It’s a good idea to schedule group fitness classes every week to develop a fitness regimen, and to stay accountable for your movement goals. If you are a creature that is accustomed to taking the same class over and over, you may be wondering whether your progress will plateau.
Scarlett Horton is the studio manager at Life Time Sugar Land in Texas. She explains that “our group fitness classes were designed to never be ‘too simple’.” There are many ways for your body to be challenged in every class format. Life Time instructors encourage improvements by changing our class routines and music every week. If we see you often, we will encourage you with accountability and friendly support. We may challenge you to increase your weight or speed, for instance, if possible.
Horton and a few Life Time performers share how anyone can improve their fitness in their favorite weekly classes.
Adopt a mindset of growth.
Even though you might be taking the same classes, and becoming more comfortable with them, it is important to view each session as a chance to grow.
Yolanda Armor, group fitness instructor and studio leader at Life Time Cypress in Texas, says that a growth-mindset will help you to do more. Your thoughts will keep you motivated, inspire you and help you get through difficult times.
Austin Head, group fitness trainer and performer at Life Time clubs around New York City, says that taking the same class every week will help you to stay consistent. You can see your progress over time. When I teach, it’s my goal to get participants to feel good and show up. We can then move onto more tangible improvements, such as heavier dumbbells and increasing the pace. It’s about showing up with honesty and integrity. If you can do this consistently, it is a sign of progress.
Take up heavier weights.
Picking up heavier weights is a great way to challenge yourself. Try using 12-pound dumbbells instead of 10-pound dumbbells to do biceps curls.
Horton says that it doesn’t need to be a big weight gain. Even a small weight increase will make you feel stronger.
Monitor your heart rate.
Track your progress and learn your heart rate zones by using a fitness watch or heart-rate monitor. Horton says that a higher heart rate zone indicates your body is working more. So, challenge yourself to remain in the higher zone for longer periods of time.
If you can do the same type of intense exercise at a lower heartbeat, this is a sign your cardiorespiratory health is improving. If you can recover faster between intense intervals with the same intensity or speed, it’s a sign that your cardiorespiratory fitness is improving.
Change doesn’t happen only in the high-intensity zones. It’s important to dedicate time for longer cardio sessions (such as a 45 minute class) that are between zones 1 and 2. This will help build your aerobic base, and make your body more efficient in burning fat.
Take advantage of the “defining moment”
Life Time classes often have a “defining” moment — a time when you are encouraged to give your best, however that may look for the class in question.
- Head says that in MB360 is. “In the MB360 bridge, we really heat up things,” he adds. We combine multiple moves that target different parts of the body, then flow them together. Examples include squats at a fast pace, lunges to biceps curls and bear planks. It’s important to get the whole body moving to release both mental and physical tension.
- In Strike: Armour says that each STRIKE class has a performance round. This is a chance to get out of your comfort zones. In STRIKE Boxing & Conditioning for example, the final three-minute round is the ‘this is the moment’. You may want to quit, but you also know that you can do hard things.
- Ultra-Fit: The 15-second sprints that are at the end every class give you the opportunity to be the fastest athlete possible,” Horton says. These sprints are the ones you want to improve on week after week, month after month. I tell my athletes that they should run so fast in 15 seconds, that they can’t possibly imagine running for another second. You’ve done your job if you feel this way after each sprint. “This is how to improve your mental and physical strength.”
Avoid making any modifications.
Start by doing the harder exercise if you’re used to the modifications offered by your instructor.
Horton says, “See if the harder movement can be done for a brief period of time.” If you have to modify, then do so. You may be surprised by what your body is capable of if you just try.
Accept yourself and don’t compare your journey with others.
Everyone has to begin somewhere, no matter what their goal is. Focus on your own improvement instead of comparing yourself with others.
Armour says, “I encourage all to accept themselves and the body that they came into class in today.” It’s not about anyone else. It’s all about you. You are the one who has to take things to the next step. You must first acknowledge where you are and what you can do to move forward. Be disciplined, consistent, and clear about what you want. “Progress comes from the little things that we do every day.”
