Time is something most of us wish we had more of. If you’ve got a busy schedule like most people, HIIT (high intensity interval training) provides a great bang for your buck! Not only does HIIT allow you to maximize your time in the gym, but there are endless forms of HIIT that keep you motivated and having fun. Hill sprints, box jumps, burpee’s, jump roping, and medicine ball slams are all simple yet effective exercises you can do in a HIIT fashion, requiring minimal to no equipment.

 

HIIT is considered anaerobic exercise, which demands more energy and increases oxygen consumption. Think of the love-hate unable to catch your breath feeling when you do a full out sprint. The benefits of that feeling really pay off! Because your body has to catch up to intake more oxygen, EPOC (excess post- exercise oxygen consumption) occurs to compensate for the oxygen debt that must be paid after the exercise has ended. For minutes to hours after the exercise is over, your metabolism boosting hormones remain elevated, your heart and respiratory muscle activity remains increased, and your body temperature remains elevated.

 

The best workout is going to be one that makes you feel, move, and look better. HIIT workouts are not everyone’s cup of tea, so it you hate them, don’t force yourself to do them! Getting sweaty, feeling your chest burn, and being out of breath doesn’t necessarily make your workout smarter, better, or more effective. It can be a great addition to a training regimen, but training smart, rather than training hard is the most important factor. Performing exercise that actually makes you happy is what will keep you consistent. Being active in some way each day is so important, so don’t skip the gym or a workout just because you don’t have enough time to sweat.

 

Other ways of maximizing time would be to incorporate:

1. Dense circuits- Pick 3-5 exercises and complete as many rounds as possible in a range of 5- 20 minutes
2. Supersets- Pick 2 exercises and do one set of each exercise before taking a rest
3. Time your rest periods
4. Stop texting during your workout

 

LISS (low intensity steady state) exercise, such as walking, also has its time and place. Although LISS isn’t as quick and don’t burn calories long after the workout is over, it does have great benefits:

• Doesn’t tax the CNS
• Improves mood
• Lowers cortisol
• Reduces stress
• Increases NEAT (non-exercise activity thermogenesis- energy expended for everything we do that is not sleeping, eating, or intense exercise)
• Aids in recovery
• Sensitizes the body to insulin
• Doesn’t increase hunger like HIIT

 

On Sunday night, we had the privilege of cohosting a very special event with the Lululemon team right here at the gym. We were joined by other fitness instructors from all over the Pittsburgh region for a couple of group classes, some delicious Pittsburgh Fresh food, and drinks courtesy of Wigle Whiskey!

 

After getting acquainted with our space and checking in with the Lulu team, our visiting instructors braved a full-on Fatbell class with Beth and Lindsey. While the warm-up included a lot of familiar moves like Mountain Climbers and Wall Sits, the real work came when we started teaching the Fatbell Swing and later, the Turkish Get-up. These moves require strength, stability, and a LOT of coordination, and we all had fun figuring them out together! We finished that class off with one of our favorite (and most challenging) finishers: a medley of swings, burpees, and straight-up sprinting.

 

 

Since that workout was exhausting, we moved everyone on to a short restorative yoga class with Alison to cool-down and get ready for the rest of the night. With her guidance and teaching, our instructors went from amped up to chilled out in just under 30 minutes.

 

We were lucky enough to get to use the Alloy 26 space to get together and talk over dinner catered by Pittsburgh Fresh and a whiskey tasting by Wigle. We shared our experiences working in various fitness disciplines – we had barre instructors, rowing instructors, boxing instructors, personal trainers and dietitians all sharing their viewpoints and stories on the sweat life.

 

 

It was a beautiful evening and we hope to host more events like it soon!

 

Given the recent trend of “athleisure,” it can be hard to differentiate which workout clothes are best for a lazy Saturday and which ones will hold up to an intense sweat session at the gym.

 

When you are thinking about at the best workout apparel for you, there are some things to always keep in mind. The clothes should be comfortable and nonirritating. Often, if something is too tight or made of a rough fabric, it will rub and chafe. It is also important to choose a fabric that will wick moisture away from your body to keep you cool and dry. Synthetic materials or a polyester/lycra brand are often best at wicking away sweat.

 

Like anything else, choosing the best workout clothes and the best fit is also a matter of preference. If it works for you, it’s great! I’m here today to share my favorite brands of workout clothing. These brands fit my criteria and offer a variety of types of clothing for different sports and exercises.

 

Nike is a tried and true favorite. They have a wide range of athletic clothes and shoes for both men and women at a fairly reasonable price. Whether your thing is running or tennis or lifting, chances are high they will have the perfect thing for you.

 

Lulu Lemon is another cult favorite. While their clothing is often used for comfort rather than workouts, they are also exceptional for an intense workout. Lulu Lemon’s specialty is leggings and jackets made for running and yoga. Although the price tag is steep, their clothes are comfortable, durable, and breathable.

 

Gymshark is a less mainstream, but equally awesome, brand of workout clothing. They have clothing for both men and women ranging from jackets to leggings to underwear. Their items are especially good at wicking away moisture as your workout – always a good feature.

 

Finally, Old Navy can be a good choice for less expensive items for men and women alike. They offer a wide range of leggings, sports bras, and tanks for women that are all very reasonably priced. For men, they offer t-shirts, jackets, joggers, and more. I’ve found that their products have held up well over time, especially for the price.

 

Now, let’s talk shoes. With the EQT 10-miler quickly approaching, having good fitting running shoes is a must. Using the right running shoes for you can be essential in preventing injuries and hitting that new PR you’ve been aiming for. There are shops around Pittsburgh, like Pro Bike + Run or Fleet Feet, that will analyze your gait and the wear patterns on your old running shoes in order to find the best ones for you. Getting fitted for shoes is a great idea for all runners whether you are training for your first 5k or a more experienced runner working towards a longer race.

 

These are just some of my recommendations; there are many more great brands out there. Is there another brand you are a diehard fan of? Be sure to let us know in the comments!

 

What most people think when they hear “pushup” is the standard variety of this move. It’s easy to execute, but proper form is crucial.  Maintain your focus through each movement and start to set good habits!

 

Here’s how to get set up to do a push up:

• Start in plank position with the hands slightly wider than shoulder width apart.
  • Angle your hands in the most comfortable position for you, straight forward, slightly turned inward if it’s less stressful on your wrists, or on your knuckles on a semi-soft surface like grass or carpet.
• Your feet should be in the most comfortable position for you. For some, that might be shoulder width apart. For others, it might be that the feet are touching. Generally speaking, the wider apart your feet, the more stable you’ll be.
• Picture a metal rod running from the top of your head down through your heels. Keep your body in line throughout the movement. Your butt shouldn’t be sticking way up in the air or sagging.
  • If you have a problem getting the proper form with your body, try clenching your butt and then tighten your abs to engage the core. If you’ve been doing push ups incorrectly, this might be a big change for you.
• Your head should be looking slightly ahead of you in a neutral position. If you’re doing them right, your chin should be the first part of your head to touch the floor, not your nose.
• Steadily lower yourself until your elbows are at a 90 degree angle or smaller, keep your elbows back, pause slightly and then explode back up until you’re back in the same position.

 

If you’re not quite strong enough to complete a standard pushup with proper form, work on a modified stance until you can. You can also try doing a pushup off of a wall while standing if this modified pushup is too much at first.

 

If you’re looking for more of a challenge, here are other push up variations!

• Wide– Place the hands farther out to the side of the body than in a standard push up for more chest and shoulder activation.
• Narrow– Place the hands closer to the body than in a standard push up for more chest and tricep activation.
• Decline– Elevate the feet on a bench or box to get more upper chest and shoulder activation.
• Diamond– Put the hands together so that the thumbs and index fingers form a diamond, place the hands below the center of the chest to isolate the triceps.
• Pike– Raise the butt into the air so the body forms a triangle with the ground. It looks a little like the downward dog, but the arms are more perpendicular to the ground. This is a fantastic way to work up to a handstand push-up, just gradually elevate the legs for more shoulder activation.
• Staggered– Place one hand farther forward than the other to emphasize one side of the chest. This may be useful for someone whose strength is lagging on their non-dominant side.
• Negative– Lower the body slowly, but keep the “up” part of the movement fast. This is a great way to build size and strength in any exercise.

 

Unless you’ve been living under a rock, you know that exercise is good for you.  One thing you may not be aware of though is this scary sounding thing called “sarcopenia”.  Sarcopenia is actually the fancy, scientific term for how we lose muscle mass as we age.  Ehh, not so big of a deal, right? WRONG! Between the ages of 30-80, men and women can lose anywhere from 30%-50% of their muscle strength.  The loss of muscle mass doesn’t just mean it’ll take you a little bit longer to open the pickle jar either, but some real, scary consequences like heart disease, bone loss, obesity, and cancer to name just a few.  There’s some good news though: it’s never too late to start your fitness journey.

 

There is no age limit on fitness! Yet we understand that it can be a scary thing to step into a realm you’re unaccustomed to. This holds true for adults and teens and toddlers alike! My five year olds just started kindergarten a couple weeks ago. For weeks leading up to the start, they would have nightmares about people not being nice to them, being unable to make new friends, and simply being unable to find their way to the classroom.  Walking them into their new school on that first day, I held their trembling little hands and wiped away their tears as I said goodbye. Fast forward just a couple hours later to pick up time, those previously frightened little girls had the biggest smiles on their faces and couldn’t stop talking about how much fun they had.  Now they willingly hop out of bed, jumping for joy at the thought of going back to kindergarten each day.

 

You see, it’s normal to be fearful.  It’s normal to have those feelings that something will go wrong. When you’re starting a new fitness routine, it’s not quite unlike starting kindergarten. Will people be nice to you? How will you know what to do? Will you know all the exercise movements or know how to work the equipment? You ask yourself, “BUT WHAT IF I FART IN YOGA CLASS?!?!” (For the record, it happens and no one cares!)

 

Luckily for you, once you start your new fitness adventure, whether it be a spin class, yoga class or strength training, you will be jumping for joy to go back too. And although you most likely won’t have your mom there to hold your hand, we do have fitness trainers and coaches available to guide you every step of the way (and yes, we are qualified to wipe away tears too!)

 

We dare you to be brave! Take that class, lift those weights, let go of those fears! We promise, you won’t be sorry you did.

 

Working out: whether you love it or you hate it, we could all use a little help to shake things up from time to time. Fitness apps are a great way to invigorate your workout at the gym, or motivate you to stay active when you’re not—but let’s face it, there are a million to choose from. So, we’ve done the work for you:

 

For the Runner

 

Run Tempo This app will pull music directly from your phone and curate a playlist to keep your workout upbeat and help you power through. Just select your desired BPM and Run Tempo will adjust your music to guide your pace. The best part? Run Tempo runs in the background, so it won’t be disrupted by any other exercise or running apps.

$0.99

 

Strava If you’re the competitive athlete, then you’re going to love Strava. Built with competition in mind, this unique app links you with other runners while you run for a virtual race. Runners love this app for the accurate start/stop detection and its connectivity to Apple Watch. Not much of a runner? The app is adapted for cyclists as well.

Free

 

For the Yogi

 

Yoga Studio With guided meditation and yoga classes for every level from beginner to advanced practice, Yoga Studio provides over 80 classes to help you find your Zen when you can’t get to your usual in-studio class. Know what you’re looking for in your routine? Choose from over 280 positions and build your own custom class. Find yourself forgetting to work out? Yoga Studio connects to your phone’s calendar so you can set reminders for yourself.

App: Free | Classes: $1.99/month

 

Down Dog Bring the studio experience home with you. Down Dog provides a new vinyasa sequence with each use, so you’ll never get bored of your routine. With clear vocal instruction and an accompanying playlist, this app provides a comprehensive yoga experience. Friendly for beginners or experts, Down Dog will help any yogi improve their at home practice.

App: Free | Membership: $3.99/month

 

For Everything Else

 

Nike+ Training Club No gym? No excuse. Nike+ Training Club provides you with over 150 free workouts ranging from strength and endurance to yoga and mobility. With personalized, adapted training plans, NTC works around you and your schedule to give you the body you want. NTC syncs your workouts to Apple Health to help you track your progress and record your activity. The best part? Your workouts are lead by some of your favorite athletes like Serena Williams and Cristiano Ronaldo.

Free

 

Sworkit With the ability to choose the length and type of your workout, Sworkit puts the power in your hands. Choose one of the offered six week plans and work towards getting “Leaner,” “Fitter,” or “Stronger.” Upgrade to premium for guided plans and trainer consultations. Rated one of the best apps in terms of safety, stretching, and progression, Sworkit builds total body workouts suitable for any fitness level. With sets ranging from an office stretch to a full cardio set, Sworkit can help you get your ideal body.

App: Free | Premium upgrades available

 

It can be a challenge to fit a workout into a busy schedule, but with these apps, there’s no excuse for missing a day—so get up and get moving!

 

Need a place to integrate your favorite new running app? Join the UF Run Group, which meets Sundays at 10am. Running between 2 and 6 miles on the North Side, UF Run Group welcomes runners of all training levels!

 

If you could change one thing about yourself, what would it be? Most people’s first thought to this question is what they find to be a flaw. Is it something you truly find to be a quality that limits you? If I could guess, it’s likely the most interesting and unique thing about you.

 

We all compare ourselves to others, sometimes it’s because we wish to be more like someone, sometimes it’s because we are being judgmental of someone. One reason makes us feel bad about ourselves, the other makes us feel superior. But neither makes us happy.

 

Don’t let what’s happening around you get inside and weigh you down. When you work on yourself and let go of those comparisons, you can focus on what really makes sense and matters the most: comparing your old self with your new self. The place that you want to be will come with time, when it’s supposed to, as long as you’re consistent in your habits and patient with change.

 

Don’t expect others to understand you and your desire to change, either. To be upset or bitter by their misunderstanding is a reflection of you, too. We all take different paths and you don’t have to explain your direction or reason to anyone. Social pressure is not uncommon, but you should never feel obligated to do something that will hinder your progress or disrupt your mindset.

 

If someone gets upset that you don’t agree with their insistence, that’s their problem, not yours. Trust that if this person is offended by your positive decision, they will get over it. If they are unsupportive, that speaks volumes of who they are. We all experience life at different times and in different ways because we are different. It’s ok to say ‘no’ and remind people that you’re working on making positive changes in your life.

 

Comparison is the death of joy

-Mark Twain

 

Experience is the hardest type of teacher and we tend to overlook the ever-evolving journey we are on. When it comes to fitness, it’s easy to assume that people more experienced have had it come easily. We forget that they are human, too, and it’s likely taken them years to become masters of their craft. Being highly skilled in anything takes dedication, discipline, and a lot of sacrifice. It may even take a kind of obsession and focus to become that much better at something that’s important to you.

 

It’s important to recognize where you are in your journey. Change doesn’t occur quickly and progress is not linear. There will be highs and lows. Being prepared and recognizing both ends of this spectrum are important in your growth both physically and mentally. Yes, the low points are frustrating but they’re just as important as the high points.

 

At Union Fitness, we welcome members and drop-ins of all fitness levels to our classes. Our coaches are skilled in modifying and scaling any class to the needs of its participants. We prioritize proper form and technique as well as body awareness to perform skillful movement and you’ll be sure to leave with a smile, feeling challenged and motivated by your coach as well as all of your new workout buddies! If you’ve been considering taking a class with us, shoot us an email or give us a call, your first class is on us!

The UF Run Group has been going strong for a few weeks. We’re getting geared up for a longer run this coming Sunday: a 5.5 mile loop that will take us along the Three Rivers Heritage Trail, over the 31st Street Bridge, through the Strip and Downtown, and back over the Roberto Clemente Bridge to the gym.

 

During our runs together, I think we’ve ALL learned a lot about what it is to run as a group. In no particular order, some observations:

 

We all need to sloooooow dooooown.

It’s so easy to speed out of the gate, especially if you’re on the competitive side and running with a bunch of other people. Since these group runs are supposed to be long, slow distance runs, we need to focus not just on the length, but on really keeping the pace slow. The key is to run at a conversational pace: a pace slow enough that you can fairly easily hold a conversation with your running partners.

 

But when it’s time to push the pace, your friends are there to help.

When I decide to throw some speed work into a run (like the Fartleks we did this past Sunday), you can always rely on your running friends to push you a little bit more than you’d push yourself.

 

Intervals are for everyone

Interval running comes in all forms. While we do some faster intervals, we also use run/walk intervals as part of our warm-up and to help introduce new runners to the fun of distance running.

 

And anyone can run with us

This past week we split our run into two pieces: a run/walk interval portion and a Fartlek interval portion. We had a new runner – one of our dedicated powerlifters who wants to increase his work capacity and improve his cardiovascular health. He’s a perfect fit for the run/walk intervals we start out with! We covered just over a mile that way this past week, and we’ll do a similar distance next week (with slightly less walking). Soon enough he’ll be out doing a full 5k on his own.

 

Crosstraining is important

I think we’d all agree that you can’t ONLY run. And we don’t! We did a combined run and kayak workout a few weeks ago and I think everyone can agree that was awesome.

 

And so is recovery!

Even better is when we go out to brunch after. That will have to happen after 5.5 this weekend.

 

There is no better way to make friends.

We’re a pretty tight group now, but we’re always looking to widen our group! Come out and run with us every Sunday at 10am.

Strength training has become a much more socially acceptable and heavily researched phenomenon in recent decades. As humans, we are not meant to be sedentary and our bodies crave movement! Luckily, we know there are endless positive benefits of strength training from adding years to your life to improving your mood on a daily basis. Keep reading for more reasons to pick up some heavy weight:

• Increase fat loss. Lean muscle tissue is metabolically active and the more you have, the easier it is to lose weight and keep it off.
• Improve aging. Muscle loss is attributed to brain degeneration and the more time we spend sitting the less our muscles contract and the less our brains receive signals from our muscle to help maintain cellular quality and function.
• Improve posture. Practicing proper form with exercise translates into everyday life and you will find yourself standing taller and more aware of your posture.
• Improve bone density. Just as muscles get stronger and become more dense through stress adaptations from strength training, so do bones! This significantly reduces the incidence of injury, fractures, or breaks.
• Increase heart health and decreased risk of cardiovascular and lifestyle disease. Strength training increases blood flow through the body as well as decreasing blood pressure.
• Improve balance and coordination. Body awareness improves significantly when stabilizer muscles are activated in strength training. Compound movements such as the bench press involve the pectoralis as the prime mover and the triceps and deltoids as stabilizers.
• Improve mental strength. Strength training requires you to push yourself and teaches you perseverance and discipline. Being productive and working toward goals and self improvement not only makes you look better but also feel better!
• Reduce stress and anxiety. Strength training helps regulate neurotransmitters like dopamine and seratonin in the brain which play a role in mood.

Even with all of the known health benefits, there are some misconceptions that deter some people from strength training. If this resonates with you, keep reading to gain further insight and clarification!

• “I don’t want to get too bulky” Building muscle is a very slow process that doesn’t come easy. Being “bulky” is a look that often comes from having a lot of muscle as well as a decent amount of body fat. Being bulky (or toned) is highly dependent on your nutrition. To achieve a leaner look, paying attention to what and how much food you’re eating will be a key factor.
  • Additionally, not everyone finds a muscular build to be attractive, and that’s ok! But before you let this determine whether or not you strength train, consider how society and media shape this idea of what is attractive. Do what makes you look and feel good!
• “I’m afraid of getting hurt” Realistically, the potential for injury at any time is immeasurable and the likelihood of tripping over a rock on the sidewalk is probably higher than injuring yourself in the gym, however, proper form and technique are going to significantly reduce your risk of injury. If you’re unsure, ask!
• “I don’t want people watching me” Everyone is a beginner at some point. If you’re feeling nervous about stepping into the gym, that’s normal. Bring a friend or make friends with the staff! Most people are just focusing on what they’re doing and if anything, they might just be admiring your form and taking notes!
• “I’m too busy” We all have busy work and social lives, but prioritizing your health will become a healthy habit with time. Who knows, maybe you’ll actually learn to love it! No one wants to feel weak, fragile, or incapable. Why wait to get stronger?

Remember this tip: Strength is Never a Weakness
Waiting to go to the gym until you’re in shape is like waiting to understand macroeconomics before taking a class. That’s where you go to learn. Strength training for as little as 20 minutes per day is much more beneficial than doing nothing. You don’t have to spend hours in the gym to reap the benefits!

To stretch or not to stretch, that’s the question.  There’s a load (and then some!) of information out there on the benefits, risks, types and times of if/when/how to stretch. So much so that it can be difficult to navigate what is going to work best for you, your body and your workouts.  While the staff here at Union doesn’t have a definitive “how-to” guide to stretching, we definitely encourage mobility and increasing range of motion!

 

So where to begin, you ask? First, let’s talk about the different types of stretches:

 

1. StaticThis is a type of motionless stretch that is held anywhere from 10 to 30 seconds. Research is split whether this type of stretch is beneficial or harmful.
2. PNF (Proprioceptive Neuromuscular Facilitation) PNF involves a combination of isometric, static & passive stretching. It is considered a slightly more advanced type of stretching technique
3. Dynamic Amongst the most popular style of stretching, this type is performed by active movements that activate muscular groups to be used in the workout, improves body awareness and decreases risk of injury.
4. Ballistic Although hardly prescribed anymore beyond your old school PE teacher, ballistic stretching is bouncing or springing a muscle/limb beyond its normal range of motion. This type is generally seen as outdated and often dangerous.
5. ActiveActive stretching involves stretching a muscle by actively contracting the muscle in opposition to the one you’re stretching.
6. Passive This type involves the use of outside assistance (ie: think strap, gravity , another person, etc) to achieve a stretch.
7. Isometric This stretch belongs under the static stretching group (or a motionless stretch) and involves the resistance of muscle groups through tensing of the stretch muscles.
8. Foam Rolling Although not technically a type or official category of stretching, foam rolling has it’s place in mobility and increasing range of motion. This is a type of self myofascial release that releases tension and breaks up muscle adhesions. It has been known to speed up recovery and healing processes.
9. Body Tempering Similar to foam rolling, this technique replaces the foam with steel!
10. Yoga Maybe the ultimate winner in stretching techniques!

 

Keep in mind that flexibility and mobility from stretching aren’t things just magically appear overnight or after a thirty second stretch.  Increasing your range of motion can be beneficial to anyone but must be worked at consistently.  There is also the very real possibility of over stretching (by now I’m sure we all have seen that terrible video of that poor cheerleader…).  So if you’re unsure of where to start or how to begin, come talk to a coach about which stretching technique is best for you!