summer-workout-planCategoriesBlog Fitness Center Lifestyle muscle workout Nutrition Personal Training

Summer Workout Plan: How to Stay in Shape this Season

Build your summer workout plan now!

Summer is here, which means it will soon be time to change into your swimwear and head to the beach! During this time, everyone wants to look and feel their best, but some become demotivated or find it difficult to stick to their workout routines when they go on vacation.  A summer workout plan will help you attain a beach body while also forming healthy, long-term habits.

Here is how you can get the most out of your summer workout plan.

Examine Your Current Level of Fitness

To decide how high to put the bar, you must first establish your current fitness level. Knowing your starting point will assist you in creating a training program that is personalized to your specific demands. Additionally, it can help prevent undertraining and overtraining, as well as injuries and burnout. Documenting and assessing baseline fitness scores, on the other hand, can provide you with benchmarks that you can track your improvement with.

Set Your Fitness Goals

Are you embarking on a workout regimen to reduce weight? Or are you motivated by something else, such as fitting into a new swimsuit? Setting explicit goals can help you track your progress and keep you motivated.

Pair Your Workout with Equipment

You can do equipment-free workouts and there are apps and YouTube channels can help you with it. However, if you want to improve your efficacy or strength, basic gym equipment can help. If you are not ready to invest in a home gym, there are many affordable options. Pick the items that work best for the types of workouts you’re doing.

A jump rope is a go-to for warming up or putting in a quick aerobic workout when you are short on time or can safely venture outside. Milk jugs, water bottles, and a heavy backpack can be used as weights for a home workout program.

A mat is a great addition to your workout. There are many different types of mats available, and your style of exercise will determine the one you choose and the floor you will be laying it on. A yoga mat is best for yoga practice, but a higher-density fitness mat is best for bodyweight workouts on carpeted surfaces.

You can also add a mirror to your space to ensure proper technique while trying new workouts. Headphones will enhance your workout if you enjoy listening to music while working out. It will also be a courtesy to anyone in the house who doesn’t want to join you.

Take care of your body as you ease into a new fitness regimen by using a foam roller. A foam roller is used to release stress and vary core workouts. You can also use a tennis ball to relieve tension after a workout.

Create a Balanced Routine

If you are new to exercise or returning after a long absence, you can start with a cardiovascular program. The quickest method to get started with a summer workout plan is through an instructor-led workout video. The videos are typically 15-45 minutes long and require little to no workout equipment, making it simple to get started. Access to some of these videos requires membership or a subscription, but several providers make them available for free.

Run or jog for 20-30 minutes every other day. Other moderate-intensity exercises include bicycling, brisk walking, and swimming. You can also do three to four rounds of bodyweight exercises like squats, burpees, pushups, or Russian twists after your cardio session.

There are many options for routines that work different muscle groups, even if you have a little area, little time, or no equipment. There is also Tabata training, dance cardio, and animal flow. These workouts will raise your heart rate regardless of your fitness level.

Be sure to take rest days in between workout days. But you may keep active by doing yoga to improve blood flow, relieve tension, and improve flexibility. After that, gradually incorporate weight training. This type of workout will help you burn more fat and calories by increasing your metabolism.

You can carry out three to four rounds of strength exercises with eight to twelve repetitions each set if you have access to a fitness center in trinity. If you don’t have access to a gym, a personal trainer can help you build a strength program using bodyweight exercises, kettlebells, and dumbbells that you can do at home.

Perform High-Intensity Interval Training for Fast Results

Trainers prescribe full-body strengthening workouts and high intensity interval training for quick results. This form of workout will build muscle and increase your aerobic capacity, allowing you to achieve two goals at once: fat burning and muscle sculpting. High-intensity interval training (HIIT) alternates periods of intensive activity with periods of moderate exercise or rest.

Trainers recommend doing high-intensity interval training three times a week, with a day off in between. For this it’s recommended that you do 30 to 60 seconds of moderate activity and alternate with 30 to 60 seconds of intense activity. Repeat this cycle for a total of 20 to 30 minutes.

If you have a treadmill, HIIT is done by doing one minute “all-out” sprints followed by two minutes of walking for a total of 15 to 25 minutes. Beginners can do intense power walking by swaying their arms instead of grabbing onto the treadmill and doing the same interval pattern. Increase the walking speed or treadmill slope for the most strenuous portion of the cycle.

If you do not have access to a treadmill, you could try burpee intervals or high knees. This workout can also be done outside on a sidewalk or track, on stairs or hills representing the incline.

Another brief but intense workout is called circuit training, which is a fast-paced blend of cardio and weights. The decrease of the rest periods is the most important component in circuit training. Performance improves as the number of repetitions is increased and the rest period is shortened.

Increase Your Fitness Level

If you already work out consistently, you may focus on a specific performance barrier that you have not overcome and set a precise, measurable objective for the month. Your goal could be adding twenty pounds to your deadlift or cutting one minute off your three-mile run time.

Once you have decided on a time frame, you can restructure your summer workout plan to attain your objective. Your improved workout plan will re-energize you because you have a definite target in mind to achieve within a certain time frame.

Advanced athletes and weightlifters may not show significant strength gains in a month, so they should concentrate on the workout volume rather than the heavier weight they are lifting. Individuals who have followed a continuous workout routine for four or five years can also benefit from power-building exercises. Instead of standard cardio exercises like jogging or cycling, you can try boxing for a cardio workout.

Stay in Shape With a Summer Workout Plan

Summer will be here before you know it, and consistency is the key to improving your health and fitness. A single workout will not miraculously transform your body, but committing to a summer workout plan can yield significant results in a short period. Fitness 360 will be there to support you as you unlock the full potential of your body. Call us today at (727) 797-5100. Check out our Palm Harbor and Trinity promotions and classes!

strength-training-planCategoriesBlog Fitness Center Lifestyle muscle workout Personal Training

Strength-Training Plan: How to Build Strength Step by Step

How to develop your strength training plan. 

Working out can do wonders for your health. Adding exercise to your lifestyle can help improve your overall well-being, allowing you to become stronger, fitter, and healthier. That said, working out and training your body is much more complex than it sounds. Many assume that starting a strength training plan is enough to bulk up and gain the muscles they want, but there are many other factors to consider.

Understanding how strength training works is important in choosing the right program and in avoiding common mistakes. Many people have experienced hitting the gym regularly and abiding by a strict workout routine, only to see no results. It can be incredibly frustrating. Instead of getting discouraged, try to take it as a sign that you may have to change something in your plan.

Below, you will find a step-by-step guide to building your strength training plan to help you reach your fitness goals.

Understanding Strength-Training and Muscle Physiology

Before you get started with planning your workout program, it’s important to take the time to learn about how strength training works. As its name suggests, strength training is designed to increase your overall body strength, which entails the following things:

  1. Lower Reps, Increase Weight

When you lift weights, your goal is to push your muscles to the extent of its capabilities, so lower reps will allow you to choose heavier options. Regardless of your level or strength, weight will always play a bigger role than sets or reps. Over time, you will learn how to balance this with weight intensity and volume.

  1. Resistance Training

Resistance training is an important, yet often overlooked aspect of strength training. It uses resistance to challenge your muscles so that they eventually become stronger. Whether you use dumbbells, resistance bands, body weight, or even makeshift weights, your muscles will contract and gradually gain more strength.

  1. Rest Periods

There’s a common assumption you can build strength faster if you train longer and more frequently. While this also factors into the results you achieve, it doesn’t mean that you should push yourself to train for hours each day. In fact, allotting rest periods in your strength training plan is a must since you have to make sure you give your body enough time to recover between sessions.

Steps to Creating a Strength-Training Plan

Now that you have a better idea on how strength training works, you can create a plan that will help you meet your goals.

  1. Determine Your Goals

Before you hit the gym or even attempt to lift a heavy weight, it’s important to determine your goals for your strength training plan. What specific changes do you want to see in a certain period? Knowing your goals from the very beginning gives you direction for your workout program. It also helps you prepare your meal plans to ensure you hit your nutritional targets.

For this step, you can create one general “vision”; then think of specific and measurable goals to achieve it. For example, your overall goal could be to become fit and gain muscle. Then you can set milestones like how many pounds of muscle you want to gain, or how much body fat you want to shed.

  1. Decide on Frequency

How many days will you be training each week? Get started by answering this question to get a good idea of how you can map out your schedule. While there is no fixed rule as to how many days you need to work out, two days a week would be ideal for starting out. It gives you ample time to target different muscle groups and rest at the same time.

Experienced lifters usually train three to five days a week; but as a beginner, you have to be careful not to overwork yourself. Take it gently and slowly. As mentioned above, don’t forget to give yourself rest days. While you want to schedule regular workout days, you also need to let your body recover and get yourself used to the program.

  1. Divide Your Training Days

After deciding how many times you will work out per week, you can proceed to assign specific areas or muscle groups for each day. Again, it is up to you to decide how you want to split your training days, but you have to make sure to give each area at least 24 hours to recover.

One way of designing your strength training plan is by splitting the muscle groups evenly throughout the week. For example, you can dedicate one day for your upper body to target your arms, shoulders, and chest. Then allot another day for your lower body or legs. Do not forget to also make time for your core, as this is crucial to building your strength and improving your balance.

  1. Plan Exercises

Once you know where to focus on for each training day, you can plan out the exercises you can do for each muscle group. As a beginner, it helps to have a structured routine to follow along since you are still learning the ropes of strength training. However, over time, you’ll get used to it and become so familiar with how it works that you might not need to plan exercises in advance anymore.

To know what exercises will best fit your routine, think about your fitness level, where you plan to work out, and what equipment you have access to. Include around 6-10 exercises per day, and make sure to incorporate some compound movements to work your muscles together.

  1. Choose Your Lifts and Routine

Next, you will have to decide on the amount of weight you want to start out with. The rule of thumb is to go for a weight that will challenge you, but not to the point of messing up your form. There’s no need to rush the process. As you go along your journey, you will slowly be able to lift heavier and heavier weights.

In terms of routine, you can start with a basic setup, where you do 3 sets and 8-10 reps of each exercise. Make sure to give yourself a minute break in between each set to avoid overexerting your muscles while still pushing them to become stronger.

  1. Add a Post-Workout Stretch

As much as possible, try to squeeze in around 10 minutes to cool down after you train. This time will be used for stretching to improve blood circulation, which will help with recovery. At the same time, a post-workout stretch can feel great, especially when your body and muscles are still warm from training.

Get Started on Your Strength-Training Plan Today

Ready to get started on your fitness plans today? Our fitness center in Palm Harbor and Trinity is here to provide a top facility with all the equipment you need to achieve your goals. Whether you opt for body training, weight training, or any other form of training, we are here to help you every step of the way!

Contact Fitness 360 today at (727) 797-5100 to get started on your membership. Our team will be happy to tell you about our offers, give you a tour through our gym, and view our fitness classes in Palm Harbor and Trinity if you are interested in learning more.

summer-body-workoutCategoriesBlog Fitness Center Lifestyle muscle workout

Summer Body Workout: Get Your Summer Body Now!

Get your summer body workout ready!

Summer is here! Do you want to get in shape for the season? If that is the case, it’s high time to try out a summer body workout that combines high intensity weight training and cardio to get your heart rate up. If you are still not sure about how you can achieve a summer beach body, keep reading to learn about the things you can do to get there.

Create a Baseline for Your Fitness Level

Start by establishing a baseline for your fitness level that includes exercises that assess the strength of your main muscles. You can count how many mountain climbers you can do, how many lunges you can perform in a minute, and how long you can maintain a plank. From here, set a target for yourself to beat those statistics in a month.

Knowing the specifics can help you create realistic fitness goals, track your progress, and stay motivated on the journey towards your beach body. If you are unsure about how to build your fitness regimen, you can visit a fitness center where qualified personal trainers will show you how to do your exercises safely and correctly. Following through your regimen will be essential to get your desired results.

Focus on Eating Healthy

While exercising is vital to losing weight, your diet will ultimately have a greater impact on your body. The greatest method of reshaping your body is to eat nutritious, fresh, and low-calorie foods. Try to consume enough protein, lipids, and complex carbohydrates. It will be best to avoid fast foods high in trans fats and added sugars.

If your goal is to lose weight, try to consume the majority of your calories before 3 p.m. People who consume most of their calories early in the day lose more weight than those who consume the same number of calories later in the day. In doing this, you can keep your dinners light and have your lunch around midday or early afternoon.

Build a Workout That Works for You

Strength exercises in your summer body workout promote bone health and build muscle mass when done two or more times per week regularly. Strengthening your muscles also helps you maintain a healthy weight by increasing your metabolic rate.

A strength training program can be structured in various ways, such as doing full body workouts or pairing particular muscle groups together. For people who are overweight or obese, high intensity interval training (HIIT) may be the most effective kind of exercise to burn fat.

Try these exercises in your summer body workout:

●      Chest Press – To perform this upper body workout, lie flat on a bench with a shoulder-width grasp on a bar. Tense your muscles and plant your feet on the floor. Lower the bar until it reaches your chest, then violently press it back up.

●      Back Squat – Hold a barbell over the back of your shoulders and stand tall. You need to bend your knees and squat down as low as you can while keeping your chest high and your entire body stiff. To get back up, push through your heels.

●      Dumbbell Pull-over – You will lie flat on a bench with your arms straight and a dumbbell in each hand above your chest. Lower the weight behind your head slowly and steadily while keeping your arms straight, then return to the start position.

●      Romanian Deadlift – Stand tall with your feet shoulder width apart and an overhand grip on a barbell. Hinge forward from the hips and lower the bar till you feel a stretch in your hamstrings with a tiny bend in your knees. Reverse the move back to the beginning.

●      Incline Biceps Curl – Sit on an incline bench with a dumbbell in each hand, palms facing front and elbows tucked close to your sides. Bend the dumbbells up to your shoulder height while keeping your elbows close to your body. Lower the weights after squeezing your biceps at the top.

Drink Enough Water

It is critical to stay hydrated every day to keep your body running smoothly. Water keeps your body cool and keeps your joints lubricated. It aids in the transportation of nutrients, which gives you energy and keeps you healthy. Hydration refers to drinking enough water before, during, and after activity. There is no one-size-fits-all formula for daily water intake, according to physicians.

To encourage you to drink more, you can make fruit-flavored water. Fresh fruits such as strawberries, lemons, berries, and oranges, can be added to your water. You can even add cucumber slices, chia seeds, and mint leaves for a refreshing flavor.

Do Not Forget to Stretch

Stretching may not be the first thing that comes to mind when thinking about obtaining a summer body. However, your quest can be severely hampered if you get injured along the way. Muscle flexibility diminishes as you age, and this can be hastened by activities like sports that abuse and overwork muscles through repetitive action. Overuse can lead to aches, pains, and injuries, so it is important to stretch from time to time.

Dynamic stretching has been demonstrated to aid muscles in preparing for the summer body workout. After you have finished cooling down, spend around five minutes performing static stretching, holding each stretch for roughly 30 seconds.

Prioritize Getting Enough Sleep

Even individuals who strive to live a healthy lifestyle often forget the benefits of a good night’s sleep. Sleep allows your body to recuperate, repair and rebuild the muscles that have been used during activity. Getting adequate sleep will not only provide you more energy and strength for your workout, but it will also improve your concentration, mood, and focus.

Achieve Your Summer Body Goals With Us Today

To achieve the finest outcomes, you will need to be dedicated and focused. Celebrate your progress with every summer body workout you complete and change your fitness goals accordingly each time you repeat your assessment. Start with Fitness 360 in Palm Harbor or Trinity today, and we will be by your side while you discover the full potential of your body. Call us at (727) 797-5100.

leg-workout-benefitsCategoriesBlog Fitness Center Lifestyle muscle workout

Leg Workout Benefits: What You Gain from Leg Day Workouts!

Top Leg Workout Benefits

Working out can be a complex task. Now that people are becoming more health-conscious and engaged in fitness, you may hear words like “leg day” getting used more often. While everyone has unique goals that will translate to different workout routines, it always holds that you cannot solely focus on a single muscle group or area in your body. To achieve your desired results, you must work your whole body and engage different muscles.

You may be familiar with the leg workout benefits you can get from training the muscles in your lower body. Even so, many often skip leg day to spend more time on other areas like their upper body, abs, and the like. Similarly, some choose not to train their legs anymore because they feel that their cardio session on the treadmill or Stairmaster was enough of a workout. No matter what the circumstances are, there are many reasons why you should still work your legs.

To better understand the benefits of leg workouts and why they should be included in your routine, here are top reasons to keep in mind.

Burn More Calories

Whenever you exercise your legs, you are working the biggest muscle groups in your body, such as the hamstrings, glutes, and quads. Thus, doing leg exercises will require more energy for work and recovery, effectively burning calories. Most of the time, people may stray away from leg workouts if they are trying to lose weight. However, the truth is that incorporating them into your routine will actually be beneficial since it can help boost your metabolism.

Enhance Body Symmetry

Perhaps one of the most apparent leg workout benefits you can get would be toned legs, which are undeniably attractive. However, more than that, having toned legs can make your body look more balanced, symmetrical, and proportional. If you focus too much on training your upper body, you can end up bulking the area but having skinny or weak legs.

Stimulate Hormone Production

Studies have shown that leg exercises can stimulate the production of hormones like the growth hormone and testosterone since you are training larger muscles. This aids in recovery to ensure that your body can repair damages and build muscle after your training sessions.

Prevent Lower Back Pain

Lower back pain may often result from weak stabilizer muscles, so working your legs can reduce the likelihood of getting back pain and injuries. While it is true that a strong core and back muscles can help remedy the issue, you must also train your lower body and strengthen the muscles there. However, it is important not to rush into it, especially if you are not used to leg training. Start slow and gradually add weight, but make sure you focus on following the right form at all times.

Lower Injury Risks

You may think that you are doing enough work with your lower body from daily activities like walking. However, the truth is that many muscles are easily neglected and left unused. Many activities like sports, running, and even walking can easily lead to injuries if your muscles are not stabilized or strong enough. Thus, strengthening your leg muscles can help promote balance and reduce the risk of injuries.

Improve Performance

When you think of leg workout benefits, you might be limiting yourself to the idea of stronger and more toned legs. In reality, strengthening the legs can do so much more as it can improve your overall performance, whether it be in other workouts or life in general.

By gaining strength in the leg muscles, you can do better with your cardio sessions and get through each day with more ease. Even the simplest activities like bending down to pick up a pen will use those muscles you train, so do not underestimate their function!

Start Your Leg Training Today

Now that you better understand the many leg workout benefits you can get, you can start to incorporate more leg exercises in your daily routine. Not sure where to start? Contact Fitness 360 today at 727-797-5100 to sign up for our fitness center in Palm Harbor or Trinity to get started on building your training regimen.

types-of-workout-classesCategoriesBlog cardio workout Fitness Center Lifestyle muscle workout Personal Training

Types of Workout Classes Offered at Fitness 360 in Trinity

Types of workout classes you can join at Fitness 360.

When it comes to offering a top gym facility filled with equipment and workout classes, Fitness 360 strives to be the best choice for fitness enthusiasts. Having many locations in Florida, the fitness center in Trinity is particularly notable as it offers more workout machines than most other fitness studios in the area. Aside from the 24-hour unlimited gym access, you can also find several amenities to give you the full experience in the center.

If you are new to the fitness lifestyle or generally need assistance in finding your place, you might not be too comfortable going to the weights and cardio equipment right away. To help you in your health journey, you can attend the training classes offered at Fitness 360 to have an instructor guide you all the way. Whether you are interested in a cardio workout or strength training workout, the Trinity center offers different types of workout classes for you to explore.

Spin Classes

You can think of spin classes as an indoor cycling class since it essentially involves working out while riding a bike and doing other movements for a certain amount of time. These have become one of the most popular types of workout classes today as they are fun and engaging and definitely burn big calories.

Throughout the workout, you will have an instructor going through each step with you, so you can follow their instructions more clearly. Depending on the difficulty of the class you sign up for, the workout may also include dumbbells to give you a full body workout and train different muscle groups.

Yoga Classes

The Fitness 360 Trinity location also offers yoga classes for anyone looking to get mental clarity along with the physical benefits. For these classes, you will mostly be working on a mat. Your instructor will ask you to do different poses, also known as asana, while performing breathing techniques to help you stay relaxed and concentrated.

Yoga movements are known to be extremely precise, so you may notice that they are done slowly and more deliberately. However, these are a great form of strength training to build muscle and improve your overall balance. Yoga can be done by anyone, regardless of fitness levels, do not hesitate to try out this class in our center. If you are interested, you can also try out hot yoga, where the class is done in a warm studio to increase your heart rate and get you to sweat.

Boot Camps

If you are looking for a well-rounded workout combining strength and cardio, you might enjoy our boot camps. As the name suggests, these are group sessions that use circuit training style sessions and mix bodyweight exercises and calisthenics to give you a full body workout. Since boot camps are usually fast paced, make sure you are prepared for the challenges that come with it when signing up for the class!

Though boot camp training can be one of the most intense types of workout classes, especially for starters, it is highly effective in building your strength and endurance.

Heart Rate-Based Training

As its name suggests, this class is designed with your heart rate in mind. The idea is to work out at different intensities based on this so that you can get your cardio system working while still considering your limitations. When doing cardio, it can be easy to push yourself too much to the point that your muscles and systems are overstressed. Thus, with the personalized approach used in this training class, you can get a more accurate range of intensities to use.

Get Promotional Deals at Fitness 360 in Trinity Today

With the many types of workout classes we have in our Trinity location, you can surely get a good workout done at any time. Should you be interested in any of our classes, you can call us at (727) 797 5100 to learn more about our offers.

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 Palm Harbor, 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 Palm Harbor, give us a call at (727) 797-5100 today.

what-is-les-mills-body-pumpCategoriesBlog Lifestyle Nutrition

What is Les Mills Body Pump and How Does it Benefit Your Workout?

Learn more about Les Mills Classes!

Fitness gyms in Palm Harbor, FL are always on the lookout for new and exciting ways to help people improve their health through exercise and hard work. In recent years, many have been turning to Les Mills classes, which has proven itself to be revolutionary for thousands of fitness club members.

A lot of questions are asked about the various Les Mills classes that are available, so we thought it’d be a good idea to focus on some of them. Today, we’re going to take a bit of a “deep dive” into the Les Mills Body Pump classes by explaining what they are, how they operate, and the benefits to your workouts.

What Is Les Mills Body Pump?

Les Mills Body Pump is a one-hour workout program that involves the use of a barbell in a different way than most people are accustomed to. Instead of focusing on heavy weights, the session utilizes light weights and many reps. By the end of a single session, which features several different workout tracks, a person will have done approximately 800 total reps. Music factors heavily into the program, with faster beats being implemented as you become more advanced.

The Full Body Pump Workout Routine

The Les Mills Body Pump workout involves multiple stages that are always done in the same order. Here is a short breakdown of each step:

  • Warm Up – You start with a simple warm up exercise to get your body prepared for the routine.
  • Squat Track – This involves the heaviest weight for the session and the weight will build up more quickly than you probably think.
  • Chest Track – Up to half of the weight will be dropped and you’ll use the bar and a step bench.
  • Back Track – Depending on your skill level, you’ll either use the bar alone or the bar and a weight plate.
  • Tricep Track – This may involve either dips and/or tricep push-ups and you’ll use either the bar or a plate.
  • Bicep Track – If your blood isn’t pumping quite enough yet, five minutes of bicep curls will do the trick.
  • Lunge Track – Many people start out using only their body weight and then move up from there.
  • Shoulder Track – Since this involves small muscles, most people will start out at a low weight and then move up gradually.
  • Core Track – With this final set, you’ll use the bench and/or plates to work on your core.
  • Cool Down – After such an incredible workout, you’ve earned a refreshing cool-down period.

Benefits of the Body Pump Workout

The Les Mills Body Pump classes are an incredible program that will offer a different kind of workout than you may have experienced in the past. By concentrating on low weights and multiple reps, it won’t take long before you start seeing real results. Here are the primary benefits that you’ll receive from these particular classes

  • Burn Calories — By the end of a session, you’ll burn up to 590 calories. Depending on your normal level of activity, this means that you’ll shed between one-fourth and one-third of your recommended caloric intake in a single hour.
  • Increase Strength — As we’ve already said, muscle strength is a huge benefit of this program. Those who are looking to become stronger without bulking up will love the focus on repeated reps with the use of a low weight.
  • Stronger Core — Having a strong core helps keep your internal organs protected in the event of an accident or external injury. These classes also strengthen your core muscles and will even improve your posture.
  • Improve Flexibility — Tight muscles can cause back pain, a loss of range of motion, and other issues. Thanks to repeated use of your muscles, they’ll be loosened up and become more flexible.
  • Better Body Definition — Everyone wants to have a better overall body definition, and this is a great way to make that happen. Its continued focus on multiple muscles will allow you to get toned while strengthening yourself.

Contact Fitness 360 for an Incredible Les Mills Body Pump Workout

At our Palm Harbor fitness center, Fitness 360 offers a wide variety of Les Mills classes to its workout community. To learn more about any of our classes or to ask about our personal training sessions, give us a call at (727) 797-5100 today to schedule a no-cost consultation. Become a member today and enjoy perks like 24/7 access to our gym, clean workout equipment, and more!

best-muscle-groups-to-workout-togetherCategoriesLifestyle muscle workout

What are the Best Muscle Groups to Work Out Together?

Best muscle groups to focus on in each work out.

Building muscle takes time, dedication, and effort. It also takes a reasonable amount of knowledge in terms of which techniques will be the most effective depending on what your overall goals happen to be.

One thing trainers focus on is the importance of working out certain muscle groups. Today, we’re going to discuss the best muscle groups to work out together and give you some tips on how to enhance each of your exercising sessions.

Why You Should Focus on Muscle Groups

Focusing on one muscle group at a time will activate multiple muscle fibers, meaning that you’ll be working out several muscles at once. When performing a bench press, for instance, you’re primarily working out your chest muscles, but your shoulders and triceps are being used, too. It’s also important to note when you work out two muscle groups in a single training session, you’ll use up energy more quickly and put a greater strain on your nervous system.

Best Muscle Groups to Work Out Together

By concentrating on a different muscle group each day, every workout will be more effective in building muscle and strength. The question is, what are the best muscle groups to work out together? Perhaps you’ve heard this information before, but in case you haven’t or need a refresher, here are the three most effective muscle groups:

  • Chest, shoulders, and triceps
  • Back, biceps, and abs
  • Hamstrings, quadriceps, butt, and calves

Quick Workout Tips to Maximize Results

Concentrating on one muscle group at a time is very effective in gaining muscle, but there’s obviously a lot more to it than that. To help you get the most out of every workout, we’ve compiled some quick tips to maximize your results:

  • Join a Fitness Club — The use of fitness clubs will help you stay focused and motivated. You’ll be given access to reliable equipment, workout classes, and effective trainers. Being a part of a gym’s workout community will help you reach your fitness and health goals more quickly.
  • Eat Healthy Fats — Maintaining a good diet must always be a part of your workout routine. Eat healthy fats such as an avocado, nut butter, or coconut oil. Healthy fats also make great snacks, which will help curb your cravings.
  • Add Extra Cardio — Building muscle is great, but we’re guessing that many people also want to slim down and remove some extra jiggle from your step. Cardio will stimulate your metabolism to help you get trim while bulking up.
  • Drink Plenty of Water — It’s important for you to stay hydrated so that your body can effectively build muscle. Feel free to put a little zing into it by adding sliced cucumbers, oranges, limes, or mint. You’ll get a little taste variety while also adding some extra vitamins and minerals into the mix.
  • Get Some Extra Sleep — Your body builds muscle as you sleep, which means it’s important for you to get enough rest each day. If you’re short on sleep, go to bed a little earlier or wake up a little later. Plus, you’ll feel more rested and be ready to take on harder workouts sooner.
  • Reduce Refined Sugars — Everyone knows that refined sugars are tasty, but they also cause an imbalance in your system that makes building muscle more difficult. A common culprit is the high-fructose corn syrup found in soft drinks. Cut down on their intake as much as you can.
  • Focus on Your Posture — Maintaining your posture is something that many people struggle with. Since proper posture can help strengthen your muscles, it’s something that you should concentrate on period
  • Hire a Personal Trainer — Hiring a personal trainer will help you stay focused on your workout routines. With personal training comes years of experience and the knowledge necessary to create realistic fitness goals. They’ll know exactly how to get the most out of each muscle group.

Contact Fitness 360 for Help with the Best Muscle Groups to Work Out Together

As the most reputable Palm Harbor fitness center, Fitness 360 can help you focus on the best muscle groups to work out together and provide you with all the equipment and know-how that you need. If you have any questions about our gym or any of our workout programs, give us a call at (727) 797-5100 today to schedule a no-cost consultation. Members enjoy fantastic benefits, including 24/7 access to our workout centers, smoothies, and more!

cardio-tipsCategoriescardio workout Lifestyle

9 Cardio Tips to Enhance Your Cardio Workout!

Cardio tips to take your workout to the next level!

If you want to make the most out of your workout schedule, then adding cardio into your routine is a paramount. Cardio burns calories get your heart rate up and helps strengthen and tone muscles.

Since cardio is so important to your workout regimen, we’ve taken some time to compile 10 of our favorite cardio tips that will help you get the most out of every session!

Use a Slight Incline

An easy way to make walking or running on a treadmill more effective is by increasing the incline. This increases your heart rate, burns more calories, strengthens your legs, and other such benefits. A good plan is to alternate between different inclines and a flat walk or run.

Don’t Use the Handrail

Many people instinctively hold on to the handrail when they’re using cardio equipment. Instead, pump your arms forward and back as part of the workout to get your blood pumping even more. Just be sure not to cross your arms in front of your chest, as that will reduce the exercise’s effectiveness.

More Work, Less Rest

Start off by choosing a handful of body weight exercises, resistance training, and cardio-based movements. Six or eight should suffice. Then, go from one exercise to the next without resting. Save the break for after you’ve finished the entire set of exercises. This technique will make each exercise more impactful throughout your workout.

Grab a Buddy or Two

Another wonderful way to stay motivated with your cardio routine is to not go it alone. Figure out what your workout regimen should be with a friend or two and then invite them along whenever you head to the gym. You can also keep tabs on each other’s dieting efforts and other related details. Friendly competition between friends doesn’t hurt, either!

Work with a Personal Trainer

In case you haven’t noticed, a big part of cardio is staying motivated. The use of a personal trainer will not only keep you motivated, but you’ll also be given goals to reach and be pushed to achieve those goals. Plus, you’ll be given professional instruction on how to improve all of your workout routines.

Keep Track of Pacing

The technologies available today allow us to keep track of our heart rate, walking speed, estimated calories burned, and a whole lot more. By tracking these details, you can get an idea of how effective your cardio routine has been and be given the opportunity to make changes that will make it even better.

Make a Workout Playlist

Listening to music while you work out will keep you motivated and reduce fatigue. This will often allow cardio routines to go on longer while helping the time just fly by. You should choose something upbeat and fast-paced to keep the rhythm going, but there’s really no wrong type of musical playlist.

Stick to the Workout

All the cardio tips in the world won’t help if you don’t stick to the routine that you’ve created. While it can be difficult to stay motivated and engaged, especially with everything going on in the world right now, it’s important that you don’t lose focus. Choose at least a few days a week and only skip a day if you absolutely must.

Join a Fitness Club

Fitness clubs have the equipment and staff to help you get the most out of every workout. More importantly, getting out of the house and heading to a gym where you can be exposed to a workout community will often keep you motivated. Plus, the staff and trainers can give you more cardio tips as you use the equipment in real time.

Contact Fitness 360 for More Cardio Tips and an Excellent Workout

If you follow these cardio tips, your workout sessions will be more enjoyable, and you’ll get more out of them. Fitness 360 can help improve your cardio and workout routines. To learn more about why we’re the most reputable Palm Harbor fitness center or if you have any questions about our services such as our personal training programs and Les Mills classes, give us a call at (727) 797-5100 today to schedule a free consultation.