Help us celebrate the holiday season and join us Saturday, December 13th for a day of complimentary fitness classes with our special guest, Dane Robinson! Cocktails and light bites will be available during the event. Be sure to pre-register to reserve your favorite class.
Glide 8:00 – 8:45am
Spinning 8:30 – 9:30am
Stretch 9:30 – 10:00am
Glide 9:00 – 9:45am
Spinning 9:45 – 10:45am
Power Vinyasa 10:00 – 11:15am
Hang Glide 10:00 – 10:45am
Hang Glide 11:00 – 11:45am
Glide 12:00 – 12:45am
Glide 1:00 – 1:45am
Glide 2:00 – 2:45am
Glide 3:00 – 3:45am
GET TO KNOW DANE ROBINSON:
Dane is the Fitness Director of the first ever GRAVITYStudio in Atlanta. As a GRAVITYMaster Trainer and certified professional by NASM, Dane lives to coach strong, dynamic, functional movement through his vibrant group sessions. Dane has been a professional football player in the AFL and IFL, and currently is taking his football experience to the coaching level as the Head Coach of the Atlanta Steam of the LFL.
One of the most challenging parts of maintaining a fitness regimen, is the actual maintenance – not losing your motivation, making sure that you get to the gym, and keeping it all going as a part of an overall health lifestyle.
Sticking with the fundamentals will yield results that are both quick, and at the same time, long-lasting. A successful program is one that includes proper rest, recovery and periodization (dividing your training program into smaller, progressive stages based on goals, performance, and ability). Although it may sound simple enough, this is in fact where most need to consult the expertise of a personal trainer. That’s why our perennial pick for top Fitness Trends is hiring a personal trainer.
Arm yourself with knowledge. High Intensity Interval Training (HIIT) tops the list for this year’s exercise trends. Opportunities for HIIT training are everywhere, from boot camp and tabata workouts to crossfit WODS. These programs can be highly effective for people interested in obliterating calories in short periods of time, but should not be the sole focus of anyone’s program. Former fitness trend chart-toppers from past years that have stood the test of time and are still highly effective include barre, spinning and power vinyasa yoga. Keep in mind – you don’t need to destroy yourself every time you’re in the gym
Begin a “Love Affair” with Cardio. Lately, it seems that cardio training has been getting a great deal of scrutiny, leading to some confusion about the best way to get your heart pumping. Remember, the “right kind” of cardio is one that you both enjoy, and which helps you reach your personal fitness and wellness goals. And, if you desire to jump into the 2014 HIIT training trend full bore, then building a solid aerobic base will help you realize the calorie-burning benefits that much better, and increase your stamina. Furthermore, cardio offers a myriad of well-researched benefits including reduced body fat and / or weight loss, better mental health, reduced incidence of heart disease and increased athletic performance.
Vary your program. This is where current fitness trends can be used to your advantage. Adding new unaccustomed programming helps keep your exercise routine fresh and exciting. Just be careful that your workout routine does not exclude one of the five key elements of physical activity; cardiovascular training, strength training, flexibility, core conditioning and balance. Many fitness trends focus on only one or two of these elements.
Fit is not a destination, it’s a way of life. All health and fitness goals require sustained motivation. Fitness is an adventure, not a destination, and you will enjoy the adventure much more if you make it your own versus being a slave to the most current trend.
Q: Can you please explain the right way to stretch before vs. after a workout?
A: Great question! We all know that stretching is good for you because it increases flexibility and can help increase your range of motion. However, there is a difference between how you should “stretch” before vs. after a workout.
Warming up with Dynamic Stretching
Benefit: Maximize performance
Dynamic stretching means your body is continually moving even while stretching. It also prepares the muscles in a sport specific way. Dynamic stretching also helps to improve the range of motion in joints, allowing for better performance.
Warming up is essential to helping prevent injury. Warming up increases blood flow which readies your muscles for the activity you are about to partake in.
For my clients, I recommend a thorough warm-up. Ideas for warm ups are a light jog, jumping jacks, squats or a brisk walk. (Big muscle movements.)
Cooling down with Static Stretching
Benefit: Cool down the muscles
I often see many people doing static stretches before a workout—this is not a good idea. It’s better to do your static stretches post workout or activity, when your muscles are already warm.
The proper way to do static stretches, such as calf stretch, hamstring stretch, etc. is to slowly stretch and hold the elongated muscle at low force levels. Apply nice smooth tension, don’t force it. Perform 4-5 stretches, holding each for 20-30 seconds.
I hope this helps. If you would like any more information about stretching or exercise in general, schedule some time with any of our amazing personal trainers at hive.
Do you have a question for our trainers?
If so, submit it in the reply section below or through our contact us page and we will reply in our blog.
Eileen graduated from University at Buffalo with her bachelors in Exercise Science and is currently completing her masters work in Nutrition at Canisius College. Eileen is a Certified Personal Trainer through the National Strength & Conditioning Association and holds additional certifications as Gravity Personal Training Instructor and dotFit fit-pro.