body time to recover.

Finally, don’t forget to factor in rest days. Your body needs time to recover and recharge, so make sure to include some days off from working out.

Example Weekly Workout Plan

Every routine will be different for each person according to their needs, abilities, current fitness, level, and goals. If you’re looking for more guidance in creating a weekly workout schedule, here’s what yours can look like:

Monday/Day 1:

This day can consist of a warm-up, 30 minutes of cardio or aerobic exercises like walking, jogging, swimming, etc., and a cool down and stretch. 

Tuesday/Day 2:

This can consist of working out upper body and core muscles. Upper body exercises include bicep curls, dumbbell bench press, tricep dips, chest press, overhead press, and planks. Exercises to work out your core muscles can include bicycle crunches, dead bugs, Russian twists, side planks, and mountain climbers.

Wednesday/Day 3: 

Day 3 can be focused on working out the lower body. These exercises will mainly focus on the glutes, quads, and hamstrings, but some can also work out your abs and upper body muscles. Exercises to include for lower body are squats, leg presses, hip thrusts, lunges, and deadlifts. There are many variations to some of these exercises, like regular squats vs Bulgarian split squats or using your body weight vs a dumbbell or a weight machine. 

Thursday/Day 4: 

You’ll most likely want this day in your workout program to be a rest day for your muscles to recover and to avoid injury.

Friday/Day 5:

This day can focus on a low-impact activity such as yoga, pilates, barre, or even swimming. This can slowly help your muscles get back to working out after a rest day.

Remember, this is just one way to set up your workout plan. You can create changes wherever you see fit, and however it aligns with your goals. Once you’ve decided on the schedule that works best for you, you’re ready to get in the gym and begin your journey! 

Time to Create Your Workout Plan

Creating a weekly workout plan doesn’t have to be complicated or intimidating. With a little bit of planning, you can create a schedule that’s right just for you and helps you reach your goals. So take some time to create your own workout plan, then commit to making it happen! 

Not sure where to start? We’re here to help. With our supportive community and knowledgeable trainers at Chuze Fitness, we can help you create a workout plan that’ll be effective in helping you improve and reach your goals. Our fitness classes are also a great way to stay active with a community. Find a location near you to get started. 

Source:

Sleep Medicine. Effects of moderate aerobic exercise training on chronic primary insomnia. https://pubmed.ncbi.nlm.nih.gov/22019457/ 

Primary Care Companion to the Journal of Clinical Psychiatry. The Benefits of Exercise for the Clinically Depressed. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC474733/ 

Health. This Personal Trainer-Approved Weekly Workout Schedule Balances Strength, Cardio, and Rest Days. https://www.health.com/fitness/workout-schedule 

Shape. Here’s What a Perfectly Balanced Weekly Workout Schedule Looks Like. https://www.shape.com/fitness/training-plans/perfectly-balanced-week-workouts 

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.

The post A Guide to Creating a Weekly Workout Plan appeared first on Chuze Fitness.

Workouts for Beginners

Exercising is one of the most important things you can do for your health and well-being. Not only does it help to improve your physical strength and endurance, but it can also have a positive effect on your mental health. Working out can reduce stress levels, boost your mood1, and improve your sleep2. If you’re just starting out, you can create a simple beginner weekly workout plan.

A beginner workout routine should include exercises that are tailored to meet your specific goals. Whether you want to increase muscle strength or focus more on cardio and aerobic exercises, an effective workout routine can provide a balance of activities that will help you reach your fitness goals. Additionally, make note of any pre-existing medical conditions or injuries that can restrict certain exercises to create a workout plan tailored to your own needs. 

By creating a beginner workout plan that works best for you, you can enjoy the many benefits of staying active and getting the most out of your new fitness routine.

How much exercise should a beginner do?

Exercise is a crucial component of maintaining good health and staying in shape, but it can be daunting for those just starting out to figure out the right beginner workout routine. Everyone’s individual fitness level and goals are different, so there is no one-size-fits-all workout plan. Generally speaking, beginners should aim for at least 30 minutes of moderate exercise a few days a week and gradually work up to an hour. This could include walking, jogging, biking, swimming, or any other activity that increases your heart rate. Your beginner workout routine can also include strength training to build muscle mass. You can start with light weights and slowly increase the weight as you go, making sure you take breaks when needed.

Workouts You Can Include in Your Routine

Since you’re most likely just starting out in your fitness journey, make sure to start slow. Starting out with high-intensity workouts can strain your muscles and cause injury, especially if you’re not used to that type of activity. So if you’re wondering how to create a workout routine and what exercises to incorporate, here are some beginner-friendly examples:

Cardio

Cardio exercises are not only great for weight loss, but they can also help strengthen your heart and lungs as well as improve endurance.

For beginners, running, swimming, and cycling are great options for getting into the habit of cardio exercise. If running, swimming, or cycling is not an option, you can try jumping rope or even dancing to get your heart rate up.

Other cardio exercises include aerobics classes, stair climbing, rowing, kickboxing, and interval training. These activities can all help challenge and improve your cardiovascular system.

Start slowly and gradually increase the intensity of your cardio workouts as your fitness level improves. Don’t forget to warm up properly before and cool down afterward to help prevent injuries.

Squats

Squats can help build lower body strength and improve balance and flexibility. They target the muscles in your quads, glutes, hamstrings, and core, which makes them effective exercises for multiple muscle groups.

To perform a proper squat, stand with your feet shoulder-width apart. Bend your knees, push your hips back, keep your chest straight, and lower yourself until your thighs are parallel to the floor. Make sure to keep your weight in your heels while doing squats and returning back to starting position to avoid putting too much pressure on your knees and back.

As a novice, you can start off by doing bodyweight squats, and once you feel comfortable, you can add weights. You can do two to three sets of 10 squats to start out. With time and consistency, you can progress and make squats more challenging.

Glute Bridges

The glute bridge is a great exercise for beginners because it engages both the glutes and core muscles. To do this exercise, lay on your back with your knees bent and feet flat on the floor. Next, push and lift your hips off the floor until your torso and thighs are in line. At the top of the exercise, squeeze your glutes and slowly lower your hips back down to the starting position. You can also add a resistance band around your knees for added resistance.

You start out with 3 sets of 10-15 reps of glute bridges. Take breaks in between sets to give your body time to rest and reset. This exercise is a great way to build strength in your glutes, hamstrings, and core muscles, as well as increase flexibility in your lower body. 

Bodyweight Exercises

Bodyweight exercises are another great way for beginners to get started with working out. These exercises use your own body’s resistance to perform the workouts and build strength. They don’t require any equipment, so they’re convenient and accessible to anyone.

Examples of some great upper and lower body bodyweight exercises for beginners include squats, glute bridges, lunges, push-ups, planks, and even yoga. 

Glute bridges are another great bodyweight exercise for beginners. Lie on your back with your knees bent and feet flat on the floor. Keep your core engaged and squeeze your glutes to lift your hips up off the floor as high as you can. Hold this position at the top for a few seconds before slowly lowering yourself back down.

Lunges are also a great bodyweight exercise for beginners. Begin in a standing position with your feet together. Step one foot forward while bending both knees, keeping your front knee over the ankle. Make sure to keep your torso upright and push through the heel of your front foot to stand back up.

Yoga

Yoga is a great form of low-impact exercise and can be done almost anywhere. It’s also a great way to build strength, flexibility, and balance. There are a variety of different types of yoga, but all of them offer a similar level of physical and mental benefits.

The poses in yoga can range from basic poses for a beginner to complex poses that require more strength and balance. However, to ensure you’re doing the poses correctly, you may want to find an experienced yoga instructor who can show you how to do each pose. It’s important to remember to take your time and to only push yourself as far as your body allows.

Additionally, yoga also emphasizes proper breathing techniques. Breathing in through the nose and out through the mouth helps relax the body and bring oxygen into the system. 

Lunges

These exercises target the quads, glutes, hamstrings, calves, and core muscles and can help improve your posture and balance. 

To perform a lunge, start by standing with your feet hip-width apart. Step forward with one foot, bending your knee at a 90-degree angle and lowering your hips until your back knee is close to the ground. Push off your front foot to return to the starting position. Keep your chest lifted and your core engaged throughout the movement. 

As a beginner, you can aim to do 10-15 reps on each leg and gradually increase the reps as your strength increases or as you see fit. You can also make lunges more challenging by adding weights or trying different variations like walking or reverse lunges. 

Push-ups

Push-ups are a great exercise for beginners because they don’t require any special equipment and are easy to learn. They work the entire body, with particular emphasis on your chest, arms, and core muscles. To do a push-up, start on the ground with your hands shoulder-width apart and your feet slightly wider than shoulder width. Lower your body towards the floor then press back up to the starting position. It’s important to keep your core engaged and your back straight throughout the exercise.

If you’re just starting out with push-ups, you can modify the exercise by doing knee push-ups instead. This would be the same starting position but with your knee bent on the ground rather than extending your legs. As you get more used to them, you can gradually increase the number of push-ups you do or move on to doing them with your legs extended out. 

Planks

One of the best exercises for any fitness level is the plank, as it can work out multiple muscle groups. This exercise involves holding a position on your hands and toes for an extended period of time, typically 30 seconds or more. Planks can be in a traditional push-up position or can be modified on your hands and knees. 

When doing a plank, it’s important to make sure you’re engaging your core and glutes to avoid straining your lower back. Keep your shoulders down and away from your ears, and avoid letting your hips sag. As you become more comfortable with planks, you can add additional variations or increase the time you hold each plank.

HIIT 

If you feel like challenging yourself as a beginner, consider adding a HIIT exercise to your routine. High-intensity interval training (HIIT) is a form of exercise that is designed to be short and intense. During each HIIT workout, you perform a combination of aerobic and strength-training exercises, usually in 10-15 rounds of 30 seconds, followed by 15-30 seconds of active rest or recovery.

Benefits of HIIT workouts for beginners include improved endurance and muscle strength. It is important to use proper form while doing HIIT exercises in order to prevent injury. 

Start Your Fitness Journey at Chuze

Physical activity is an essential part of a healthy lifestyle, and if you’re just starting out, it can be a fun journey. While it can feel overwhelming to navigate through the sea of exercises, you don’t have to do it alone. 

Join our community at Chuze Fitness to help you get started. Whether your goal is to lose weight, build muscle, improve strength, or simply stay active, you can join a fitness class or find a personal trainer to get you on your way to accomplishing your fitness goals. 

Source:

Primary Care Companion to the Journal of Clinical Psychiatry. The Benefits of Exercise for the Clinically Depressed. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC474733/ 

Sleep Medicine. Effects of moderate aerobic exercise training on chronic primary insomnia. https://pubmed.ncbi.nlm.nih.gov/22019457/ 

CNET. The Best Workouts Every Beginner Should Be Doing. https://www.cnet.com/health/fitness/best-beginner-workouts/ 

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.

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Benefits Of Having A Fitness Community

Being part of a strong fitness community can be extremely beneficial. Whether you are just starting out on your fitness journey or have been in the game for some time, having a supportive and encouraging fitness community around you can make all the difference. From providing fitness accountability to sharing tips and advice, the advantages of being part of a fitness group or community are numerous. 

Motivation 

One of the biggest benefits of joining a fitness group (or fitness community) is that you’ll have all the motivation you need to stick to your workout goals and training. When you join a workout community, you become part of a supportive group of people who are all trying to achieve their physical fitness goals. You’ll gain moral support and encouragement from the members of the supportive community, as well as valuable feedback on how to reach those goals. 

Fitness communities also provide an opportunity to challenge yourself and push your limits. Through these communities, you can find fellow friends or members to compete with in friendly competitions, or participate in events and races together. This can be a great way to motivate yourself to continue working out and reach your physical fitness goals. 

Overall, being part of a strong fitness community will give you the tools and resources needed to stay motivated and committed to reaching your goals. With the support, feedback, and encouragement from other members, you’ll be able to stay focused and work hard towards achieving your fitness goals.

Accountability

Another benefit of being part of a fitness community is that you’ll be held accountable for your exercise goals. This can come in the form of friendly reminders from fellow members or check-ins from certified trainers and coaches. Having this type of accountability helps to keep us motivated and on track, as we don’t want to disappoint our peers. With consistent encouragement from those around us, we are more likely to stay committed and achieve our strength training goals.

When we join a fitness community, it is important to understand that we have an obligation to the group. We have to commit to our progress and follow through with our workouts. Other members rely on us to stay focused and stay motivated. By having an active role in the group, we ensure that everyone reaches their strength training goals and that the community continues to thrive.

At the end of the day, it’s up to us to take responsibility for our own progress, but having the support of a fitness community makes it easier and more enjoyable. 

Social Aspect

When you become part of a fitness community, it goes beyond the physical benefits. You also gain some social advantages. Being part of a fitness community can give you a sense of belonging and purpose that can greatly improve your overall mental health and well-being. By participating in activities with others in fitness communities, you will be encouraged to meet new people, share experiences, discuss health goals, and create relationships. This can be especially beneficial for those who may feel isolated or disconnected from their current social circles. Fitness communities provide an outlet for connection and support during times when you are feeling unmotivated or discouraged. 

When you join a fitness community, you’re surrounded by like-minded people who share the same values, interests, and goals as you. By connecting with other members of your fitness community, you can build relationships that last beyond the gym. 

You’ll Get Expert Advice

Another part of joining a workout community is that you have access to professional advice and guidance. While we all want to make changes in our lives, it can be challenging to know how to go about doing so. Fitness communities can provide a wealth of knowledge and expertise to help you reach your exercise goals. By talking to experienced members of your fitness community, you can get answers to questions like what is a drop set, what nutrition or cross exercise training plan works best, or how to overcome any obstacles that are standing in your way. With this kind of information at your fingertips, you’ll be able to make more informed decisions on your fitness journey. 

Join a Fitness Community 

If you’re looking to get the most out of your fitness journey, joining a fitness community is the perfect way to do so. No matter what type of fitness goals you have, there is a supportive community at Chuze fitness that can help you reach them. Our fitness communities provide support, motivation, and accountability to help ensure you stay on track. Our staff is always available to answer questions and offer advice. With group fitness classes,  IChuze workout challenges, and member-led activities, our fitness communities give you access to a supportive network of like-minded people. Find a gym near you today!

Reviewed By:

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

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Everything You Need to Know About Cluster Set Workouts

If you’re looking for an effective and efficient way to boost your workout routine, consider incorporating cluster sets into your workout routine. Cluster sets involve performing a series of short, intense sets of an exercise with short rest periods in between. Cluster set training can be a great way to target muscle growth and strength while also providing a cardiovascular workout. By understanding what a cluster set workout is and how to properly incorporate it into your routine, you can take your fitness to the next level.

What is a cluster set?

A cluster set is a type of resistance training workout in which you perform multiple sets of an exercise with short breaks in between each set. The idea behind cluster sets is that they allow you to complete more repetitions and sets than traditional weightlifting techniques while reducing fatigue and the risk of injury. 

This type of workout can help you get stronger, increase your muscular endurance, and build muscle mass. Cluster sets also work your muscle fibers from different angles, which helps to increase your range of motion. Cluster sets are typically done with weights, but can also be done with bodyweight exercises. By alternating between short and intense bursts of exercise, you can challenge yourself and achieve your fitness goals.

Benefits of cluster sets

Cluster-set workouts offer a number of advantages over traditional weightlifting. Cluster sets provide a more efficient way to increase strength, allowing lifters to handle heavier weights while still getting the same amount of rest period. They also offer a unique challenge and variety for lifters who are looking to level up their routine. 

The benefits of cluster sets include:

• Increased training volume: cluster sets allow you to perform more repetitions with heavier weights than you would be able to do in a traditional set. This can help you to achieve a higher total training volume, which can lead to increased muscle growth and strength gains.
• Improved recovery: because cluster sets involve short rest periods between cluster training reps, they can help you recover more quickly between sets. This can help you to maintain a high level of performance throughout your workout.
• Enhanced speed and power output: cluster sets can help to improve your power output, as they involve performing multiple reps with a heavier weight than you would be able to normally do
• Time efficiency: cluster sets allow you to perform more exercises in less time, which can be beneficial if you have a limited amount of time to work out 

How to incorporate cluster sets into your routine

To incorporate cluster sets into your strength training workout routine, start by picking an exercise to focus on and decide how many reps you’d like to do. Then, divide that number into clusters and rest in between each cluster. You start with around 3-5 clusters of each exercise, depending on the type of workout you’re doing.

If you’re just starting out with cluster sets, try incorporating them into a full-body workout or circuit. You can start off with just one exercise for each muscle group, with 8-12 reps and 4-5 clusters per set. As you get more comfortable with cluster workouts, you can increase the number of exercises, reps, and clusters per set.

Incorporating cluster sets into your workout routine can be a great way to challenge yourself and take your fitness goals to the next level. Just make sure to listen to your body and adjust the number of clusters and rest period times accordingly.

Recovery and injury prevention

When it comes to any type of exercise, proper recovery and injury prevention are key. While a cluster workout can provide many benefits, with the intense nature of cluster sets comes the risk of overtraining or injury. That’s why it’s important to practice proper recovery and injury prevention when using them in your routine.

To avoid any potential injuries, it’s important to warm up before performing a cluster set. Warming up helps to increase blood flow, reduce muscular tension and prevent any potential muscle tears or strains. Stretching before and after a cluster set is also beneficial as it helps reduce stiffness and soreness in the muscles. 

Additionally, you should focus on proper form during each exercise and not let fatigue or exhaustion overtake your technique. It’s also important to keep hydrated throughout the workout, as dehydration can put a strain on the muscle fibers and lead to injuries. Resting between sets is also important, as it helps your body recover from the strain of exercise. 

Level up your fitness journey

At Chuze Fitness, we believe in property exercises and workout routines to reach your fitness goals and maximize results. Switching up your routine and incorporating new exercises can be a great way to level up your fitness goals. Whether you’re just starting out or are an experienced weight lifter, a cluster set workout can be an excellent addition to your fitness routine. At Chuze Fitness, our fitness community is here to help you make the most of your workouts, whether you like your solo workout time, fitness classes, fitness accountability, or want IChuze expert advice.  Find a gym near you today!

Reviewed By:

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

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Exercise and Mental Health: A Guide

Exercise and physical activity has long been recognized as key contributors to physical health, but their effects on mental health are just as important. Exercise plays a role in managing stress and improving mood. Read on to learn how physical exercise can benefit your mental health and well-being. 

How Exercise Affects the Brain: The Science Behind the Connection

Exercise is known to have a range of physical health benefits, but did you know that it can also have significant effects on your mental health? Studies have shown that regular exercise can reduce stress and anxiety, improve your mood, and even lead to improved cognitive functioning. So, how does exercise improve mental health? The science behind the connection is complex and still being studied, but there are some key factors that help explain the effects.

The release of hormones such as endorphins, serotonin, and dopamine is key to understanding the relationship between exercise and mental health. Endorphins, often referred to as the “feel-good” hormone, are released during physical exercise and help to relieve stress, reduce pain, and give a sense of euphoria. Serotonin is a neurotransmitter responsible for regulating many cognitive processes, including sleep and mood. Regular exercise can help increase the production of serotonin in the brain, leading to improved mood and better sleep quality. Lastly, dopamine is a neurotransmitter associated with reward-seeking behavior; exercise has been shown to increase dopamine levels in the brain, giving us a feeling of satisfaction and accomplishment.

These hormones play a critical role in how exercise helps mental health; by releasing endorphins, serotonin, and dopamine during exercise, we experience a range of positive mental health benefits that extend past the duration of the workout. Exercise can also increase oxygen flow to the brain, leading to improved concentration and cognitive functioning. Additionally, it helps to reduce stress hormones like cortisol which can lead to decreased stress levels and improved mental well-being.

The answer to “does exercise improve mental health?”, is a resounding yes. Not only can moderate exercise help to improve our mood and reduce stress levels, but it can also lead to increased cognitive functioning and improved overall mental health. Incorporating regular exercise into your daily routine is an easy way to promote your mental well-being.

Benefits of Exercise for Mental Health

Physical activity has long been suggested for physical health and wellness. However, exercise is also important for an individual’s mental health. It can help to improve overall well-being and reduce symptoms of depression, anxiety, and stress. Exercise also has the potential to improve mood, self-esteem, sleep, and concentration. But how does exercise improve mental health? 

Physical activity helps to boost endorphins, the hormones that make us feel good. When it comes to mental health, exercise can help to reduce stress and anxiety. Physical activity can reduce cortisol levels, which in turn helps to decrease stress. Exercise can also be a form of distraction from troubling thoughts or stressful situations, allowing us to refocus our energy on something positive. Additionally, exercise can be an outlet for frustration or anger that may otherwise manifest itself in negative ways. Incorporating physical activity into daily life is a great way to start building healthier habits that can benefit us long-term. 

Types of Exercises for Mental Wellness

From running to weightlifting, stretching to yoga, there are a variety of activities that can help improve your mood and reduce stress levels.

• Cardiovascular activities: cardiovascular exercises, such as running or biking, can help you burn off stress and anxiety, as well as boost endorphin levels. 

• Strength training: Strength training, such as lifting weights, cluster sets, drop sets, or doing bodyweight exercises, can help increase serotonin levels and reduce symptoms of depression.

• Yoga and meditation: Yoga is a great way to reduce stress levels and practice mindfulness, while stretching can help improve circulation and ease muscle tension. 

No matter what kind of exercise you choose, it’s important to find something that works for you. Regular exercise can help you manage stress levels and feel better mentally, so find an activity that you enjoy and make it part of your daily routine.

Incorporating Exercise into Daily Life

Physical activity and moderate exercise are important parts of a healthy lifestyle. Regular physical activity has been shown to reduce stress, increase endorphins, and promote relaxation. Exercise can also help combat symptoms of depression and anxiety, improve overall mood, and enhance cognitive functioning. 

When it comes to incorporating exercise into daily life, the most important thing to keep in mind is that any physical activity is better than nothing. This can be as simple as going for a short walk or jog, playing with your dog in the park, or taking a yoga class. Aim for at least 30 minutes of moderate physical activity per day, but even 10-15 minutes of exercise can have positive effects.

Exercise and Social Connection: How Physical Activity Fosters Positive Relationships

Exercise is not only beneficial for physical health, but it can also have a tremendous impact on mental health. As stated early, research has shown that regular physical activity has a positive effect on cognitive function, mood, and mental well-being…but it can also foster social connections and interactions.

Physical activity provides an opportunity for people to socialize with peers and form meaningful relationships. When we are socially connected to other people, our sense of self-worth increases, which can help alleviate depression and anxiety. Working out with a partner or fitness community also gives us something to look forward to, fitness accountability, and the support and encouragement of friends or family can be very beneficial in keeping us motivated.

Being active with friends or family can also provide a distraction from worrying thoughts and bring us into the present moment. It helps us break out of negative thought patterns and encourages self-care.

Furthermore, exercise encourages collaboration and competition, which can be beneficial for mental health. Working together with a team to reach a goal gives us a sense of purpose and accomplishment, while competing against others helps to develop a healthy sense of self-confidence.

In summary, moderate physical activity does more than just improve physical health; it is an effective way to create social connections and improve mental health. Exercise boosts self-confidence, releases endorphins, provides a distraction from negative thoughts, and encourages collaboration and competition. Regular physical activity can make a significant difference in how we feel, both mentally and physically.

Exercise with Chuze 

Making physical activity a priority will benefit not only your physical and mental health but also your overall well-being. Whether you’re just starting out as a way to improve mental wellness or looking to take your workout to the next level, Chuze fitness has something for everyone. We offer a variety of IChuze classes and activities designed to help you get the most out of your workout. Whether you’re looking to build strength and endurance, de-stress after a long day, or just have fun while getting fit, our fitness classes are designed to keep you motivated and give you the tools you need to reach your fitness goals. Find a gym near you and experience the benefits of exercise for yourself!

Reviewed By:

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

Sources:

1. Health. “Exercise and Mental Health.” Vic.gov.au, 2017, www.betterhealth.vic.gov.au/health/healthyliving/exercise-and-mental-health.
2. Preiato, Daniel. “Exercise and the Brain: The Mental Health Benefits of Exercise.” Healthline, Healthline Media, 31 Jan. 2022, www.healthline.com/health/depression/exercise#The-bottom-line.
3. Sharma, Ashish. “Exercise for Mental Health.” The Primary Care Companion for CNS Disorders, vol. 8, no. 2, Apr. 2006, https://doi.org/10.4088/pcc.v08n0208a 
4. “Evidence Synthesized: Exercise Promotes Mental Health.” Psychology Today, 2023, www.psychologytoday.com/us/blog/evidence-based-living/202302/evidence-synthesized-exercise-promotes-mental-health#:~:text=Researchers%20combined%20thousands%20of%20studies,yielded%20greater%20improvements%20in%20symptoms.

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What Is A Drop Set? A Complete Guide

If you’re new to strength training, you may be wondering, “what is a drop set”? This advanced weightlifting technique involves performing a set of exercises with a certain weight and then repeating the exercises with a decreased weight. It can be an effective way to add intensity to a workout and increase muscle growth. Understanding what it is and how it can benefit you and help you determine if you should consider incorporating it into your routine.

Drop set workout explained

A drop set is an exercise technique that adds intensity to your workout by forcing your muscles to work harder and for longer than with traditional sets. In a drop set, the basic concept is to start with a heavier weight for the first set and then immediately reduce the weight for the next set. This allows you to keep going even after you reach muscle fatigue and will help you build strength and muscle faster than traditional workouts.

For example, if you were doing a biceps curl, you would start with the heaviest weight you can handle and do 8-12 reps. Then you would reduce the weight slightly and do another 8-12 reps. You would then reduce the weight again and repeat the process until you could no longer lift the weight. 

The Science Behind Drop Sets and Muscle Hypertrophy

Drop sets are particularly useful for those looking to maximize muscle hypertrophy, or the growth in the size of muscle cells. The principle behind this training intensity technique is known as ‘mechanical tension’ – by placing an external force on your muscles (in this case, the weight), you stimulate an increase in the number and size of your muscle fibers. This is achieved through what’s known as ‘progressive overload’ – by gradually increasing the intensity of your weight training, you are pushing your body to its limits, forcing it to adapt and grow in order to cope with the increased workload.

By performing a mechanical drop set, you create tension in your muscles, forcing them to adapt and grow in muscle size and strength. Research has shown that mechanical tension is one of the primary drivers of muscle hypertrophy, and performing drop sets allows you to push your muscles further than ever before, stimulating maximum growth.

Benefits of Drop Sets

The main benefit of drop sets is that they allow you to push your muscles to muscle failure while still getting a full range of motion. This means that you can work your muscles harder and get better results in a shorter amount of time. Additionally, drop sets are an effective way to break through plateaus and make sure that you continue to make progress in the gym. 

Drop sets also offer benefits, including:

• Muscle growth and increased muscle fatigue
• Muscle endurance
• Time efficiency

Drawbacks of Using Drop Sets in Your Workouts

One of the main drawbacks of using drop sets in your workouts is that they can be incredibly taxing on the body. Drop sets are a great way to fatigue your muscles and push them to the limit, but this intensity can also lead to a higher risk of injury if you’re not careful. When performing drop sets, it’s essential to make sure you are using the proper form and not pushing yourself too hard.

Another drawback of using drop sets is that they can be incredibly time-consuming. It takes longer to perform multiple sets with decreasing weights, as opposed to simply doing one set of each exercise. This means that if you are short on time, drop sets may not be the best choice for your workout.

Lastly, some people find that drop sets can be psychologically taxing as well. While they are an effective way to fatigue your muscles, they can also leave you feeling exhausted mentally as you have to push through multiple sets and continually reduce your weight. This can be discouraging for some people who are used to a more straightforward workout routine.

How to Perform Drop Sets

Drop sets can be an excellent way to increase the intensity of your summer workouts, leading to muscle growth and strength. To perform a mechanical drop set, start by selecting a weight that you can do 8-12 reps with. After completing the first set, reduce the weight and continue to do as many reps as you can until muscle failure. Repeat this process until you have completed the desired number of sets.

Examples of Popular Exercises That Can Utilize Drop Sets

One of the most popular exercises that can utilize drop sets is the bench press. By performing multiple sets of lower weights but with more reps, you can create the same intensity as a heavier weight set without the risk of injury.

Another classic exercise that can take advantage of drop sets is the bicep curl. Start off with a heavier weight and perform a few sets before dropping the weight slightly and increasing the number of reps. Other exercises that can use a drop set include squats, deadlifts, triceps dips, lat pull-downs, bent-over rows, and more.

Drop sets can also be used for exercises that involve more than one muscle group, such as lunges, pull-ups, burpees, and mountain climbers. By dropping the weight or reps slightly, you can create an intense workout that will leave your muscles exhausted. 

Mistakes to Avoid When Doing Drop Sets

If you’re looking for an effective way to increase the intensity of your workouts and challenge yourself, drop sets are a great option. But if you don’t know how to perform them correctly, you might end up hindering your progress. Here are some of the most common mistakes to avoid when doing a drop set workout:

• Not reducing weight quickly enough: To get the most out of a drop set, you need to reduce the weight quickly after each set. 
• Not focusing on the proper form: It’s easy to forget about proper form when you’re fatigued, but it’s important to maintain good technique throughout your drop set workout. Poor form can lead to injuries and can also decrease the effectiveness of the exercise.
• Doing too many drop sets: While drop sets are a great way to increase the intensity of your workouts, it’s important to remember they are an advanced technique and should not be done too often.

Incorporate Drop Sets Into Your Routine

So now that you know what a drop set is and how to avoid making mistakes when doing them, it’s time to give them a try! If you’re looking for more ways to maximize your fitness goals, we’ve got you covered. At Chuze Fitness, we offer fitness classes to help you explore new IChuze workouts and exercises to get the most out of your routine. If you’re ready to take your workouts to the next level and join a fitness community, find a gym near you!

Reviewed By:

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

Sources:

1. Kadey, Matthew. “Drop Sets: What They Are and How to Do Them.” Bodybuilding.com, n.d., https://www.bodybuilding.com/content/drop-sets-what-they-are-and-how-to-do-them.html.
2. Brewster, Jim. “Drop Sets: How to Do Them and Why They Work.” Muscle & Strength, n.d., https://www.muscleandstrength.com/articles/drop-sets-how-to-do-them-and-why-they-work.

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What is Cross-training, and How Can It Help You?

Cross-training is a form of exercise that combines different types of physical activity to work out multiple muscle groups and increase your overall fitness level. This type of fitness training has become increasingly popular in recent years as it helps to provide a more balanced approach to exercise. Read on to learn more about what cross-training is, its benefits, and how to incorporate it into your exercise routine. 

The Science Behind Cross-training and Its Effectiveness

The idea behind Cross-training is to diversify your training methods with various exercises to improve overall fitness, performance, and health. Because the body will be exposed to a variety of stimuli, it can lead to greater gains in muscle strength and endurance, as well as improved balance and coordination.

The science behind cross-training is based on the idea of “muscle confusion”, which is when the body is constantly challenged in new ways. This helps to keep muscles from becoming complacent and can help to prevent plateaus in performance. Additionally, different activities can help target specific muscle groups and energy systems, allowing for more comprehensive training.

Cross-training can also help reduce the risk of injuries because it helps to strengthen all muscle groups. By working for different muscle groups simultaneously, the body can become more balanced and less prone to injury due to imbalances in muscle strength and power.

Studies have also found that cross-training can improve aerobic capacity, muscular strength, and muscular endurance. Additionally, it can increase overall health markers such as cholesterol levels and blood pressure. Cross-training can also help to improve mental well-being and can be a great way to stay motivated during your workouts.

Overall, cross-training is an effective way to improve physical fitness, reduce the risk of an overuse injury, and maintain balanced mental well-being. It provides a comprehensive form of exercise that helps to challenge the body in new ways and can help to keep you motivated during your workouts.

Benefits of Cross-Training

Cross-training is a type of exercise that incorporates different forms of physical activity, such as running, biking, swimming, and strength training. Cross-exercise training is an effective way stay committed to your workout routine and is becoming increasingly popular among athletes. Some of its benefits include: 

• Better overall fitness level: this is because cross-training forces your body to work for different muscles and muscle groups. This not only increases cardiovascular endurance and strength but also helps to develop balance and coordination.
• Reduce the risk of injury: by incorporating different activities into your exercise routine, you can ensure that no single muscle group is overworked. In addition, it can also help to reduce boredom with exercise, as you are constantly trying new activities and movements.
• Increased motivation: this is because each session is different and engaging. Cross-training keeps you on your toes and ensures that you stay motivated to continue with your routine. 

Cross-Training vs. Traditional Training

Cross-training and traditional training are two different methods of physical exercise. Traditional training typically involves performing one type of exercise or activity with a focus on increasing strength and improving technique. Cross-training, however, combines different types of exercise in order to target multiple areas and create a balanced fitness program.

The key difference between cross-training and traditional training is the use of varied activities and exercises. With traditional training, you may focus on one sport or activity, such as running or weightlifting. With cross-training, you may combine activities such as running, cycling, swimming, and strength training. By doing this, you can target different muscles, improve endurance and agility, and reduce the risk of injury due to overuse.

In the end, it comes down to personal preference and what works best for your individual needs. Cross-training is a great way to build strength and develop a balanced fitness program. On the other hand, traditional training can help athletes become more proficient in a single sport or activity. Ultimately, the choice is yours!

Types of Cross-training Exercises 

There are many types of cross-training exercises that you can do, so it’s important to understand what each type offers in order to select the best one for your goals.

• Aerobic Cross-Training: Aerobic cross-training typically involves cardio activities like running, biking, swimming, and rowing. These activities get your heart rate up and help build endurance and cardiovascular fitness. This type of cross-exercise training is great for those looking to build endurance and lose weight.
• Strength Cross-Training: Strength cross-training typically involves bodyweight exercises, resistance bands, drop sets, weight machines, cluster sets, and free weights. This type of cross-exercise training is great for those looking to build muscle and strength.
• Flexibility Cross-Training: Flexibility cross-training typically involves yoga, stretching, and Pilates. This type of cross-exercise training is great for those looking to improve their range of motion and flexibility.
• Sport-Specific Cross-Training: Sport-specific cross-training typically involves drills and movements that mimic the motions associated with a particular sport. This type of cross-exercise training is great for those looking to improve their skills in a specific sport.
• High-Intensity Interval Training (HIIT): HIIT is a form of exercise that combines short bursts of high-intensity activity with periods of rest. This type of cross-exercise training is great for those looking to maximize their workout time and boost their fitness levels quickly.

Cross-training provides many benefits to athletes and fitness enthusiasts alike. Whether you’re looking to improve your endurance, build muscle, increase flexibility, or just switch up your routine, there’s a type of cross-exercise training that’s right for you.

Is Cross-training Right for You? Factors to Consider Before Starting

• Understand your physical limitations: Before you start cross-training, it is important to understand your physical limitations. Evaluate your health, fitness goals, and activity level to determine the types of exercises that will be beneficial for you.
• Choose the right intensity: Depending on your fitness level, it may not be wise to jump right into a high-intensity cross-training program. Start slowly and build up to more intense workouts over time.
• Mix up your routine: Cross-training is all about mixing up your routine, so don’t do the same thing every day. Try different types of exercises to keep your body guessing and ensure that you are getting a well-rounded workout.
• Get adequate rest: Don’t forget to rest in between workouts. Make sure you are getting enough sleep and taking days off to give your body time to recover.
• Seek professional advice: If you are unsure about any aspect of your cross-training program, speak to a qualified trainer or doctor for advice.

Tips for Creating a Safe and Effective Cross-training Program

 Start with a warm-up: When starting any new exercise program, it is important to begin with a proper warm-up. This helps your body to prepare for the new movements and activities that you are about to undertake. A good warm-up should involve stretching and light cardio exercises such as walking or jogging in place.

Select exercises that are suitable for your fitness level: When choosing exercises for your cross-training program, it is important to select exercises that are suitable for your fitness level. If you are just starting out, choose lower impact exercises such as cycling, swimming, or yoga. As you progress, you can increase the intensity and duration of your workouts.

Focus on form: Proper form is essential when performing any exercise, but it’s especially important when participating in a cross-training program. Make sure you focus on your posture, form, and range of motion when performing each exercise. Poor form can lead to injury, so always make sure you are performing exercises correctly.

Incorporate rest days: Rest is an important part of any exercise program and should not be overlooked. Aim to give yourself at least one day off from exercising per week so that your body has time to recover and heal.

Listen to your body: Last but not least, it’s important to listen to your body and know your limits when participating in a cross-training program. Don’t push yourself too hard or too fast, and don’t be afraid to take a break if needed.

How Cross-training Can Help Prevent Injuries and Promote Recovery

Cross-training can help to reduce the risk of injury by creating balanced physical activity that targets all areas of the body. This can help to improve balance and flexibility, as well as strengthen weak muscles, which can often be the source of common injuries. Cross-training also helps to reduce the risk of overuse injuries by ensuring that the body is regularly challenged with different types of exercises. Furthermore, cross-training can also aid in active recovery from existing injuries by targeting the weak muscles and providing a form of exercise that puts less stress on the injured area.

Cross-training with Chuze Fitness

Chuze fitness offers a wide variety of cross-training programs that can be tailored to fit any individual’s needs. Whether you are just starting out, or are an experienced athlete, Chuze has something for you. You can also find a range of fitness classes and activities to help improve your overall fitness level. From HIIT, spinning, yoga, and weightlifting classes, to personal trainers, iChuze provides all the resources you need to get started with a cross-training plan.

If you’re ready to take your workouts to the next level and experience the benefits of joining a fitness community, find a gym near you!

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.

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How Workout Accountability Helps Your Fitness Routine

Exercise and physical activity have long been recognized as key contributors to physical health, but their effects on mental health are just as important. Exercise plays a role in managing stress and improving mood. You’ve probably landed on this page wondering how you can utilize physical activity to combat mental stress, so sit back and relax while we show you how exercise & can benefit your mental health and well-being. 

What is workout accountability?

Workout accountability is a way of holding yourself responsible for staying consistent with your fitness routine. It helps ensure that you’re getting the most out of your cross training exercise workouts and staying on track with your fitness goals. Having accountability in place can help keep you motivated and make it easier to stay committed to your exercise routine. Accountability can come from a variety of sources, including coaches, friends, family members, online groups, or even apps. 

When it comes to fitness accountability, the main goal is to have someone or something that encourages and motivates you to stick with your fitness plan. That could mean having someone check in with you regularly to see how your progress is going or using an app to track your workouts. No matter what type of accountability you choose, it can make all the difference when it comes to making your physical fitness routine a success.

Benefits of Workout Accountability

Fitness accountability can take many forms, from having an exercise partner to tracking your progress online, but the overall goal is to keep you on track with your fitness routine. There are many benefits to fitness accountability, including: 

• Increased Motivation: One of the biggest benefits of having accountability in your fitness routine is that it helps to keep you motivated. Knowing that someone else is counting on you to stick to your exercise plan can be a great source of motivation, as it gives you something to strive for and a sense of responsibility.
• Consistency: When you have a workout partner or group, you are more likely to stick to your workout routine because of personal accountability…you don’t want to let them down.
• Better Results: Having accountability in your fitness routine can help you achieve better results, as it encourages you to push yourself and work harder. When you know that someone else is relying on you to stick to your fitness plan, you are more likely to put in extra effort and reach your goals faster.
• Increased Confidence: Having accountability in your fitness routine can also help to boost your confidence. Knowing that you have someone else who believes in you and is counting on you can help to build your self-esteem and give you the confidence to take on new challenges.
• Support: Working out with an accountability partner or group can provide emotional support, encouragement, and helpful feedback. This can help you stay on track and make progress toward your physical fitness goals.

Benefits of Workout Accountability

When it comes to fitness accountability, there are several ways that you can ensure that you stick to your workout routine. Some methods include:

• Finding an Accountability Partner: Having an accountability partner is one of the best ways to stay motivated and committed to your fitness goals. When you have someone else to keep you accountable, you’re more likely to show up for your workouts, stay on track with your diet, and reach your fitness goals.
• Tracking Your Progress: Tracking your progress is another great way to stay accountable for your fitness routine. Keeping track of your progress allows you to measure your progress and make sure you’re heading in the right direction. You can do this by using apps, tracking sheets, or writing down your progress in a journal.
• Set SMART Goals: Setting SMART (Specific, Measurable, Attainable, Realistic, Time-bound) goals is a great way to ensure that you stay on track and are held accountable for reaching your fitness goals. By setting these types of goals, you will be able to track your progress more easily and be held accountable for reaching your milestones. Start with smaller goals and slowly work your way up to bigger ones.

Overall, workout accountability can be a great tool for achieving your fitness goals and maintaining a healthy lifestyle. Whether you work out with a partner, join group fitness classes, or use an app or online fitness community, having someone to hold you accountable can make a big difference in your success. It’s also important to celebrate wins, small or big, as you make progress toward your goals. This will help to keep you motivated and ensure that you stay on track with your workout accountability.

Staying Motivated and Sticking to Workout Routine

Staying accountable to your fitness routine is key if you want to get the most out of your workouts. Chuze Fitness is here to help you stay on track with your exercise routine and achieve your fitness goals. The comprehensive app allows you to keep track of your progress, look for gyms near me,  set goals, and get motivation from like-minded users. IChuze also offers classes for you to stay motivated and accountable for your goals.

Start your fitness journey today with Chuze. 

Reviewed By:

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

Sources:

1. Heath, Elizabeth. “Skipped Your Workout — Again? An Accountability Partner Can Help You Meet Your Fitness Goals.” Washington Post, The Washington Post, 4 Aug. 2020, www.washingtonpost.com/lifestyle/wellness/skipped-your-workout–again-an-accountability-partner-can-help-you-meet-your-fitness-goals/2020/08/03/a1b15202-d109-11ea-9038-af089b63ac21_story.html. 

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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.<suP<6 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:

1. Cleveland Clinic. Upper Back Pain. https://my.clevelandclinic.org/health/symptoms/22866-upper-back-pain 
2. Good Path. The Muscles of the Back. https://www.goodpath.com/learn/muscles-back#
3. Cleveland Clinic. Back Muscles. https://my.clevelandclinic.org/health/body/21632-back-muscles 
4. Back Intelligence. 7 Specific Upper Back Stretches For Back Pain Relief. https://backintelligence.com/upper-back-stretches/ 
5. Healthline. Latissimus Dorsi Pain. https://www.healthline.com/health/latissimus-dorsi-pain#causes 
6. Cleveland Clinic. Trapezius Muscle. https://my.clevelandclinic.org/health/body/21563-trapezius-muscle 
7. 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/ 
8. 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

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:

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

Sources:

1. 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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