Four Ways to Change up your Class Schedule
When you start a exercise new regime it's best to begin gradually. But the more often you do the same thing, the easier it becomes. Every time you repeat an activity your body is improving it’s ability to handle that stress. This means you burn fewer calories and build less muscle with every workout. If you want to keep making progress you need to keep introducing new activity. There are four ways you can dial up your class load.
Exercise more often
Beginners usually start with one or two classes per week, building up to three. This should include one from each category:
Strength - BODYPUMP, CXWORX, BODYBALANCE/BODYFLOW Strength, Barre
Cardio - BODYATTACK, BODYCOMBAT, BODYSTEP, RPM, The Trip, Sh'Bam
Flexibility - BODYBALANCE/BODYFLOW Flexibility, YOGA
If you'd like to exercise more often, add another class. If your choice in the flexibility category is BODYBALANCE/FLOW you could add in another class of the same release or you could choose a different release (ideally on non-consecutive days of the week). Increasing exercise frequency is a good strategy if you have the time and you enjoy what you’re doing. You can keep increasing the number of classes you do all the way up to 6 days per week. Most experienced recreational exercisers need one full rest day per week. Your order of exercise on a multiple-class day should be weights, then cardio, then flexibility.
Exercise at a higher intensity
The second front to push out on is intensity. Try out the advanced options, increase your range of motion, push yourself a bit harder. You could do this on just one of your weekly classes or all of them at once, depending on how much of a challenge you want. This strategy works well if you enjoy intensity and the components of your body can accommodate more of it. If you're serious about turbo-charting your intensity try out a HIIT class. GRIT and SPRINT are options suitable for advanced exercisers who already feel confident with standard cardio offerings. These should be completed a maximum of twice per week.
Exercise for longer
Another way to challenge yourself is with increasing the time of each exercise session. If you do 30 minute exercise sessions then try 45 minutes - either with just one of your weekly classes or with all of them if you feel up to it. This can be helpful if you don’t have much time or emotional energy – another 15 minutes doesn’t make much difference to your day and you don’t need to think too hard if it’s exercise you’re already familiar with. When you're a real pro you can try back-to-back classes. Always do strength first, then cardio, then flexibility. For example, BODYPUMP then BODYCOMBAT. Or BODYATTACK then BODYFLOW.
Try a different type of exercise
The forth front to push out on is type of exercise. For example, if you've been sticking to one particular BODYBALANCE/FLOW release try a different release. Or, try a different class in the same category, for example broaden your flexibility portfolio with some YOGA. If you’re somebody who likes variety then adding different types of classes is a fun strategy to challenge your body and reduce boredom.
As you push your body stay alert for the feedback it gives you. You’ll know you’ve gone to far if you find yourself experiencing the symptoms of an overtrained state – increased injuries and illnesses combined with decreased performance, results and enthusiasm. You’ll know you have it right if you’re moving towards your goals and enjoying the process. It’s a delicate balance that’s always shifting, the better you know your body the better you can make appropriate choices to maximize your condition and vitality.
Exercise more often
Beginners usually start with one or two classes per week, building up to three. This should include one from each category:
Strength - BODYPUMP, CXWORX, BODYBALANCE/BODYFLOW Strength, Barre
Cardio - BODYATTACK, BODYCOMBAT, BODYSTEP, RPM, The Trip, Sh'Bam
Flexibility - BODYBALANCE/BODYFLOW Flexibility, YOGA
If you'd like to exercise more often, add another class. If your choice in the flexibility category is BODYBALANCE/FLOW you could add in another class of the same release or you could choose a different release (ideally on non-consecutive days of the week). Increasing exercise frequency is a good strategy if you have the time and you enjoy what you’re doing. You can keep increasing the number of classes you do all the way up to 6 days per week. Most experienced recreational exercisers need one full rest day per week. Your order of exercise on a multiple-class day should be weights, then cardio, then flexibility.
Exercise at a higher intensity
The second front to push out on is intensity. Try out the advanced options, increase your range of motion, push yourself a bit harder. You could do this on just one of your weekly classes or all of them at once, depending on how much of a challenge you want. This strategy works well if you enjoy intensity and the components of your body can accommodate more of it. If you're serious about turbo-charting your intensity try out a HIIT class. GRIT and SPRINT are options suitable for advanced exercisers who already feel confident with standard cardio offerings. These should be completed a maximum of twice per week.
Exercise for longer
Another way to challenge yourself is with increasing the time of each exercise session. If you do 30 minute exercise sessions then try 45 minutes - either with just one of your weekly classes or with all of them if you feel up to it. This can be helpful if you don’t have much time or emotional energy – another 15 minutes doesn’t make much difference to your day and you don’t need to think too hard if it’s exercise you’re already familiar with. When you're a real pro you can try back-to-back classes. Always do strength first, then cardio, then flexibility. For example, BODYPUMP then BODYCOMBAT. Or BODYATTACK then BODYFLOW.
Try a different type of exercise
The forth front to push out on is type of exercise. For example, if you've been sticking to one particular BODYBALANCE/FLOW release try a different release. Or, try a different class in the same category, for example broaden your flexibility portfolio with some YOGA. If you’re somebody who likes variety then adding different types of classes is a fun strategy to challenge your body and reduce boredom.
As you push your body stay alert for the feedback it gives you. You’ll know you’ve gone to far if you find yourself experiencing the symptoms of an overtrained state – increased injuries and illnesses combined with decreased performance, results and enthusiasm. You’ll know you have it right if you’re moving towards your goals and enjoying the process. It’s a delicate balance that’s always shifting, the better you know your body the better you can make appropriate choices to maximize your condition and vitality.