How to Fuel your New Workout - Tips from local registered dietitian Dr. Cece Reeder
With new fitness routines from New Year’s resolutions, adapting your nutrition is crucial for sustained performance. Dr. Kelsey Reeder answers common questions about performance nutrition, including the importance of pre- and post-workout meals, protein intake, and the role of supplements.
Article by Dr. Cece Reeder
With new fitness routines established from New Year’s resolutions, it is important to ensure that adaptations in nutrition are made to sustain performance. This month, I’m answering the most commonly asked questions pertaining to performance nutrition.
Should I eat before working out?
It is important to fuel our bodies prior to exercising, ideally eating within 1-4 hours leading up to the exercise. For those that are early morning exercisers, this is especially important to consider since the last time your body was fueled was likely 8 or more hours before hand. Overnight, our body is relying on the food we consumed at dinner to keep our body functioning, so when we wake up, our energy stores are low. These energy stores that are being used overnight are the storage form of carbohydrates. Carbohydrates, despite their terrible publicity, are essential for life and to fuel our exercise routines.
Some of the bad press associated with carbohydrates is that it provides us with “quick energy.” This same reason why many people are fearful of carbs is why they are beneficial for exercise - the quick breakdown allows us to to have energy readily available to continue on with exercise. Research suggests that those that consume a diet lower in carbohydrates actually may experience lactic acid production (aka that “burning” sensation) earlier in exercise, which tends to prohibit individuals from lasting longer.
Because of the benefits of carbohydrates, it is recommended to consume carbs before exercising. It’s a common misconception that protein is needed prior to exercise; however, consuming protein or dietary fats beforehand does not lend to improved outcomes; rather, consumption of these two macronutrients can create gastrointestinal distress during movement.
Short answer: Yes! Especially carbs!
What is the best timing to eat after exercising?
Exercise depletes the body of energy, so we want to ensure that we are refueling properly. Replenishing the body of carbohydrates and protein thirty minutes to an hour after exercise is associated with the most benefits in muscle recovery. This is not to say that waiting to eat past the hour post-exercise mark is “bad;” however, it is not as optimal for our body.
Short answer: Carbs and protein within 30 minutes to an hour after exercise.
How many grams of protein should I be consuming per day?
Frankly speaking, some of the growing trends on social media providing advice of protein needs is frightening. Not only are some of the recommendations near impossible to meet, but they fail to provide an individual approach; meaning, they do not consider an individual’s medical history, physical activity, or personal goals. Further, the majority of protein recommendations are far too high, which can cause an array of health consequences. A good rule of thumb for generalized protein recommendations includes making a quarter of your plate at mealtime a source of protein. For more personalized information, consult a qualified health professional.
Short answer: Protein recommendations should be personalized and most individuals are likely meeting protein needs with their existing diet.
What supplements should I be taking to improve my performance?
It seems like every so often a new supplement garners the attention and affection of the population. Supplements can be beneficial; however, it is also based on an individual. Some factors that dietitians consider before recommending supplements includes: an individual’s overall diet, lab work, medication, and other regularly consumed supplements and herbs. Instead of relying on a friend or celebrity for supplement advice, remind yourself that your individual needs and lifestyle is not the exact same, and what is best for one person, may not be best for you.
Short answer: Be weary of attractive marketing for supplements, they may not always be necessary.
Nutrition can enhance your fitness routine, and maintaining the mindset that nutrition is a personalized science and food is fuel can help ensure that you are making the most of your next workout!
Dr. Kelsey “Cece” Reeder, DCN, RD is a clinical and private practice registered dietitian in Fairfield County. Dr. Cece is now accepting new patients! Email nutrition@club-sweat.com for any inquiries.
Your New Delectable Summer Salad - One local Doctorate Student in Clinical Nutrition shares her healthy salad recipe of the season
Learn how to build a nutritious and satisfying salad using chickpeas, buckwheat, and fresh vegetables. Follow our easy recipe for a healthy meal.
When building a salad, especially when looking to enjoy a salad as a meal, we want to ensure that we are providing our body with all of the necessary components of a meal. To build a salad, I like to first pick out my whole grain and protein source. In this salad, I’m combining my whole grain, buckwheat, with chickpeas to create a complete protein. I begin to think of what base and vegetables I can combine to provide an enjoyable texture and flavor to the salad. To top it off, I like to incorporate a dressing to make the salad more unique and serve as a source of healthy dietary fat.
Approximately 2-4 servings
Ingredients:
- 1 can chickpeas
- 1-2 tsp. garlic powder
- Black pepper to taste
- 1 cup buckwheat
- 1 tbsp. red wine vinegar
- 2 tbsp. Garlic pesto
- 1 lemon
- 1 cucumber
- 1 tomato
- 1 carrot (shredded)
- 1 bunch of kale
- 1 bunch of Swiss chard
- 1 bunch of scallions
Preparation:
1. Preheat oven to 450º
2. Drain chickpeas and place on an aluminum foil-lined sheet pan
3. Lightly dress the chickpeas with olive oil and sprinkle with garlic powder and black pepper to taste
4. Roast chickpeas in the oven for approximately 20 minutes
5. Start to cook buckwheat: boil 2 parts water to 1 part buckwheat; once water is boiling, add buckwheat to the pot. Cover the pot and let simmer for 20 minutes (or follow package directions)
6. Wash and prepare produce for salad (chop kale and Swiss chard for the base; slice cucumbers, tomatoes, and scallions; shred carrots)
*tip: massage kale with lemon juice overnight to make the kale less bitter
7. Prepare pesto lemon vinaigrette dressing: 1 part red wine vinegar to 2 parts pesto + lemon juice to taste
8. Combine ingredients in a large bowl, drizzle on the pesto lemon vinaigrette
9. Mix, serve, and enjoy!
Nutrition Goals on the Go
Learn essential tips for eating healthy while on vacation, including meal planning, hydration strategies, and easy recipes to prepare for your return.
Vacation season is in full swing in August, but that doesn’t mean that our nutrition goals have to stay behind at home!
We want to find a balance of finding enjoyment in what we eat, while also consuming foods that nourish and fuel our bodies to complete our desired activities.
While away from home, we are away from a kitchen; therefore, many, if not all, meals are eaten out at restaurants. Given this reality, my tips featured in April’s issue for eating out at restaurants are certainly applicable.
1. Don’t “save up” for a night out
2. Make your meal balanced
3. Eat seasonally
4. Take advantage of leftovers
5. Practice mindfulness at your meal
Tips that are more unique to vacationing:
1. Make reservations ahead of time – Set a concrete plan of when you will eat at least one of your meals. This will help to plan the remainder of your meals, while mitigating the amounts of times that you reach a point of starvation. This will help with maintaining mindful eating practices.
2. Check out the menu ahead of time – Since you are booking your reservation ahead of time, you can take that moment to look at the menu and plan how to make a complete, balanced meal based on the menu offerings!
3. Pack your snacks – Traveling with snacks is always a great idea. You never know if there will be a transportation related delay or if your planned excursion exhausted you out and you are hungrier than anticipated! Packing items like mixed nuts, beef jerky, peanut butter and crackers, a protein bar, or even fruit that doesn’t require refrigeration can help tide you over for your next meal – and keep the happy vacation mood lifted!
4. Stay hydrated – The act of traveling; whether by train, plane, or automobile, is taxing and often leaves individuals dehydrated. Packing your favorite reusable water bottle is a great way to ensure you have water readily available and it also serves as a method of measuring the amount of water consumed. If you are unsure about the water quality in your destination, I recommend traveling with a water bottle that has a filter!
5. Plan for your return – What’s the worst part of vacation? Coming back to reality, but by planning ahead and making these super easy egg bites, you have a high protein first meal covered! In addition to prepping your return meal, I also recommend prepping your grocery list. An easy way is, as you are cleaning out your refrigerator, write out your list.
Egg Bites
- Preheat oven at 400º
- Place chopped seasonal vegetables in a large muffin pan
August vegetables: bell peppers, chopped broccoli, leeks, mushrooms, summer squash, and tomatoes
- For meat lovers, you can also add sliced ham, bacon, or your favorite breakfast meat
- Add desired shredded cheese, like mozzarella or feta cheese, into the muffin pan
- In a separate bowl, combine one whole egg or the whites of 2 eggs, a splash of milk & stir
this is done per each egg bite!
- Combine egg white mixture into the muffin pan
- Bake for 20-25 minutes or until golden
- Let egg bites cool and place in freezer safe container to have ready for when you return home!
Your Summer Food Tips + Our Local Farmers Market Guide
Dive into the vibrant world of Farmers’ Markets this summer, featuring fresh produce highlights and delightful seasonal recipes.
As we continue eating foods in season, summer is the perfect chance to explore what is available to us locally through attending Farmers’ Markets!
Farmers’ Markets are not only a fun activity to pass time and enjoy the summer sun, but it allows us to connect with the grower that sources the food we’re placing on our table, find seasonal produce, and is a way to obtain produce in a more environmentally sound manner than other methods.
Looking for a Farmers’ Market near you? Check out our Farmers’ Market Guide below!
Over the summer, we see a larger amount of produce available in season, I’ve included a highlight of some of the produce that is available and two seasonal recipes!
New Canaan
Lumber Yard Lot (near the train station)
244 Elm Street
New Canaan, CT 06840
Open every Saturday until November 18, 2023
10:00am to 2:00pm
Darien
Goodwives Shopping Center: 25 Old Kings Hwy N, Darien, CT 06820
Every Wednesday 10-3
Old Greenwich
38 West End Avenue Old Greenwich
Wednesday 2:30-6pm
Greenwich
Commuter Parking Lot: Arch Street and Horseneck Lane Greenwich, CT
Saturdays: 9:30 AM – 1 PM
July Produce:
Avocado, blueberries, corn, cucumbers, mango, strawberries, field greens, peas, citrus, pineapple, tomatoes, watermelon, zucchini
Smashed Bean Summer Tacos:
Tacos are an easy dinner idea that can allow for leftovers to be transformed into a taco salad
Ingredients:
Quarter avocado, diced
Can of black beans
Grilled shrimp or chicken (optional)
1 tomato, diced
Half cup corn
Quarter red onion, diced
One lime
Sour cream
Small tortillas
Shredded cheese
Drain and rinse black beans and add to a pot with half a cup of water. Place on medium heat and cover the pot for about ten minutes. Once beans are soft, reduce heat to low and stir beans and carefully smash the beans till they are smooth and thick in texture. Stir in half of the diced onion into the smashed beans
While beans are cooking, prepare the salsa: combine the corn, tomatoes, and onions in a bowl; squeeze juice from half a lime and stir
Warm tortillas and line with smashed beans. Add grilled shrimp or chicken if desired, avocado, salsa, sour cream, shredded cheese, and a squeeze of lime juice
Watermelon Salad:
This simple salad just requires that the ingredients are prepared and combined. It is the perfect side dish to add more fruits and vegetables to a meal and also allows for a fun way to enjoy some of these seasonal items!
Ingredients:
Quarter of a watermelon, diced
One cucumber, chopped
Quarter red onion, diced
One cup of chickpeas
Third cup of feta cheese
Mint to taste
Lime juice from half a lime or to taste
Top Mistakes to Avoid on the Elliptical Machine
Explore common mistakes on the elliptical machine and how to correct them for optimal cardio workouts at Club Sweat in Westport. Exercise smarter with our expert tips and guidance!
Using the elliptical machine is a fantastic way to engage in low-impact, high-intensity cardio workouts that benefit your cardiovascular health and overall fitness. However, like any exercise equipment, improper use can lead to ineffective workouts or even injuries. At Club Sweat in Westport, Connecticut, we're dedicated to helping you achieve your fitness goals safely and effectively. Let's explore some common mistakes people make on the elliptical machine and how to correct them for a better workout experience.
Mistake #1: Slouching or Leaning on the Handles
Why it's a Problem: Leaning on the handles reduces the effectiveness of the workout by transferring weight off your legs. It also strains your back and shoulders.
Correction: Stand tall with a straight posture, engaging your core muscles. Lightly touch the handles for balance, but avoid leaning on them. Focus on using your legs to propel the machine.
Mistake #2: Using Incorrect Foot Positioning
Why it's a Problem: Placing your feet too far forward or backward on the pedals can lead to discomfort or strain on your knees and ankles.
Correction: Position your feet flat on the pedals, ensuring your weight is evenly distributed. Your knees should be slightly bent at all times during the motion.
Mistake #3: Not Using Enough Resistance
Why it's a Problem: Working out at a low resistance level limits the cardiovascular benefits and calorie burn of your workout.
Correction: Adjust the resistance level to challenge yourself without straining. Aim for a moderate level that allows you to maintain a steady pace while feeling a slight resistance.
Mistake #4: Holding Your Breath
Why it's a Problem: Holding your breath reduces oxygen flow to your muscles and can lead to dizziness or fatigue.
Correction: Breathe naturally throughout your workout. Inhale deeply through your nose and exhale through your mouth. Focus on maintaining a steady rhythm.
Mistake #5: Overstriding or Using Incorrect Motion
Why it's a Problem: Overstriding can strain your muscles and joints, particularly your hips and knees. Incorrect motion patterns can also lead to inefficient workouts.
Correction: Use a smooth, fluid motion with controlled strides. Avoid excessive swinging of your legs or jerky movements. Focus on a natural elliptical path that mimics walking or running.
Mistake #6: Not Paying Attention to Posture and Form
Why it's a Problem: Poor posture and form can lead to discomfort or injury over time, particularly in your lower back and joints.
Correction: Maintain a neutral spine and engage your core muscles throughout the workout. Keep your shoulders relaxed and avoid hunching forward.
Mistake #7: Skipping the Warm-Up or Cool-Down
Why it's a Problem: Skipping warm-up exercises can lead to muscle strain or injury. Skipping cool-down exercises can result in muscle soreness and stiffness.
Correction: Always start your workout with a 5-10 minute warm-up session to prepare your muscles and joints. End with a 5-10 minute cool-down session to gradually lower your heart rate and stretch your muscles.
Experience Safe and Effective Workouts at Club Sweat
At Club Sweat in Westport, Connecticut, our knowledgeable trainers are here to help you maximize your elliptical workouts. Visit our studio to learn proper techniques, receive personalized guidance, and enjoy a supportive environment that prioritizes your safety and fitness goals.
Stay Connected Anytime, Anywhere with Our Digital App
Can’t make it to our studio? Our Club Sweat digital app offers instructional videos, workout tips, and virtual classes to support your fitness journey from home or on the go. Stay connected with our community and access expert guidance wherever you are.
Join Us Today
Ready to achieve your fitness goals with effective elliptical workouts? Visit Club Sweat in Westport, Connecticut, and discover how to avoid common mistakes while using the elliptical machine. Download our app to start improving your workout technique and experiencing the benefits of safe and efficient exercise.
At Club Sweat, we’re committed to helping you exercise smarter and safer. Join our community and elevate your fitness journey with proper elliptical machine techniques!
Mental Health Benefits of Regular Exercise
Inform yourself about the mental health benefits of exercise at Club Sweat. From stress reduction to improved mood, discover how regular workouts in Westport can transform your well-being.
In the bustling town of Westport, Connecticut, amidst the daily grind and hectic schedules, taking care of our mental well-being is as crucial as maintaining physical fitness. At Club Sweat, we believe in the transformative power of exercise not only for physical health but also for mental clarity and emotional balance. Let's delve into how consistent exercise routines can significantly improve mental well-being and reduce stress.
The Mind-Body Connection
Stress Reduction: Regular exercise is a natural stress reliever. Physical activity stimulates the production of endorphins, often referred to as "feel-good" hormones, which can help reduce feelings of anxiety and tension.
Improved Mood: Exercise has been shown to elevate mood and combat symptoms of depression. It promotes neural growth and reduces inflammation in the brain, contributing to a sense of well-being and positivity.
Enhanced Cognitive Function: Physical activity boosts cognitive function and memory by increasing blood flow to the brain and promoting the growth of new brain cells. This can lead to improved focus, sharper thinking, and better decision-making abilities.
Better Sleep Quality: Regular exercise can enhance sleep quality by regulating your sleep-wake cycle and promoting deeper, more restorative sleep. A well-rested mind is better equipped to handle daily challenges and maintain emotional balance.
The Psychological Benefits
Increased Self-Esteem: Achieving fitness goals and improving physical health through exercise can boost self-esteem and confidence. It provides a sense of accomplishment and empowers individuals to overcome obstacles both in and out of the gym.
Social Interaction: Participating in group exercise classes or joining fitness communities fosters social connections and reduces feelings of loneliness or isolation. Social support plays a vital role in maintaining mental well-being.
Stress Management: Engaging in physical activity offers a healthy outlet for managing stress. Whether it's through cardiovascular exercise, strength training, or mindful activities like yoga, exercise helps release pent-up energy and tension.
Making Exercise a Habit
Start Small: Begin with manageable goals and gradually increase the intensity and duration of your workouts as your fitness level improves.
Find Enjoyment: Choose activities that you enjoy and look forward to. Whether it's dancing, hiking, or cycling, finding pleasure in exercise makes it easier to maintain a consistent routine.
Incorporate Variety: Mix up your workouts to prevent boredom and target different muscle groups. Try incorporating aerobic exercises, strength training, flexibility exercises, and mindfulness practices for a well-rounded approach.
Experience the Benefits at Club Sweat
At Club Sweat, we’re passionate about promoting holistic wellness through regular exercise. Our studio in Westport offers a variety of fitness classes and personalized training programs designed to enhance both physical fitness and mental health. Join our community and discover how exercise can transform your life, inside and out.
Stay Connected Anytime, Anywhere with Our Digital App
Can’t make it to our studio? Our Club Sweat digital app allows you to access our expertly guided workouts, mindfulness exercises, and wellness tips from the comfort of your home or on the go. Stay connected with our supportive community and prioritize your mental well-being wherever life takes you.
Join Us Today
Ready to prioritize your mental health with the power of exercise? Visit Club Sweat in Westport, Connecticut, and embark on a journey to a healthier mind and body. Download our app to start experiencing the mental health benefits of regular exercise today.
At Club Sweat, we’re committed to helping you achieve balance and well-being through fitness. Join our community and discover the profound impact of regular exercise on your mental health.
The Role of Music in High-Intensity Workouts
Ready to turn up the volume on your workouts? At Club Sweat in Westport, Connecticut, we're all about harnessing the power of music to take your fitness journey to the next level. Whether you're looking to boost your motivation, sharpen your focus, or simply groove through your workout, our handpicked playlists and top-notch sound systems are here to amp up every rep and stride. Dive into our music-infused workouts, whether you're sweating it out in our studio or rocking your routine at home with our digital app. Join us and let the beats fuel your fitness journey!
How Music Elevates Your Workout
Boosts Motivation and Energy: Upbeat music with a strong rhythm can elevate your mood and increase your motivation to exercise. It stimulates the release of dopamine, a neurotransmitter associated with pleasure and reward, making your workout more enjoyable and encouraging you to give it your all.
Improves Performance: Studies have shown that listening to music can enhance athletic performance by helping you maintain a consistent rhythm and pace during your workout. This is particularly beneficial for activities like high-intensity interval training (HIIT), where maintaining intensity is key.
Enhances Focus: Music acts as a powerful distraction from discomfort and fatigue, allowing you to stay focused on your movements and goals. It can improve concentration, making your workouts more efficient and effective.
Sets the Tone: The tempo and beat of music can influence your workout intensity. Faster tracks can push you during cardio sessions, while slower rhythms are perfect for warm-ups and cool-downs.
Reduces Perceived Effort: When you’re immersed in music, you may perceive your workout as less strenuous, enabling you to push yourself further and achieve better results.
Discover Our Playlist Experience
Curious about how music can enhance your workout? Visit the Home section of our website to get a taste of our specially curated playlists. Whether you’re at home, at the gym, or on the go, our playlists are designed to keep you motivated and energized throughout your fitness journey.
Experience Club Sweat with Music-Enhanced Workouts
At Club Sweat, we integrate the power of music into every aspect of your fitness experience. Our state-of-the-art studio in Westport features premium sound systems that deliver crisp, high-quality audio to complement your workouts. Join our vibrant community and enjoy the motivational benefits of music-enhanced training sessions.
Stay Fit Anytime, Anywhere with Our Digital App
Can’t make it to our studio? No problem! Our Club Sweat digital app brings the energy and expertise of our workouts directly to you. Access our curated playlists and expertly guided sessions from the comfort of your home or wherever your fitness journey takes you. With our app, you can experience the transformative power of music in your workouts anytime, anywhere.
Join Us Today
Ready to elevate your workout with the perfect playlist? Visit Club Sweat in Westport, Connecticut, and immerse yourself in a fitness environment where music fuels your performance. Don’t forget to download our app to access our playlists and enjoy the ultimate workout experience.
At Club Sweat, we’re committed to helping you achieve your fitness goals with innovative approaches and personalized guidance. Join our community and discover how music can amplify your high-intensity workouts!
Creating a Balanced Workout Routine Focused on the Elliptical Machine
We’re all about nailing that perfect workout blend for maximum fitness and feeling awesome. Picture this: hitting the elliptical, pumping iron, and getting down with functional exercises. It’s the recipe for a killer fitness plan that amps up your heart health, beefs up your muscles, and makes everyday moves a breeze. Ready to level up your weekly workouts? Here’s how to rock your fitness routine with us!
At Club Sweat in Westport, Connecticut, we believe that a balanced workout routine is the key to achieving optimal fitness and overall well-being. By focusing on a combination of the elliptical machine, weights, and functional exercises, you can create a comprehensive fitness plan that enhances cardiovascular health, builds strength, and improves everyday movements. Here’s how you can structure your weekly fitness plan to make the most of your workouts.
The Core Components of a Balanced Workout Routine
Elliptical Machine Workouts
Strength Training with Weights
Functional Exercises
Structuring Your Weekly Plan
Monday: Cardiovascular Focus
Warm-Up: 5 minutes of light cardio (e.g., brisk walking or gentle cycling)
Elliptical Machine: 30-40 minutes of steady-state cardio at a moderate resistance level
Cool-Down: 5 minutes of slow pedaling followed by static stretching
Tuesday: Strength Training with Weights
Warm-Up: 5 minutes of dynamic stretching
Strength Training:
Squats with dumbbells (3 sets of 12 reps)
Bench press or chest press (3 sets of 10 reps)
Deadlifts (3 sets of 10 reps)
Dumbbell rows (3 sets of 12 reps per side)
Planks (3 sets of 1 minute)
Cool-Down: 5 minutes of stretching focusing on the muscles worked
Wednesday: Functional Fitness
Warm-Up: 5 minutes of light cardio
Functional Exercises:
Kettlebell swings (3 sets of 15 reps)
Medicine ball slams (3 sets of 15 reps)
Step-ups with dumbbells (3 sets of 12 reps per side)
TRX rows (3 sets of 12 reps)
Core exercises (Russian twists, leg raises)
Cool-Down: 5 minutes of stretching
Thursday: Active Recovery
Activity: Light yoga or a gentle walk
Focus: Flexibility and mobility exercises to aid recovery
Friday: High-Intensity Interval Training (HIIT) on the Elliptical
Warm-Up: 5 minutes of light pedaling
HIIT Session:
1 minute of high resistance and high speed
2 minutes of low resistance and moderate speed
Repeat for 20-30 minutes
Cool-Down: 5 minutes of slow pedaling followed by stretching
Saturday: Total Body Strength and Functional Training
Warm-Up: 5 minutes of dynamic stretching
Circuit Training:
Lunges with bicep curls (3 sets of 12 reps per side)
Shoulder presses (3 sets of 12 reps)
Kettlebell deadlifts (3 sets of 15 reps)
TRX push-ups (3 sets of 10-12 reps)
Core exercises (planks, mountain climbers)
Cool-Down: 5 minutes of stretching
Sunday: Rest Day
Focus: Allow your body to rest and recover
Experience Club Sweat in Westport
At Club Sweat, our expert coaches are here to guide you through creating and maintaining a balanced workout routine that fits your goals and lifestyle. Visit our Westport studio to experience our state-of-the-art equipment, personalized coaching, and supportive community.
Stay Fit Anytime, Anywhere with Our Digital App
Can’t make it to our Westport studio? No problem! The Club Sweat digital app brings our top-notch fitness expertise to you, wherever you are. Access a variety of classes, personalized programs, and all the benefits of our elliptical, strength, and functional training workouts remotely. Our app ensures you stay on track with your fitness journey, whether at home or on the go.
Join Us Today
Ready to create a balanced workout routine that delivers results? Visit Club Sweat in Westport, Connecticut, and let our team help you achieve your fitness goals. Don’t forget to download our app to continue your fitness journey with us wherever you are.
At Club Sweat, we’re committed to your success and well-being. Join us and discover the power of a balanced workout routine!
The Importance of Warm-Up and Cool-Down in High-Intensity Training
Explore the importance of warm-up and cool-down routines in high-intensity training at Club Sweat in Westport, Connecticut. Learn how these practices enhance performance, reduce injury risks, and aid muscle recovery for effective workouts.
At Club Sweat in Westport, Connecticut, we are dedicated to helping you achieve your fitness goals safely and effectively. Whether you’re a seasoned athlete or just beginning your fitness journey, understanding the importance of proper warm-up and cool-down routines is essential for maximizing your high-intensity training sessions. Let's explore why these practices are crucial and share some essential tips for preparing your body for exercise and aiding recovery afterward.
Why Warm-Up and Cool-Down Matter
Warm-Up: A proper warm-up gradually increases your heart rate and blood flow to muscles, preparing your body for the demands of high-intensity exercise. It helps to:
Improve performance by enhancing muscle efficiency.
Reduce the risk of injuries by increasing muscle elasticity.
Prepare your mind and body for the workout ahead.
Cool-Down: Cooling down allows your body to transition back to a resting state. It helps to:
Gradually reduce heart rate and breathing.
Prevent blood pooling in the muscles, which can cause dizziness or fainting.
Promote muscle recovery and flexibility through stretching.
Essential Warm-Up Tips
Dynamic Stretching: Engage in movements that mimic the exercises you’ll be performing. Examples include leg swings, arm circles, and torso twists. Dynamic stretching increases range of motion and muscle temperature.
Light Cardio: Start with 5-10 minutes of light cardiovascular activity like jogging or cycling. This helps to gradually elevate your heart rate.
Specific Movements: Incorporate exercises specific to your workout. If you’re focusing on strength training, include bodyweight squats or push-ups to activate relevant muscles.
Essential Cool-Down Tips
Gradual Slowdown: After your workout, gradually decrease the intensity with 5-10 minutes of light activity, such as walking or gentle cycling.
Static Stretching: Focus on major muscle groups used during your workout. Hold each stretch for at least 15-30 seconds to improve flexibility and reduce muscle stiffness.
Hydration and Nutrition: Replenish fluids and nutrients lost during exercise. Drink water and consider a balanced snack with protein and carbohydrates to aid muscle recovery.
Experience Club Sweat
At Club Sweat, our experienced coaches emphasize the importance of incorporating warm-up and cool-down routines into every high-intensity training session. By visiting our studio in Westport, Connecticut, you can benefit from personalized guidance and learn the best techniques to prepare your body for exercise and ensure effective recovery.
Stay Fit Anytime, Anywhere with Our Digital App
Can't make it to our Westport studio? No problem! Our Club Sweat digital app offers all the benefits of our expert-guided workouts, including comprehensive warm-up and cool-down routines, right from the comfort of your home or on the go. With access to a variety of classes and personalized programs, you can maintain your fitness regimen and receive the best expertise from our coaches anytime, anywhere.
Join Us Today
Ready to optimize your high-intensity training with proper warm-up and cool-down routines? Visit Club Sweat in Westport, Connecticut, and let our team help you achieve your fitness goals safely and effectively. Don’t forget to download our app to continue your fitness journey with us wherever you are.
At Club Sweat, we’re committed to your health and fitness. Join us and discover the benefits of a well-rounded workout routine!
Benefits of Low-Impact, High-Intensity Workouts
At Club Sweat in Westport, Connecticut, we pride ourselves on offering fitness solutions that cater to all levels, from beginners to advanced athletes. One of the key approaches we emphasize is low-impact, high-intensity workouts. But what makes this method so effective, and why should you consider incorporating it into your fitness routine?
What Are Low-Impact, High-Intensity Workouts?
Low-impact workouts are exercises that minimize stress on your joints while still providing a challenging cardiovascular and strength-training experience. By focusing on movements that are gentle on the body, you can avoid common injuries associated with high-impact activities like running or jumping. However, when combined with high-intensity intervals, these workouts become powerful tools for achieving your fitness goals.
Advantages for Various Fitness Levels
Joint-Friendly: Whether you are new to fitness or have been working out for years, low-impact exercises like those on the elliptical machine, or using weights and functional exercises, provide a safer option. They help in maintaining the health of your joints, making it suitable for older adults, individuals recovering from injuries, or those with chronic pain.
Effective Calorie Burn: High-intensity intervals push your body to work harder in short bursts, increasing your heart rate and calorie burn. This combination ensures that even without high-impact movements, you can achieve significant results.
Improved Cardiovascular Health: By engaging in these workouts, you enhance your heart health without the excessive strain that can come from high-impact exercises. Consistent practice helps in lowering blood pressure and improving overall cardiovascular function.
Increased Strength and Endurance: Using weights and functional exercises within a low-impact, high-intensity framework helps build muscle and improve endurance. This balanced approach ensures comprehensive fitness development.
Experience It at Club Sweat
At Club Sweat, we have designed our studio and programs with your well-being in mind. Our experienced coaches will guide you through low-impact, high-intensity workouts that are tailored to your individual needs. Whether it's using our state-of-the-art elliptical machines or engaging in strength training and functional exercises, you’ll find a variety of options to keep your workouts fresh and effective.
Anytime, Anywhere with Club Sweat Digital App
Can’t make it to our Westport studio? No problem! Our digital app brings the expertise of Club Sweat coaches directly to you. Enjoy all the benefits of our low-impact, high-intensity workouts from the comfort of your home or on the go. With a wide range of classes and personalized programs, you can stay fit and healthy anytime, anywhere.
Join Us Today
Ready to experience the benefits of low-impact, high-intensity workouts? Visit Club Sweat in Westport, Connecticut, and let our team help you achieve your fitness goals. Don't forget to download our app to continue your journey with us wherever you are.
Embrace a healthier, stronger you with Club Sweat!
Why you need to join the best Online Workout programs
In a fast-moving world, almost everything is readily accessible. Downloadable online notes, online support, online interaction, training videos that can be replayed, and assessments/quizzes that can be taken anytime during the course help professionals learn better and faster. The easier courses are to be reached, the easier it is for professionals to reach their goals.
Online training is the art of knowledge transfer through the internet, from anywhere in the globe to targeted audiences who choose to learn a particular subject. Online training courses are of two kinds – free and paid versions. Professionals who excel in a particular field choose to teach and train students who are willing to take up online classes. Notes in PDFs, Word documents, video tutorials, and assessments are given as a package with the training modules, thereby helping students learn faster and easier. Also, some of the certifications and certificates that can be provided, to award candidates for their understanding capabilities, are highly valued by various organizations. Some companies offer training options before employees are made permanent in their jobs. This training does not end before the job begins: It rather continues through online courses by brushing up on concepts and new technologies. Here are a few advantages of online training that showcase how it helps improve an employee's professional life
Top 5 Reasons to join online training classes
1] Easy On The Pockets
With all these physical copies of books, notes, and professors to handle courses, traditional software training courses demand a very high price for certifications and course completion. In comparison to this, eBooks and notes are permanently saved in your hard drive when it comes to online training. Certifications are provided online, in printable format, with course completion recognition that can be shared on job-posting websites, social media, and more. Reference videos, course materials, and examination scores are saved and can be viewed multiple times, with no limit. Online courses are extremely cost-effective and can be utilized efficiently.
2] Flexibility
Technology demands newer updates and faster systems all the time. This can only be achieved with constant training and learning. Working a 9-5 job and pursuing courses may seem tiring if you have to go to a training center before or after work. Sometimes going to the training center may rob your weekends and eat up your free time. Online training courses can be taken anytime, anywhere. The only requirement would be an internet connection. Making time during your stay at home and taking online courses instead of watching television, and listening to audio/video files while traveling to and from work are some of the ways online training courses can be taken up. This ensures flexibility in terms of time and effort.
3] Information Retention
Online courses help trainees retain and remember information with attractive images, videos, legible fonts, movie clips, animated descriptions, and more. Real-life examples are also given to explain concepts better. Displaying information in well-crafted ways leads to a better understanding of learning content than taking notes with pen and paper. Face-to-face instructor-led training can force trainees to deviate from topics because of long lectures, where speech is the major mode of communication.
4] Interactive Community
One of the best things about online training classes is the online community, so look for courses that have an active online network where you can share ideas and knowledge. Online training is not done in isolation and engaging with your online colleagues pays dividends. Everyone has valuable comments to make and questions to ask. Everyone has the same opportunity to contribute to discussion forums and practical exercises, whether you are confident and extroverted or quieter and more reflective. Online training makes it easier to have an equal say and leads to a more collaborative and richer learning experience, as you discuss and share your ideas and share in the experience of others.
5] Expert Support
Check that your online training classes has a Course Facilitator. Well, qualified Course Facilitators should be available to moderate discussion forums and help you with any queries. Everyone needs help at times and this one-to-one contact ensures that you are not left in a learning vacuum where you are unsure about any aspects.
Do you want to start your Elliptical Classes?
We have everything in place for everyone, our gym is sanitized after every session. For those not ready or uncomfortable coming to classes in person, we have an online workout program to View Here.
Reach-out to our team and learn more about the elliptical training classes HERE!
Why you should consider elliptical training as your plan for healthy & fit life
Let’s take some time right now to go over what benefits there are to using an elliptical trainer as well as help you sort out a few elliptical workout plans that you can add to your usual weight loss plan. As you get started on your weight loss journey, one thing that you’ll definitely want to spend some time getting into place is a solid elliptical workout plan. The Elliptical machine is one of the best forms of cardio you could be doing for a variety of reasons, so if you have yet to give it a try, it may be time to shift your usual workouts over to see what it has to offer.
For those who are also at a heavier weight right now, you’ll find that the elliptical trainer is much more comfortable to use since it doesn’t have the up and down motion that running does, which just has that weight coming down on your body with each step you take.
Main Reasons Why You Should Try to Use An Elliptical Trainer?
Elliptical trainers are one of the relatively new forms of cardio equipment to hit the relation as back in the days like the treadmill and bike were your only two options. With this, people everywhere are welcoming the change to their sessions after experiencing positive results.
Perhaps the single most attractive feature of using the elliptical trainer is the fact that it’s a very low-impact workout. If you’re always running on the treadmill, all of this pounding can really build up over time and lead you to suffer from knee, back, or hip pain. Those who are already in pain no doubt felt some restriction as they went about their workouts and this could have caused them to put in less effort than they should.
Focus on the Upper And Lower Body Workout
The second reason why you should consider adding an elliptical workout plan into your overall routine is that it’s going to provide both an upper and lower body workout at the same time. With running or cycling, you’re predominantly only going to be working the lower body, so it’s not nearly as effective.
You’ll also be working against a higher resistance level when using the elliptical, which can prove to provide strong benefits as well. If you’re someone who isn’t performing weight lifting workouts in addition to your elliptical sessions, this definitely will prove to be an advantage.
With running or cycling, you may develop more muscle tone in your lower body, but very often the upper body will still stay soft and undefined.
High-Calorie Burns at all time
The next reason to integrate an elliptical workout plan into your weight loss routine is simply that it will burn so many calories. Sessions performed on this machine can easily burn 300-400 calories per 30 minutes, so if you go for an hour straight, that’s enough of a daily deficit to create at least one pound of fat loss per week.
This is partly because, unlike the treadmill or bike you are only working the lower body, while the elliptical work pretty much every muscle group in the body in its entirety. This definitely enhances the rate of weight loss you’re going to experience and may mean you don’t have to be quite as strict on your diet to see your desired rate of fat loss take place. Because it is working the upper body as well, you’ll get your heart rate up higher more easily when using the elliptical, which is also critical for improving your cardiovascular fitness.
Consistency In Your Workout Routine
Steady-state sessions are going to be great for beginners who are just starting out and at a slightly lower overall fitness level. Interval training is a very intense form of workout and for these beginners will likely be just a bit too much for them to handle.
Also, the steady-state workout sessions are also a good idea for those who are performing several weightlifting workouts each week as well, as they can really come to place a high-stress load on the body after time. If you go adding numerous intense cardio workouts in addition to this, overtraining is very likely. So in that situation, steady-state workouts will be a smarter choice. On the other hand, interval training sessions are great for maximum weight loss. This form of workout set-up is really going to help to boost your metabolic rate the greatest since it is so high intensity in nature.
2 Elliptical Workout Plan For Beginners & Regular Weightlifters
Steady State Elliptical Workout Plan
This one is appropriate for beginners and should be performed on the off days from your weight lifting workout, 2-3 times per week.
Interval Training Elliptical Workout Plan
This workout is the more advanced form of workout and great for those who want to crank their weight loss into high gear. Remember that you also should be performing these on the days off from any weight lifting and making sure that you’re still getting at least one full day of rest for recovery each week.
Do you want to start your Elliptical Classes?
We have everything in place for everyone, our gym is sanitised after every session. For those not ready or uncomfortable coming to classes in person we have an online workout program to View Here.
Reachout to our team and learn more about the elliptical training classes HERE!
How to lose belly fat with Elliptical Workouts?
When individuals consume more calories than their bodies require, the excess energy is stored in their bodies as fat. As one might expect, therefore, belly fat is often associated with the usual weight gain culprits: an unhealthy diet and too little exercise. The scientific evidence is clear: Eating well and exercising often can help keep belly fat at bay.
Belly fat may also result from more complicated causes. Lifestyle factors, such as stress and alcohol consumption, can contribute to flab in the stomach area. Most importantly, genetics play a significant role in an individual’s propensity to develop belly fat. For some of us, any weight gain is likely to show up in our midsections, as opposed to elsewhere on our bodies.
Why is Necessary to Use the Handles to Engage Your Full Body in Elliptical Workout?
Among cardio machines, the elliptical is distinguished by its full-body benefits: When you use its handles and pedals simultaneously, you’re engaging multiple muscle groups. From your quads to your back and core, most of your body gets involved. Because losing belly fat is about burning calories, it’s great to have all those areas of your body actively using energy.
However, some elliptical users don’t actively use the handles, allowing their legs to drive all the movement. To get your whole body involved, it’s best to engage your core and push and pull on the handles. While the pedals will still be the main driver of your motion, you’ll be getting your upper body in the mix.
Long-Term Weight Loss: Banishing Belly Fat With an Elliptical
We hope the evidence and suggestions we’ve provided thus far will guide your fitness journey, helping you use an elliptical to burn through belly fat. There’s one final elliptical advantage worth mentioning: As a sustainable fitness solution, the elliptical can help you keep weight off for the foreseeable future.
As a low-impact exercise option, the elliptical is perfect for those who hope to lose belly weight for the long term. Relative to other cardio options, you’re far less likely to get injured – and the wide variety of incline and resistance settings can keep things challenging for years to come. As you grow older, your joints will thank you for sparing them from repeated impact. Another barrier to keeping off belly fat is an inconvenience: Traveling to the gym can be unappealing and time-consuming. That’s why we make it easy to bring the perfect workout machine into your own home. Our expert reviews help you pick a great elliptical at any price point, so you never need to leave home to get a fat-busting workout. We’ll help you maintain a healthy weight, while also gaining so many other fitness benefits.
Best tips to lose belly fat on an elliptical machine.
Fat isn’t burned in a particular area when you exercise. A great regimen to follow if you want rock-hard abs is to keep your cardio on your elliptical machine consistent, control your portions at mealtime, and incorporate strength training including abdominal exercises so when you do burn off that layer of fat covering the six-pack we all have hiding down there, it’s more defined.
The elliptical workout results all depend on how much effort you put in. The key is to achieve a caloric deficit. One pound of fat translates to approximately 3,500 calories. Depending on your weight, a typical elliptical session burns between 200-400 calories. When balanced with controlled nutrition, an elliptical can be highly effective in weight loss. To increase your bio-tracking capability, consider using a fitness watch to more effectively estimate calorie burn throughout the day.
Best Elliptical Workout Classes at Club Sweat - Join Now
Are you trying to lose weight and have fun at the same time? If so, elliptical workout training is one of the best things you can use to help you achieve this goal. Offering a full-body workout that also helps to increase cardiovascular endurance, elliptical training is a low-impact option that can be used physically at our studios and also from home to assist with weight loss. Reach out to our team here to Book a Session!
5 Major Benefits of Elliptical workouts to strengthen your whole body - Club Sweat
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Elliptical workouts are not any different than cardio exercises, like running, walking, and biking, in that they are all aerobic exercises. The biggest difference you can make is how the elliptical targets the body for example when you run or walk, your lower body is primarily at work. Elliptical training works with both parts like the lower and upper body. It typically targets the glutes, quadriceps, hamstrings, calves, and anterior tibialis. The momentum helps your thigh move backward during the gliding motion, it will help you feel your glutes and hamstrings. Also, it will shake your quadriceps and get worked when your leg is moving forward. The calves and tibialis contract to stabilize the lower legs. Your core muscles are used to keep the body balanced and aligned. We have listed down the five major benefits of adding elliptical workouts to your daily life.
1. Benefits of elliptical exercise to boosts your stamina and cardio capacity
Aerobic exercise, also known as cardio, is a key part of a balanced exercise routine. When you do aerobic exercise, your heart and lungs need to work harder to provide your muscles with more blood and oxygen. The elliptical machine allows you to get a good aerobic workout, which can strengthen your heart, lungs, and muscles. This, in turn, can help build your stamina and endurance. On an elliptical machine, you can perform both high-intensity interval training and steady-state cardio workouts.
2. Do you know the elliptical training classes helps to burn a lot of calories
If you’re looking for a way to crush your calorie burn in a short amount of time, jump on the elliptical. Depending on how much you weigh, this cardio machine can burn about 270–400 calories in 30 minutes. Burning more calories than you consume can help you lose weight. To boost your calorie burn, consider increasing the intensity of your elliptical workouts.
3. How the Elliptical workout puts less stress on your joints
When the elliptical hit the cardio machine scene runner’s achy joints and overuse injuries rejoiced at the thought of being able to train their cardiovascular system while relieving some of the pressure on their joints. Your knees, ankles, hips, and other joints can take a beating when running or doing other high-impact cardio exercises. Since your feet never lift off of the pedals with an elliptical, this machine offers a low-impact cardio workout.
4. Elliptical workout serves as both an upper and lower body together
An elliptical machine with handles is one of the few cardio machines that can provide you with both an upper and lower body workout. The key to maximizing its upper body benefits is to distribute your weight and resistance evenly. In other words, pump your arms just as fast as you’re moving your legs. When done correctly, the elliptical can target your glutes, hamstrings, quads, chest, back, biceps, triceps, and core muscles.
5. Elliptical training helps to burn body fat
Given that the calorie burn associated with an elliptical is higher than that of some other cardio machines like the stationary bike, it can help you lose body fat in a shorter amount of time. To maximize fat burning, try to focus on the intensity and duration of your workouts. One study found that while both high and medium-intensity workouts helped with fat loss, high-intensity intervals allowed you to accomplish more in a shorter amount of time.
The elliptical workout is significantly less weight-bearing than other cardio exercises like running, jogging, and similar workouts. In other words, with an elliptical, you can continue training without the wear and tear that comes with high-impact exercise.
Do you want to know about the best elliptical workout classes online for weight loss?
If you want to get your body in shape, lose weight and stay healthy you should consider elliptical workout exercises in your daily activities. Join the Best Elliptical Classes at Club Sweat Today! Greenwich or Westport
5 Benefits of Elliptical Workouts
It all begins with an idea.
Elliptical workouts are all the talk in the fitness industry. Whether you are looking to incorporate a new workout routine into your fitness regime or don’t know where to start when beginning a new workout journey, the elliptical is the best machine to use for long-lasting results. We rounded out the top 5 benefits of an elliptical workout below.
1. Helps improve cardiovascular health, strongest cardio-focused exercise
An elliptical workout is the ultimate cardio-based form of exercise. It focuses on working your heart and lungs harder than the treadmill, bike, or stair climber. Burning up to 750 calories in 45 minutes boosts your stamina, strengthens your upper and lower body muscles burn body fat and improve balance.
2. A full-body workout.
It works out your whole body, not just your legs like other cardio exercises. Throughout an elliptical-based fitness class, almost all major muscle groups are targeted while strengthening coordination and muscle endurance.
3. Suitable for all ages and every body type.
Ellipticals are completely versatile for all that use them. No matter your shape or size, it will leave you feeling strong and give you results to lose your desired weight in a safe, effective atmosphere. It is also a great machine to use for those recovering more injury or those just looking to incorporate more cardio into their fitness routines.
4. Strengthens and targets weaker leg muscles
One of the biggest perks of an elliptical workout is it targets different muscles in your legs. Specifically, your quadriceps and hamstrings, you can tone these muscle groups by using a variety of pedal strokes while going backward or forwards throughout the duration of the workout.
5. Aids healthier bone density
Bones in our body get weaker as we age making it crucial to work on strengthening our bones. An elliptical workout will increase musculoskeletal health with the constant weight being put on your muscles and bones. When your muscles pull on the bones from movement, it makes them creates more bone mass and allows for cells to grow. This can help prevent brittle bones as well as bone and joint disease.