Classes

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We all have an idea of what "fit" should look like. For some people, it means having a sleek Hollywood body, while others want to have massive muscles or a perfect hourglass figure.

But fitness isn't defined by appearance! There are five components of physical fitness you need to consider:

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1. Muscular Strength

This is the "power" that helps you to lift and carry heavy objects. Without muscular strength, your body would be weak and unable to keep up with the demands placed upon it.

The way to increase strength is to train with heavy weights, working in the 4 - 6 or 12 - 15 rep ranges. The heavier the weight, the fewer reps you should perform!

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2. Muscular Endurance

Endurance is the ability of your muscles to perform contractions for extended periods of time. Rather than just lifting or carrying something for a few seconds, the muscles are used for minutes.

The way to increase strength is to train with light weights, working in the 20 - 25 rep range. Working with lighter weight will train the muscle fibers needed for muscular endurance, and the higher rep range leads to a longer period of exercise.

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3. Cardiovascular Endurance

Cardiovascular endurance is your body's ability to keep up with exercise like running, jogging, swimming, cycling, and anything that forces your cardiovascular system (lungs, heart, blood vessels) to work for extended periods of time. Together, the heart and lungs fuel your body with the oxygen needed by your muscles, ensuring that they have the oxygen needed for the work they are doing.

The Cooper Run (running as far as possible in 12 minutes) is a test commonly used to assess cardiovascular endurance, but many trainers use the Step Test (stepping onto a platform for 5 minutes). Both are accurate measures of a subject's cardiovascular endurance.

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4. Flexibility

Flexibility is one of the most important, yet often overlooked, components of physical fitness. Without flexibility, the muscles and joints would grow stiff and movement would be limited. Flexibility training ensures that your body can move through its entire range of motion without pain or stiffness.

To test your flexibility, lean forward and try to touch your toes. Those with good flexibility will usually be able to touch their toes, while those with limited flexibility will not. The sit and reach test (sitting on the floor and reaching toward your toes) is another good way to assess your flexibility. The more flexible you are, the closer you will come to touching your toes and beyond.

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5. Body Fat Composition

Body fat composition refers to the amount of fat on your body. For example, a 100-pound person with a 25% body fat composition will have a lean body mass of 75 pounds.
To qualify as fit:
Men must have a body fat composition lower than 17 percent
Women must have a body fat composition lower than 24 percent
The average man tends to have about 18 to 24 percent body fat, while the average woman has 25 to 31 percent body fat.
Any program that neglects one or more of these types of fitness is NOT going to benefit your body in the long run. An effective fitness program will attempt to improve all five components of fitness!

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Image result for crossfit

CrossFit is a high-intensity, constantly varied, functional movement exercise program that has seen a huge growth in popularity around the world since it first started in the early 2000s. What originally began as an exercise program to help train military forces, police and firemen is now taking the fitness world by storm. CrossFit workouts promise to keep members in the top shape of their lives, building muscle faster and promoting better recovery.

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What Is CrossFit?

CrossFit is a type of strength and conditioning workout that uses your own bodyweight for resistance in order to build power all over. Consistent with the benefits of high-intensity interval training, this means no standard cardio workouts and hours spent at the gym. CrossFit workouts might even be done entirely without any equipment or added weights, although some people will choose to use weights for certain movements.

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CrossFit brings together knowledge from a diverse background of the world's most physically fit people to form one full-body workout full of mind-body benefits. Specifically, CrossFit workouts cover "10 Fitness Domains" including:
• Cardiovascular and Respiratory
• Stamina
• Strength
• Flexibility
• Power
• Speed
• Coordination
• Agility
• Balance
• Accuracy

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Benefits Of CrossFit Workouts

1. Better Conditioning and Versatility

CrossFit programs are designed to increase physical performance in a diverse way, whether it means being able to simply perform everyday tasks better (like mowing the lawn) or preparing your body for tough competitions. CrossFit athletes train their muscles, joints and ligaments using functional movements, which means they're useful for more than just looking good in a bathing suit. Well-rounded workouts that use large muscle groups and various ranges of motion lead to better overall health, posture, flexibility, strength and balance.

2. The Ability to Beat Through Plateaus

CrossFit is widely varied and based on compound, or functional, movements done in a high-intensity way. This type of training is considered most effective at achieving fitness results in the fastest amount of time, while also helping you break through plateaus and boredom.

CrossFit isn't just one type of workout repeated day after day — in fact, it's basically the opposite. By continuously switching up the types of exercises performed, muscles used and intensity, CrossFit workouts keep you from plateauing since your muscles constantly have to work in new ways. Each program itself can be adjusted to accommodate all types of people, simply by switching up the weight load, duration and intensity of the workouts based on someone's level of physical fitness.

3. Help Losing Weight Fast.

While many people dread doing steady-state cardio exercises, yet force themselves to do them anyway hoping to lose weight, they're not aware that high-intensity burst training exercises can actually burn more fat and in less time.

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Kettlebell Training

It's a two-for-one exercise, meaning you're able to combine strength training and cardiovascular conditioning into one efficient movement. The swing is considered the most powerful kettlebell movement because it represents full-body power, extreme fat loss, and a high level of cardiovascular conditioning.

It's well-known that compound, whole body movements typical of kettlebell exercises are superior to machines that isolate muscles for improving muscle tone, body composition, and strength. Further, kettlebells strengthen the tendons and ligaments, making the joints tougher and less-susceptible to injury.

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Benefits of Kettlebell Training 


Functional strength without the monotony of isolated reps
Flexibility without long poses
Fun and varied, never boring
It's safe — for any age, shape or size
Combines "cardio" and "strength" training
Greater fat loss
Develop incredible power
Builds strength/endurance

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Yoga And Aerobics

Both yoga and aerobic exercise offer significant health benefits including improved muscle tone, decreased body fat and improved mental outlook. When compared over four key fitness categories, aerobic exercise outperforms yoga. However, each form of exercise has its strengths and weaknesses and should be selected according to your fitness goals.

Mental Outlook

Both yoga and aerobic exercise produce immediate and sustained changes in mental outlook, including reduced anxiety and depression, improved self-esteem and a greater overall sense of well being.

Cardiovascular Fitness

Although yoga involves systematic breathing that improves respiratory fitness, ultimately aerobic exercise outperforms yoga in the cardiovascular arena because it involves elevation of the heart rate for sustained periods of time or for distinct intervals. This improves the efficiency of the heart muscle, allowing it to do more work with less effort during rest times.

Fat Loss

Fat loss occurs when more calories are expended than consumed. Aerobic exercise -- specifically running at 5 miles per hour -- burns about 600 calories in one hour. A yoga class of moderate intensity -- as practiced in Ashtanga Yoga -- burnThe gain in lean muscle from yoga practice yields a slight improvement in basal metabolic rate.

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Meditation

Meditation means 'a cessation of the thought process' . It describes a state of consciousness, when the mind is free of scattered thoughts and various patterns .

Meditation is a practice where an individual operates or trains the mind or induces a mode of consciousness, either to realize some benefit or for the mind to simply acknowledge its content without becoming identified with that content, or as an end in itself.

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There are many things in life that are beyond our control. However, it is possible to take responsibility for our own states of mind – and to change them for the better. According to Buddhism this is the most important thing we can do, and Buddhism teaches that it is the only real antidote to our own personal sorrows, and to the anxieties, fears, hatreds, and general confusions that beset the human condition.

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Meditation is a means of transforming the mind. Buddhist meditation practices are techniques that encourage and develop concentration, clarity, emotional positivity, and a calm seeing of the true nature of things. By engaging with a particular meditation practice you learn the patterns and habits of your mind, and the practice offers a means to cultivate new, more positive ways of being. With regular work and patience these nourishing, focused states of mind can deepen into profoundly peaceful and energised states of mind. Such experiences can have a transformative effect and can lead to a new understanding of life.