Three workouts in one! This class is a total body workout that combines cardio, strength training and core exercises. A total body workout designed to define & tone every muscle in every way. Great class for improving muscular strength & endurance.

Great for guys too! Please bring a yoga mat and towel.

All Virtual classes are recorded and recording is provided to registered participants for 48-hrs after class.

*Yoga mat, loop resistance band, and two medium/heavy dumbbells are suggested for this class *

*No Class Feb 18th*

The post 20/20/20 Cardio, Strength & Core – Jan 21st – Feb 25th 0 (0) first appeared on Tone & Strengthen.

Great for guys too! Please bring a yoga mat and towel.

All Virtual classes are recorded and recording is provided to registered participants for 48-hrs after class.

*Yoga mat, loop resistance band, and two medium/heavy dumbbells are suggested for this class *

*No Class Feb 18th*

The post 20/20/20 Cardio, Strength & Core 0 (0) first appeared on Tone & Strengthen.

Movements of the dynamic warmup depend upon your goals and fitness level. These can be low-intensity mobility moves for a flow or yoga class, or high-intensity transit moves for intense workouts such as running or HIIT class.

A dynamic warmup is helpful in promoting blood flow, preventing injury and muscle soreness, and improving performance. It is an excellent way to get mentally and physically prepared for the workout session. Consistency is critical for the dynamic warmup drills, and making them progressive is essential too.

What is a Dynamic Warmup?

Dynamic warmup consists of short dynamic stretches and movements to loosen up your joints and the surrounding muscles and increase your body temperature and blood flow.

A dynamic warmup isn’t just jogging for a few seconds or doing static stretches. The exercises in a dynamic warm up copy the movement patterns that you will use in the workout to follow. This helps optimize the range of motion and prepare your muscles for endurance and power.

Should I Stretch Before Working Out?

Static stretches are the long hold stretches. They are more effective after the workout.
Doing dynamic stretches of 1-5 seconds before working out is the correct way to mobilize and stabilize the joints.

Static Stretches vs. Dynamic Stretches

Static stretches are held for a long time, around 20-30 seconds. Static stretching increases the flexibility and elasticity of the muscles. Research studies show that static stretching inhibits muscles power generation temporarily, which leads to delayed performance.

Dynamic stretches are short stretches with movements that are similar to sport or activities. A dynamic stretch moves you in and out of a stretch, for example, low lunge to half seated split, cats and cows, and hips circles.

When compared to static stretching, dynamic stretching is the more appropriate method to warm up.

In short, dynamic warmup starts slowly with gentle activities and then progresses with each movement to a more high-impact finish. It follows a specific activity in order, each time before your sport or workout routine. Eventually, it simply becomes part of your routine. A dynamic warmup is to exercise what proposing is to marriage: it’s an essential ritual.

Need dynamic warmup ideas? Follow @tone_and_strengthen Instagram channel to follow dynamic warmup routines.

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6 week session every Friday at 7:00 a.m.

*Yoga Mat, resistance band, and two medium/heavy dumbbells required for this class *

The post 20/20/10 Cardio, Strength, & Core May 28th – July 2nd 0 (0) first appeared on Tone & Strengthen.

6 week session. Every Tuesday @ 9:30 a.m.

*Yoga Mat, Pilates ball, and two light dumbbells required for this class*

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However, when it comes to exercise, women’s idea of fitness and getting in shape is totally different from men. While men like to pump the iron and get bulkier, most women can be found on the yoga mat. Neither of the approaches is wrong, and there is no one-size-fits-all. There are physiologic differences between men and women as well. Women’s pelvises tilt more than men, so they may need to do a slightly different type of squat to protect their lower backs. Men are less flexible than women and have better upper body strength.

However, the big difference between how women and men approach Exercise depends on their mindset. According to the author of strength training for women, Lori Incledon, for men, “working out is a sport, and they do it because it’s fun, it’s competitive, and it’s something that they’ve always done.” Women work out because it will make them look good. It’s not wrong to want to look good, but it is a very superficial WHY and a purpose that won’t lead to long-term happiness and self-acceptance. Women are very conscious about how they will look in the GYM. Lori says, “women think everyone else is looking at them, so they’re afraid to put on workout clothes or get out there in public with their cellulite jiggling. Do men care what they look like when they’re working out? Of course not!”

All these reasons lead women to work out less than men. Research shows that most women cite the lack of time as a reason to skip their workouts. I don’t blame you gals at all. I have felt the same way. We are just too busy taking care of others and putting our health on the back burner. We are just so hardwired to be the caregivers.

Personally and professionally, I am aware of the positive benefits of Exercise, yoga, and meditation on my overall well-being. Women need to understand that a good workout doesn’t just benefit their physical fitness. Exercise also has a positive effect on mental health. When women are strong, confident, and happy, everyone around them helps. We women, the creatures from Venus, can learn from Martians. Embrace weightlifting, and don’t be afraid of bulking up. Men can encourage women to work out and, men can teach women not to be scared to work hard.

Here are a few tips to have an exercise plan that incorporates exercises to improve all four components of fitness, strength, endurance, flexibility, and coordination. A good fitness program should have cardiovascular (cardio) Exercise, muscle toning, and stretching for flexibility.

Train for Strength

Women shy away from heavyweights due to the fear of bulking up. Women can’t bulk up as men do due to their unique physiology. Strength training is the best way to get stronger period. When starting out, use lighter weights and a higher rep count, then progress the weight factor up.

Kick-off with Cardio

Cardio activities should be the touchstone of women’s exercise routine. Cardio activities help you burn calories and maintain healthy body weight. Running, biking, swimming, aerobic classes, tennis, hiking, and walking — these are all good cardio choices. Yes! Your Zumba and Barre classes count too.

Brace Your Core

Core exercises train the muscles in your pelvis, lower back, hips, and abdomen to work in harmony. It’s easy to get the core training in almost any weightlifting Exercise if we consciously focus on bracing the core.

When it comes to feeling great and being healthy through life seasons, the solution is to exercise. No, it doesn’t have to be in a self-punishing way. Find a friend or a trainer who motivates you to get up. Maybe you like hitting the road solo. Whatever it takes. Just do it!

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