3Strong http://3strong.com My WordPress Blog Mon, 21 Aug 2017 10:38:42 +0000 en-US hourly 1 https://wordpress.org/?v=4.6.6 What Is Muscle Confusion And How Can It Improve My workouts? http://3strong.com/2017/08/21/muscle-confusion-can-improve-workouts/ http://3strong.com/2017/08/21/muscle-confusion-can-improve-workouts/#respond Mon, 21 Aug 2017 10:38:42 +0000 http://3strong.com/?p=461 The post What Is Muscle Confusion And How Can It Improve My workouts? appeared first on 3Strong.

]]>

In the fitness industry, we’re all looking for ways to get bigger, stronger, faster and leaner, more quickly than ever before. Muscle confusion is a training buzzword that promises these results with just a few simple changes to your workout routine. Muscle confusion is a theory that states by changing your workout routine regularly you ‘confuse’ the muscles and shock them into faster development. Specifically, changing the exercise type is believed to keep your muscles constantly adapting to new training for greater growth and development. However, there are questions as to whether the theory behind muscle confusion stands up and whether this method really helps to improve training results. Here we look at muscle confusion and whether it’s a truly effective method to diversify a workout and boost performance.

What Is Muscle Confusion?

Muscle confusion is the theory that regularly changing a workout helps to keep it ‘fresh’ and ensures your muscles are always working as hard as possible. Popular in training systems like P90X and even CrossFit, workouts may be changed every week or even every day.

There are both good and bad aspects to the theory of muscle confusion. It’s true that our muscles and the body in general constantly need a challenge in order to get consistent improvement. However, it does take muscles 6-8 weeks to truly adapt to an exercise, so rapidly changing exercises week to week, or even month to month may not yield any benefit at all.

Training Variables

What it really comes down to is which changing variables you are altering regularly. It’s better to keep the actual exercise type the same so that you consistently train the same muscle group. This allows you to focus on building the strength, mass, and skills you really want for that muscle system. However, you can manipulate the other training variables within the same exercise type to get greater variety and intensity in your workout. This is, in fact, a more effective way to produce ‘muscle confusion’.

The training variables that can be altered include –
  • Exercise type
  • Speed
  • Reps
  • Sets (volume)
  • Rest
  • Frequency
  • Range of motion
  • Exercise order

Adding Variation To Your Workout

If you want to focus on building strength, endurance, or physical changes in one muscle groups or area of your body, it’s better to focus on the same exercise type as set by your program or personal trainer for at least 6-8 weeks. However, during that time, you can vary the speed, sets, reps, rest periods, frequency, the range of motion and order of exercises in order to provide variety and challenge on a day to day basis.

Staying focused on one exercise type for a period of time helps you to focus on and attain your training goal while adding variety in the other training variables helps to keep you engaged and motivated with the training.

To get the most out of your workout and achieve the most outstanding results in less time, talk to one of our personal trainers today for an individualized plan that works with your specific needs to help you achieve your goals.

The post What Is Muscle Confusion And How Can It Improve My workouts? appeared first on 3Strong.

]]>
http://3strong.com/2017/08/21/muscle-confusion-can-improve-workouts/feed/ 0
5 Amazing Kettlebell Training Benefits http://3strong.com/2017/07/24/5-kettlebell-training-benefits/ http://3strong.com/2017/07/24/5-kettlebell-training-benefits/#respond Mon, 24 Jul 2017 19:11:05 +0000 http://3strong.com/?p=452 The post 5 Amazing Kettlebell Training Benefits appeared first on 3Strong.

]]>

Kettlebells are fast becoming one of the most popular workout tools, as they’re accessible and usable for everyone. True to their name, looking like a cross between an old-fashioned kettle and a bell, these handled weights can revolutionize your workout. The trainer who introduced kettlebells to the U.S. believed that a kettlebell can do everything a dumbbell can, only better. So how can kettlebells boost your workout and train your body even more effectively? Here are 5 kettlebell training benefits.

Dynamic Whole Body Movements

Because kettlebells have their center of mass away from the handle, they’re perfect for swinging exercises. This allows kettlebells to be used as a weight or resistance in dynamic and functional training, where the whole body is in motion. Functional training is popular for its combination of strength, cardiovascular endurance, and other fitness factors like balance and coordination. This multi-faceted training produces greater benefits for total body function and mobility.

Versatile

Kettlebell training offers countless numbers of exercises and diversity of movement, all with one training tool. Because kettlebells are compact and easy to lift and carry, they can be used for a wide range of exercises. They can also be used with a number of other training systems, such as CrossFit, HIIT, and Tabata, to amp up your workout.

Targets Core Muscles

While kettlebell swinging looks like an arm exercise, in reality, the strength and power come from the core muscles. Incorporating rotation and single-handed swinging, kettlebell training can target core muscles in the front, side, and back, offering balanced and well-rounded training. With dynamic movements, kettlebell training benefits and works the abdominal muscles in the same way they are used in everyday life. This means that you develop true inner core strength, as well as a toned, trim stomach.

Cardio and Strength Together

With a combination of challenging weight and dynamic movement, kettlebell training offers both cardiovascular and strength training all in one. This kind of challenge provides a unique workout that can really push the body to higher limits. A study from the American Council of Exercise reports that you can even burn as much as 20 calories a minute with kettlebell training, depending on how hard you work. Kettlebell training is a powerful workout with outstanding results that can also be adapted to a lower resistance for achievable yet complete training.

Fun Workout

Best of all, a kettlebell workout can be great fun with diverse, dynamic movements and great variety. Working with a personal trainer, you can shape a kettlebell workout around your personal goals and needs to get the results you want while enjoying your workout.
 
As with any exercise, proper technique is critical, and this is especially important for kettlebell training. An initial session with a personal trainer or a CrossFit expert can help you learn the right technique to safely swing and lift the kettlebell. If you’re interested in learning more about how kettlebell training benefits can impact you personally, contact 3 Strong Fitness today for individualized instruction from a personal trainer.

The post 5 Amazing Kettlebell Training Benefits appeared first on 3Strong.

]]>
http://3strong.com/2017/07/24/5-kettlebell-training-benefits/feed/ 0
Fun Summer Workouts to Keep Active Outside http://3strong.com/2017/06/26/fun-summer-workouts-keep-active-outside/ http://3strong.com/2017/06/26/fun-summer-workouts-keep-active-outside/#respond Mon, 26 Jun 2017 10:30:47 +0000 http://3strong.com/?p=445 The post Fun Summer Workouts to Keep Active Outside appeared first on 3Strong.

]]>

Summer is the perfect time to take your workouts outside for some extra motivation and inspiration to meet your goals. With the weather warming up and the sun shining, you’ll be inspired to get active, healthy, and fit. Don’t put off getting in shape any longer – start reaching your fitness goals with these fun summer workouts now.

1) Boot Camp

You’ve probably seen a local boot camp workout group running around the park or beach, working up a sweat in the sunshine. Fitness boot camp is a style of interval training, one of the most effective workouts for burning fat and building fitness.

Boot camps can be done with the assistance of a personal trainer or group instructor in any large or outdoor space. Most boot camps use the surrounding environment, tools such as sandbags, ropes or weights, or rely simply on your body weight for resistance. With thigh-energy movement to get your heart rate up, a rapid succession of intervals to keep your body engaged, and a group of friends to help you stay motivated, boot camp is the perfect outdoor summer workout.

2) Circuit/Interval Training

If you have an open outdoor space to workout in, circuit training can offer the fun and variety you need to stay engaged with your workout. Similar to fitness boot camps, but without the group and instructor, circuit training involves a range of different activities performed in intervals. Fun because it’s fast and varied, effective because it’s challenging, circuit training can really help you hit your goals this summer.

3) Beach Running

What’s more wonderful than sights and smells of a beach in the summertime? How about getting your workout done while enjoying those things? Beach running is a powerful workout that’s perfect for the sunny summer months; the sand offers challenging resistance to rapidly burn fat and build muscle while the stunning views and fresh air will keep you motivated and energized. You can do beach running alone or work with a personal trainer to mix up the workouts, diversify the movements, and work different muscle groups.

4) Cycling

If you own a bike and live near bike paths, cycling is an enjoyable outdoor workout that will really get your blood pumping. Cycling targets the cardiovascular system for a powerful fat-burning workout and is ideal for getting your heart rate into the training zone quickly. Choose an interesting bike path for stunning views while you cycle, ride with a partner to someplace you’ve both wanted to visit, or just cycle around your neighborhood to see all of the things that you miss while moving quickly through your day-to-day routines.

5) Hiking

If you’re looking for a simpler outdoor workout and have more time to dedicate to your workout, take to your local hiking trails. Hiking provides a slow but steady workout which directly targets the aerobic system. Hiking with a friend or group provides a great opportunity to enjoy the beautiful outdoor environment. Best of all, you’ll be getting an effective workout while feeling relaxed and at ease.

Working out and getting fit doesn’t have to be boring, especially in summer. Start your path to better health today by trying one of the above summer workouts, or contact one of our personal trainers at 3Strong Gym about figuring out the right choice for you.

The post Fun Summer Workouts to Keep Active Outside appeared first on 3Strong.

]]>
http://3strong.com/2017/06/26/fun-summer-workouts-keep-active-outside/feed/ 0
5 Ways Functional Fitness Can Improve Your Health http://3strong.com/2017/05/22/5-ways-functional-fitness-can-improve-your-health/ http://3strong.com/2017/05/22/5-ways-functional-fitness-can-improve-your-health/#respond Mon, 22 May 2017 10:30:47 +0000 http://3strong.com/?p=433 The post 5 Ways Functional Fitness Can Improve Your Health appeared first on 3Strong.

]]>

Functional fitness is one of the latest buzzwords in fitness trends, and for good reason. Functional fitness not only makes you stronger, fitter, and more agile, but one of the specific aims of functional fitness is to help you become more capable with everyday tasks. When it comes to workouts that are fun and practical, functional fitness leads the way. Functional training programs are focused on holistic goals promoting healthy living, and so produce the best outcomes not only for daily life but also for objective fitness skills. Coordinating exercise and diet helps to produce even more clear benefits for functional training, leading to better overall health. Here we look at 5 ways functional training programs work to improve your health and boost your quality of life.

Functional Fitness Aids Daily Tasks

Have you ever spent weeks on a training program at the gym lifting weights and training specific muscles, then find yourself out of breath while running to the bus stop? Gym focused training programs, especially those that involve machine-specific exercises, often only help you to lift a certain amount of weight rather than helping you function better in daily life.

A functional training program is specifically designed to train you for competence in daily tasks and activities. This kind of training helps you to not only build muscle strength, but a range of important fitness skills that help you to feel fitter and live with greater ease and wellbeing.

Functional Training Promotes Muscle Synergy

While gym training and weight training focus on developing specific muscles and muscle groups, functional training programs provide a total body workout. Because functional fitness works on whole body exercises, it trains muscles to work together for greater total body strength, fitness and balance. This muscular synergy actually helps you to be stronger and more agile, as all the muscles of the body work together to create efficient movement.

Functional Fitness Boosts Core Strength

Many gym based exercise programs are great for building muscle and perfecting certain movements, but they don’t often take total body strength into account. One of the major issues with strength training is that it often focuses on larger, major muscle groups such as biceps/triceps, hamstrings/quads and abdominals/back, without developing the smaller core muscle groups. Because functional fitness trains the body using whole body movements, these programs better train your inner core muscles, preparing your body for the rigors of daily life.

Functional Training Coordinates Fitness Skills

Developing great fitness means building more than just strength, muscle mass or endurance. True fitness means cultivating all ten fitness skills, which include endurance, stamina, strength, flexibility, power, speed, agility, balance, coordination and accuracy. Because of the integrated and diverse range of training activities functional workouts provide, you have a greater opportunity to cultivate the full spectrum of fitness skills, rather than just one or two.

Functional Training Builds Real Endurance

While ‘endurance training’ usually means slogging it out or a treadmill or exercise bike for hours at a time, real endurance is the ability to keep up with an array of different activities, as well as the challenge of our busy lives. This is the direct focus of functional training programs – to provide workouts that are fun and also prepare you for the challenges and strains of everyday life. Helping you to feel energized, fit, and well, in addition to creating positive body changes, is the sign of a truly beneficial exercise program.

Cultivating functional fitness is the ideal way to boost strength, endurance and total body fitness in a practical, rewarding and dynamic way. Working with a skilled personal trainer or local gym on a functional training program targeted to your needs can help you see the results you want in your body and fitness in less time.

The post 5 Ways Functional Fitness Can Improve Your Health appeared first on 3Strong.

]]>
http://3strong.com/2017/05/22/5-ways-functional-fitness-can-improve-your-health/feed/ 0
4 Reasons To Choose A Personalized Exercise Program http://3strong.com/2017/04/25/4-reasons-choose-personalized-exercise-program/ http://3strong.com/2017/04/25/4-reasons-choose-personalized-exercise-program/#respond Tue, 25 Apr 2017 22:51:30 +0000 http://3strong.com/?p=424 The post 4 Reasons To Choose A Personalized Exercise Program appeared first on 3Strong.

]]>

Your best exercise program is one that is completely unique to you. A tailor-made exercise plan can target your individual needs and help you meet your goals more quickly and effectively. While you can find any number of exercise ideas and plans online, in magazines, or in books, the best exercise program is one developed and designed for you. A qualified personal trainer can work with you one-on-one to assess your capabilities and needs to find the perfect exercise program for you. Here we look at the 4 main reasons why you need an exercise program uniquely tailored to your needs.

Your Body Is Unique

Your body has unique needs and capabilities which can only be assessed and catered to with an individual exercise plan. When it comes to each of the fitness components, we all differ, whether it’s in strength, endurance, speed, balance, or agility. An individual fitness program can be designed to build upon the fitness that you already have, or to strengthen areas of weakness. By consulting with an experienced personal trainer, you can find the right match for your body and your needs.

You Know Yourself Best

We all have our own quirks, history, and skills that make our experience of exercising unique and individual. Managing an old injury or a chronic illness brings about particular challenges that you need to take into account while exercising. Working out as a former athlete may mean that you’re highly developed in one area of fitness, but less efficient in another. No matter what your individual characteristics or needs, a personal trainer can work with you where you are to meet and exceed your goals.

You Can Reach Your Goals More Quickly

Speaking of goals, a personal trainer will help you to reach yours more quickly. With an expertly designed fitness program targeting your unique strengths (and weaknesses) you will work the muscles that you need to with more focus. Whether your goal is weight loss, strength gain, endurance, flexibility, or just being more healthy and active, a personal trainer can help you reach your goal sooner with a specific program that meets your specific needs.

You Need To Look At The Bigger Picture

A personalized exercise program is essential because it allows you to see the big picture. Working closely with a health and fitness professional like a personal trainer allows you to get outside your own head and work with someone else who is knowledgeable about fitness. Many fitness enthusiasts dive into their fitness routines working alone and then end up lacking imagination when it comes to how they work out and how far to push themselves. Working out should also be part of helping you to achieve your everyday goals, like conquering that hike or keeping up with the grand-kids as you get older. A personal trainer can not only help you focus on the details, but also help you work with the bigger picture of how exercise fits into your life.

An individually tailored exercise program helps you to target your specific strengths and weaknesses for outstanding results. Working with a personal trainer on your own unique approach to working out and getting fit can revolutionize your health, energy, success, and enthusiasm for exercise.

The post 4 Reasons To Choose A Personalized Exercise Program appeared first on 3Strong.

]]>
http://3strong.com/2017/04/25/4-reasons-choose-personalized-exercise-program/feed/ 0
If I Workout, Do I Need To Take a Supplement? http://3strong.com/2017/03/15/workout-need-take-supplement/ http://3strong.com/2017/03/15/workout-need-take-supplement/#respond Wed, 15 Mar 2017 13:20:04 +0000 http://3strong.com/?p=415 The post If I Workout, Do I Need To Take a Supplement? appeared first on 3Strong.

]]>

Fitness regimes and workouts like Crossfit are designed to challenge the body for visible differences and clear improvements. Working with a personal trainer can also be uniquely challenging as you target your problem areas and work towards your individual goals. While its not uncommon to see gym-goers drinking protein shakes or taking supplements at the gym, others might wonder ‘are supplements really worth it?’ If you’re not taking supplements, you might wonder if you need them. Here we look at the characteristics, benefits and drawbacks of some of the most popular supplements so you can ascertain whether they’re right for you.

Protein Shakes

Many serious gym goers swear by protein shakes, and the ubiquitous shakers can be found in any gym around the country. But are protein shakes really necessary? The primary ingredient in most protein shakes is whey protein, a type of fast-absorbing protein that can be rapidly incorporated into muscle. It sounds great for those who want to bulk up and build muscle fast.

But what many don’t realize is that the majority of Americans already eat too much protein in their daily diets. Whey protein is also present in many protein rich natural foods. However, protein shakes can still be a preferred choice for taste and convenience.

For best muscle building results consume a protein shake or a high protein food within a 30 minute window before or after a workout.

Branched Chain Amino Acids

Branched chain amino acids (BCAA’s) are marketed as a more potent and concentrated version of whey protein. BCAA’s are the key building blocks that are incorporate into muscle in our body.

While it’s tempting to think that greater benefits are attainable with a more concentrated product, for most people there won’t be much additional benefit gained from taking BCAA’s over ordinary protein supplements or protein rich natural foods.

Multi-Vitamins

Multivitamins contain a number of vitamins and minerals that are essential for the body. Multivitamins are often seen as the ‘silver bullet’ to make up any deficiencies in the diet. However for many people multivitamins are not necessary and may do more harm than good. If your doctor has recommended a vitamin supplement or you are on a strict diet, it may be more beneficial to supplement that individual vitamin or mineral. Vitamins and minerals that often need to be supplemented include iron, calcium, vitamin D and vitamin B12. But if you have no deficiencies and eat a balanced and varied diet with all the food groups, you shouldn’t need multivitamins.

Performance Enhancers

Performance enhancers are often chosen to help boost energy and get more out of a workout. They may contain a whole range of supplements and stimulants, the effect of which may not fully be known. Performance enhancers are generally not recommended and can even be dangerous when used incorrectly or in excess. It’s best to listen to your body, and use the motivation of your personal trainer to boost your energy, and simply rest your body if you’re tired.

Whether or not you want to use a supplement for your workout ultimately depends on your individual choice. Discuss your supplement choice with the fitness professionals at your local gym or a personal trainer for individualized advice.

The post If I Workout, Do I Need To Take a Supplement? appeared first on 3Strong.

]]>
http://3strong.com/2017/03/15/workout-need-take-supplement/feed/ 0
The Best Exercises For Noticeable Results http://3strong.com/2017/02/13/best-exercises-noticeable-results/ http://3strong.com/2017/02/13/best-exercises-noticeable-results/#respond Mon, 13 Feb 2017 21:31:58 +0000 http://3strong.com/?p=403 If you’re putting the time and effort into exercising, you want to see noticeable results. Seeing how your body, your fitness or your attitude changes while working out is a great way to stay motivated and focused towards your goal. However, figuring out which exercises will give the best results for you is not always […]

The post The Best Exercises For Noticeable Results appeared first on 3Strong.

]]>
If you’re putting the time and effort into exercising, you want to see noticeable results. Seeing how your body, your fitness or your attitude changes while working out is a great way to stay motivated and focused towards your goal. However, figuring out which exercises will give the best results for you is not always simple. It depends on your body shape and type, your goals and your preferred exercise method. Here we look at some general tips and exercises for getting the best results.

consult a health care professional before starting any fitness programFirst Things First:

Before you start to exercise, it’s important to check with your health care professional, and evaluate your fitness. Taking an initial assessment of fitness can give you a starting point that you can compare your results to as you train. Ultimately, there’s no one size fits all workout and all bodies respond differently to exercise. So if you really want to get the best results, you should spend at least some time with a personal trainer. A personal trainer can tailor a workout that exactly fits your needs, as well as track your progress to make changes to your workout as you go.

 

As a general rule, the best exercises for different results depending on your goals are listed below.

 

If Your Goal Is Fat Loss:

Your best exercises will be aerobic and high intensity interval training (HIIT). Aerobic exercise can be time consuming and repetitive (think slogging it out on a treadmill or bike for an hour) but this level of exercise directly burns fat.

However, High Intensity Interval Training (HIIT) is a great alternative that helps you build endurance and burn fat in less time, while also training your speed, strength and agility. HIIT regimes can be designed by your personal trainer or you can attend fitness classes like Crossfit.

If You Want To Build Muscle:building muscle by lifting weights

You’ll need to hit the weights at least 2 or 3 times a week. Less than this and the muscles don’t get the stimulation they need to grow. However, exercising using weights more than 4 times a week could do more harm than good, and won’t allow your muscles to recover bigger and better than before. Join a local gym for access to the varied and heavy weights you’ll need to train correctly. A qualified personal trainer can show you how to lift weights safely and for the greatest effectiveness.

If Your Goal Is To Improve Fitness And Conditioning:

A varied and diverse exercise program will give you the best results. Interval training, drills or bootcamp style workouts will help to consistently push your limits and work different body systems. You can choose drills to focus on speed, agility, strength, power or balance, or choose a varied workout like Crossfit to work a range of body systems at once. A personal trainer can work with you to design a unique program targeted to your needs.

To produce results you can really notice, target your specific goals with a workout that’s uniquely designed for you.

The post The Best Exercises For Noticeable Results appeared first on 3Strong.

]]>
http://3strong.com/2017/02/13/best-exercises-noticeable-results/feed/ 0
Are Fitness Classes Worth It? http://3strong.com/2017/01/19/fitness-classes-worth/ http://3strong.com/2017/01/19/fitness-classes-worth/#respond Thu, 19 Jan 2017 21:59:32 +0000 http://3strong.com/?p=395 With the new year now here, we can hardly avoid hearing about New Years resolutions. For many people, that means a weight loss or fitness goal, aspiring to the ‘New Year, New You’ resolution. In an effort to achieve better health and improved fitness, gym memberships or fitness classes are one of the most favored […]

The post Are Fitness Classes Worth It? appeared first on 3Strong.

]]>
With the new year now here, we can hardly avoid hearing about New Years resolutions. For many people, that means a weight loss or fitness goal, aspiring to the ‘New Year, New You’ resolution. In an effort to achieve better health and improved fitness, gym memberships or fitness classes are one of the most favored options. But are fitness classes really worth it? Will a gym membership really help you stick to your goals? Here we look at some of the benefits of regular fitness classes to help determine if they will pay off for you.

investment in your healthAn Investment In Health

Your health is irreplaceable, and making an investment in better health can hardly be argued with. When it comes to exercise, there’s no magic pill that can take the place of a proper workout. Fitness classes provide the best quality exercise instruction, supervision and motivation to help you improve your health. Fitness classes can boost strength, endurance, flexibility, and agility, while boosting mood and keeping your heart, lungs, muscles and bones in peak condition. With more than 80% of U.S. adults not getting enough exercise, this is a huge risk factor when it comes to preventable diseases such as diabetes, heart disease and high blood pressure. By being regularly involved in exercise classes, you can enjoy better fitness and better health.

Safety and Well-Being

Because exercise classes are fully supervised in a safe, controlled and well-structured environment, fitness classes help you stay safe and avoid injury during exercise. Unfamiliar environments and new exercises can lead to increased personal risk or likelihood of injury. But with expert instruction and supervision, fitness classes keep you safe and healthy while exercising.

Better Resources

Fitness classes which are held in gyms have a number of excellent resources on hand to help assure your comfort and safety. With facilities including commercial level equipment,

Structured fitness classes allow you to enjoy the amenities of a fully equipped gym.

motivational-environmentMotivational Environment

Working out with a friend greatly improves your chances of staying motivated and achieving your goal. So what if you exercised with a whole group of like-minded and motivated people? The high energy and community oriented environment found in group fitness classes can help you stay on track until you reach your goal.

Expert Attention

Another benefit of group fitness classes is that you are properly monitored and supervised by a fitness professional while you work out. This ensures that you maintain safety while performing your exercise and that you get the most out of each class with expert instruction and motivation. Receiving professional instruction while you exercise helps you get better results from your workout in less time, while still avoiding the risk of injury.

Providing the opportunity to receive expert instruction in a friendly and supportive group environment, fitness classes offer one of the best ways to get in shape, which makes them truly worthwhile. Contact your local gym or Crossfit group to learn more about the opportunities that group fitness classes offer and how you can get involved to boost fitness and enjoy better health.

The post Are Fitness Classes Worth It? appeared first on 3Strong.

]]>
http://3strong.com/2017/01/19/fitness-classes-worth/feed/ 0
What’s the Best Way To Keep Track of Your Fitness Goals? http://3strong.com/2016/12/15/best-way-keep-track-fitness/ http://3strong.com/2016/12/15/best-way-keep-track-fitness/#respond Thu, 15 Dec 2016 21:22:47 +0000 http://3strong.com/?p=383 Starting a fitness program can be really exciting as you start to see the effects and changes on your body. But keeping track of your fitness over time can be more of a challenge. Many people give up on a fitness program within the first few months of starting, because they believe they’ve reached a […]

The post What’s the Best Way To Keep Track of Your Fitness Goals? appeared first on 3Strong.

]]>
Starting a fitness program can be really exciting as you start to see the effects and changes on your body. But keeping track of your fitness over time can be more of a challenge. Many people give up on a fitness program within the first few months of starting, because they believe they’ve reached a ‘plateau’ and are no longer seeing improvements in their fitness or body. But this is exactly why proper fitness tracking is so essential – it helps to highlight the fitness improvements you have made across a wide range of areas, rather than in just one specific area like strength or body fat percentage. Here we look at 6 of the best ways to keep track of your fitness for a more holistic view of your progress and status.

Write Down Your Training Schedule

Writing down your training schedule is absolutely essential to remember the exercises, loads, sets and reps that you performed on a particular day. While you might think that you’ll be able to simply remember what you did last week, as training schedules change so frequently, this can be a very unreliable method. Performing a prescribed set of exercises, such as with Crossfit can help with keeping a training schedule as the training is universal, and you can look up past

note-reps-sets

“In order to make your workouts most effective, it’s critical that you log your sets, reps and loads.”

workouts to see what was done. It’s always advisable to keep a personal log however to note your individual take on the workout.

Note Your Reps and Sets

In order to make your workouts most effective, it’s critical that you log your sets, reps and loads. This is so you can gradually increase your overall load as you train, ensuring that you continue to get stronger and better. This can also help when you stop seeing obvious changes in your body or other progress metric. Seeing that your reps and sets have continued to increase is proof that your strength and fitness is still increasing too.

Fitness Testing

If you’re looking to track your fitness in a holistic sense, fitness testing is essential. Fitness testing provides an accurate and specific way to keep track of your fitness by testing a range of specific skills. Fitness testing usually assesses specific fitness skills such as speed, power, agility, strength, endurance, balance and flexibility. A certified personal trainer or fitness professional at a local gym can develop a series of tests to assess your overall fitness, or your capabilities in a specific area. Retesting over a period of time can help you to gain an idea of how your fitness as you train.

Keep A Food Diary

measurements

“Body measurements can add to the picture of your health and give you exciting feedback”

If you are trying to measure your progress on a weight loss program or muscle gain program, but you’re seeing a plateau in your weight at the moment, keeping a food diary can add an extra level of mindfulness to what you’re eating to help you stay on track.

Measurements

While body measurements are not the preferred method for assessing fitness in an overall sense, they can add to the picture of your health and give you exciting feedback as to how your body may be changing with training. In addition to weight and body fat percentage, be sure to measure circumferences and muscle mass too where possible.

Tracking your fitness can provide motivation for training and help boost you out of a plateau, so talk to your certified personal trainer today about the right fitness testing for you.

The post What’s the Best Way To Keep Track of Your Fitness Goals? appeared first on 3Strong.

]]>
http://3strong.com/2016/12/15/best-way-keep-track-fitness/feed/ 0
Top 10 Ways to Get The Most Out of Your Crossfit Workout http://3strong.com/2016/11/17/top-10-ways-get-crossfit-workout/ http://3strong.com/2016/11/17/top-10-ways-get-crossfit-workout/#respond Thu, 17 Nov 2016 21:20:30 +0000 http://3strong.com/?p=370 Crossfit has quickly become one of the most popular and widespread training methods around the world, loved for its high-energy approach to challenging workouts and community feel with thousands of gyms around the world all participating in the daily workout together. Whether you’ve just started Crossfit, are making strong gains in your workouts, or you’ve […]

The post Top 10 Ways to Get The Most Out of Your Crossfit Workout appeared first on 3Strong.

]]>
Crossfit has quickly become one of the most popular and widespread training methods around the world, loved for its high-energy approach to challenging workouts and community feel with thousands of gyms around the world all participating in the daily workout together. Whether you’ve just started Crossfit, are making strong gains in your workouts, or you’ve hit a plateau and want to kick start your results, these top 10 tips for getting more out of your Crossfit workout are perfect for you.

Set Goals

Setting clear and defined goals helps to keep you motivated and engaged in your workouts, and adds impetus to ensuring that you show up for training and put in your best effort. Goals help you stay on track and give you something to work towards, so you keep steadily improving.

Warm Up and Stretch

stretching before a crossfit workoutCrossfit workouts entail an intense and varied range of movements, and preparation for these movements is key. Conducting a routine of stretch and mobility exercises on a regular basis is absolutely essential to keep your body healthy.

Get Your Nutrition Right

One of the benefits of working with a certified personal trainer is ensuring that your approach to better health covers all area of your life, including proper nutrition to ensure you’re eating the right kind of foods and enough of them to support your workout routine.

Take It Slow

Moving too fast in Crossfit can lead to injuries or poor technique, which will only damage your performance in the long term. Take it slow and steady and with patience you will see amazing results.

Keep A Record of Your Progress

Keeping a record of your progress not only allows you to see what you’ve done and where you’re up to, but helps to keep you motivated as you look back on all you’ve accomplished.

Don’t Be Afraid of A Little Competition

Crossfit can also be a competitive sport, and a little competition can be great to help you stay motivated and keep you turning up at training regularly. This can be a way to engage with others in your gym and help you stay inspired to continue working hard.

Don’t Take Yourself Too Seriously

That being said, while competition can be healthy, it’s important to not take yourself too seriously. The best results from training often come from working with a team or certified personal trainer, developing a cooperative and supportive atmosphere and an enjoyable workout experience.

Attend a Local Crossfit Gym

A local CrossFit gym can provide state of the art equipment, personal trainers on site to help with any routines or lifts, and the support, encouragement and structure you need to succeed.rest-recover-from-crossfit-training

Take Time To Rest and Recover

 

Sleep, rest and recovery time are underrated but essential parts of any workout routine, and Crossfit is no exception. While it may be tempting to spend more hours at the gym and burn the candle at both ends, this approach usually backfires in the long run.

Enjoy Your Workout

Having an enjoyable and inspiring workout experience is one of the best ways to stay motivated in your exercise efforts and get more out of each and every Crossfit workout.

The post Top 10 Ways to Get The Most Out of Your Crossfit Workout appeared first on 3Strong.

]]>
http://3strong.com/2016/11/17/top-10-ways-get-crossfit-workout/feed/ 0