Superhero Training / HIITschedule
AKA New Core / Sport Conditioning
You've heard about P90X, HIIT, Beach Body, the 30 Day Shred, and MI40. Greg has combined elements from all of these — and more — to bring you an exercise class that will take you from "before" to "after", front-cover ready, whether your goal is to be fit & flexible, lean & mean, strong & cut, or an action movie hero.
This is a full-body workout that improves strength, flexibility, and balance.
The class also includes elements of nutrition, Pilates, yoga, martial arts, sports training, boot camp, aerobics, plyometrics, and other fitness styles and presents them in combinations designed to be engaging as well as beneficial.
You'll burn from 300 to 500 calories in 30 minutes at medium to high intensity, but you'll be shown variations to suit your current fitness level. The benefits go beyond sculpting musculature to include less tangible things like improved circulation, stress-reduction, detoxing, and resilience from injury.
BENEFITS OF HIIT: LOSE WEIGHT
Research(1) shows that just 7 sessions of HIIT over 2 weeks gives greater fatty acid oxidation during exercise. One study(2) examined a 20 week endurance program against a 15 week HIIT program, and found the HIIT program cut MORE fat. Calorie burning will continue for 24 hours AFTER your HIIT training, as opposed to burning calories only during a slow and steady exercise session(3,8).
BUILD MUSCLE WITH HIIT
HIIT training increases testosterone by 97%, as opposed to just 62% in those who perform steady state cardio(4). Another study(5) found increased mitochondria in muscle cells in those who performed HIIT training. Mitochondria is the engine room of ATP - the high powered molecule responsible for energy. By increasing your output of ATP, you'll have more power and energy to use on the squat rack, leg press, etc., thus producing superior muscle gains.
IMPROVE INSULIN SENSITIVITY
Diabetes (type 2) is a world-wide problem, and improving insulin sensitivity is key to preventing this disease. Whether you're trying to stay healthy, or dieting for a bodybuilding show, improved insulin sensitivity is a huge bonus. One study(6) found that just sixteen minutes of high-intensity exercise over 14 days improves insulin sensitivity.
HIIT will stimulate your production of human growth hormone (HGH) by up to 450% during the 24 hours following your session(7). Given that HGH slows down the process of ageing, it's another reason to get into HIIT training.
OVERALL FITNESS INCREASES WITH HIIT
HIIT works your entire cardiorespiratory system: your heart, lungs, and blood vessels. HIIT is a popular way for time-poor athletes to train for long distance events. One study(7) found that 8 weeks of HIIT resulted in participants cycling TWICE as long as they could before the research, while maintaining the same pace. Other research(8) has found an improvement in VO2 max as a result of HIIT, as opposed to longer and less intense workouts. HIIT will increase your fitness (and subsequently, your health) in a much shorter time. Yet more research(9), involving young healthy adult men, found that just four weeks of 4 HIIT sessions a week, resulted in increases in VO2Peak (+19%), peak aerobic performance (+14%), and mean power (+13%).
Spinning classes can be a great way to get in a vigorous workout to burn calories and keep your muscles in shape - especially during the off-season.
Gym spinning classes have exploded in popularity in recent years, largely because of an increase in pre-planning and orchestration. Spinning classes are typically set to heart-pumping music, feature changes in speed and intensity, and offer a calorie burn comparable to aerobics without a high-level of joint impact.
Some examples of calories burned during a spinning class: A 150 pound person spinning for 30 minutes at a light intensity will burn 250 calories, at an intermediate intensity they would burn 375 calories, and at high intensity they would shed 447 calories. There are about 3500 calories in a pound, so a 30 minute high intensity spin, seven days a week, would help shed almost a pound of body fat per week. With results like that for a relatively low-impact cardio workout, the popularity of spinning is clear!
Spin classes are a vigorous low-impact workout to burn calories and keep in shape.
Yoga is practical, it meets you where you are. There is nothing to change or prepare for before you begin. Just come and practice, bring only your 'peace of mind' and watch the evolution. It requires an effort that is a balance between the strength that you already have and a willingness to surrender, to let go of, all that you don't need.
In the West, we view yoga as a series of physical exercises that are performed to increase flexibility and strength. These postures allow the breath to move effortlessly through the body and it's energy channels. The mind then is invited to rest at it's rightful place of bliss. It is here that the benefits of yoga are no longer restricted to the physical body. The body, mind and emotions become more flexible, more strong, more focused.
A complete practice will include a time for breathing exercises, postures, and relaxation to soak in afterglow. A class will be best organized to support the natural rhythms, depending on the time of day.
Yoga is a system of exercises practiced to promote control of the body and mind.
Come and join the party!
Zumba is a dance exercise class that fuses Latin and International rhythms and easy to follow moves to create a dynamic, exciting, and effective fitness system.
Whether you are trying to lose weight, tone up or looking for a fun new workout, this is for you!
We have classes for everyone regardless of age, gender or fitness level. Sign up today and start your own fitness party!
Zumba is dance exercise that fuses Latin and International rhythms and easy to follow moves.