valentines-day-workoutCategoriesBlog cardio workout Fitness Center muscle workout

Valentine’s Day Workouts for You and Your Special Someone!

Don’t Skip a Valentine’s Day Workout

In just a matter of days, another Valentine’s Day will arrive and sweethearts around the world will celebrate their relationships. After the past year we’ve all been through, spending time with your special someone might mean just a little bit more. Even though we’re sure you’re excited to celebrate the holiday, why not add a Valentine’s Day workout to the festivities?!

Valentine’s Day is a unique holiday, as it’s usually celebrated between two people, rather than families and friends. This means that most of us will have a little spare time during the day to squeeze in a workout. Working out together can be a fun and unique way to set the day’s activities off. Get in a workout in the morning to energize you for the rest of your day together!

Or, you can close out your day with a workout and then enjoy a romantic night together.

Working Out Brings You Closer

There’s a reason people who love to work out at the gym will often look for partners who love it, too. Working out as a couple is a great way to stay motivated, but there’s also a biological element involved. As you work out, your body releases endorphins, those awesome little hormones that make you feel good. This means that not only does the act of supporting each other bring you closer together as a couple, but biology is hard at work, too!

Gyms Will Be Open on Valentine’s Day

Given the nature of the holiday, fitness centers will remain open during their normal business hours. Therefore, you have no reason to skip a session, even if you choose to shorten it a bit so you’ll have a little extra time with your partner. You can choose a Valentine’s Day workout in the form of cardio, a Les Mills class, weight training, personal training, or whatever else gets your blood flowing.

Quick DIY Home Workout

Even though there’s no reason to skip the gym on Valentine’s Day, it’s understandable that you might want to limit the time actually at the gym if you have big plans. If you’re looking for a quick workout that you can do at home or at the gym, try five sets of these exercises:

  • 10 Burpees
  • 20 Air Squats
  • 20 Push-Ups
  • 20 Walking Lunges
  • 20 Sit-Ups
  • 10 Leg Raises

Not-So-Quick Workout

Whether you don’t have big plans for the holiday or would simply like your Valentine’s Day workout to be more intense, we have a home and gym option for that, too. For each of the exercises in the following categories, perform two sets of 14 reps:

Core Set:

  • Russian Twists (7 each side)
  • Toe Touches
  • Straight Leg Jackknifes
  • Side Plank with Leg Lifts (7 each side)

Arm Set:

  • Bicep Curls
  • Tricep Press
  • Deadlifts
  • Side Bends (7 each side)

Leg Set:

  • Squat and Dumbbell Swing
  • Donkey Kicks
  • Split Squat Hold and Toe Raises
  • Side Lunges (7 each side)
  • Skaters (7 each side)

A Great Valentine’s Day Workout at Fitness 360!

If you’re searching for a gym you and your partner can hit on Valentine’s Day, check out Fitness 360! Our fitness centers are the perfect place for you and your special someone to workout in a stress and judgment-free environment.

Each of our centers has a variety of workout equipment, classes, and personal training sessions designed to help you reach your fitness goals.

Join today for only $2.14! You can also learn more about our 12 personal training sessions for less than $20 a week!

active-rest-daysCategoriesBlog Fitness Center

Importance of Taking Active Rest Days

Active rest days are important. Are taking advantage of rest days?

Working out can help you stay fit and healthy, but there is no denying that committing to a regular workout schedule is much more challenging than it sounds. To do this, you will need to be dedicated and determined, but some days, it can be harder than usual to find the motivation to exercise. If you ever feel this and start to get discouraged, know that you are not alone as everyone experiences these and has days where they do not feel like working out. One way to address this concern is by learning about the importance of taking an active rest day.

A common misconception about becoming fit is that you have to exercise as many days in a week as possible. Naturally, training regularly will help you reach your fitness goals. However, this does not mean that you should avoid having rest days and work out every day. This mindset is not only misleading but can also be harmful as you may overexert yourself and cause psychological stress.

When working out, your goal is to achieve an efficient work to rest ratio, so adding active recovery days to your routine is essential. Read on to learn about how you can incorporate these into your training and how to make the most out of your workouts.

Importance of Active Rest Days

Taking time off at least once a week is important to give your body and muscles time to repair. If you are training intensively in a gym, you are tearing your muscles and pushing your body, so once these heal, you can become stronger. Essentially, rest days allow you to recover your overall system to consolidate all the hard work that you have done.

One important thing to note is that an active rest day does not mean that you simply lounge around and do nothing. As the term suggests, you are still “active” but dialing the intensity down by doing much lighter activities throughout the day. Rest days can help balance your workout program to ensure that you get the results that you want, but aside from these, sleep and hydration are also crucial to help your body recover.

What to Do on Active Rest Days

Now that you know that rest days do not literally mean sitting on the couch all day, you may be wondering what you should do on an active rest day. During this time, you can skip on intense workouts and swap them for a light cardio or active recovery workout. Yoga is the perfect light workout since it is low impact but still promotes range of movements and meditation. Stretching and foam rolling are also highly recommended since these allow you to relieve any tension and strains that may have built up in your muscles.

You need not pressure yourself on what to do on a rest day, but you must still be mindful of your health. Take this time to spend time with friends and family, prepare meals in advance, practice mindfulness, take a walk outside to bask in nature, and generally move around without doing anything too intense. Do not overexert yourself on these days, but it can still be easy to go back to your old ways if you break your routine abruptly.

Frequency of Active Rest Days

There is no hard rule to determine how many days a week you set aside for rest, but you must always allot at least one day per week for this. If you are undergoing personal training, your trainer will likely recommend a certain number of days based on the type of workouts you are doing. The frequency may vary based on your lifestyle, training style and intensity, and other factors that can affect how long your body takes to recover.

Training rigorously will certainly help you stay physically active and fit, but as with anything else, too much can be harmful. When it comes to working out, active rest days are key to achieving the most efficient and effective results. If you are exercising everyday but see no results, it may be because you are not giving your body enough time to heal and rejuvenate.

Join our fitness community at Fitness 360 and get 3 free months at our fitness center in Clearwater!

leg-gym-workoutCategoriesBlog Fitness Center muscle workout

Leg Day Workout: Building Strength and Muscle in Your Legs

Leg Day Workout for Your Leg Training

When it comes to working out, it is important to target different muscles in your workouts to ensure you work all parts of your body. Without a doubt, leg days will always be killer, yet it seems extra challenging to build strength in your legs. That said, doing a leg gym workout can be difficult in itself, but pairing this with back exercises can have even more benefits than you may realize. Working the two body parts on their own will be effective in itself but putting the two together can make a world of difference.

 

While it can be extremely tempting to skip on leg day because of how painful it can be, your legs and back engage the largest muscle groups in your body. Thus, working them can improve your overall body function, especially your lower body area. Whether you do your workouts in a fitness center or at home, there are tons of leg exercises that you can do to build strength and muscle.

 

Leg and Back Muscles

 

The leg muscles include your quads and hamstrings and calves. The major back muscles, on the other hand, include your lats, erector spinae, and trapezius. The lats are located at the back of your ribcage, from the bottom of your shoulder blades to the pelvis area. The erector spinae then stretches from the lower back to the neck, providing the much needed support for your back. Finally, the traps, short for trapezius, are one of the widest back muscles found around your shoulder blades and stretch from the lower back to the neck.

 

Essence of Following a Proper Form

 

When doing a leg gym workout, or any workout for that matter, following proper form is key to working your muscles effectively and preventing accidents or injuries. If you are new to fitness, it can be tricky to get into the proper stance and form for different exercises. However, practicing this is critical to ensure your energy is utilized in the most efficient way possible. While starting out, take your time to get used to the right form, as this will be more important than the number of reps you can do.

 

Getting personal training can help you learn more about proper form, but even without it, you can still teach yourself as you go along your journey. For leg workouts, you will often have to follow a hip-width or shoulder-width stance. Essentially, standing hip-width means that your feet align with your shoulder blades, while standing shoulder-width means your feet align with your shoulders.

 

Strength-Building Leg Exercises

 

Now that you are more familiar with what muscles to work, you can consider these effective exercises to include in your leg workout.

 

Deadlifts

While holding a barbell, stand with feet slightly wider than shoulder-width apart, bend your knees, bringing the barbell down with you. After that, head back up and stand straight. You will feel this the most in your hamstrings and glutes while also training your back. Make sure to keep the barbell close to you throughout and engage your core as you lower the load.

 

Sumo High Pull

The sumo high pull is similar to a deadlift, but this exercise requires a wider stance. Here, you lower into a squat, grab a loaded barbell or kettlebell, then hoist it to chin level. This exercise works your traps, upper back, shoulder, glutes, and hamstrings, and can typically be done more times than the regular deadlift.

Superman

Lie face down on a mat, with your arms and legs stretched out. Keep your neck neutral to avoid straining it, and as you exhale, lift your arms, upper back, and head off the floor. From afar, your body will look like it resembles a U-shape, but make sure you do not lock your legs when raising it up. This exercise will be a killer for your lower back, glutes, and core, but it will surely work those muscles effectively.

Glute Bridge

Lie on your back with your knees bent and feet at least hip-width apart and flat on the ground. Lift your hips until your shoulders, hips, and knees form a straight line, then squeeze your glutes and keep your core engaged. This exercise works almost every muscle in your lower body, particularly your glutes, quads, hamstrings, and calves.

Take your leg gym workout to the next level by joining Fitness 360 today and receive 3 free months at our fitness center in Clearwater!

proper-squat-formCategoriesBlog Fitness Center

Squats: How to Execute Squats with the Proper Form and Technique

What is proper squat form and the benefits of this workout.

When working out, whether it be in a fitness center in Clearwater or at home, you will likely be doing different workouts to target various areas in your body. As you go through your fitness journey, you will learn about different muscles and the right exercises to work them effectively. Without a doubt, one of the most basic yet most effective exercises you can do is the squat. This exercise can work your glutes, butt, quads, hamstrings, hip flexors, and calves, making it such a dynamic move to include in any of your workouts.

Squats may seem simple to execute at first but following the proper squat form is much harder than it sounds, especially if you are a beginner. Kickstarting your fitness journey can be one of the most life-changing steps you take for your overall health and well-being, but it is understandable if you feel intimidated by it. That said, as you go through your journey and learn more about exercises, different squat variations will certainly become a staple in all your workouts.

The big question now is: How do you execute the proper squat form? Learn about the right technique when doing this move, along with the common mistakes that people often make with them.

Proper Squat Form

Knowing how to do your squats properly will ensure that you work the right muscles and prevent straining any area or causing injuries. Take note of the following steps and reminders to learn how to squat correctly and get the most benefit out of your workout:

  1. To start, stand with your feet slightly wider than hip distance apart, with your toes facing the front.
  2. Pull your shoulders back and lift your chest as you bend your knees and ankles and pull your navel back to engage and tighten your core.
  3. While keeping your upper body straight, lower down as if you were sitting on an invisible chair. Your torso may tilt naturally, but make sure to keep your shoulders back and chest up. It will also be harmful if you force your upper body to be too rigid or erect as this can strain your knees, so go as low as you can without tilting your upper body too much. Another important tip is to keep your knees in line with your toes and prevent them from going past your toes. Additionally, stretching your arms out can give you extra balance when doing the squat.
  4. As you go back up to your starting position, straighten your legs until you are standing. Avoid locking your knees and keep your heels stuck to the ground to work your glutes effectively.
  5. Depending on your workout, perform the squat for 10 to 15 reps or until failure.

Common Mistakes When Doing Squats

Squats are considered to be compound exercises since they work multiple muscle groups at a time. While they are focused on your leg muscles and hip flexors, they also work your abdominal muscles to maintain balance and bear your body weight. Likewise, if you throw in a weight like a dumbbell or kettlebell while squatting, you are also working your upper body. Indeed, there are tons of squat variations you can do, making them such a go-to exercise.

No matter what squat you do, following the proper squat form as explained above is essential. To ensure you do this, take note of the common mistakes that people may unconsciously do, so you can avoid them as best as you can:

Overhanging Knees

One common mistake is allowing your knees to go far beyond your toes, which can cause added knee stress. As much as possible, try to keep your knees in line with your toes, while still permitting movement to avoid causing strain on your hips.

Ignoring the Core

Squats are often assumed to be leg exercises alone, so most of the focus tends to be placed on the leg muscles or buttocks. Engaging your core, however, is crucial as you lower down into the squat position. Your core serves as a stabilizer to give you more power and help you keep your balance.

Leaning Forward

When doing a squat, try to stay upright as best as you can. The common analogy is as if you were sitting on a chair, so avoid leaning forward as much as possible. Keep your back straight, shoulders back, and chest out. You can lean forward the slightest, but do not go lower if you are already leaning forward too much.

Learn more about squats and join Fitness 360 today to get 3 months free!

disinfecting-gym-equipmentCategoriesBlog Fitness Center Lifestyle

How Fitness 360 is Keeping Our Fitness Centers Covid-19 Free

Fitness 360 is actively disinfecting gym equipment in all of our fitness centers!

COVID-19 has definitely been hard on a wide variety of businesses. Sadly, many businesses aren’t likely to recover as concerns over the virus continue to be at the forefront of so many lives. This includes gyms, which have often been forced to close due to safety concerns.

As the most reputable and health-conscious fitness center in Clearwater, we knew that it was imperative to develop responsible guidelines to ensure a clean gym at all times. To put your mind at ease, we’re going to explain some of the techniques that we’re utilizing such as disinfecting gym equipment, educating our staff, and other such measures.

Thorough Cleanings

At Fitness 360, we have always prided ourselves in maintaining a clean environment for its members and visitors. Even before the virus existed, our fitness club was the cleanest in town. Since then, we’ve increased the frequency of our cleaning procedures along with more specific instructions for the entire staff. You’ll notice that we wipe down the workout equipment, door handles, keyboards, sinks, toilets, faucets, and other high-touch surfaces.

Disinfection Protocol

Disinfecting gym equipment is perhaps the most important part of our cleaning procedure since this is what our members use most. There are specific household disinfectants that are made for use against SAR-CoV-2, which is the virus that causes COVID-19. Our facility keeps plenty of these disinfectants on hand, so you can rest assured that every piece of equipment is not only being cleaned but also disinfected, which will kill the coronavirus on any surfaces.

Social Distancing

Maintaining social distancing of at least six feet apart has become instrumental in staying safe from COVID-19. Fitness 360 enforces a social distancing policy at all times. We realize there are situations where this may be more difficult to maintain and our staff is always standing by to assist you. If you have any concerns with members not following the rules and they’re making you feel unsafe, speak up to us rather than being confrontational.

Wearing Face Masks

Since the virus spreads through droplets that can be expelled while you breath, cough, or sneeze, it’s important you wear a face mask while at our gym. Some members have expressed concern about wearing a mask while exercising, but it has proven to be entirely possible, even during a personal training session. If you have any questions or concerns, our staff can show you how to exercise with a face mask safely.

Employee Training

Fitness 360 wants every member or visitor to our gym to feel entirely safe. We have dedicated a good amount of time training our employees in a variety of techniques meant to maintain a clean and safe gym at all times. This includes disinfecting gym equipment, conducting thorough cleanings, showing members the proper way to exercise, and more. We are positive that this specialized training will create a safe, welcoming environment for everyone.

Smaller Classes

At this point in time, extremely crowded rooms aren’t very safe because they create an environment where COVID-19 can more easily spread from person to person. To help ensure that everyone will be able to maintain social distancing, we are reducing the size of our classes for the foreseeable future. This includes all of the Les Mills classes that we offer. But don’t worry, – you’ll find the same level of quality that you always expect at our fitness clubs.

Posted Notices

In addition to employees helping keep our facility virus-free, you will find posted notices both inside and outside the gym. These will basically provide notification that members and visitors are expected to abide by the social distancing and face mask rules that we’ve set forth for everyone’s safety. These postings are clearly stated, but if you have any concerns, please don’t hesitate to ask one of our staff members.

Contact Fitness 360 and Join Our Workout Community

Fitness 360 is dedicated to disinfecting gym equipment, maintaining social distancing, teaching our workout community, and other related tasks to keep our members safe. To learn more about our safety guidelines, Les Mills classes including Body Pump, or if you’re looking for a personal trainer in Clearwater, give us a call at (727) 797-5100 today.