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10 Tips To Break Out of a Fitness Rut

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10 Tips To Break Out of a Fitness Rut

Every now and then everyone gets into a fitness rut. We don’t feel like working out. Our routine seems too monotonous and we lose our training mojo. When we do manage to drag ourselves through the gym door, we just can’t be bothered exerting ourselves.

A negative attitude will not benefit our fitness endeavors. When we’re in a rut, we need to break out of it. Fortunately, there are many ways to do just that. Here are the top 10 ways to break out of a fitness rut.

break-out-of-fitness-rut

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The Health And Fitness Benefits Of Lifting Weights

If you’ve ever been to a gym, you know the guy I’m about to talk about. The guy that wears that weird tank top. He screams every time he lifts a weight, and you’re sure that vein in his head is eventually going to pop. Between sets, he spends an uncomfortable amount of time looking at himself in the mirror, posing and flexing for the world to see. Yeah, you know at least one guy like that.

 

Even though he might be a little obnoxious, he’s using weight lifting to enhance his health and fitness. For that guy, though, he might be lifting weights strictly for the aesthetics. That doesn’t change the result, however. He’s still healthier because of his weight lifting routine.

 

Now, you’re probably thinking that you don’t want to be as big and bulky as that guy. Don’t worry; you won’t. That guy lives in the gym, and you don’t need to adopt his routine or his caloric intake.

 

All you need to do is adopt a simple weight training routine, and your body will thank you.

 

In this article, we will explore the many reasons why you should lift weights and the benefits that come along with it.

 

Weight Training Is For More Than Muscles

Everyone knows that weight training builds muscles. But did you also know it can strengthen your bones and even help rebuild bones? This is especially helpful for people older in age with the risk of developing osteoporosis, and bones that are more brittle to begin with.  

 

After age 40, a combination of age-related changes, inactivity, and inadequate nutrition causes us to lose 1% of our bone mass every year. Weight training can help counteract that.

 

Studies have shown that lifting weights plays a role in slowing bone loss, and even building bone. Activities that put stress on bones can nudge your bone-forming cells into action. The stress from weight lifting comes from the pushing and tugging on your bones during training. That results in stronger, denser bones.

 

The Benefits No One Tells You About

Along with helping your body regrow bone, there are several more benefits of weight lifting that no one talks about. We all know lifting weights will give you big arms and a toned chest, but what are the benefits we don’t know about?

 

Lower Abdominal Fat. Іn а 2014 studу Наrvаrd rеsеаrсhеrs fоllоwеd 10,500 mеn оvеr thе соursе оf 12 уеаrs аnd fоund thаt strеngth trаіnіng іs mоrе еffесtіvе аt рrеvеntіng іnсrеаsеs іn аbdоmіnаl fаt thаn саrdіоvаsсulаr ехеrсіsе.

 

Веttеr Cаrdіоvаsсulаr Hеаlth. Vіsсеrаl fаt sіts іn аnd аrоund thе vіtаl оrgаns, іnсludіng thе hеаrt. Lifting weights reduces your amount of visceral fat, іmрrоving hеаrt hеаlth.

 

Соntrоllеd Blооd Sugаr. A 2013 rеvіеw рublіshеd іn thе јоurnаl ВіоМеd Rеsеаrсh Іntеrnаtіоnаl shоws thаt strеngth trаіnіng аlsо іmрrоvеs thе musсlе’s аbіlіtу tо tаkе іn аnd usе gluсоsе, оr blооd sugаr.

 

Rеduсеd Risk Of Cancer. Vіsсеrаl fаt nоt оnlу іnсrеаsеs thе rіsk оf hеаrt dіsеаsе аnd dіаbеtеs, but іt саn аlsо рrоmоtе саnсеr dеvеlорmеnt — another reason to lift weights to remove your visceral fat.

 

Injury Prevention. Наvіng а gооd musсlе bаsе іs іmроrtаnt fоr аll mоvеmеnt, bаlаnсе, сооrdіnаtіоn аnd іnјurу рrеvеntіоn Іf your musсlеs are wеаk, іt рuts mоrе strеss оn іts соnnесtіng tеndоn аnd саn rеsult іn injury.

 

Improved Mental Health. Similar to “runners high” strength training also improves symptoms of clinical depression and anxiety. Along with еndоrрhіns, strеngth trаіnіng рrоvіdеs аn орроrtunіtу tо оvеrсоmе оbstасlеs and increase your mental resiliency.

 

Іmрrоvеd Flехіbіlіtу And Mоbіlіtу. When people think of flexibility, they think of yoga. Іt’s tіmе tо rеthіnk уоur strеtсhіng rоutіnе. However, strеngth trаіnіng has been proven to іmрrоvе flехіbіlіtу іn bоth mеn аnd wоmеn. Eссеntrіс strеngth ехеrсіsеs that emphasize muscle lengthening mау рrоvіdе thе bіggеst bеnеfіt, іmрrоvіng hаmstrіng flехіbіlіtу twісе аs wеll аs stаtіс strеtсhіng.

 

Positive Body Image. Cоnsіstеnt strеngth trаіnіng іmрrоvеs bоdу іmаgе аnd реrсеіvеd рhуsісаl арреаrаnсе – nо mаttеr thе асtuаl аеsthеtіс rеsults.  Іmрrоvеmеnts іn mеntаl hеаlth аnd еnеrgу lеvеls, аs wеll аs fееlіngs оf ассоmрlіshmеnt, аrе thе lіkеlу causes of іmрrоvеd bоdу іmаgе.

 

Better Brain Health. Ѕtrеngth trаіnіng саn іmрrоvе brаіn роwеr асrоss а lіfеtіmе, with thе еffесts strоngеst іn оldеr аdults suffеrіng frоm соgnіtіvе dесlіnе.

 

The Reduced Risk Of Heart Attack And Stroke

If you still need a little more motivation to start lifting weights, this should do it. One of the most significant benefits of weight lifting is the effect it has on your overall health. Lifting weights makes you a healthier person overall. Recently, however, strength training has been proven to reduce the risk of heart attack or stroke.

 

The study was undertaken at the Cooper Clinic in Dallas. More than 12,500 patient records were anonymized for men and women, most of them middle-aged, who had visited the clinic at least twice between 1987 and 2006. The subjects were categorized according to their reported resistance exercise routines, ranging from those who never lifted to those who completed one, two, three or more weekly sessions.

 

Another category was aerobic exercise and whether subjects met the standard recommendation of 150 minutes per week of brisk workouts. This exercise data was then cross-checked against heart attacks, strokes and deaths during the 11 years or so after each participant’s last clinic visit.

 

What they found was pretty dramatic. The risk of experiencing a heart attack or stroke was about 50% lower for people who occasionally lifted weights compared to those who never lifted. The people who lifted twice a week for nearly an hour total had the most significant declines in risk.

 

This is great news for weight lifters because it finally proves that there are heart benefits even with a very small amount of resistance exercises.

 

Weight Lifting For Beginners

If you’ve never done any type of weight lifting before, it can be pretty intimidating to get started. Just mustering up enough courage to walk into the gym is a huge accomplishment for many people. Hiring a personal trainer is always an option. They can teach you the ins and outs of everything, and help you design a workout that’s suited to your needs.

 

If you don’t want to hire a personal trainer, here are some rules of etiquette and common mistakes you should avoid when you’re first starting out.

 

Etiquette:

  • Always bring a towel so you can wipe off the machines, benches, and equipment you use.

  • Rerack all the weight and replace all the dumbbells or barbells that are used.

  • Don’t rest on machines, especially one that someone is waiting for. Most people are more than willing to share machines when asked nicely.

  • Leave your cell phone in your locker or car. Nothing is more distracting than listening to another person’s conversation when you’re trying to work out.

Mistakes To Avoid:

  • When first starting out, always start with weights lower than your expected ability and work your way up that first workout. If your form suffers, you may be using too much weight. Greater momentum increases the potential for injury and reduces effectiveness.

  • You could also not use enough weight. You want always to play it safe, but if you can perform 30 reps with a certain weight, it’s likely time to increase it a bit. A good rule of thumb is to increase the weight by 5% at a time.

  • Don’t move through repetitions too quickly or move too fast. Some of the perks of lifting weight in a slow and controlled manner include total muscle tension, more muscle-fiber activation, and less tissue trauma.

  • Not enough, or too much, rest. Either one can be a workout killer. The recommended rest period is between 30-90 seconds for overall fitness.

 

It’s As Simple As Up And Down

Did you ever imagine that picking something up and then putting it down could be so beneficial to your health?  That’s what weight lifting is, and it can work wonders for your mind and your body.

 

There are no magic pills, no complicated moves, and no expensive superfood shakes involved. All you have to do is lift weights, even just a little bit, and you will be better off because of it. You will look better, feel better, and you will likely live longer because of your weight training.

 

You don’t have to be “that guy” in the gym. No one expects you to squat 500lbs or do pull-ups for 30 minutes straight. Even the most straightforward routine will pack fantastic health benefits.

 

Don’t want to buy a gym membership? No problem. Amazon.com is your best friend because you can buy a weight bench, dumbbells, resistance bands, or anything else you need so you don’t have to leave the comfort of your own home but still get in a great workout.

 

So, what are you waiting for? Go grab a set of weights and start lifting.

 

Article republished with the author’s permission. Original text available on doublewoodsupplements.com

Check out the latest author’s article about Struggles with Fatigue.

The Health And Fitness Benefits
Of Lifting Weights

weight-lifting-health

If you’ve ever been to a gym, you know the guy I’m about to talk about. The guy that wears that weird tank top. He screams every time he lifts a weight, and you’re sure that vein in his head is eventually going to pop. Between sets, he spends an uncomfortable amount of time looking at himself in the mirror, posing and flexing for the world to see. Yeah, you know at least one guy like that.

Even though he might be a little obnoxious, he’s using weight lifting to enhance his health and fitness. For that guy, though, he might be lifting weights strictly for the aesthetics. That doesn’t change the result, however. He’s still healthier because of his weight lifting routine.

Now, you’re probably thinking that you don’t want to be as big and bulky as that guy. Don’t worry; you won’t. That guy lives in the gym, and you don’t need to adopt his routine or his caloric intake.

All you need to do is adopt a simple weight training routine, and your body will thank you. In this article, we will explore the many reasons why you should lift weights and the benefits that come along with it.

Weight Training Is For More Than Muscles

weight-lifting-woman

Everyone knows that weight training builds muscles. But did you also know it can strengthen your bones and even help rebuild bones? This is especially helpful for people older in age with the risk of developing osteoporosis, and bones that are more brittle to begin with.  

After age 40, a combination of age-related changes, inactivity, and inadequate nutrition causes us to lose 1% of our bone mass every year. Weight training can help counteract that.

Studies have shown that lifting weights plays a role in slowing bone loss, and even building bone. Activities that put stress on bones can nudge your bone-forming cells into action. The stress from weight lifting comes from the pushing and tugging on your bones during training. That results in stronger, denser bones.

The Benefits No One Tells You About

curl-bro-weights

Along with helping your body regrow bone, there are several more benefits of weight lifting that no one talks about.

We all know lifting weights will give you big arms and a toned chest, but what are the benefits we don’t know about?

  • Lower Abdominal Fat. Іn а 2014 studу Наrvаrd rеsеаrсhеrs fоllоwеd 10,500 mеn оvеr thе соursе оf 12 уеаrs аnd fоund thаt strеngth trаіnіng іs mоrе еffесtіvе аt рrеvеntіng іnсrеаsеs іn аbdоmіnаl fаt thаn саrdіоvаsсulаr ехеrсіsе.
  • Веttеr Cаrdіоvаsсulаr Hеаlth. Vіsсеrаl fаt sіts іn аnd аrоund thе vіtаl оrgаns, іnсludіng thе hеаrt. Lifting weights reduces your amount of visceral fat, іmрrоving hеаrt hеаlth.
  • Соntrоllеd Blооd Sugаr. A 2013 rеvіеw рublіshеd іn thе јоurnаl ВіоМеd Rеsеаrсh Іntеrnаtіоnаl shоws thаt strеngth trаіnіng аlsо іmрrоvеs thе musсlе’s аbіlіtу tо tаkе іn аnd usе gluсоsе, оr blооd sugаr.
  • Rеduсеd Risk Of Cancer. Vіsсеrаl fаt nоt оnlу іnсrеаsеs thе rіsk оf hеаrt dіsеаsе аnd dіаbеtеs, but іt саn аlsо рrоmоtе саnсеr dеvеlорmеnt — another reason to lift weights to remove your visceral fat.
  • Injury Prevention. Наvіng а gооd musсlе bаsе іs іmроrtаnt fоr аll mоvеmеnt, bаlаnсе, сооrdіnаtіоn аnd іnјurу рrеvеntіоn Іf your musсlеs are wеаk, іt рuts mоrе strеss оn іts соnnесtіng tеndоn аnd саn rеsult іn injury.
  • Improved Mental Health. Similar to “runners high” strength training also improves symptoms of clinical depression and anxiety. Along with еndоrрhіns, strеngth trаіnіng рrоvіdеs аn орроrtunіtу tо оvеrсоmе оbstасlеs and increase your mental resiliency.
  • Іmрrоvеd Flехіbіlіtу And Mоbіlіtу. When people think of flexibility, they think of yoga. Іt’s tіmе tо rеthіnk уоur strеtсhіng rоutіnе. However, strеngth trаіnіng has been proven to іmрrоvе flехіbіlіtу іn bоth mеn аnd wоmеn. Eссеntrіс strеngth ехеrсіsеs that emphasize muscle lengthening mау рrоvіdе thе bіggеst bеnеfіt, іmрrоvіng hаmstrіng flехіbіlіtу twісе аs wеll аs stаtіс strеtсhіng.
  • Positive Body Image. Cоnsіstеnt strеngth trаіnіng іmрrоvеs bоdу іmаgе аnd реrсеіvеd рhуsісаl арреаrаnсе – nо mаttеr thе асtuаl аеsthеtіс rеsults. Іmрrоvеmеnts іn mеntаl hеаlth аnd еnеrgу lеvеls, аs wеll аs fееlіngs оf ассоmрlіshmеnt, аrе thе lіkеlу causes of іmрrоvеd bоdу іmаgе.
  • Better Brain Health. Ѕtrеngth trаіnіng саn іmрrоvе brаіn роwеr асrоss а lіfеtіmе, with thе еffесts strоngеst іn оldеr аdults suffеrіng frоm соgnіtіvе dесlіnе.

The Reduced Risk Of Heart Attack And Stroke

woman-curling-weights

If you still need a little more motivation to start lifting weights, this should do it. One of the most significant benefits of weight lifting is the effect it has on your overall health. Lifting weights makes you a healthier person overall. Recently, however, strength training has been proven to reduce the risk of heart attack or stroke.

The study was undertaken at the Cooper Clinic in Dallas. More than 12,500 patient records were anonymized for men and women, most of them middle-aged, who had visited the clinic at least twice between 1987 and 2006. The subjects were categorized according to their reported resistance exercise routines, ranging from those who never lifted to those who completed one, two, three or more weekly sessions.

Another category was aerobic exercise and whether subjects met the standard recommendation of 150 minutes per week of brisk workouts. This exercise data was then cross-checked against heart attacks, strokes and deaths during the 11 years or so after each participant’s last clinic visit.

What they found was pretty dramatic. The risk of experiencing a heart attack or stroke was about 50% lower for people who occasionally lifted weights compared to those who never lifted. The people who lifted twice a week for nearly an hour total had the most significant declines in risk.

This is great news for weight lifters because it finally proves that there are heart benefits even with a very small amount of resistance exercises.

Weight Lifting For Beginners

beginner-weight-lifting

If you’ve never done any type of weight lifting before, it can be pretty intimidating to get started. Just mustering up enough courage to walk into the gym is a huge accomplishment for many people. Hiring a personal trainer is always an option. They can teach you the ins and outs of everything, and help you design a workout that’s suited to your needs.

If you don’t want to hire a personal trainer, here are some rules of etiquette and common mistakes you should avoid when you’re first starting out.

Etiquette:

  • Always bring a towel so you can wipe off the machines, benches, and equipment you use. 
  • Rerack all the weight and replace all the dumbbells or barbells that are used.
  • Don’t rest on machines, especially one that someone is waiting for. Most people are more than willing to share machines when asked nicely.
  • Leave your cell phone in your locker or car. Nothing is more distracting than listening to another person’s conversation when you’re trying to work out.

Mistakes To Avoid:

  • When first starting out, always start with weights lower than your expected ability and work your way up that first workout. If your form suffers, you may be using too much weight. Greater momentum increases the potential for injury and reduces effectiveness.
  • You could also not use enough weight. You want always to play it safe, but if you can perform 30 reps with a certain weight, it’s likely time to increase it a bit. A good rule of thumb is to increase the weight by 5% at a time.
  • Don’t move through repetitions too quickly or move too fast. Some of the perks of lifting weight in a slow and controlled manner include total muscle tension, more muscle-fiber activation, and less tissue trauma. 
  • Not enough, or too much, rest. Either one can be a workout killer. The recommended rest period is between 30-90 seconds for overall fitness.

It’s As Simple As Up And Down

Did you ever imagine that picking something up and then putting it down could be so beneficial to your health?  That’s what weight lifting is, and it can work wonders for your mind and your body.

There are no magic pills, no complicated moves, and no expensive superfood shakes involved. All you have to do is lift weights, even just a little bit, and you will be better off because of it. You will look better, feel better, and you will likely live longer because of your weight training.

You don’t have to be “that guy” in the gym. No one expects you to squat 500lbs or do pull-ups for 30 minutes straight. Even the most straightforward routine will pack fantastic health benefits.

Don’t want to buy a gym membership? No problem. Amazon.com is your best friend because you can buy a weight bench, dumbbells, resistance bands, or anything else you need so you don’t have to leave the comfort of your own home but still get in a great workout.

So, what are you waiting for? Go grab a set of weights and start lifting.

9 Tips To Stick to Your Fitness Goals in 2017

It happens every year. In January the gym fills up with eager guys and girls bursting at the seams to work off their Xmas cheer and fulfill their New Year’s resolution. Yet by Easter, the vast majority of them are nowhere in sight. They have become fitness casualties, their get in shape goals a mocking memory of failure.

In order to avoid this sad fate, you have got to put in place certain key strategies that will ensure that fitness goals become a reality. Let’s take a look at 5 pillars that need to be in place to allow you to stick to your 2017 fitness objectives.

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Fitness Trends of 2017: Looking Ahead

With 2016 in the bag, it’s time to look ahead at the hottest new fitness trends coming your way in 2017. In this article, we’ll take a look at hot new workout trends that you can expect to make a splash on the fitness market in the months to come.

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The Best Personal Trainers

Take it to the Next Level

You’ve made the commitment to get in shape. You’ve even decided to join a gym. All you’ve got to do now is lace up your trainers and start sweating off those extra pounds, right?

Well, maybe not.

The final – and most important – element of your physical journey may well be a personal trainer. You may have seen trainers working with other people and considered their services to be an unnecessary luxury – after all, you’ve got access to the same training gear as them, so why pay for someone to hold your hand?

In this article, we’ll take a look just what a personal trainer can do to help you make a success of your fitness journey – and, no, it doesn’t involve holding your hand!

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How Yoga Can Help Get You Through the Boston Winter

 

When it’s wet and cold outside, your natural inclination might be to hibernate in front of the TV with a bunch of carb-loaded snack foods. While that picture does hold a certain amount of undeniable charm, consider another option – pulling out your yoga mat or, better yet, heading down to a local yoga class.

Yoga, in all its’ forms, is a natural aphrodisiac to counter the winter blues. In this article, we’ll uncover how it can help you to thrive during the dreaded New England winter. 

yoga

photo credit: Hamza

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Should You Choose A Local Gym Over A Chain?

When you’re ready to commit to getting fitter and healthier by joining a gym, the big chains may seem like an obvious choice. They’re the ones that are in your face, with splashy advertising campaigns and killer deals. But before you rush off to sign on the dotted line at your nearest Gold’s or Bally Fitness, take a moment to consider the downsides of joining a big box gym. It may just lead you to bypass the big guys as you seek out your friendly local health club.

 gym

photo credit: Richard

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Spinning: An Effective and Fun Group Exercise Class

Effective exercise is all about getting the most productive workout into the shortest amount of time. By that criteria, spinning has got to rank right up there as one of the most effective 60 minutes you can spend in the gym. Spinning is an indoor group cycling workout that teams you with powerful music to pump up the rhythm and intensity of your training.

Over the course of your hour long group cycle session, your experienced personal trainer will lead you through a course that covers flat land, hills, mountain peaks, time trials and interval training. You will burn calories like never before, at the same time giving your legs a great workout. But don’t worry if it all sounds too intense for you. Our instructors will ensure that you vary the pace and resistance so that you are working at your level.

spin-class

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10 Weight Loss Tips for the Summer

Summer is in full-swing, the birds are singing and the beach bodies have emerged. The good news is, it’s not too late to work off the effect those cold nights, large meals and lazy weekends have had on your body. Here are 10 proven ways to ditch the winter weight to reveal a leaner, meaner you this summer.

 

A photo posted by Evolve Fitness (@evolvefitness52) on

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Learn About Evolve Fitness

Best Gym in the Boston Area

Fitness is big in Boston. When it comes to finding a gym to call your own, you are pretty much spoiled for choice. But, if you’re wanting to train at one of the best gyms in Boston, you should seriously consider Evolve Fitness. Our Cambridge and Framingham facilities both offer the premium services and attention to detail that your body deserves. Here are the top ten reasons that Evolve Fitness is one of the best gyms in the entire Boston area.

 

 

A photo posted by Evolve Fitness (@evolvefitness52) on

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10 Tips To Break Out of a Fitness Rut

Every now and then everyone gets into a fitness rut. We don’t feel like working out. Our routine seems too monotonous and we lose our training mojo. When we do manage to drag ourselves through the gym door, we just can’t be bothered exerting ourselves.

A negative attitude will not benefit our fitness endeavors. When we’re in a rut, we need to break out of it. Fortunately, there are many ways to do just that. Here are the top 10 ways to break out of a fitness rut.

break-out-of-fitness-rut

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Why You Should Try BodyPump

BodyPump is the most popular barbell program on the planet. The reason is clear; it provides you with the most effective full body workout that you can get in under an hour. BodyPump also happens to be a whole lot of fun. If you are looking to strengthen your entire body in one exciting, muscle quivering session, then BodyPump is the perfect fit for you.

BodyPump is billed as the world’s fastest way to get in shape. It’s designed to tone and build muscle through repetitions (800 of them throughout the course of the workout), while stripping off body fat by boosting the metabolism. In doing so, BodyPump will strengthen every muscle group in your body.

BodyPump

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10 Reasons to Join a Health Club This Summer

The cold weather hibernation is over. It’s time to take stock and start working off those winter pounds. Your exercise options are many and varied:

  • Exercise at home by yourself
  • Plug in a fitness DVD
  • Join a BootCamp
  • Start jogging
  • Get into CrossFit
  • Sign up to a health club

So, what are you going to do? Making the decision to take control of your body is a great start. Now comes the follow through.

The bad news is that 80% of people who make the decision to get in shape fail to achieve their goals. A key reason has to do with the place they choose to exercise. No matter how well intentioned they are, people who work out at home are far less likely to succeed than those who sign up to a commercial fitness center. Which is why your second key health decision needs to be to join a health club.

Here are 10 compelling reasons why joining a health club will get you to your goals faster.

health club

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Strengthening Your Core with CXWORX

What is CXWORX?

CXWorx is the hot new workout out of the Les Mills stable. It’s designed to rock your core in a 30-minute group class at your fitness level.

A core-centric workout allows you to develop the power base of a truly fit and strong body. That’s because everything we do, from picking up a ball to reaching for an apple, originates from the core. As the Les Mills coaches are fond of saying, ‘the core is the glue that holds everything together.’

cxworks

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Why Zumba Is An Underrated Fitness Class

There are so many fitness class options available nowadays that it can be difficult to decide which one to take. One class that is often overlooked is Zumba. This Colombian inspired dance fitness program has been around for more than a decade and can easily be overshadowed by newer, trendier workouts. Zumba, however, offers everything that you want, and need, in a fitness class.

Here are ten reasons why your body deserves to get down with Zumba.

Zumba Class

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Unexpected Benefits of Bikram Yoga

What is Bikram Yoga?

Bikram Yoga, also known as ‘Hot Yoga’, is the popular yoga sensation that has recently swept across America. But Bikram Yoga isn’t one of those here today, gone tomorrow fitness crazes that pop up every so often. It is an ancient training style with proven health giving benefits that can transform your life.

Bikram Yoga consists of 26 yoga poses done in a specific series over 90 minutes. Over the course of that 90-minute class, you go through two sets of each posture. It is known as Hot Yoga because the classes are held in an elevated temperature environment – the room is set to 105 degrees fahrenheit. The humidity of the room is kept to about 40 per cent. That means that you’ll be walking out of the session soaked in sweat.

Bikram Yoga differs from other types of yoga in that it is purposefully done in a hotter environment. This, in effect, transfers the training environment of India to anywhere around the world. The benefit of this is that it opens up the muscles to stretch more safely, increase the cardiovascular workout and to provide a safer stretching environment.

Bikram-Yoga

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How to Find the Right Gym in Boston

Boston is home to a lot of gyms. That makes it a great city to get in shape in, but also a rather confusing one when it comes to selecting the gym that’s best for you to claim as your training base.  Many gyms offer special promotions, along with flashy bells and whistles in order to get your business. If you don’t do your research, you may end up training in an uninspiring environment with sub par equipment. At Evolve Fitness, we firmly believe that our gyms offer the best experience AND value in the greater Boston area, but we thought we would put together a list of 10 things to look out for when searching for the right Boston gym to meet your fitness needs.

boston-gym

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10 Benefits of Group Exercise Classes

Group exercise classes have been a mainstay of the gym environment since the leotard and spandex wearing Aerobics craze of the ‘80’s. According to recent research, however, more and more men are getting into what used to be a female dominated activity. If you haven’t experienced the thrill of successfully making it through a group class, it’s about time you did. Here are 10 reasons why group exercise deserves to be a part of your fitness program:

group exercise classes

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5 Fitness Tips From our Personal Trainers

 When it comes to getting in top shape, there’s never a shortage of advice on how to train and what to eat. The problem is that much of it is contradictory, and some of it just downright wrong. Here at Evolve Fitness, we know how important it is get accurate knowledge about training, nutrition, and recuperation. You might have seen our recent post about the importance of hiring a personal trainer in 2016, but for this article, we wanted to go in-depth with the personal trainers at our Cambridge location for their top tips on getting in (and staying in) shape.

Check out what they had to say . . .

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The Six Pilates Principles

Develop Stability, Stamina, Balance and Flexibility

Pilates has exploded in popularity over the past several years in the US, and Evolve Fitness classes are no exception. For men and women of all ages, we’ve found that pilates is consistently one of our most popular group exercise classes in both Cambridge and Framingham, and interest only seems to grow with each passing year.

Have you ever wondered what the hype is all about?

Pilates focuses on core strength and exercises both mind and body to develop stability, stamina, balance and flexibility. There are countless benefits to a regular practice, but in this article, we want to focus on some of the core principles of the methodology that some members might not be familiar with. Known as the “six principles of pilates”, these fundamental teachings are an integral component of any worthwhile class, and understanding them will go a long way towards preparing you to begin a regular practice of your own. 

pilates in cambridge

 

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BODYCOMBAT - An Innovative And Intense Group Exercise Class

Have you heard about BODYCOMBAT™?

BodyCombat is a LES MILLS™ produced group exercise class that combines elements of various martial arts disciplines, such as Karate, Boxing, Taekwondo, Tai Chi and Muay Thai. Combining driving, inspiring music with an energetic full-body cardio workout, this class is a great fit for both diehard fitness fanatics and casual gym-goers that are looking for a change of pace.

What sounds like more fun? An hour on the treadmill? Or punching and kicking along with an upbeat soundtrack on your way to the best shape of your life? I know what I’d prefer!

bodycombat in cambridge and framingham

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Evolve Fitness Member Shares Love For Boxing

When you think of boxing, what’s the first thing that comes to mind? 

Mike Tyson? Floyd Mayweather? Rocky Balboa? 

How About A 64 Year Old Woman?

Odds are, a mild mannered female in her sixties is probably not the first thing you think of. But there is a growing movement of women out there that are taking up boxing and loving it, proving that you don’t have to be an aggressive male to enjoy this historically testosterone dominated activity.

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Five Benefits Of Taking An Evolve Fitness Spin Class

Have you ever heard that sound of loud music thumping from the group exercise room at your gym and thought “man, that sounds like fun”? Odds are, that’s a spinning class you’re hearing. Spinning is a group exercise class that has exploded in popularity over the past several years in the US, marked by a rigorous stationary cycling routine set to energetic music.

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5 Different Types of Yoga Classes You'll Find in Cambridge

Start Yoga This Year

You’re not alone.

Increased flexibility and range of motion, reduced risk of injury and joint pain, and improved focus/mental clarity are just some of the reported benefits of a regular practice.

But trying to decide which yoga class to take can be confusing, especially in the Cambridge, MA area where yoga studios are a plenty. There are many different styles of yoga classes, and in Boston you’ll find everything from beginner tutorials to hardcore advanced seminars.

At Evolve Fitness, we pride ourselves on offering a diverse selection of group exercise classes catering to all levels of experience, and yoga is no exception. We offer several different free yoga classes at both our Framingham and Cambridge, MA locations, and we’re going to spend some time today breaking down a few of the different styles that you might run into at a typical class.

Yoga in Cambridge, MA

Photo Credit: g-useppe

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Hire A Personal Trainer To Stick To New Year's Resolutions

Hire A Personal Trainer

The holidays are coming to a close, the new year has officially begun, and it’s time to snap back to reality.

We’ve all been there.

You’ve made a few new year’s resolutions, and THIS is going to be the year that you actually stick to them. Inevitably, at least one of your determinations this year probably has something to do with physical fitness.

Maybe you want to lose weight, or put on muscle, or add a few miles to your distance running. Maybe you want to crush your previous Spinning performance, or practice Yoga five days a week. Or maybe you just want to get in shape and feel better about yourself.

Whatever your goals are, and whatever the reasons are behind them, the new year really is an excellent opportunity to set expectations for yourself and exceed them.

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Nutrition Advice For The Holidays From Evolve Fitness

Achieve Your Fitness Goals in 2016

For many of us, the holiday season means enjoying time off with family and friends, copious amounts of food, and maybe a glass or two (or three) of egg nog.

And why not? We’ve earned it, right?

But unfortunately, it can be a little too easy to undo months worth of hard work at the gym with a few over-indulgent weeks in November and December. Don’t get me wrong, there’s nothing wrong with skipping your workout to enjoy a holiday party or a family gathering. But if you want to stay on track for your fitness goals this holiday season, it’s important to strike a balance between fun and health during this tempting time of year.

So with that in mind, Evolve Fitness has decided to put together a list of some of our favorite health and wellness tips for the holidays.  Enjoying holiday traditions with loved ones is the best part of this time of year, and not something to take for granted. But at Evolve Fitness, we believe that it’s possible to do so while still setting yourself up for your healthiest year yet in 2016! So hopefully this list will help you and your family brainstorm ways in which you can enjoy your holiday traditions while still living a balanced, health-conscious lifestyle.

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