NIFS Healthy Living Blog

Group exercise classes can be a good way to get in shape and have fun while at the gym. They are designed to allow participants to attend without prior experience. They offer a full warmup, full workout, and cool-down in a variety of settings and styles. However, sometimes trying a new class can be daunting or scary.

You may feel scared to try a new class because you feel inexperienced. You may believe that you can’t keep up with the “regulars.” In turn, these feelings can lead to you missing out on fun and exciting workouts. But I want you to know this: Any good instructor is prepared to teach all levels of participants. Not everybody in the class is at the same level. Some people may be new like you! So trust me when I say that you can try new classes, and you can get a great workout. You may leave the class feeling more confident. So give new group training classes a try to discover whether you like them, rather than never giving them a chance. Here are three classes that you can try now!

Of course, trying a new class is easier said than done. So here are some tips that you can use when you are trying a new group exercises class.

1. Read the Description

All gyms have descriptions of the group exercise classes. They are short summaries of the focus of the class. The difficulty level should also be noted in each description. However, most classes invite all levels to join. The location of the class, the time it starts, and the name of the instructor should also be stated. You can always ask a gym employee questions if you need more information.

2. Arrive Early

You do not have to arrive very early, but arriving about 5 to 10 minutes early will you give you plenty of time to locate the class. Most instructors arrive early as well, in order to advise participants on equipment needed. So being there before class starts gives you time to set up your equipment.

3. Introduce Yourself

As mentioned above, the name of the instructor should be included in the description of that class. Once you have located the class, find the instructor and introduce yourself. This is the time to inform the instructor that this is your first time participating and ask whether they have any advice or instructions for you. Instructors are always happy to help!

4. Find a Good Spot

Even though it is your first time attending, that doesn’t mean you have to be in the back. You want to find an area where you can see and hear the instructor. Even though the front is the perfect spot for that, the middle area will work just fine. You will be able to see and hear, but you won’t feel like you are on display for the rest of the class.

5. Start Slow

Most group exercise classes will have a warmup. During that time, get a feel for how hard you want to work. Since you are new to the class, start slow. The instructors will demonstrate different levels of work for each exercise. Level 1 may be a good place to start. Once you feel comfortable, you can then try to increase the intensity slowly throughout This will help you last longer as well as keep you safe from injury.

6. Have Fun!

The last thing for you to do to enjoy your workout is to have fun! Don’t worry about what others around you think. You are all there for the same reason, and that is to work out, feel good, and have fun.

If you are looking for more information about the group exercise classes offered here at NIFS, see our group fitness schedule. You can also download our free app, which provides the group exercise schedule as well.

This blog was written by Masie Duncan, Weight Loss Coordinator. To find out more about the NIFS bloggers, click here.

Salutations, NIFS friends. Whether you have been working out for 30 years or are brand new to fitness, one mystery that normally goes unsolved is “Where did they come up with the name for that exercise?” Sometimes it’s pretty self-explanatory (such as biceps curl), but other times it can be quite misleading (for example, Burpee). Then when you have met several different trainers, maybe they call the same thing something different (such as torso rotations versus Russian twists). It can be downright confusing.

Here we will explore a few of my favorite mystery exercises and dig a little deeper into their backstories.

Jumping Jacks

So, who invented the jumping jack, and where did it originate? I should preface that by saying that it is really hard to invent exercises, at least classic, iconic ones like “the pushup,” “the sit-up,” and “the jumping jack.” That being said, we really want to credit the jumping jack to the great Jack LaLanne. Although LaLanne made the exercise popular, it was already in use by the U.S. military and gets its name from a traditional toy in which a string is pulled and the arms and legs spread into a star or jumping-jack position. 

Burpees

Another exercise that carries some notoriety for name confusion is the Burpee. To a lot of people, the Burpee sounds like a made-up name for this brutal exercise. Prior to doing Burpees for the first time, you might snicker at the idea of doing some crazy Dr. Seuss-like movement, but then you do them and your opinion changes quickly. 

So, where do Burpees come from? Apparently, in the 1930s, Dr. Royal H. Burpee (sounds made up, right?) at Columbia University invented the Burpee as part of a PhD thesis. His Burpee test was meant to simplify fitness assessments and was used by the U.S. military. Nowadays, the Burpee is mostly associated with cruel and unusual personal trainers.

Turkish Getups

The Turkish Getup is in a category all by itself when it comes to mysteries. To some, it closely resembles a strongman wearing a leopardskin Onesie and handlebar mustache performing for a traveling-circus sideshow. 

As deep as that sounds, finding the exact origins of the Turkish Getup was even more challenging. It is thought to have originated in Turkey hundreds of years ago and to have been passed down from generation to generation to modern times, where it is primarily done with a kettlebell in either a kettlebell class or a during a CrossFit session. One thing that hasn’t changed, though, is the Turkish Getup’s reputation as one of the most intricate movements in all of fitness.

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What are some names that have perplexed you or even made you laugh out loud? Share in the comments below for an open discussion and maybe you can “stump the trainer.”

Whether you call it a squat press or a thruster, one thing we always want to make sure of is safety. Your NIFS health fitness professional will ensure you’re getting a great, safe workout regardless of what you call it. Schedule a free assessment today!

This blog was written by Thomas Livengood, Health Fitness Specialist at NIFS. To find out more about the NIFS bloggers, click here.

Salutations NIFS blog followers! Today’s blog is part 3 of our blog series, “10 Better Ways to Do 10 Exercises.” In the preceding two installments, we took a look at bettering your pushups, helping your squats, and building better pull-downs, in an attempt to help you understand that there may be a better, safer way to exercise and that NIFS is happy to facilitate your fitness experience with these injury-prevention tips.

Now, here are the final three improved exercises.

8. Weighted Sit-ups on an Incline Board

We’ve all seen the famous boxing workout montage and its famous weighted sit-up scene. It must be legit, right? Well, to be honest, the sit-up isn’t exactly the best exercise for your spine. Again, like the torso rotation machine in part 2, we find flexion on a loaded spine to be a loaded gun that could spark any number of injuries.

A good, challenging alternative would be a dead bug on a BOSU balance ball. With your body positioned on the BOSU ball so that you are completely balanced on your back, hold your position (like a plank) without arms or feet touching the ground. To modify the exercise, tap one heel to the ground to regain balance. Start with a 30-second period and progress in time as you become more proficient.

9. Rotating Shoulder Shrugs

The shoulder typically gets a lot of workload, especially when you think about its role in so many exercises. Shrugs, though, are a classic bodybuilding movement and have their place among those who are trying to sculpt their bodies. The main problem lies with the impingement in the shoulder while performing a rotating shoulder shrug.

You can alleviate the need for a shoulder shrug by taking it out of your routine altogether and focusing more on overhead dumbbell press (which works the shoulders as well as the traps). For those who still want to do a shrug, I suggest making the movement simpler by shrugging only up and down.

10. Kip Pull-ups

Kip pull-ups can be considered an exercise that teeters on the edge of dangerous. The exercise itself, if done properly, can be seen as a tool for individuals seeking to increase stamina in the upper body when there is a lack of strength to perform standard pull-ups. By using momentum, an individual is able to “swing” themselves into a pull-up; creating substantial stress on the shoulders and connective tissue that holds it all together. What makes the exercise most dangerous is when underqualified individuals teach inexperienced, deconditioned individuals the exercise improperly (which can be said about all exercises).

To get an idea of where you should start, begin training with an assisted pull-up machine, gradually decreasing weight until you are able to do multiple sets and reps without extra weight. Perform the exercise fairly deliberately, counting a three-count on the way up and down and making sure to breathe. Force yourself to have good posture from the very first repetition. If done properly, lats, biceps, grip strength, as well as core should all improve in strength. If an assisted pull-up machine is not available, another option is to use a superband on your foot or knee to simulate the same move.

I hope you have been inspired to branch out and try new exercises that we feel will give you the safest workout with the best results. If you have any questions regarding program design, do not hesitate to contact the NIFS track desk to schedule an appointment with a degreed, certified staff member.

Muscleheads, rejoice and evolve!

This blog was written by Thomas Livengood, Health Fitness Specialist at NIFS. To find out more about the NIFS bloggers click here.

No, I’m not going to fix your slice or tell you how to hit out of a bunker (I still can’t fix that myself). What I’m going to do is give you a few fitness tips that could potentially help add some yards off the tee or with long iron shots.

Getting More Distance on Your Shots

One of the best ways to bolster the distance of your shots is to increase the club head speed during your swing. Now, you are probably thinking, “Okay, I’ll just swing harder than I normally do.” Those of us who have done that before already know the outcome is not favorable for scoring par or birdie. The ball probably ended up two fairways over or at the bottom of a lake and left you saying, “I almost crushed that.”

What if there was a way to increase that club head speed without altering the mechanics of your swing? The concept of rotational power may be the key to unlocking that extra 10 to 15 yards for that tee shot. Rotational power is something I focus very heavily on with any of my teams that involve a swinging aspect (such as golf, tennis, and softball). It involves moving your upper body/torso and hips in a circular path to generate a large amount of power while keeping under control. Increasing the ability to generate this force (getting more powerful) will allow you to feel like you are taking your normal swing but have a little more “oomph” behind it. Simply put, you are able to swing harder by increasing the ability of those muscles that are important to the swing.

Training to Increase Rotational Power

Now, how should you go about training to increase your rotational power? Luckily, the NIFS Fitness Center has a ton of tools that can provide opportunities to do so. I am going to focus on one piece of equipment for this specific goal, which are the Dynamax balls located at the south end of the fitness center floor. The following three exercises are designed to help you become more powerful and hopefully improve your game at the same time. Remember, your driver and irons do not weigh a bunch, so use one of the lighter Dynamax balls (I recommend the 10-pounder to start with). The golf swing is a fast event, so focus on the speed aspect rather than the weight during these drills.

1. Dynamax Pocket Throws (3 sets of 15 per side)
2. Half-Kneeling Rotational Throw (3 sets of 8 per side)
3. Overhead Rotational Throw (3 sets of 6 per side with maximum effort)

I know there are many more parts to the golf swing than rotational power, however, this is a key factor. Hopefully in a few weeks you will be hearing a louder “smack” of the club and see some extra distance when the ball comes to a stop.

Hit them straight; hit them far!

If you are looking for more ways to improve the strength of your golf swing or have any other sports specific goals, contact me for a free fitness assessment. 

This blog was written by Alex Soller, NIFS Athletic Performance Coach. To find out more about the NIFS bloggers click here.