A lot goes into our programming at Ellipse Fitness. This week we’ve brought you a sneak peek into the what some of the components are, and the how’s and why’s of what we do at Ellipse to get RESULTS from our members. Each paragraph corresponds to the respective workout of the day, in order throughout this week!
One important component we look at is Training Volume. # of sets X # of reps. More Volume = More Results/Muscle Growth. No matter the reps, the key here is to work up to – or close to – fatigue to continue to achieve results. However, ONLY doing high volume work can lead to burnout or injury which is why we do not perform high volume workouts exclusively.
Power is another factor we take into account when designing workouts. Remember our partner-resisted runs and broad jumps earlier this week? Power is a combination of strength and speed that reflects how quickly you can exert force to produce a desired movement. As we age, power diminishes even quicker than strength, so it’s important to make it a part of your fitness program. Power training increases reaction time (think catching yourself during a trip or fall). You can’t be powerful without speed, so if you are strong, work on your speed; if you are fast/reactive, work on the strength piece. It is important to train both aspects for overall health and quality of life.
How can you get better at a specific movement or activity? In short, work on the movement pattern! If you struggle stepping up on the boxes, to a specific height or with weight? Work on your split squat, increasing your range of motion first and then adding weight to the movement. If you can’t perform a solid chest press, a push-up will be a real challenge. Both movements require core stability in addition to chest, triceps, shoulders, and back strength, however a push-up forces the core stabilization and works on relative body-weight strength – making it a more difficult move. You may have heard us reference ways to practice push-ups without dropping down to the knees because this common regression takes most of the core work out of the movement, making it difficult to ever progress to a push-up from the full plank position. This principle is called Specificity.
Much like power, Mobility declines drastically as we age if we don’t continue to work through a full range of motion. Mobility training also promotes healthy joints and helps to prevent injury! Flexibility is only one component of mobility. Mobility is flexibility under tension – think flexibility that you can actually put into practice in your day-to-day life. Passive stretching to improve flexibility can last as little as a few minutes sometimes, while mobility exercises actually change the way your body is able to move. Walking like a monkey is a lot more than just a fun move to practice
Rest Based Training (RBT) is another really effective way to achieve strength gains and fitness results. The motto: Push until you can’t; rest until you can again. This training format prevents overexertion, allowing even high intensity workouts to be executed safely. Studies have shown that when individuals are given the opportunity to control their own work to rest ratios, people exercise at a higher intensity than predicted by the researchers. The rest is shown to make exercise psychologically easier, often providing a more enjoyable workout in addition to being safe and effective.
If you’re one of our members you’ve probably been waiting to hear us talk about this next one: Kickboxing! In addition to being a really great cathartic experience that allows you to melt stress right out of your body, kickboxing complements our strength training perfectly by addressing some other key factors related to health and well-being. It sharpens the mind by improving neuromuscular connections, coordination and proprioception, it has been shown to slow the effects of degenerative diseases such as Parkinson’s, Alzheimer’s and Dementia, and it increases you aerobic capacity, abdominal and upper body strength!
Tune in next week for more!