Posts

,

Fitness Tips for Women

Busting your behind on the elliptical and banging out a gazillion crunches isn’t going to cut it, ladies.

If you’re concerned with getting or staying in shape but don’t have countless hours to put in, here’s 6 gym tips on what you should be doing to maximize your Greenville health club workouts.

  • Up the Intensity: Coasting on the elliptical or treadmill at a cozy speed probably won’t do much for your bod. The biggest mistake women make in their training is failing to exercise with adequate intensity. High-intensity interval training, or HIIT, is typically a 10- to 20-minute routine that alternates short, intense bursts of activity with moderate-exertion recovery periods. It’s the optimal way to enhance your total-body fitness, torch calories, burn fat, and build strength.
  • Train Hard: Are you training hard enough at the Greenville health center? It’s pretty simple to assess your efforts. Sweat, an elevated heart rate, and lactic acid production (i.e., feeling the “burn”) are all indicators that you are putting in work that will pay off.
  • Balance Strength Training and Cardio: Ladies, you can’t get toned, lean muscle by limiting your workouts to cardio routines. You will burn up all the muscle that you have and end up looking stick thin. So, pick up a barbell or some free weights, and/or bust out some pushups and pullups, to kickstart the strength-building process. Check out the Greenville Sports Club Group Fitness schedule to find classes that feature a balance of strength training and cardio.
  • Modify. There’s no shame in modifying an exercise. Modified push-ups, for example, have long been considered the weak girl’s exercise. Just not so. If you have a difficult time doing the knees-off-the-ground variation – so much so that your form ends up suffering – the move is futile. Be smart, do the modified style, and get more bang for your bod, including a stronger upper body and core.
  • Eat to Win. Don’t make the mistake of thinking you can eat whatever you want because you’ve put in a hard workout. Nutrition is a HUGE piece of the fitness puzzle. If your nutrition is off, you will not realize the results you want. What you eat and how much you eat matters, workout or no workout. Eat well. Eat clean. Eat enough. To put together a diet plan, consult an expert at the Greenville Gym Nutritional Center.
  • Minimize distractions; maximize results. To really get your head in the gym game, enjoy the privacy of the Greenville athletic club ladies only gym – a 4,000 square foot beautifully appointed and fully equipped facility complete with a separate ladies service staff. Featuring a 1,500 square foot group fitness area and separate strength and cardio equipment, this fem-friendly space boasts all of the gym essentials.
/by

7 Tips for Weight-Lifting Newbies

Are you a weight lifting newbie at the Pivotal Fitness Greenville athletic club? If so, explore these weight lifting tips to better approach this awesome form of exercise. Build strength. Increase power. Sculpt and tone your body. Plus, better support your Pivotal Fitness Greenville gym activities and other physical endeavors.

  1. Don’t be intimidated. Weight lifting, contrary to popular thought, is an accessible exercise. All the heavy lifting beasts you may witness didn’t start out that way. Lifting is a mindful progression. It’s important to add weight gradually and place the emphasis more on technique. That way, you’ll avoid potential injuries and set up a strong foundation.
  2. Form first. As mentioned, your primary focus should be on establishing proper form before you start packing on the weight.
  3. Light weights, more reps. Again, this is to avoid injury and to practice safe, aligned technique.
  4. Find a place to lift comfortably. Don’t lift in congested areas if it is going to make you feel intimated, uncomfortable, or overwhelmed. Find a corner to avoid distractions. Also, try coming to the Pivotal Fitness Greenville health center at off peak hours.
  5. Drop the excuses. Resist the urge to create cop-outs. Sure, there will be days when you are low on energy, stressed, sore, or exceptionally busy. Those are the days when you should really commit to hit the gym. Weight lifting boosts energy and speeds up recovery, so it will actually benefit you to keep up with your progress even on days where you feel off.
  6. Find a weight lifting partner. Find a trusted partner to challenge and inspire you – someone who keeps pushing you and relentlessly supports you.
  7. Consult a Pivotal Fitness Greenville gym trainer. For weight lifting newbies, this can be incredibly helpful. You’ll learn the ropes faster under a trained professional. Plus, you’ll have someone there along the way motivating and challenging you.

 

/by

10 Pointers to Prep for the Gym

  1. Nourish. Eat three balanced meals per day. Make your first meal of the day rich with protein (at least 30g). Select carbs that are low on the glycemic index. Choose healthy fats. Avoid drinking your calories. Drink lots of water. You know the drill.
  2. Work out on off times. There’s nothing more irritating than hitting a crowded gym with nothing available. Try to hit the Pivotal Fitness Greenville athletic club at non-peak hours to avoid the crowds and distractions.
  3. Purchase a heart rate monitor. Heart rate monitors are more accurate in calculating the amount of calories burned compared to machines. Purchase one of these to get a true reading.
  4. Consult Pivotal Fitness Greenville gym trainers. Need guidance? Don’t hesitate to ask our crew!
  5. Inhale. Exhale. Repeat. Breathe through your workouts. Cultivate a steady, rhythmic breath. Less thinking, more breathing.
  6. Build strength. Don’t fear lifting! Building strength is far more important in terms of fat loss than cardio. The next best thing to strength training is maintaining a balanced, healthy diet. So, choose foods that support you and your workouts.
  7. Work with a personal trainer. If you need more one-on-one assistance, set up a few sessions with our Pivotal Fitness Greenville gym personal trainers.
  8. Strike a balance between effort and ease. Know when to push through it, and know when to back off. Sometimes pain does not equal gain. Listen up to your body’s needs.
  9. Sport wicking wear. Sweaty, sticky gym clothes can be uncomfortable and distracting. Avoid this phenomenon and select wicking wear. This material breathes beautifully and prevents sweat build-up. Plus, it prevents skin irritation and breakouts.
  10. Limit pre and post-workout treats. Don’t overdo it on the snacks. Try to get all of your fuel from your daily 3 balanced meals, but if you must, opt for a snack that is high in protein and not too carb heavy. Be judicious. Nut and nut butters are excellent in moderation. Wash down your treats with lots of water.
/by