Archive for the ‘GroupX Classes’ Category

Tue / 01 / 24 / 12

O2 Fitness Encourages You to Just Dance!

Written by Casey Johnson, Group Fitness Manager, O2 Fitness Fuquay

hot party

Have You Danced Today? Easing into the dance fitness craze with Sh’Bam and Zumba at O2 Fitness

Its no secret that dance has gained extensive popularity in the past decade, as evident by popular series such as Dancing With the Stars, and So You Think You Can Dance. The fitness industry has responded in turn with dance fitness classes being, often, the most packed classes in clubs across the nation. The Amercian College of Sports Medicine (ACSM) has even named dance fitness classes in their top ten trends for 2012.

Dance has always been a backbone of the group fitness industry and dance fitness classes were around long before they so widely popular. Jazzercise was one of the first programs to hit the mainstream market and was actually developed in 1969. Since then, most fitness clubs have always offered some form of dance fitness from hip-hop classes to dance step.

SO why the growing popularity now? With less time and more stress in most people’s lives, gym-goers need a way to have fun, burn calories and stay healthy at the same time, without the seriousness of a dance studio atmosphere. The two most popular dance fitness programs O2 Fitness offers are easy to follow and appropriate for any fitness level.

Sh’Bam debuted in early 2011 as Les Mills’ answer to the dance fitness class appropriate for anyone. Sh’Bam boasts an average of 506 calories burned each class and there is no shortage of fun in the process! The moves are simple, with most songs consisting of two primary combinations or movements that repeat during throughout the song. Each class blasts those calories off in only 45 minutes and consists of 12 different songs, ranging from current hits, to latin selections, to 80s and 90s hits and remixes.

What can Sh’Bam do for you? Simple. Fun aside, it is a serious cardio workout. By taking participants through alternating periods of work and rest, the workout does challenge the cardiovascular system, resulting in a leaner body composition, reduced blood pressure, decreased total cholesterol, and improved overall heart function, among many other benefits. It also helps to improve coordination and agility by moving participants in various directions and through different dance steps. Finally, especially important for women, Sh’Bam helps to build bone density.

Zumba is another program designed to burn calories and shape and tone the body while giving participants an hour of fun. Zumba’s slogan, “Ditch the workout, join the party,” most effectively describes its creator’s goal to this latin-inspired dance workout. Developed in 2001by Alberto “Beto” Perez, Zumba classes are now offered in clubs, studios and even basements and parking lots all over the country. Like Sh’Bam, the moves are easy to follow and repetitive in each song, so participants learn quickly and can easily get their heart rates up for a great workout.

No Zumba class is the same! Each instructor brings the basic, easy to follow steps into their classes, but no two classes are alike. Each instructor varies the music selection and pattern of movements per class and can even use Zumba basic training with their own music selection versus the traditional latin mixes.

So, which is better? They are both so awesome, good luck deciding which one to try first! And if you’ve already been to one, then consider yourself trendy in the fitness world for 2012.

References:

American College of Sports Medicine. (2011, October 17). Survey Predicts Top 20 Fitness Trends for 2012. Retrieved November 14, 2011. www.acsm.org

http://www.lesmills.com/southeast/shbam/shbam-group-fitness-class.aspx

Les Mills International. (2011). The Exercise Science Behind Sh’Bam. Sh’Bam Program Manual. (pp. 14-15). www.zumba.com

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Tags: cardio, dance, dancing with the stars, fitness Categories: GroupX Classes

Mon / 10 / 31 / 11

5 Tips to Help You Avoid Halloween Mishaps!

Written By Casey Johnson, Group Fitness Manager, O2 Fitness Fuquay Varina

Halloween always seems to kick off the downward spiral into the season of binge eating and bad habits. But enjoying the holidays doesn’t have to ruin all the hard work you’ve put in since last year. This time, why not make a commitment to take just a few small steps to avoiding those holiday mishaps, while still enjoying yourself and the food around you!

Indulge a little…not a lot.
One piece of candy, or even a few, is not going to make or break all the hard work you’ve put in so far this year. But sitting down with the bag will! Don’t deprive yourself of holiday goodies all together, just have them in moderation.

Easier said then done, right?

Avoid the binge by rationing.
Stash your candy (or your kids’) out of sight and out of reach. If you have to work a little harder to access it, you won’t be quite as likely to be dipping into it all day. When you do go to have a treat, trick your craving by getting out one or two pieces at a time. Enjoy those and save the rest for later.

Make good choices throughout the day.
Too many times we make one bad food choice and then just chalk up the whole day. Instead, just continue making good food choices the rest of the day, and then those few pieces of candy or that piece of pie won’t be such a big deal.

Hang out anywhere but the food table!
Holidays are always a great excuse to have a party, but they don’t have to be a good excuse to lose control. Enjoy the food offered but avoid hanging out next to the table where you’re more likely to continue to dip into snack food. Fix a plate and then walk away.

Head back to the gym!
Of course, nothing feels better than burning off those extra calories from a pack of M&Ms or some candy corn. When the holidays get the best of you, have fun, shrug it off and then head to your nearest O2 Fitness location for some great fitness classes. Check out how many calories you’re burning (on average) each time…

BODYSTEP 620 BODYFLOW 390 BODYCOMBAT 737 RPM 675

SH’BAM 506 BODYPUMP 530 BODYATTACK 735 CX30 230

Fun Fact: A miniature Twix bar has 50 calories, a Milky Way 40 calories, and a Snickers 80 calories. Guess how many treats that is per class? You do the math and then enjoy!

[Sources: LesMills]

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Tags: bad habits, bodypump, burning calories, calories, candy, eating habit, eating habits, food, Group Fitness, group fitness classes, halloween, lesmills, nc fitness classes Categories: GroupX Classes Nutrition Tips

Fri / 10 / 28 / 11

5 Ways to Feel Fit for Yourself | O2 Fitness Clubs

Written by Gemma McFarland, GroupX Instructor, O2 Fitness Falconbridge

It’s October. The days are shorter. That early morning chill begins to bite, along with the sound of the 5:30 a.m. alarm clock. The holidays are on the horizon. With November and December quickly approaching, the ability to make it from your bed to the gym becomes more and more of a challenge. Holiday season aside, only 35% of U.S. adults over the age of 18 engage in regular leisure-time physical activity, according to the 2009 Center for Disease Control and Prevention National Health Interview Survey. So what gives? Where’s our motivation?

When I began my three-week intensive yoga training last summer, my teacher asked us all a seemingly simple question – “Why do you practice yoga?”

To my surprise, everyone who answered the question had a unique reason for their own practice that was completely unrelated to physical fitness:

“It helps me to stay present.”

“It helped me get over my addiction to drugs and alcohol.”

“The yoga mat is the only place where I feel I can be myself.”

“It gives me a sense of confidence and control over my life.”

“It helps me to pull myself together.”

While yoga is most often acknowledged for it’s positive effect on cardiovascular health, flexibility, and overall physical fitness, what keeps students coming back for more is not the promise of abs of steel (which is certainly a possibility), but rather the mental stability that comes with each retreat to the yoga mat. When it comes to physical fitness and diet, these students were some of the most committed individuals I’d ever encountered, and the impetus for their diligence was not vanity.

Perhaps there’s something to learn from this. It’s easy to skip a sweat session at the gym if you’re going because someone else thinks you “should.” It’s easy to become frustrated during a group fitness class because you’re not as flexible as you’re neighbor. It’s easy to get caught up in the needs of your family and friends, and sweep your fitness routine under the rug for a few months. It’s easy to lose motivation. But maybe, just maybe, if we set aside the reasons for exercise that are purely driven by physical appearance, we can begin to harness those that are driven by self awareness and mental well-being. In other words, do it for YOU!

5 Ways to Feel Fit for Yourself:

Try the elliptical for a mood boost: Many studies have shown that those who exercise regularly feel a positive change in mood and lower their risk for depression. “Improved self-esteem is a key psychological benefit of regular physical activity,” according to an article on WebMD.com, “When you exercise, your body releases chemicals called endorphins.” In fact, the article goes on to state that these endorphins interact with the receptors in your brain, reducing your perception of pain and triggering a positive feeling in the body.
Use yoga to stretch it out: Weekly yoga practice is an ideal compliment to a running and weight training routine. Take the hour-long class for yourself and actively forget your troubles for an added perk.
Punch it out: BodyCombat can be a great way to relieve stress. Need a little push? Visualize a target before you punch (no one will know that you’re secretly punching your neighbors barking dog, or your boss).
Reward yourself: Squeezed in a 5:30am jog? Good for you! Reward yourself with a cup of your favorite tea from a café or a new scented candle. Squeezed in a 5:30am jog every day for the past two weeks? Treat yourself to a new pair of running sneakers!
Indulge in a guilty-pleasure playlist: Create a playlist on your iPod that’s exclusively yours, exclusively for the gym. Listen to anything you want*

*Note: All guilty-pleasure playlists must include Justin Beiber, Paula Abdul, and Hall & Oates.

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Tags: exercise, fitness, groupx instructor, health, motivation, O2 Fitness Categories: Fitness Tips GroupX Classes

Wed / 08 / 10 / 11

6 Reasons to Step Out of Your Comfort Zone & Into a Group Fitness Class

Written by Anne Potter, Group Fitness Manager @ O2 Fitness Falls/540 LesMillsCollage

Once upon a long time ago, I so vividly remember being on a treadmill at an NC gym and watching people piling out of the indoor cycling room. You’ve all seen it and know what I’m talking about. Faces beet red and soaked from head to toe but sporting a perma-grin like they actually enjoyed it. AND, I remember thinking, you will NEVER see me taking a spin class or any group fitness class for that matter. Why on earth would those people want to do that to themselves?

Well, what’s that Justin Beiber song? NEVER SAY NEVER! I laugh now that I not only teach that class but am also a Group Fitness Manager. Here’s a little secret … I got started with group exercise not because I was motivated to lose tons of weight or because of health reasons, or because I had something to prove to myself or a fear to conquer (although I admit I was terrified to set foot in the cycling room). I got involved because quite frankly I was tired of hearing toddler tunes all the time. Yes, I wanted to hear some good, loud music!

So this gets me to my point, whatever the reason, as serious or silly as it may be just take a chance. Call it a leap of faith or a personal invitation from me to step outside of your comfort zone a little and try a group fitness class. There’s always other newbies there and the instructors go over the basics prior to beginning. If you don’t have fun and enjoy it, try another class. You may just find “your thing.” You may even become an indoor cycling junkie, a sh’bammer or maybe even a yogi or zumbie. Oh my! The wonderful world of possibilities you will discover and results you will begin to see with group fitness.

If I haven’t yet persuaded you with my personal story and subtle sarcasm than how about let’s talk calories and benefits of some of our classes. That usually perks ears. Of course calories burned depends a lot upon the individual.

Inner Strength: Up to an average of 600 calories. Moderate to bursts of higher intensity. Options are offered for all fitness levels. Sculpts hard to target areas with simple, functional movements. Improves balance, flexibility, core strength that takes other sports and workouts to the next level. To the tune of soothing drum beats and funky tribal remixes. Shoes optional!
RPM: Up to 620 for 45 minutes and upwards of 800+ for 60 minutes. Moderate to high intensity. Improves heart & lung fitness and increases strength & endurance. Biggest bang for your buck in terms of calories burned in 45 minutes! All to the tune of the latest hard-hitting pop tunes & remixes.
BodyCombat: Up to 545 calories per 55 minute class. High intensity. Martial-arts-inspired cardio. Tones & shapes. Increases strength & endurance & builds self-esteem. Latest hard-hitting pop tunes.
SH’BAM: Up to 400 calories. Moderate intensity. Dance inspired cardio. Tones & shapes, develops self -expression and improves coordination. Also burns calories and is a super fun workout! Chart topping hits and remixed beats.
BodyFlow: Up to 340 calories per 55 minute class. Low intensity. Inspired by yoga, tai chi & pilates. Improves joint flexibility & range of motion. Tones & shapes and enhances mental awareness. Soulful, calming & inspiring tunes.
BodyPump: Up to 560 calories per 60 min class. Moderate to high intensity. Weights-based resistance training. Increases strength & endurance, tones & shapes and helps maintain proper bone health. The latest hard-hitting pop tunes.

Now that you know what to expect, go get fit and have fun doing it … one group fitness class at a time!

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Tags: bodycombat, BodyFlow, fitness classes, Group Fitness, group fitness classes, Les Mills, music, nc group fitness classes, raleigh gyms, sh'bam Categories: Fitness Tips GroupX Classes

Mon / 07 / 11 / 11

O2 Fitness Seaboard and Wilmington Locations Introduce CX30 Fitness Classes

Written by Doug Haan, General Manager @ O2 Fitness Seaboard

Who doesn’t want a new way to work their core? After all it is beach season! O2 Fitness Seaboard and Wilmington are proud to announce that we will be adding CX30 to its list of Group Exercise classes!!!

So what is CX30??

Based on cutting-edge scientific research, this program is the ultimate way to get a tight and toned core. With dynamic training that hones in on your abs, glutes, back, obliques and “slings” connecting the upper and lower body, this workout will leave you looking good and feeling strong.

Like all LES MILLS™ programs, CX30 classes will be refreshed every three months with new moves and new music.

What will CX30 do for you?
* Quick, efficient workout in 30 minutes
* Tough workout that challenges you mentally and physically
* Tightens and tones core muscles
* Improves functional strength for balance, mobility and injury prevention
* Understanding of how the core works and its importance to your physical health
* Motivates you to venture outside your comfort zone

A Typical CX30 Class:
Thirty minutes of Les Mills CX30™ is all you’ll need to give your core a challenging workout that features a mix of isolation exercises (like crunches or leg extensions) that target specific muscles and integrated moves that use two or more muscles groups together.

WARMUP: Connects you with your core muscles and teaches you how to engage these muscles.

CORE STRENGTH 1: Increases the challenge on your lower and upper abs, and begins activating your muscular slings.

STANDING STRENGTH 1: Trains your glutes, abs and sling muscles in standing, and improves your awareness of how these muscles function in daily activities.

STANDING STRENGTH 2: Increases the demands on your glutes, using squat and hip pulse moves.

CORE STRENGTH 2: Trains your obliques in three patterns of movement – laying twists, side hovers and mountain climbers in a plank position. This is “superset” core training.

CORE STRENGTH 3: Brings your focus to the back muscles to improve trunk extension.

Check our weekly GroupX schedule for class times!

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Tags: CX30, fitness, fitness class, Group Fitness, group fitness classes, Les Mills, raleigh gym Categories: GroupX Classes

Wed / 01 / 05 / 11

Yoga Benefits the Brain; Helps Manage Mood and Anxiety

Submitted by Michael Olander, President and CEO of O2 Fitness

It’s obvious that yoga is not just good for the body-it benefits mental and emotional health as well. But what exactly does all that stretching and posing do to the body? Researchers (and part-time yoga instructors) at Wellesley College recently discovered that the practice of yoga increases gamma-amino butruic acid (GABA) levels, a chemical in the brain that influences mood and anxiety. Low levels of GABA indicate depression. If the depression is treated, GABA levels increase.

The study, as published in the Journal of Alternative and Complementary Medicine and supported by the National Institutes of Health, demonstrates that GABA levels increase immediately after completing yoga exercises. In the study, participants either practiced yoga or did a metabolically equivalent amount of walking over a 12-week period. At the end, their GABA levels were measured with MRIs. Researchers found that participants had an increase in GABA levels immediately following yoga exercise, though results did not reflect an overall increase.

Streeter, C., Owen, L., et al. (2010). Effects of Yoga Versus Walking on Mood, Anxiety, and Brain GABA Levels: A Randomized Controlled MRS Study. The Journal of Alternative and Complementary Medicine, 16 (11), p. 1145-1152.

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Tags: brain, depression, emotional health, exercise, gamma-amino butruic acid, mental health, yoga Categories: Fitness Tips GroupX Classes

Mon / 10 / 11 / 10

Think Aqua @ North Chatham & Cary!

With the upgrade to our North Chatham and Cary clubs, we are now are lucky enough to have the ability to offer Aqua classes @ our indoor pool!

While this is something new for O2 Fitness, we are continually working on making this program better and better. We recently added 2 new classes to the schedule @ North Chatham.

Have you ever done laps in a pool? We all know the full body workout that it can provide. Now imagine being able to get these benefits in a group fitness setting. The classes can range incorporate strength training as well as cardio aspects and these workouts can be very demanding and should be tried by all!!

So if you are looking for something new to add to your routine, think Aqua @ our Cary and North Chatham locations!!!

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Tags: Aqua, cary fitness clubs, cary gym, north chatham fitness clubs, north chatham gyms, Pool Categories: Club News GroupX Classes

Tue / 09 / 14 / 10

Why You Should Make Yoga Part of Your Fitness Plan

Written by Margot Martin, Yoga Instructor, O2 Fitness

When most people hear the word Yoga visions of super flexible vegetarians tying themselves into pretzels and chanting “OMMM” seems to come to mind. While I am certain that does exist out there, I would like to de-mystify Yoga for the common gym-goer.

First and foremost, Yoga is for everybody. No matter your shape, size, age, or health status there is a Yoga practice that will suit you. There are so many different styles of Yoga out there it can get rather confusing trying to sift through the lingo. You may have seen words like Hatha, Ashtanga, Iyengar, Yin, Anusara, Bikram, Kundalini, Viniyoga, etc… While most classes are labeled my best advice is to speak to the teacher directly and find out where he or she was trained and what kinds of classes they teach. Most Yoga teachers will integrate several styles in one class to keep it interesting and also to tailor the class to the students who attend.

Benefits of Attending Group Fitness Yoga Classes

One of the greatest benefits of attending a Yoga class of any style is a feeling of accomplishment. Stepping out of your gym shoes and onto a Yoga mat can be life changing. Yoga’s influence on the body is something that will be felt immediately after your first class. There is an emphasis on stretching while maintaining proper alignment. You may be surprised by the serious toning and tightening developing in your upper body. Your lower back pain will begin to disappear with a new found awareness in your core. Yoga improves circulation, burns calories, builds lean muscle mass, increases flexibility and elevates your overall sense of well-being.

Have more questions? Come take a group fitness yoga class and find out what all the rage is about. I look forward to seeing you soon, barefoot, open-minded, and ready for a good total body workout!

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Tags: benefits of yoga, group fitness yoga classes, yoga, yoga classes Categories: GroupX Classes

Tue / 07 / 20 / 10

Pump it up with a BodyPump Preview!

Written by Chris Mitchell, Group Fitness Instructor, O2 Fitness Brennan and Falls

Ever wondered what all those people were talking about when they mentioned how awesome BodyPump @ O2 Fitness was? Well, here is your chance to take a sneak peak of an O2 BodyPump before walking into a class! (which you will after you see this video!)

BodyPump (a Les Mills certified class)is a highly effective choreographed weight training workout that uses barbells and plates. The class is broken down into 10 tracks designed to warm you up, work the major muscle groups in the legs, core, arms, shoulders, and chest, and then cool you down, all to amazing music. The class structure focuses on repetitions in order to achieve high muscle endurance and leanness, safely through good technique. The experience offers the energy of being in a group, with the expertise of an instructor who can guide form and symmetry. The class can vary greatly according to the tracks the instructor picks week to week, which keep things energized and creative, and keeps the body reacting.

It is important, especially when new to BodyPump, to watch your weight choices carefully, and focus on proper form before weight addition. If you’re used to weight training, you may be able to go with the weight choices used by the instructor and more experienced members. However, it is important to remember that each muscle track is approximately 5+ minutes long with little recovery. If you are new to weight training/exercise, you need to go light with weights, and possibly no weight during lunges.

Make sure to talk with your instructor before class to get detailed instruction, and so he/she can monitor your form closely during the class. Once you’re comfortable with the class structure, you can then start adding weight according to your needs to achieve maximum benefits. Remember: as you become more experienced, your weights may stay relatively consistent from class to class, but you are still achieving muscular endurance and strength!

So come on in and Pump it up with the best instructors in the Triangle! Wear comfortable workout clothing and good sneakers, bring a water bottle, weight training gloves if you have them, and a small towel to wipe off all the sweat!

Find out when the next BodyPump class is available at your favorite O2 location - click here.

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Tags: bodypump, Group Fitness, group fitness classes, nc group fitness classes Categories: GroupX Classes

Sat / 06 / 19 / 10

Yoga? Yes, please!

Written by Danielle Mudry, Raleigh Personal Trainer @ O2 Fitness Falls/540

Yoga has been around for about 5000 years and is a combination of static and fluid stretches. Often, this discipline gets dismissed as too hard or too boring, but there are many benefits to doing yoga.

Most people tend to move in only one plane of motion, forward or the sagital plane, as most exercises are geared in this plane. Yoga moves you through all planes of motions, keeping you functional and fit, stretching muscles in different ways and in different planes of motion.

O2 Fitness offers a variety of Yoga classes, catering to the beginner or the advanced student. Any questions? Ask us. We love when you try new things.

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Tags: yoga, yoga classes Categories: GroupX Classes

Mon / 05 / 03 / 10

RPM: A Group Fitness Class for Everyone

Written by Casey Johnson, Group Fitness Manager, O2 Fitness @ Fuquay Varina

RPM is one of the most popular NC group fitness classes offered at all the O2 Fitness Clubs’ locations. Part of what makes it so popular is its ability to offer something for everyone…it’s non-impact, but still builds muscle strength and endurance, and burns a TON of calories. But it’s biggest appeal? It’s self-regulated by the rider so anyone can adjust his or her workout at any time during the class, and will suit even the least coordinated participant!

RPM is an indoor cycling workout that takes the rider through various challenges, such as hills, flat roads, mountain peaks, interval training and speed work. The workout is set to very powerful music, and instructors are there to coach you through every turn of the wheel. The workout is carefully crafted to offer periods of hard work, followed by appropriate recovery, so that participants get the most out of their efforts.

Just like other cardio classes, RPM burns calories. How many? RPM may burn between 600-700 calories for a 45-minute class, and continue to burn afterward! RPM also helps to increase lean muscle mass, which helps to burn more calories even at rest. More importantly, RPM challenges the cardiovascular system to become stronger and more efficient, helping the body in a multitude of ways, such as decreasing blood pressure, improving heart function, and regulating cholesterol. With the uncertain future of health insurance and medicine, staying active and healthy to prevent disease is even more important now than ever.

So get out there and give RPM a try! Have your instructor set you up properly on the bike, as a proper set up will make the ride more comfortable, and most importantly, it will help prevent any possible knee, hip or back pain caused by improper seat position. Bring a towel and drink plenty of water during and after class. If you just cant get comfortable on the seat, consider purchasing a gel seat, which are usually only about $20 at most sports stores. If you find yourself attending at least 2-3 classes a week, cycle shoes are also a good investment, as they help to protect your arch and perfect your pedal stroke. Use the instructors’ coaching to find the appropriate tension and resistance, but go easy for the first class or two until you get the hang of it. Then after a few classes, really start to challenge your resistance and stay on the beat! Oh..and don’t forget to sign-up for all RPM classes at the club’s front desk 30 minutes before class!

For best results, Les Mills International recommends participants take two to three RPM classes per week, with at least one rest day in between classes for muscle recovery.

Check out what times RPM and other fitness classes are offered weekly by going to www.o2fitnessclubs.com and clicking on “Classes and Programs,” to find the O2 Fitness Club nearest to you.

Have fun and we’ll see you in class!

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Tags: bicycle, cycling, fitness, fitness classes, Group Fitness, group fitness classes Categories: GroupX Classes

Thu / 04 / 08 / 10

What is Bodystep? O2 Fitness Explains the Advantages

Submitted by Casey Johnson, Group Fitness Manager, O2 Fitness @ Fuquay Varina

Fitting in a workout seems to get harder and harder every year. Most people are stretched to the limit with family, friends, and work. All too often, we have to settle for a quick workout that gets the job done but isn’t always as fun or as challenging as we’d like.

Did you know that many of the group fitness classes offered at O2 Fitness offer a total body workout to achieve both cardiovascular and strength training goals? If you are in need of a fitness makeover or just need a new challenge, consider BODYSTEP.

What is BODYSTEP like?

BODYSTEP is offered in either a 45 minute “Express” format, or the traditional 60 minute format. It uses a height-adjustable step and incorporates simple, yet effective and powerful movements on, over and around the step. BODYSTEP classes incorporate a variety of training intervals with active recoveries, and muscular endurance training, so that the work loads are achievable for all levels. Best of all, BODYSTEP instructors offer all participants options for increasing or decreasing intensity and impact, so that each class can be tailored to the individual, and each person can build his or her fitness level appropriately.

What are the health benefits of BODYSTEP?
BODYSTEP helps to improve cardiovascular fitness when practiced regularly. Training at higher intensities, even for short periods of time within your workout, helps your cardiovascular system to become stronger and more efficient. BODYSTEP participants on average train within 65-90% of their maximum heart rate, which ACSM recommends to maintain and improve cardiovascular health. Maintaining excellent cardiovascular fitness helps to reduce blood pressure, increase good cholesterol (HDL), decrease “bad” and total cholesterol, improve heart function, decrease resting heart rate (meaning your heart doesn’t have to work so hard to fuel your body at rest), and increased utilization of fat. The bottom line? Cardiovascular fitness is the KEY component to living a healthy lifestyle.

Does BODYSTEP use weights? How does it build strength and endurance?

BODYSTEP uses a person’s own body weight as the method of resistance training. By continually stepping during class, participants are promoting strength in the lower body muscles such as the glutes, hamstrings, quads, and calves. Options for coordinating arm movements are also provided for additional upper body strengthening. With all that, plus cardiovascular fitness, BODYSTEP really is a total body workout!

But that’s not all!
BODYSTEP also helps to improve coordination and agility, it helps to improve bone density by placing appropriate load on the body outside of normal daily activities, and helps to improve postural stability by promoting increased core stabilization. Continually challenging the mind and body through new skill sets, has also been suggested to decrease risk of Alzheimer’s and stroke.

BODYSTEP is appropriate for all fitness levels, regardless of your fitness goals. It can even be done during pregnancy! For best results, Les Mills International recommends participants take two to three BODYSTEP classes per week, with at least one rest day in between classes. For more detailed information about BODYSTEP and to learn the moves, go to www.lesmills.com.

Check out what times BODYSTEP and other cardiovascular, strength training, and mind/body fitness classes are offered weekly by going to www.o2fitnessclubs.com and clicking on “Classes and Programs,” to find the O2 Fitness Club nearest to you.

Have fun and we’ll see you in class!

http://www.lesmills.com/southeast/en/members/bodystep/bodystep-group-fitness-program.aspx.

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Tags: bodystep, fitness classes, Group Fitness, group fitness classes, Les Mills Categories: GroupX Classes

Thu / 03 / 11 / 10

Pump It Up at O2 Fitness with GroupX – BodyPump

Written by Casey Johnson, Group Fitness Manager, O2 Fitness Fuquay Varina

Group fitness classes have evolved from the basic step aerobics or cycle workout. NC Group fitness classes at O2 Fitness are not only fun and exciting, but they are a great way to burn calories and change up your workout routine, which is the best way to prevent a plateau. This week, we’ll highlight some of the benefits about one of our most popular classes, Les Mills’ BODYPUMP.

Did you know that BODYPUMP burns approximately 473 calories per class?! But that’s not all! Regular strength training, such as BODYPUMP, helps to build your body’s lean muscle mass. Lean muscle mass, even at rest, requires energy to keep going, so the more you have, the more calories you are burning, even when you’re not even working out! So basically, when you regularly take BODYPUMP classes, you are burning calories while you’re taking the class, and you’re still burning when you leave.

What about bulking up? Many participants worry that they will “bulk up” by taking weekly BODYPUMP classes. However, the BODYPUMP program is designed around high repetitions with slightly lower weights, for endurance training. Endurance type training utilizes smaller muscle twitch fibers, and will decrease the overall “bulk” that you would see with heavier weight and fewer repetitions.

So, BODYPUMP not only helps to increase muscular and cardiovascular endurance, but can also improve bone density and posture. Regular strength training helps place a load, or “good stress” on the bones, helping to stimulate the growth of new bone. Also, BODYPUMP can help posture by strengthening opposing muscle groups and by developing core strength.

For best results, Les Mills International recommends participants take two to three BODYPUMP classes per week, with at least one rest day in between classes for muscle recovery.

Check out what times BODYPUMP and other fitness classes are offered weekly by going to www.o2fitnessclubs.com and clicking on “Classes and Programs,” to find the O2 Fitness Club nearest to you.

Have fun and we’ll see you in class!

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Tags: bodypump, fitness, fitness class, fitness classes, Group Fitness, GroupX, nc fitness clubs, nc gyms Categories: GroupX Classes

Tue / 03 / 09 / 10

NC Personal Trainers Get to the “Core” of It All

Written by Danielle Mudry, Raleigh Personal Trainer, O2 Fitness Falls/540

For those of you looking to tone those abdominals, the NC personal trainers at O2

Fitness have one word for you, tranverse.

What does this mean? Well, lets break it down (your stomach that is)…

Your stomach has 4 muscles, the tranverse abdominals (the deepest layer

of your stomach), the rectus abdominals (which sit right under your skin)

and the internal and external obliques (the abdominal muscles on your sides).

Most people work the top layer of their abs (rectus) and never work

the layer underneath(transverse)…. why? Because the only way you can

work that deep muscle tissue is by breathing deeply, stimulating your

diaphragm and exhaling pulling your belly button in and up. If you

only work the top layer of your abs and never work the deep muscle

underneath, your abdominals are only strengthened on the very top layer.

We commonly know this area as your CORE. That words gets used

frequently, but until now, were you really sure what it meant? Your

tranverse is your core, your trunk, your stabilization mechanism.

When your body moves, ideally your core tightens first to stabilize

and balance the body, when it’s weak the part of your body that moves

first tries to stabilize your body and throws off your kinetic chain.

So how do we strengthen our core? One way is to try Pilates (check out

o2fitnessclubs.com for a schedule), or if you are currently working with one

of our awesome trainers, ask them. If you are not working with a NC personal trainer,

set up an assessment with one at the front desk!

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Tags: abdominal, abdominals, abs, core, nc personal training, personal trainers Categories: Fitness Tips GroupX Classes

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