Learning Resources
If you are looking to increase your fitness knowledge, this is the place for you! Learn about different types of training, the importance of rest days and so much more!
Strength Training
Benefits of Strength Training
We are built to move but life gets in the way – family, career etc. As we get older it gets harder to make time for physical activity and it often feels like something we must do, not something we want to do. Being active as an adult is all about trying new things to find something you enjoy doing! Enter strength training. Young or old, strength training a great way to enhance your life. We need strength to be able to do everything that life offers us – both work and play. Get started now and be able to say “yes” to all those opportunities, knowing your body can rise to the occasion!
But what is strength training? Strength training is exercising with resistance to build the strength and endurance of your muscles. That resistance can be in the form of weights, resistance bands, your own body weight, the family dog, etc. There are a lot of common misconceptions around strength training (especially for women), so let’s bust some of those myths and learn what strength training can do for you.
We are built to move but life gets in the way – family, career etc. As we get older it gets harder to make time for physical activity and it often feels like something we must do, not something we want to do. Being active as an adult is all about trying new things to find something you enjoy doing! Enter strength training. Young or old, strength training a great way to enhance your life. We need strength to be able to do everything that life offers us – both work and play. Get started now and be able to say “yes” to all those opportunities, knowing your body can rise to the occasion!
But what is strength training? Strength training is exercising with resistance to build the strength and endurance of your muscles. That resistance can be in the form of weights, resistance bands, your own body weight, the family dog, etc. There are a lot of common misconceptions around strength training (especially for women), so let’s bust some of those myths and learn what strength training can do for you.
Cross-training Benefits
The best form of training is one you love, but there can be too much of a good thing. Too much unilateral movement like Pickleball or Badminton means you can become lopsided, too much cycling or skiing means you neglect your upper body strength.
Enter Cross-training! Cross-training involves mixing up your exercise routine by incorporating different types of exercise and movement. This works more muscle groups, improves agility, and makes it easier to participate in recreational sports. Another benefit of Cross-training is a reduced risk of injury (as long as you use proper form). Overall, Cross-training makes you more well-rounded. Cross-training also helps reduce boredom and keep you motivated! The key to Cross-training is to align it with your exercise goals. For example, if your fitness goal is to improve your flexibility for golf, try adding yoga into your routine. Ideally, you should try to Cross-train 1-2 times a week depending on your level of activity.
View the Specialty Programs section above to find out more!
Enter Cross-training! Cross-training involves mixing up your exercise routine by incorporating different types of exercise and movement. This works more muscle groups, improves agility, and makes it easier to participate in recreational sports. Another benefit of Cross-training is a reduced risk of injury (as long as you use proper form). Overall, Cross-training makes you more well-rounded. Cross-training also helps reduce boredom and keep you motivated! The key to Cross-training is to align it with your exercise goals. For example, if your fitness goal is to improve your flexibility for golf, try adding yoga into your routine. Ideally, you should try to Cross-train 1-2 times a week depending on your level of activity.
View the Specialty Programs section above to find out more!
Rest Days
Importance of Rest Days
Whatever your preferred sport and activity, it is important to take some rest days. A rest day involves taking a break from your regular workout routine, this can look different depending on your body’s needs. Some days you may need total rest from physical activity, other days you may need active rest. Active rest can be a great day to try something different – Tai Chi, Yoga, Fusion. Active recovery allows you to recover but also provides an opportunity to gently move your body. Yoga is a great option for active recovery as it helps increase blood flow to fatigued muscles, effectively easing tension or soreness. Additional benefits are increased strength and flexibility as well as an opportunity to target muscular imbalances.
Benefits of Rest Days
Alleviating muscle pain and soreness: During rest days, the body has a chance to remove excess lactate from the muscles, which helps to alleviate muscle pain and soreness.
Repairing and building muscles: Exercise creates microscopic tears in muscle tissue. During rest days, cells repair and build up the muscle tissue.
Replenishing the body’s energy stores: Rest days allow the muscles to replenish their energy stores, which reduces muscle fatigue and prepares the muscles for the next workout.
Preventing injury: Over-exercising puts repetitive stress and strain on the muscles, increasing the risk of injury.
Allowing the mind to rest: Over-exercising can tire the mind and the body. Tiredness can lead to poor decision making.
Signs you may need a Rest Day
Whatever your preferred sport and activity, it is important to take some rest days. A rest day involves taking a break from your regular workout routine, this can look different depending on your body’s needs. Some days you may need total rest from physical activity, other days you may need active rest. Active rest can be a great day to try something different – Tai Chi, Yoga, Fusion. Active recovery allows you to recover but also provides an opportunity to gently move your body. Yoga is a great option for active recovery as it helps increase blood flow to fatigued muscles, effectively easing tension or soreness. Additional benefits are increased strength and flexibility as well as an opportunity to target muscular imbalances.
Benefits of Rest Days
Alleviating muscle pain and soreness: During rest days, the body has a chance to remove excess lactate from the muscles, which helps to alleviate muscle pain and soreness.
Repairing and building muscles: Exercise creates microscopic tears in muscle tissue. During rest days, cells repair and build up the muscle tissue.
Replenishing the body’s energy stores: Rest days allow the muscles to replenish their energy stores, which reduces muscle fatigue and prepares the muscles for the next workout.
Preventing injury: Over-exercising puts repetitive stress and strain on the muscles, increasing the risk of injury.
Allowing the mind to rest: Over-exercising can tire the mind and the body. Tiredness can lead to poor decision making.
Signs you may need a Rest Day
- Persistent muscle pain or soreness
- Inability to complete a workout routine
- Continued feelings of sluggishness following a workout
- Binge eating, or craving comfort foods
- Increased incidence of injury or illness
- Changes in mood or behaviour, such as mood shifts, irritability, insomnia, and prioritizing fitness over everything else
- Reduced beneficial effects of the workout
Proper Form
Importance of Proper Form
While it can be tempting to jump right into a fitness or workout routine, it is important to start slowly and build a solid foundation first. The first foundational component is learning proper form, regardless of what you are doing (strength training, yoga etc.) there is a correct way to do it in order to prevent injury and get the most out of the exercise. The second foundational component is being able to maintain the proper form throughout an exercise. Perfecting form and maintaining it will boost performance, conserve energy and reduce injuries over time.
Have questions about your form? Chat with one of our onsite trainers!
While it can be tempting to jump right into a fitness or workout routine, it is important to start slowly and build a solid foundation first. The first foundational component is learning proper form, regardless of what you are doing (strength training, yoga etc.) there is a correct way to do it in order to prevent injury and get the most out of the exercise. The second foundational component is being able to maintain the proper form throughout an exercise. Perfecting form and maintaining it will boost performance, conserve energy and reduce injuries over time.
Have questions about your form? Chat with one of our onsite trainers!
