With any exercise, to continue to receive the full benefits of the exercise, one has to continually increase the difficulty to avoid a plateau.
A general rule of thumb for increasing resistance is to do it once you are able to complete the upper number of reps within your range with proper technique. For instance, if your range is 8-12 reps per set, you should be able to complete 12 reps with proper technique and ease. Once this is achieved, you should consider increasing the resistance by roughly 5%. Keep in mind, however, that increasing your resistance will affect the number of reps you can perform until you grow stronger.
You may not like it, but ensuring you include some type of strength training exercises into your workout program will help prevent the onset of many health-related issues including osteoporosis, stroke and heart disease. There are many benefits to including strength-related exercises in your workout, including stronger bones and improved circulation.
When it comes to strength training, you can use a variety of equipment, including: free weights, weight machines, resistance bands, and even your own body weight. The “best” choice will depend on your personal preference and specific goals. For instance, if you are looking to increase your strength to improve your daily life, free weights may be the best choice as they involve a more natural coordination of several muscle groups (better simulating real life activities compared to weight machines); however, if price is an issue then you may want to consider a combination of bands and body weight exercises.
While strength training is a necessary part of any well-rounded workout program, it becomes even more important as you age and begin to lose bone density. Consequently, the best time to start strength training is now!
The April issue of our monthly e-newsletter – The Fitness File – is available now! This issue covers the following:
- “a journey of a thousand miles begins with a single step”
- fitness tip: bent-over rows
- nutrition tip: am I drinking too much coffee?
- COVID-19 studio update(s): face masks and vaccinations
- club news: small group personal training, outdoor and virtual training, and thank you!
- staff spotlight: Michelle Wong (Head Trainer)
- studio Q&A: why should I train with more than one trainer?
Check it out here.
- Locker rooms: the locker rooms will remain open; however, we will only have a single shower stall and a single toilet stall available to help enforce physical distancing.
- Arrive on time: we ask that clients arrive no more than five minutes before their session to warm-up and stay no more than 10 minutes after their session to shower and change. When possible, please try to arrive and leave in your workout attire and avoid the changerooms completely.
- Availability of cardio equipment: As per above, clients are permitted to spend 5 mins prior to their session warming up on the cardio equipment. Clients who wish to use the cardio equipment after their session are asked to speak with the front desk to ensure that studio capacity will allow for them to do so. Additionally, for clients who have an active Cardio Package, we ask that you please call the studio prior to coming in to confirm that we can accommodate you at your preferred time.
- Training sessions: the PHO is prohibiting any indoor activities that require the trainer and client to remain in close contact; therefore, exercises that require spotting (i.e. chest presses), boxing or kickboxing, or any stretches that require the trainer to physically touch the client will not be done at this time.
- Physical distancing: we will be placing floor markers (arrows) to help direct foot traffic at the front door and down each set of stairs.
- Spacing equipment: we are now required to have 2.5 metres rather than 2 metres between cardio equipment, which means that we will be moving and blocking off some equipment.
- Check-in screening: our front desk will now screen all clients before each session.
On Monday March 29th, BC’s Provincial Health Officer (PHO) Dr. Bonnie Henry announced new restrictions on group fitness. See the order here.
These new restrictions, which went into effect at midnight, prohibit indoor group fitness. For Body & Soul clients, this means that we will be holding our Small Group Training sessions (reduced to a maximum of two participants in November) in the training platform in our covered parkade. Clients are still invited to use the locker rooms and warm-up in the studio; however, clients will be asked to walk down to the parkade to start their session. This order also affects Partner Training sessions in which the individuals are not from the same household or a part of each other’s core bubble as defined by the PHO. This order does not affect 1-on-1 Personal Training sessions.
In an effort to accommodate the group sessions being held in the parkade, we have had to block off more parking stalls. For the time being, clients may need to use street parking if insufficient spots are available in the parkade. Please note that street parking is free along Highbury Street.
Our Trainers are working incredibly hard to ensure that these changes do not significantly impact clients’ training sessions. We understand that this news may be difficult for some clients; however, we are hoping that these changes will allow for us to remain open and continue to serve you, our clients.
Please don’t hesitate to contact us if you have any questions. On behalf of Body & Soul, we want to thank you for your continued support and loyalty.
Photo credit: Alexander Mainwaring