Tag Archives: full body workout

Class Highlight: Hydro-Fit

Swim1

Hydro-Fit Class

Sha Klatt

by Sha Klatt

If swimming laps is not for you, consider our new Hydro-Fit program! Water exercise is all about moving water and creating resistance to get an effective non-impact workout.

Swim2Hydro-fit is a full body workout that will lengthen and strengthen your muscles, build your cardio endurance, as well as increase your mobility. This workout incorporates the use of a variety of equipment including aqua flotation belt, water resistant bar bells, kick boards, and fins that keep this program fun and challenging. This class is effective whether you want non-impact athletic training or if you need to stay active while you heal and recover from injury.

IMG_0091Benefits of Hydro-Fit Workouts:

  • Builds cardio endurance
  • Increases mobility
  • Provides non-impact resistance training
  • Uses variety of equipment — keeps it fun!
  • Allows for injury recovery
  • Provides full body workout that sculps, lengthens, strengthens
  • Restores your body, mind and spirit with aquatic therapy
  • Ends with Hot-Tub mini spa
  • Feels great all day!

Come enjoy the water, hydro-fit is exercise that feels good!

View Class Schedule

You May Also Like:  

Advertisements

A Time-Saving, Full Body Workout

FullSizeRender-153

Benefits of High Intensity Interval Training (HIIT)

Kathleen Parker

by Kathleen Parker

How many of us convince ourselves that we would love to work out regularly, if only we had more time? Enter HIGH INTENSITY INTERVAL TRAINING (or HIIT).

HIIT training involves repeated bouts of all-out high intensity effort followed by varied recovery times. The intense work periods may range from 10 seconds to 8 minutes long, and are performed at 85 to 95% of a person’s estimated maximal heart rate, the maximum number of times your heart will beat in a minute. “Using HIIT you’re going to burn the most calories in the shortest amount of time,” says Tom Holland, Exercise Physiologist. “Mixing CARDIO AND STRENGTH TRAINING at a high intensity gives you the ULTIMATE FULL-BODY WORKOUT”.
HIIT training can easily be modified for people of all fitness levels and special conditions. HIIT workouts can be performed on all exercise modes, including cycling, swimming, running, and of course our group exercise classes! Of course, my personal favorite HIIT workout is hill sprints and burpees.-a total body workout in 20 minutes!

Benefits of HIIT Training:

INCREASED METABOLISM:  HIIT can give you a day-long metabolism boost. This is due to the fact that we consume more oxygen during intense activity than in slower, steady state exercise. This in itself can increase post-exercise metabolism, and means that we continue to burn calories long after exercising.

BURN MORE FAT:  We burn both fat and carbohydrates when we exercise, but the proportion varies according to the INTENSITY of the exercise. Many studies have proven that shorter high-intensity workouts result in greater fat loss than steady-state cardio sessions. This means you get a whole lot more bang for your buck when you sweat it out in a HIIT session, rather than spending TWICE as much time jogging.

YOU LOSE WEIGHT, NOT MUSCLE:  While steady state cardio seems to encourage muscle loss, studies show that both weight training and HIIT workouts allow dieters to preserve their hard-earned muscles while ensuring most of the weight loss comes from fat stores—a win/win!!

YOU BUILD A HEALTHIER HEART:  Most people are not used to pushing into the anaerobic zone (that lovely place where you cannot breathe and you feel like your heart is trying to jump out of your chest). But in this case, extreme training produces extreme results! One 2006 study found that after only 8 weeks of doing HIIT workouts, subjects could bicycle twice as long as they could before the study, and maintain the same pace!!!

NO EQUIPMENT NEEDED:  One of the real advantages of HIIT is that you can work out without the need of weights or cardio equipment. When I am on vacation I always slip in a 30 minute HIIT workout whenever I can. Beach sprints are an amazing HIIT vacation workout! Anything PLYOMETRIC (exercises based around having muscles exert maximum force in short intervals) will get the job done—accelerating your heart rate and increasing your speed and power. This can include squat jumps, burpees, or jump lunges.

IT IS QUICK:  HIIT is an extremely efficient way of squeezing in a great workout into a short space of time. The fact that maximum results can even be achieved from a session that lasts less than 30 minutes means that HIIT is the ideal type of workout if you are on a tight schedule. Due to the extreme level of intensity of HIIT, you can get all the benefits of a rigorous gym session in a mere fraction of the time!

FullSizeRender-151Examples of HIIT workouts we do in our iGnite classes consist of hill sprint repeats,
Tabatas, explosive medicine ball and sand bell circuits, Plyometric circuits, and stair repeats. There are endless possibilities!

One final message — due to the high intensity of HIIT training, it should only be done 3 times a week. All fitness levels can benefit from this type of training!

You May Also Like: 

 

3-Step Full-Body Resistance Band Workout

Resistance bands are an easy and convenient way to get a great full-body workout whether you’re in the gym, outdoors, at home or traveling.  iGnite founder Neissa shares her favorite resistance band exercises that work your body from head to toe.

Complete 3 rounds of these 3 exercises for a challenging full-body workout:

ResistanceBandWorkout-011. Chest Press with Stationary lunge
(10 each leg)

  • Equipment: use a heavier resistance band for this exercise and others that work the chest and back
  • Muscles Worked: Quads, glutes, hamstrings, chest, core
  • Difficulty Adjustment: Adjust your resistance level by widening or shortening your stance, stepping forward or backward.
  • Form: Keep your knee and ankle in alignment and arms at 90 degrees. Inhale down, exhale as you extend.

 

2. Squat + Standing Row
(set of 10-15 reps)

      • Equipment: Use a heavier resistance band for this exercise and others that work the chest and back
      • Muscles Worked: quads, glutes & hamstrings, lats & rhomboids (all back), biceps, core
      • Form: Pull with palms facing up, elbows in against your sides, and squeezing the shoulder blades together
      • Difficulty adjustment: Adjust the resistance level of your row by stepping forward or backwards

 

3. Squat with Shoulder Press and Optional Jump

  • Equipment: Use a lighter resistance band so that you can fully extend the arms overhead while standing on the bands
  • Muscles Worked: glutes, quads, hamstrings, shoulders, core and cardio
  • Form: Sit back in your squat like you are sitting in a chair with chest up and looking straight ahead
  • Difficulty adjustment: Increase the amount of cardio work by including a jump after alternating squats

 

You Might Also Like:

Our Favorite Exercises: The Plank Spiderman Squat

Video not working? Watch it here on YouTube

Molly Daniels

Molly Daniels

The Plank Spiderman Squat is one of my favorite exercises because it works your core, your chest and your back, while also being a great cardio exercise.

Important notes on form (see video for demonstration):

  • In your plank, be sure to keep your shoulders directly above your wrists and your chest between your hands
  • Look slightly in front of you at the end of your mat

Modified version (see video for demonstration) :

  • Instead of tapping each foot on the ground by your hands, bring the knee to meet the elbow on each side, then step the feet in and out of your squat one at a time

 

Complete 3 sets of 5, with a 30 second rest between each set.

 

You Might Also Like: