Schedule

The Benefits of a Diversified Gym Schedule 

The human body is pretty darn intelligent. The more time you spend doing the same workouts, the better your body will adapt to this level of exertion. In other words, the human body is designed to reach a plateau if you aren’t challenging it with diversity.

Variety in your workout regime is important in order to grow your level of fitness and avoid plateauing. It’s a great way to keep yourself motivated when it comes to fitness, as the same old workout routine can lead to boredom and a steep decline in your commitment. Workout diversity includes a mixture of different variations of exercises that challenge different regions of the body. By implementing a healthy workout schedule, you can actually work out every day without injuring yourself.  free class!

$10.00 Class Drop In

DAILY SCHEDULE

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Weight Loss & Toning

Our Weight Loss & Toning classes consist of mixing some of the best training techniques created to achieve a shredded strong lean body.

High Density Training 

With busy schedules, hectic work and social lives, and (for most of us) the innate fear of long, drawn out workouts, one of the biggest barriers to hitting your body composition goals is time. This is where high-density training (HDT) comes in — a combination of both cardio and strength training perfectly packaged into one short workout. Not only can they be performed in the gym, but they’re also as versatile as you are imaginative. These training methods are not only high in volume and quick to perform, but they’re also great for fat loss and conditioning.

Density training (DT) can be used effectively to promote fat loss. Because you are doing each combination of exercises in a given time period, you’re moving through the workout at a rapid pace. You’re doing an interval type of program or HIIT approach, which has been proven to be very effective for fat loss.

High-Intensity Interval Training (HIIT)

High-intensity interval training (aka HIIT) is where you work, then rest, then work again. HIIT workouts are defined as being done at 80-95% of your maximum heart rate.2 At this intensity, HIIT can yield what a 20 minute, 2-mile jog would yield.

Now, if you do aerobic interval training, say on a treadmill, where you do intervals of 80-90% of your max heart rate for 10 minutes that is the equivalent of a 30-minute steady-state workout performed at 75% of your maximum heart rate.

Both are at a high intensity, but HIIT workouts and Tabata-style workouts should be performed at such a high level that the activity cannot be sustained for a long period of time.

What Are Plyometric Exercises

Plyometric exercises are specialized, high-intensity training techniques used to develop athletic power (strength and speed). Plyometric training involves high-intensity, explosive muscular contractions that invoke the stretch reflex (stretching the muscle before it contracts so that it contracts with greater force). The most common plyometric exercises include hops, jumps, and bounding movements. One popular plyometric exercise is jumping off a box and rebounding off the floor and onto another, higher box.

Weight Training Class

Our Weight Training Class 🏋🏻‍♂️is based on a 6-day per week push/pull/legs split is similar to the 4-day per week upper/lower split, but you divide the upper body workout into a push muscle day (chest, shoulders, triceps, legs) and pull muscle day (back, biceps and legs). This allows for shorter workouts, and/or allows for more volume per session.

Studies show that people that do muscle-strengthening workouts are less likely to die prematurely than those who don’t, adding to previous evidence that strength training has long-term health benefits. Studies find that even just 30 to 60 minutes a week of strength training may be enough. Those who worked out for this duration had a 10% to 20% lower risk of dying during the study period from all causes, and from cancer and heart disease specifically, compared to those who did no strength training. The benefits plateaued after one hour, and decreased after two hours. So long drawn-out weight sessions are not only unnecessary they are not as beneficial as getting in and out under an hour!

U.S. exercise guidelines recommend that adults do strength training for all major muscle groups at least twice a week, but when you sequence your workouts in a push-pull format, paying attention to the days, muscle groups being worked and rested you can hit them muscles 3 times a week for increased gains.

Childhood Obesity and Child Well being

“ONE CHILD CAN ALWAYS JOIN YOUR WORKOUT FREE OF CHARGE”

Childhood obesity has immediate and long-term impacts on physical, social, and emotional health. For example:

• Children with obesity are at higher risk for having other chronic health conditions and diseases that impact physical health, such as asthma, sleep apnea, bone and joint problems, type 2 diabetes, and risk factors for heart disease.
  • Children with obesity are bullied and teased more than their normal-weight peers, and are more likely to suffer from social isolation, depression, and lower self-esteem.
  • In the long term, childhood obesity also is associated with having obesity as an adult, which is linked to serious conditions and diseases such as heart disease, type 2 diabetes, metabolic syndrome, and several types of cancer.
  • Some data show that children with obesity miss more days of school compared to students with normal weights. Missed days of school, whether due to illness or to avoid weight-based bullying, can make it hard to keep up academically.

DOWNTOWN FIT CAMP believes you don’t have to lose your heart in the search for new clients or money!

I AM BETTER THAN I USED TO BE, BUT I AM NOWHERE AS GOOD AS I WILL SOMEDAY BE.
DOWNTOWN FIT CAMP

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Diabetes: Don’t Sweat It!

Exercise and Type 1 Diabetes:

The benefits of exercise are many. Regular physical activity can help people manage their weight, sleep better, reduce the risk of some diseases, including type 2 diabetes (T2D) and heart disease, and improve your overall quality of life—among other proven benefits.

People with type 1 diabetes (T1D) can gain the same benefits from exercise as anyone else. Yet studies show that many people with T1D do not engage in regular physical activity owing to a fear of hypoglycemia, or dangerously low blood-glucose levels.

Exercise scientists and athletes with T1D alike say that people with T1D can exercise safely and effectively. It’s a matter of observing how your body responds to exercise, learning to balance insulin, food, and physical activity, and using research-supported strategies to minimize the risk of hypoglycemia during and after exercise.

Type 2:

Although physical activity (PA) is a key element in the prevention and management of type 2 diabetes, many with this chronic disease do not become or remain regularly active. High-quality studies establishing the importance of exercise and fitness in diabetes were lacking until recently, but it is now well-established that participation in regular PA improves blood glucose control and can prevent or delay type 2 diabetes, along with positively affecting lipids, blood pressure, cardiovascular events, mortality, and quality of life. Structured interventions combining PA and modest weight loss have been shown to lower type 2 diabetes risk by up to 58% in high-risk populations. Most benefits of PA on diabetes management are realized through acute and chronic improvements in insulin action, accomplished with both aerobic and resistance training. The benefits of physical training are discussed, along with recommendations for varying activities, PA-associated blood glucose management, diabetes prevention, gestational diabetes mellitus, and safe and effective practices for PA with diabetes-related complications.

(ALWAYS CONSULT YOUR PHYSICIAN PRIOR TO STARTING YOUR WORKOUT REGIMEN)