The Exercise Merger? What the heck it that? Well it is my idea of a healthy relationship that saves time, speeds up fat loss and increase happiness!
It is a marriage of cardiovascular exercise, strength training, functional training, stabilitly and mobility (included in yoga and Pilates).
Here are some of facts…well from my observations and experience:
1. Everyone is busy and limited on time…or short on time and overscheduled?
2. We all need to improve our mobility, stability and strength.
3. We all need to improve our aerobic conditioning…especially if training for an event.
4. We are glued to our cell phones, the internet and emails thus working too many hours per week as we are always accessible and not setting guidelines/boundaries in our schedule.
5. We struggle to have enough quality focused time with our friends and family.
My solution: The all in one workout… Fitness Forward – Total Body Workout (FF-TBW).
Six years ago I opened up my larger private fitness studio in downtown Bellevue WA (Fitness Forward Studio) to create a community and space to offer quick and efficient workouts for busy people of all ages and levels. I always felt that we all need strength training as well as mobility and stability training plus sports specific training if training for sports/race/events.
BUT who has enough time in the week to fit in 10-20 workouts plus work, spend time with your family and see your friends plus have “you” time?
Why not putting all the necessary types of exercise movements into one session? The all in one total body workout then add heart rate training to make the workout even more beneficial and focused!?
We started using the MYZONE heart rate training program this fall and implemented the system into our group training as well as small group personal training sessions. The result is an efficient total body workout…the heart rate monitors help the trainers create strength exercises and circuit style format to maintain the desired heart rate zone. Some days we will do more higher heart rate training also known as “HIIT” (High Intensity Interval Training) and keep the heart rate in yellow and red zones. The following day we will do more green zone (aerobic) by performing a strength exercise (multi-muscle group) followed by a cardio type of exercise to pick up the heart rate.
I have figured out which strength exercises to do with personal training clients to keep their heart rate above 70% effort level for their workout. Now they don’t have to feel that they need to go do another 30 minutes of cardio exercise.
Now if I could influence all the people I see sitting on the stationary bikes or walking on the treadmill for 30-45 minutes…if you are going to spend the time going to the gym then don’t you want to make the most of it and get results for the time you gave to improving your health?
Try using a heart rate monitor in your next workout… mix up total body strength exercises into your routine to keep your heart rate elevated. One or two times per week add more anaerobic (yellow/red zone) effort into your workout for 20-30 second all out bursts. Get more bang for your buck in less time. Try small group personal training 30 minute sessions at Fitness Forward Studio. Start with our 5-30 minute personal training sessions to get started then we can match you up with other clients or recruit your friends to be workout partners.
We only do 30-45 minute personal training sessions now with clients as we fit a typical old style of 60 minutes into 30 minutes. As I always say…an hour television show without commercial breaks.
Commit to get fit in 2016… a different way! Merge your workout into one… the EXERCISE MERGER!
Coach Debbie
