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NIFS Healthy Living Blog

5 Reasons to Get a Workout Buddy: Motivation & Accountability

_68R1966.jpegWhen it comes to working out, the first weeks are usually great. You are excited to get to the gym, and you love the feeling of exercising. Once the “honeymoon” stage of your new workout routine is over, it gets more challenging to get to the gym: your bed is just too comfy in the morning, or you have extra work at the office that prevents you from going in the evening.

Reasons to Find Someone to Exercise With

It’s easy to cancel your gym session with yourself. That’s why it’s important to find a workout buddy. Here are five reasons why everyone needs to go find a workout buddy.

  1. Accountability: When someone is counting on you to meet them at the gym, it’s a lot harder to skip. Having the accountability of a buddy always keeps you going. On days when it’s hard to get out of bed early in the morning, you don’t want to skip because you know your partner is waiting on you.
  2. Fun: If you aren’t someone who loves exercise, maybe a workout buddy is just what you need to keep you coming into the gym. Having someone with you who can make you laugh will make exercise more enjoyable. Going through an intense workout alone is never as fun as having someone right next to you working hard and making you laugh.
  3. Variety: When you have to come up with your own exercises all the time, they can start to get a little repetitive. If you and your buddy take turns picking the workout, it will change things up. You both might enjoy different types of exercise, so the variety will keep each workout from getting boring.
  4. Motivation: When you exercise alone, there is no one beside you cheering you on between sets. It’s encouraging to have someone with you saying “You can do it” in the middle of your set; sometimes that’s just what you need to hear to finish out strong.
  5. Competition: If you are someone who thrives on a little healthy competition, you definitely need a workout buddy. You will always be competing with your workout buddy. If they move up in weight, you don’t want them to drop the weight back down for you, so you push yourself to go up. If you are running, you push yourself to go longer so that you don’t make your buddy stop.

How to Find a Fitness Friend

Having someone to work out with makes a big difference in the quality and frequency of your exercise. Ask a friend to join you, check out these apps, sign up for group fitness training, or try these other ways of finding a gym partner.

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This blog was written by Kaci Lierman, Health Fitness Instructor. To read more about the NIFS bloggers, click here.

Topics: motivation group fitness accountability competition workout buddy variety fun

NIFS Group Fitness Class of the Month: BODYPUMP

Bodypump-3.jpgOur Group Fitness Class of the Month is going to PUMP (*insert handclap) you up! Les Mills BODYPUMP™ has swept around the world for decades. Scientifically proven and successfully tested, it has grown to be one of the top strength workout programs and has been in high demand for group training schedules for many clubs over the years.

Within 55 minutes, you work your entire body, core, and brain while being coached through 10 motivating tracks of functional strength exercises. As a new official BODYPUMP instructor and previous participant in this class myself, I will attest to the fact that while this class has awesome playlists of upbeat and trendy music to squat to, it doesn’t mess around when it comes to getting down to the nitty-gritty hard work! However, it was created with everyone in mind.

Background

BODYPUMP is a pre-choreographed workout program created by a New Zealand–based company called Les Mills. According to Les Mills, by definition it is “…a barbell workout for anyone looking to get lean, toned, and fit—fast. Using light to moderate weights with lots of repetition, BODYPUMP gives you a total-body workout. It will burn up to 540 calories.”

Some of the main aspects highlighted in a workout include building strength, getting lean, and working all major muscle groups. This, in turn, can lead to improved bone health, better overall body strength, and increased core strength and stability, which are all key factors in how well we function on a daily basis. The secret to this program format is in the science of what is known as the Rep Effect, which is “…a proven formula that exhausts muscle using light weights, while performing high repetitions….” This formula aids in building some of that lean, athletic muscle. So if you were reading this worrying that this program or lifting weights was going to give you crazy, bulky muscles, rest easy; it won’t.

What I love about this program, and Les Mills as a whole, is that their formats are studied and tested, and are constantly reviewed and renewed to make sure they are presenting the most functional and efficient movements to make for the most optimal results.

Workout Format

Speaking of the format, here’s what to expect when you come to a class. Classes can be presented in 30-, 45-, or 55-minute (usually listed on schedules as 60) formats. For a full class, you will run through the following tracks:

  1. Warmup
  2. Squats
  3. Chest
  4. Back
  5. Triceps
  6. Biceps
  7. Lunges
  8. Shoulders
  9. Core
  10. Cooldown

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Tips for Your First Class

Along with what to expect in your workout, here are a few tips for when you walk into your first class:

  • Talk to the instructor. They should introduce themselves if they haven’t already, and they will inform you of what types of weights you will need for class that day.
  • Allow some time for setup before class begins. Some basic equipment needed for this class is used in every class, such as a step, a barbell with clips, as well as a selection of weight plates to swap out between tracks. So grabbing your space and equipment ahead of time makes for a much smoother and more enjoyable class for not only yourself (in dealing with transitions during tracks), but for the class as a whole. This is also a perfect time for you to ask the instructor questions about form if you have them, or if you are new to class to ask what to expect.
  • Remember that you do not have to complete the entire workout on your first day. (See below about our “Smart Start” approach.). If you need to take a modification to keep correct posture and technique, please do so.
  • Bring water and a towel. As always, water and a towel are great to have handy when attending any group class, but I will say, you’ll especially want them for this workout. I am usually sweating already by track 2!

A Smart-Start Approach

Never tried BODYPUMP (or even group fitness, for that matter) before? No problem! With any class you take here, we encourage the “Smart Start,” which includes staying for the first few tracks/songs of the workout, or simply half of the class. Then, when you feel that you’ve had enough or if that’s all you can do for now, you head out for the day with the motivation to stay for one more track next time you come back, until you find yourself completing the full class. Check out the class times on our group fitness schedule and see some of the other classes we offer.

And if you have never tried a group fitness class at NIFS before, and want to take that first step and check us out, here’s how to try a group fitness class for free!

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This blog was written by Rebecca Heck, Group Fitness Coordinator and Health Fitness Instructor. To find out more about the NIFS bloggers, click here.

Topics: group fitness workouts group training Les Mills core strength music Group Fitness Class of the Month BODYPUMP strength workout

NIFS December Group Fitness Class of the Month: PiYo

Piyo_2017.jpgI know what you’re thinking: PiYo…sounds like some contortionist/new yoga trend, doesn’t it? Only for the truly flexible mind-body gurus, right? On the contrary, PiYo—our NIFS Group Fitness Class of the Month—has made its mark over the last 10 years in the fitness world, and its actual format just might surprise you.

PiYo, by definition, combines the muscle-sculpting benefits of Pilates with the core-strengthening and stretching benefits of yoga. While this fusion format combines two classes that are normally slower paced, what sets PiYo apart is the speed in which the class moves. Instead of holding static poses, you continuously move from one position to the next, creating a solid flow of exercises plus a cardiovascular component that speeds up the flow of moves to more dynamically work and strengthen.

From the Beachbody Creator

PiYo was created by celebrity trainer Chalene Johnson, also known for other best-selling workouts such as Turbo Jam, Turbo Kick, TurboFire, and Chalean Extreme. She created the program after experiencing aches and pains and then later injuries after a long period of teaching group fitness classes. After seeking a doctor’s advice, she was directed to the realization that her body was too tight and that her flexibility was nonexistent.

Chalene wanted to have a workout to offer to individuals who want to work on those often forgotten yet crucial aspects of fitness that translate to our everyday life and impact our habitual mobility techniques later as we age. These aspects include dynamic flexibility, balance, stability, and bodyweight strength. Using your body as your weights, PiYo instructs you through multiple series of moves to challenge your strength, harness your core, and get you sweating within the first five minutes.

The Workout Format

The full format consists of 10 songs (11 songs as an option for more recent releases), and runs for 60 minutes, but feel free to build yourself up with a smart start approach, in which you simply start with the first few tracks and complete what you can and simply build on one additional track from there on your next visits back. Then, depending on how consistent you are in taking the class on a regular basis, your endurance will build to complete the whole class.

The track format consists of the following:

  • Warm Up
  • Heat Building
  • Lower Body
  • Full-Body Fusion
  • Power
  • Flow Right
  • Flow Left
  • Flow Fusion (Optional)
  • Core & More
  • Stretch & Strength
  • Cooldown

A Low-Impact Workout

As a PiYo Live instructor myself, one of my favorite components of the format is that it was primarily created to be a non-impact workout. For those of you who currently experience those aches and pains, low-impact workouts are what you should be looking for.

If you have ever taken the class, you will find that there are options to jump during some of the tracks for extra intensity; but again, those are always optional, and all of the moves are derived from working from the ground up. Even a chair can be used as an option if you have trouble getting down to the floor!

What do I mean by all of this? Simple. PiYo is great for EVERYONE—for all levels, and for all ages. Plus, the music selection is always fun and motivating for each section, which in turn sets you up to finish and leave class feeling worked, fully stretched, and accomplished.

For more information on PiYo and when NIFS offers it, check out our group fitness schedule. Or click here for information on how to take your first group fitness class for FREE!

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This blog was written by Rebecca Heck, Group Fitness Coordinator. To find out more about the NIFS bloggers, click here.

Topics: NIFS group fitness workouts flexibility core bodyweight Beachbody Group Fitness Class of the Month PiYo

How Does TRX Help Your Workout? Try It at NIFS!

TRX-3.jpgStarting from the ground up might sound like a daunting task, but with TRX it is possible. The TRX, which can be done as a group or individual, allows its user to perform various movement patterns with varying degrees of difficulty, all while using only body weight as resistance and a routine of exercises assigned to help you reach your goals.

The Equipment

The setup, designed by former US Navy Seal Randy Hetrick in 1995, is comprised of two straps, two handles, two cam buckles for adjustments, and a locking loop for safety. The equipment can be set up nearly anywhere, including but not limited to a TRX frame, a tree branch, or a sturdy piece of furniture. The unit is rather transportable and easy to set up. With that being said, it would seem to be the most ideal piece of equipment for home exercise and gym use. Although this is true, there still is a small learning curve, which you can easily overcome with some practice.

Adjusting Intensity and Difficulty Level

When you examine the exercises, you discover that the majority of them utilize angles to both increase and decrease intensity and level of difficulty. Furthermore, relying on the handles more and more can make things much easier. When it’s time to up the workload, you can grip the handles less (which requires you to utilize more body strength to get through the exercise).

When we program a TRX exercise into your routine or in a class, we would expect that at any time someone might need a regression or a progression, so there isn’t really a reason to stop or quit—just readjustments to help you keep moving!

How to Get the Most from this Equipment

Like all equipment, there are ways to best utilize this tool to get the most out of your time. When you understand that the difficulty level is determined by balance, stability, and angles, making just a few adjustments can really help you get a better workout.

Here are some tips that may also enhance your workout.

  • Do not allow any slack in the straps. The constant tension will force you to be in control while working through your movements.
  • Practice good form by having the straps as an aid. If you are having trouble with proper form at the bottom end of your squats due to ankle mobility or posterior chain flexibility, use it to help you move into and out of precarious instances where typically you would be uncomfortable. Once you are able to do the movements proficiently, try them again without the TRX and then eventually with a weight load.
  • Add an exercise to a workout circuit. To mix it up and give you a great workout, the versatility and multitude of exercises allows you to change exercises, sets, reps, and intensity at a moment’s notice.

Most floor exercises with a TRX are more challenging due to the idea that you are using more energy to keep good form (including core muscles).

Try It in Group Fitness Classes at NIFS

What exercises have you tried? The group fitness classes offered at NIFS are for everybody. Your Fitness Specialist can modify an exercise if you aren’t ready for it or if you need a little more of a challenge. The classes also offer variety to help enhance your own “exercise library,” which will ultimately lead to more confidence. Remember that your exercises can vary from person to person, but as long as you can continue to challenge yourself, your body will continue to develop and become stronger.

Whether you are trying to improve form or get a total-body, no-nonsense workout, the TRX is an adaptable and highly useful tool you can use along the way. NIFS offers free classes weekly to help guide your workouts. If you still aren’t convinced, contact a NIFS Fitness Specialist to discuss ways we can help you reach your goals.

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This blog was written by Thomas Livengood, Health Fitness Instructor and Personal Trainer. To read more about the NIFS bloggers, click here.

Topics: NIFS Thomas' Corner equipment group fitness resistance workout TRX body weight

NIFS Group Fitness Class of the Month: Les Mills BODYATTACK

Nov_Bodyattack.jpgThe Group Fitness Class of the Month is BODYATTACK. When reading that name, what first comes to mind? For me, I immediately think, “Okay, slightly intimidating, but I’m intrigued. This better be good.” As a former dancer, avid runner, and group fitness instructor of multiple formats, I’d like to consider myself as having relatively good cardiovascular endurance and overall bodyweight strength. Well, let me tell you, friends, this class is no joke! Hang on now—before any of you new exercisers click away to look for an easier class, let me assure you, you too can participate! I will tell you how, but let me first give you a little background.

What Is BODYATTACK?

BODYATTACK is a pre-choreographed workout program created by New Zealand–based Les Mills. By definition, it is, “…a high-energy fitness class that caters for total beginners or total addicts. We combine athletic movements like running, lunging, and jumping with strength exercises such as pushups and squats.” The format ranges from 50–60 minutes, and can include 9–11 music tracks. The main focus for each track is

  1. Warmup
  2. Mixed Impact
  3. Plyometric
  4. Athletic Strength
  5. Running
  6. Agility
  7. Power
  8. Core
  9. Cooldown

A Challenge in All Movement Patterns

Talk about a heart pumper! All of these components are rolled into this one class, which is one of the reasons why I loved taking it. Think about the last time you had to make a quick balance shift, change direction, or switch your movement to accommodate what’s coming next within a moment’s notice. BODYATTACK takes you through all types of functional movement patterns to get you better in shape and better prepared for the “sport of life,” as Program Director Lisa Osborne states it. We do so much lifting on the gym floor—which, don’t get me wrong, is AWESOME—to be strong and lift heavy; I strive to make time to do programming like that during the week as well. However, I am a firm believer in variety and balance, which is why I got into classes in the first place and eventually teaching group fitness myself. I want to make sure the work I do in the gym translates to what I do in everyday life.

BODYATTACK challenged me in all movement patterns which, as fitness professionals, we know are essential to our overall fitness, yet sometimes we tend to neglect them when we plan our own workouts. This class had me move laterally, forward, then immediately backwards, then diagonally. Then we jumped down to the floor to work horizontally focusing on upper body and core. It can be intimidating at first, but I can assure you that if you have a good instructor teaching (which this class did), he or she will always offer plenty of modifications so that any level of fitness can participate. Functionality is key, and if something has a main goal of keeping me agile, able, and mobile, I’m all about it!

Proven Results

Another great factor of this class is the proven results it has the potential to provide. This program was researched and tested among willing participants to make sure the format performs and provides effective results. According to a recent study at Penn State, it was found that there were “…significant increases in leg and back strength as well as positive changes in aerobic fitness, agility, and power over the participants that completed three BODYATTACK classes over the course of six weeks.” Not too shabby for a few times a week!

My Challenge to You

So I challenge you, if you’re still reading this, to step out of your normal routine this month and give it a try once each week, and give your body that extra spike during your workout time. Think about it: that’s only four or five workouts within a whole 30-day period to sprinkle into your month! Who knows, maybe you’ve begun to hit a plateau and this class might be exactly the right amount of high-intensity cardio to shed that extra pound or two that can compliment your weight training on other days.

Try It at NIFS

Never tried BODYATTACK, or even group fitness for that matter, before? No problem! With any class you take here, we encourage the “Smart Start,” which includes staying for the first few tracks/songs of the workout, or simply half of the class. Then, when you feel that you’ve had enough or if that’s all you can do for now, you head out for the day with the motivation to stay for one more track next time you come back, until you find yourself completing the full class.

Check out the times for BODYATTACK on our group fitness schedule and see some of the other classes we offer. If you have never tried a group fitness class at NIFS before, and want to take that first step and check us out, find out how to try a group fitness class for free!

Like what you've just read? Click here to subscribe to our blog!

This blog was written by Rebecca Heck, Group Fitness Coordinator and Health Fitness Instructor. To read more about the NIFS bloggers, click here.

Topics: NIFS cardio group fitness challenge Les Mills high intensity music BODYATTACK Group Fitness Class of the Month

NIFS August Group Fitness Class of the Month: Yoga

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Yoga is good for all types of people who have all types of fitness goals. No matter what your age, size, shape, or training regimen, you can reap the benefits of doing it on a regular basis. In fact, there are different types of yoga, and some of them are quite challenging regarding strength and balance.

Yoga is NIFS Group Fitness Class of the Month. Let’s take a look at some specific groups of people and why yoga can be beneficial to them.

Athletes

For many athletes, the idea of getting a good, solid workout means needing a wheelchair to get out of the gym. However, a good 60-minute yoga session could really help far more than the mind tells you it can. In fact, one of these sessions may be, at times, even more beneficial than that 60-minute lift you were just about to do. Yoga helps to improve strength, flexibility, balance, coordination, mental control, and mobility; increases power; and works as a perfect active-recovery exercise.

Seniors

For senior fitness, yoga is great to help gain better stability and balance. As people age, their balance, stability, and proprioception diminish. But with the help of yoga, you can slow down the process. On top of improved stability and balance, yoga helps to improve flexibility and overall joint health, reduces high blood pressure, improves breathing, and helps to reduce anxiety or depression.

The General Population

For the everyday exerciser who is simply trying to fit exercise into their regular, busy life schedule, yoga is great, too! Yoga is actually a form of physical fitness and has several benefits for those looking for a relaxing yet challenging workout. Yoga helps boost emotional health, reduce back pain, reduce heart disease, put asthma at ease, boost memory, improve flexibility… and the list goes on.

Youth

Yes, yoga is good for kids as well. Yoga is good for the youth population because it gives them time to step away from technology, inwardly connect with themselves, and listen to their own feelings and ideas. For this age range of people, it has been found that yoga can help improve self-esteem, attention span, empowerment, and self-regulation.

August_Yoga.jpgPowerlifters

Believe it or not, powerlifting and yoga are a match made in heaven! Yoga for those who like to lift heavy helps improve grip strength and endurance, improve breathing, relieve knee and lower-back pain, aid in flexibility (specifically in the back for power lifters), and increase strength. While you might not be the first one in class to touch your toes, make that your next goal, then lift the car above your head!

***

Check out NIFS’ group fitness schedule and join us for a class in Indianapolis. Namaste, friends and fellow soon-to-be yogis!

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This blog was written by Amanda Bireline, Fitness Center Manager. To find out more about the NIFS bloggers, click here.

Topics: NIFS yoga group fitness balance senior fitness kids powerlifting athletes Group Fitness Class of the Month

NIFS July Group Fitness Class of the Month: BODYCOMBAT

Brand-BODYCOMBAT-Poster.jpgHave you ever considered that punching and kicking is a form of exercise and fitness? Look no farther than the physique of boxers and fighters. And from time to time, we all need to do a little punching and kicking. In fact, not only is it a form of exercise, but you can burn a ton of calories doing it! If you like this type of stuff and are into different forms of mixed martial arts, you should really consider giving BODYCOMBAT™ a try.

This Les Mills class, will allow you to become more physically fit, faster, and stronger in less than 60 minutes. According to Les Mills, research shows that with a simple 55-minute class, the average caloric burn is 737! The class, inspired by mixed martial arts, is a cardio-based workout using just your body as the machine.

What to Expect from This Group Fitness Class

When taking BODYCOMBAT™, you can expect a whole lot of kicking, punching, and throwing elbows and knees (at the air, of course, and not at another class participant!). The class is a combination of kicks that work the lower half of the body, and blocks, strikes, and punches that are designed to work the upper half of the body as well as the core.

Who Is It Good For?

Everyone! For those who are looking for a cut upper body, BODYCOMBAT™ uses rapid boxing-style upper-body movements that work the fast-twitch fibers of the muscle. These fast-paced movements contribute to the “fit” upper body more than a traditional strength training workout that works more of the slow-twitch muscle fibers. Or maybe you are looking to become faster and more agile. BODYCOMBAT™ will help to improve your sprint time, jumping ability, and dynamic movement.

If you are looking for a different way to get more physically fit, this group fitness class of the month may be it. Discover the vast benefits of boxing and fighting—but without the black eyes, facial lacerations, and missing teeth!

To access the full group fitness schedule at NIFS, click here! Not a member? No problem! Click here to get a free class pass and try BODYCOMBAT™ on us!

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This blog was written by Amanda Bireline, Fitness Center Manager. To read more about the NIFS bloggers, click here.

Topics: cardio fitness center group fitness workouts core Les Mills Group Fitness Class of the Month BODYCOMBAT martial arts

NIFS June Group Fitness Class of the Month: Mat Pilates

mat-pilates-2.jpgWhen it comes to working out, I have always been the “faster, harder, stronger, better” type. If I’m not going to sweat and feel like I’ve accomplished something, what’s the use? As such, I never put much stock in mind/body classes. What could that type of exercise possibly offer that I wasn’t getting through my intense cardio and/or strength training sessions?

Fellow cardio lovers, weightlifters, and HIIT people, does this sound like you? If so, you can imagine my surprise when I discovered Pilates to be one of the most challenging workouts—physically and mentally—that I have ever done. Adding it to my weekly regimen has pushed my limits, helped me break through plateaus, changed my body composition, and ultimately made me “harder, faster, stronger, better.”

How does Pilates do this, you ask? The short answer: by building a strong core, creating overall muscle strength and balance in the torso and limbs, and improving posture. Please allow me to elaborate.

A Little Background

Joseph Pilates, a performer and boxer who, through years of self-study and practice, developed a method of exercise that would not only prove to last, but gain immense popularity, developed Pilates in the 1920s. The original exercises of Pilates in their purest forms were performed slowly in either the seated or lying position. They were carefully designed to train the body to be conscious of movement control, and thus move more efficiently. Joseph’s wife, Clara, learned her husband’s techniques and developed modifications to train those with injuries. Springs and pulleys were incorporated with the exercises to add resistance, and many could even be adapted to benefit bedridden clients.

Mr. Pilates died having never trademarked his method. His pupils went on to train numerous others, maintaining many of the original concepts but adding their own personal styles. Thus, since its creation nearly 100 years ago, many schools of practice have emerged. In 2000, a federal judge declared “Pilates” to be a generic term. As such, it is impossible to know exactly what to expect from a class simply titled “Mat Pilates.”

The Constant: The Core

Despite the plethora of styles, this remains constant: while the core remains at the “core” of the exercise, Pilates evenly conditions the entire body, thereby creating muscle balance and improving posture. No one muscle group is overtrained or undertrained. While the core musculature is the focus, the extremities are utilized to add load to the core, and thus the entire body reaps the benefits.

Take one of the basic exercises, the Plank. Think of all the muscles that must fire to correctly hold, simply hold, a high plank: rectus abdominis, internal and external obliques, transverse abdominis, glutes, latissimus dorsi, rhomboids, trapezii, paraspinals, BUT ALSO deltoids, triceps, hip flexors, quadriceps, anterior tibialis, and more. Then add a movement such as a pushup or a leg extension, and engage even more muscles.

The plank is just one example; all of the exercises and progressions performed in a Pilates class work multiple muscle groups in a very controlled manner, so as to promote muscle and movement awareness and fine-tune strength. Pilates is intense, but low-impact. It is challenging, but modifiable. It will push your limits, but it is sustainable. And it is extremely effective. When performed correctly, it will create an evenly conditioned body, improve sports performance (your golf swing will be considerably more impressive when it’s backed by a strong core and balanced muscles), and prevent injuries.

What Can I Expect in a Mat Pilates Class at NIFS?

mat-4.jpgSo the ultimate question is, what specifically can you expect when you walk into the NIFS Group Fitness Studio shortly before 5pm on Wednesdays? You can expect a low-impact entire-body workout that flows nonstop for 50 minutes to upbeat, current, familiar music. You can expect careful instruction on form. You can expect an occasional self-assessment on strength and flexibility. And, even though this is not a cardio class, you can expect to sweat! Mats will always be used, and often you will be instructed to grab a small piece of equipment (small weighted balls, light dumbbells, springloaded rings, small towels, and exercise bands are commonly used). Shoes are optional. Let the instructor know if you have any injuries.

As the music comes on (which, did I mention, is always familiar with a driving beat and all original artists?), realize that the next 50 minutes is all yours. It’s yours to discover how strong you are, and build on that strength. It’s yours to get lost in the flow of the moves, or the flow of the music. It’s yours to take breaks or stretch when you need and to modify the moves as necessary or desired. It’s yours to build joint stability, improve your balance, and become more flexible.

Pilates has something to offer everyone, from the beginner to the elite athlete. So grab a towel and your water, and I’ll see you at 5pm on Wednesdays!

To access the full group fitness schedule at NIFS, click here. Not a member? No problem! Click here to get a free class pass and try Mat Pilates or any group fitness class on us!

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This blog was written by Rachel Pfeiffer, ACE and AFAA certified Group Fitness Instructor and Board Certified Neurologist. To read more about the NIFS bloggers, click here. Photos by John Bragg.

Topics: group fitness workouts group training balance core stretching Pila

NIFS Group Fitness Class: Boot Camp

20170424_201605.jpgFor the month of May, we highlighted Boot Camp as our group fitness class of the month. Have you outgrown some of the group fitness classes and want to take your training a step forward? Boot Camp may be just the thing you’ve been looking for to do that. This class is both challenging and exhausting, consisting of a 60-minute total-body workout. Let’s take a look at the benefits, class design, and who it best suits.

What does a Boot Camp class look like?

This is a good question, and the answer is simple: sweaty, exhausted people who need to jump into the shower immediately! Boot Camp takes place inside NIFS during the winter or stormy times; or often Steven, the class instructor, will take it outdoors. During the warmer months of the year, you will find Steven and his class along the Canal, downtown at the Indiana War Memorial, working out in White River State Park, or someplace around town that they find useful tools to utilize for their workout, all while getting a nice tan.

The format of the class typically involves some cardio, usually running or stairs and strength work like pushups, squats, lunges, and pull-ups. This class would fall into the categories of high-intensity, fast-paced resistance and endurance training.

Watch video.

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What is it good for?

Boot Camp is beneficial in lots of different areas of the fitness realm: cardio, strength, calisthenics, social interaction, and the never-give-up mental attitude that we all need to have! Also, often it takes place outdoors because it’s good for everyone to get out occasionally and see nature (unless the mosquitos are biting).

This class helps those who feel they have outgrown some of the other group fitness classes and really need to take their fitness up a notch. You will benefit from the high-intensity workouts that boost your cardiovascular endurance and overall strength—not to mention, Steven has a good group of folks who love working out together and interacting socially.

I’m new to exercise; is this class for me?

While we never want to exclude anyone from our classes, it would be wise to work your way up to this one if you are a first-time exerciser. The goal at NIFS is to get everyone comfortable and confident in their workouts and not leave anyone discouraged. If you feel you are physically fit and ready to raise the bar a little bit on your own workout standards, this is the class for you to try next. If you are uncertain whether it’s too much, just show up a few minutes before class time and talk with Steven to guide you in the right direction.

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Click here to see our full group fitness schedule and when classes are offered.

This blog was written by Amanda Bireline, Fitness Center Manager. To learn more about the NIFS bloggers, click here.

Topics: NIFS cardio group fitness boot camp resistance endurance workout high intensity Group Fitness Class of the Month

Ready to Try Cycle? Here's What You Need to Know

Cycle is NIFS class of the month! This high-energy cardiovascular workout uses various performance levels and speeds to get you cycle fit. Music is a big motivator and will help you get through the hills, flats and intervals!

If you have never tried a cycle class there are things you might want to know that will make the class experience more enjoyable. In this video I will show you how to setup your bike properly including:

  • Adjusting your seat position and height
  • Adjusting your handlebars
  • How to adjust tension
  • What to do the first time you come to class

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I hope these tips help you get more comfortable before you jump into your first cycle class! Let's get started! Check out NIFS group fitness schedule for the next cycle or RPM™ class.

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This blog was written by Rebecca Heck, Group Fitness Coordinator and NIFS Trainer. To find out more about our bloggers, click here.
Topics: cardio group fitness group training cycling cardiovascular indoor cycling Group Fitness Class of the Month