Swimming: The Ultimate Low-Impact Exercise

Swimming stands out in the fitness world as an unparalleled low-impact exercise, lauded for its gentle yet effective approach to full-body conditioning. The unique environment provided by water drastically reduces the forces exerted on the body, making swimming an ideal choice for those seeking to alleviate or prevent joint discomfort. As you glide through the water, every stroke and kick is a resistance exercise without the harsh impact of gravity, allowing for the strengthening of muscles across the body without the accompanying strain on your joints.

The versatile nature of swimming caters to a variety of fitness goals and skill levels. From leisurely laps that boost cardiovascular health to more intense water-based workouts like aqua jogging or water aerobics, the pool offers a plethora of options to keep your routine fresh and engaging. This adaptability makes swimming an excellent choice for anyone from beginners to athletes, providing ample opportunity for progression and challenge without compromising joint health.

Furthermore, swimming is renowned for its therapeutic benefits, offering a soothing, meditative quality to workouts. The rhythmic nature of breathing and movement in the water can help reduce stress levels, while the buoyant support of the water lends itself to improved flexibility and range of motion. This combination of physical and mental benefits enhances overall well-being, making swimming not just a workout for the body, but a refreshing escape for the mind as well.

Incorporating swimming into your fitness regime can lead to significant improvements in endurance, muscle tone, and cardiovascular efficiency, all while maintaining the integrity of your joints. Whether you're navigating the recovery process from an injury, managing chronic joint conditions, or simply seeking a fitness routine that is kind to your body, swimming offers a comprehensive solution that accommodates and adapts to your unique needs and goals.

Cycling: Echelon's Way to Joint-Friendly Cardio

Cycling represents a stellar choice for those prioritizing joint health without sacrificing the intensity and benefits of cardiovascular training. By pedaling on either open roads or engaging in a stationary bike session, participants can look forward to a comprehensive workout that places minimal pressure on the knees, hips, and ankles. This makes it particularly appealing for individuals keen on maintaining their fitness levels while managing conditions that affect joint health or for those seeking a preventative measure against joint wear and tear.

Echelon takes cycling to the next level by offering a wide array of indoor cycling classes designed to meet the needs of varied fitness levels. From the comfort of your home, Echelon's state-of-the-art stationary bikes provide a smooth and adjustable resistance mechanism, allowing for a customizable and effective workout. Whether you're aiming to gently increase your heart rate or pushing for high-intensity interval training (HIIT) sessions, Echelon's expert instructors guide you through each class, ensuring that you get the most out of your workout without putting undue stress on your joints.

Moreover, Echelon's cycling experience is not just about physical health; it also focuses on building a . Through live and on-demand classes, cyclists can join a global network of fitness enthusiasts, creating an environment of motivation and support. This community aspect, coupled with the joint-friendly nature of cycling, fosters a unique fitness journey where members can thrive and achieve their health goals in a sustainable and enjoyable manner.

The convenience of indoor cycling with Echelon also means that weather, traffic, and other external factors are no longer barriers to a consistent exercise routine. This accessibility ensures that your commitment to joint health and cardiovascular fitness remains uninterrupted, allowing for steady progress and the nurturing of a healthier, more resilient body.

Become a Premier member and enjoy Echelon Connected bike classes.

Walking: The Simplest Form of Low-Impact Exercise

Walking is an effortlessly accessible form of exercise that boasts impressive benefits for those aiming to maintain joint health without the complexity of gym equipment or specialized classes. This fundamental form of movement allows for a wide range of adaptability, from tranquil, meditative walks in nature to brisk, heart-pumping paces that challenge your cardiovascular system. Its inherent flexibility makes walking an ideal choice for individuals at any fitness level, providing a gateway to improved health and well-being with minimal risk of injury.

Integrating walking into your daily routine is straightforward and can be tailored to fit personal schedules and fitness goals. For instance, incorporating interval walking鈥攁lternating between fast and slow paces鈥攃an amplify the health benefits and introduce a dynamic component to your walks. Additionally, exploring varied terrains, such as hiking trails or city parks, can not only keep the activity engaging but also gently challenge your balance and agility, further enhancing joint function and muscle strength.

Moreover, walking is not only beneficial for physical health but also for mental wellness. Regular walks, especially in green, outdoor settings, can have a calming effect, reducing symptoms of anxiety and depression while boosting overall mood. This psychological lift, coupled with the physical advantages, underscores walking's comprehensive contribution to a balanced, healthy lifestyle.

As the simplest form of low-impact exercise, walking stands out for its universal appeal and the ease with which it can be incorporated into one's life. It requires no special equipment other than a comfortable pair of shoes, making it a cost-effective and universally accessible way to enhance fitness, protect joints, and support overall health. Whether you鈥檙e embarking on a journey to improve your fitness, recover from an injury, or simply enjoy the great outdoors, walking offers a solid foundation for an active, healthier lifestyle.

Join Echelon and explore guided outdoor walks.

Yoga: Strengthen and Stretch with Low Impact

Yoga emerges as a transformative practice that nurtures both the mind and body, offering a myriad of benefits without the high-impact stress common in many other exercises. This ancient discipline invites participants to explore a variety of postures and breathing techniques, each designed to enhance physical strength, increase flexibility, and cultivate a sense of inner peace. By engaging in yoga, individuals can expect a holistic workout that meticulously respects and promotes joint health.

The beauty of yoga lies in its versatility. There are numerous styles available, ranging from the gentle flows of Hatha Yoga, perfect for beginners and those focused on a more relaxed practice, to the dynamic sequences of Vinyasa Yoga, which offers a more physically challenging experience. Regardless of the chosen style, yoga practices can be adapted to accommodate personal health concerns, ensuring that everyone can participate in a safe and supportive environment.

Through consistent practice, yoga participants will notice a remarkable improvement in their joint mobility and a reduction in discomfort. The slow, deliberate movements allow for muscles surrounding the joints to strengthen, providing support and reducing the risk of injury. Additionally, the emphasis on proper alignment and posture during yoga sessions plays a crucial role in preventing unnecessary strain on vulnerable areas, further safeguarding joint health.

Engagement in yoga not only fosters physical resilience but also equips individuals with stress management tools. The meditative aspects of yoga encourage a mindfulness that has been shown to lower stress levels, enhance mood, and contribute to a more balanced and focused mind. This mental clarity and calmness complement the physical benefits, offering a comprehensive approach to fitness that holistically nurtures the body and spirit.

Explore Echelon FitPass classes and enjoy off-equipment classes.

Pilates: Core Strength with Gentle Movements

Pilates stands as a formidable ally in the quest for a workout that bolsters core strength, enhances flexibility, and perfects alignment, all the while maintaining a tender approach towards the joints. Through a series of precise, mindful movements paired with deep, consistent breathing, Pilates methodically strengthens the body's core - the abdomen, lower back, hips, and thighs - which is pivotal for overall stability and posture. Unlike high-impact activities that might exacerbate joint discomfort, Pilates鈥� emphasis on controlled, fluid motions ensures a harmonious balance between strengthening and protecting the body.

At Echelon, our carefully curated Pilates classes are designed to cater to a wide range of abilities and fitness goals, making this effective practice accessible to all. Utilizing equipment such as reformers for resistance or stability balls to enhance balance, these sessions deepen the engagement of core muscles, offering a challenging yet accommodating workout. Even without equipment, mat-based Pilates exercises deliver substantial benefits, emphasizing movement quality over quantity for impactful results.

Pilates not only aids in developing a lean, toned physique but also plays a critical role in injury prevention and rehabilitation. Its focus on low-impact movements and core stability is particularly beneficial for individuals seeking to alleviate back pain or improve body mechanics. As participants become more attuned to the nuances of their body's alignment and movement patterns, they often experience a noticeable reduction in joint stress and an increase in functional mobility.

Engaging in Pilates through Echelon provides a supportive, enriching environment where progress is celebrated at every step. Whether you're looking to enhance physical fitness, recover with care, or simply enjoy a workout that's gentle on the joints, Pilates offers a comprehensive path to achieving your health and wellness objectives.

In this blog post, we'll explore creative ways to stay active and entertained without leaving the comfort of your own home. Whether you're looking to transform your living room into a fitness studio, dive into virtual fitness classes, or challenge your family to a fitness competition, there are plenty of ways to keep moving this summer. And with the help of Echelon, you can elevate your staycation fitness routine to new heights. Let's dive in!

Not an Echelon Fitness member? Join the community.

Transform Your Living Room into a Fitness Studio with Echelon

Embrace the opportunity to make your living space the epicenter of your fitness journey this summer with Echelon. Elevate your exercise experience by incorporating Echelon's innovative fitness equipment into your home. Imagine having your own exercise bike, rower, or treadmill that not only fits perfectly into your living room but also connects you to an expansive community and array of classes tailored to your fitness level and interests. Echelon makes it possible to enjoy the energy and diversity of a gym workout without stepping outside your door. Engage with Echelon's world-class instructors in real-time or select an on-demand class that fits your schedule. The convenience of having such versatile fitness solutions at home means you're more likely to stick with your fitness goals and enjoy your summer staycation to its fullest. Transform any corner of your home into a dynamic fitness studio and discover the joy of working out in your own personalized space with Echelon.

Dive into Virtual Fitness Classes from the Comfort of Your Home

Unlock a world of fitness possibilities right from your living room with Echelon's virtual fitness classes. Gone are the days of monotonous at-home workouts; with Echelon, every day brings a new opportunity to explore different exercise genres from the comfort of your home. Whether you're in the mood for a high-energy cycling session, a strength-building workout, or a calming yoga class, Echelon's extensive library of virtual classes means there's something for everyone, regardless of fitness level or interest.

The beauty of Echelon's virtual platform lies in its flexibility. You're not constrained by class times or availability; you can join live classes to feel the community spirit, or select on-demand options that fit seamlessly into your schedule. This adaptability ensures your staycation fitness routine never feels like a chore but an enjoyable part of your day. Plus, with Echelon's interactive features, you'll receive personalized feedback and have the ability to track your progress, making your fitness journey both rewarding and fun.

Echelon's virtual classes are more than just workouts; they're an invitation to join a global fitness community. Engage with fellow staycationers and Echelon's world-class instructors from around the world, turning your fitness routine into a social activity. With Echelon, your staycation can be the perfect blend of relaxation, fitness, and fun, all from the comfort of your home.

Family Fitness Challenges: Make Exercise a Family Affair

Ignite a spark of friendly competition and togetherness within your household by launching family fitness challenges that everyone can partake in. It's an incredible way to blend fun, laughter, and health into your daily routine, making exercise an eagerly anticipated event rather than a mundane task. Consider setting up a weekly fitness circuit, where each family member devises a particular workout station 鈥� be it a jump rope zone, a mini obstacle course, or a yoga pose challenge. This not only adds variety but allows each person to contribute their unique idea to the fitness regimen.

Echelon's comprehensive range of workouts offers the perfect backdrop for these family challenges. You could select a new workout each day, keeping the excitement alive and ensuring that the whole family is eagerly looking forward to what's next. Whether it's competing on who can do the most push-ups, holding the longest plank, or even a dance-off to the most energetic Echelon classes, the key is to encourage participation without focusing solely on who wins.

Celebrate the end of each week with a small reward for the family 鈥� perhaps choosing the next movie for movie night or deciding on the weekend's dessert. This not only motivates but reinforces the value of working together towards common goals. By incorporating Echelon's diverse fitness challenges into your family's routine, you're not just staying active; you're building lasting memories and fostering a healthy lifestyle for everyone involved.

Explore the Great Indoors with a Fitness Scavenger Hunt

Ignite your inner explorer with a fitness scavenger hunt that turns every nook and cranny of your home into a potential workout zone. This inventive approach not only spices up your exercise routine but also involves the whole family in an energetic quest for fitness. Begin by mapping out various stations around the house, each representing a different physical challenge or activity. Perhaps the kitchen becomes a spot for a quick set of countertop push-ups, while the stairs transform into the arena for a calf-burning stair challenge.

Hide fitness "treasures" like homemade dumbbells (water bottles filled with sand or pebbles) or yoga mats for stretching zones in unexpected places, encouraging participants to move and discover. Each found item or completed challenge can earn points, with bonus points for creative execution or completing extra tasks listed in hidden envelopes along the way. Incorporate Echelon's workout segments as special 'challenge stations' where participants can follow a quick class or activity for extra fun. This scavenger hunt not only promotes physical activity but also fosters problem-solving and teamwork, making it a perfect blend of exercise and entertainment. Let the thrill of the hunt motivate you and your family to explore the great indoors, transforming every find into a step toward better health and fitness.

Create Your Own Staycation Fitness Retreat

Designate a tranquil corner of your home as your personal fitness retreat, a sanctuary where the hustle of daily life fades into the background. Begin by selecting a serene spot, perhaps by a window with a view of the garden or a quiet, underutilized nook. Lay down a yoga mat or soft rug to define your space and add elements like scented candles, plants, or soft lighting to enhance the peaceful ambiance. Echelon's extensive library of virtual classes can serve as your guide to mindfulness and physical well-being.

Start your mornings with gentle yoga sessions to awaken the body, followed by guided meditations to center your mind. Throughout the day, integrate stretching routines to keep your body limber and relaxed. This designated retreat space not only serves as a physical area for exercise but also as a mental escape, offering a daily oasis for self-reflection and personal growth. By creating this dedicated spot, you're committing to a summer of nourishing both your body and soul, supported by the diverse resources Echelon provides. This personalized retreat is a reminder that you don't need to travel far to find peace and fitness; it's all within your reach, at home.

DIY Fitness Equipment: Get Creative with Household Items

Transform everyday items into your personal gym equipment with a dash of creativity and Echelon's insightful fitness strategies. Look around your home for items that can double as workout tools. Grab a pair of water bottles to use as dumbbells for arm curls or shoulder presses, ensuring you keep moving and toning those muscles. A sturdy chair becomes your partner for tricep dips or step-ups, challenging your lower body and core stability. And don鈥檛 forget the kitchen towels鈥攕lide them across a smooth floor for core-engaging exercises or use them for stretching exercises to increase flexibility. This approach not only adds an element of fun to your staycation fitness regime but also encourages you to view your home environment through a new, health-oriented lens.

Get your own Cold Immersion System today.

Enhanced Muscle Recovery

Engaging in cold immersion after rigorous workouts can significantly expedite the muscle recuperation process. By subjecting the body to cold temperatures, it's possible to mitigate inflammation and the aches that often follow strenuous physical activity. This reduction in muscle soreness facilitates a quicker rebound, enabling fitness enthusiasts and athletes alike to return to their training with reduced downtime. The physiological response to the cold not only aids in diminishing immediate discomfort but also contributes to a more efficient healing process, setting the stage for improved performance in subsequent workouts. This approach to recovery is increasingly being recognized as an essential component of an effective fitness regimen, offering a natural and effective way to support the body's healing mechanisms.

Improved Circulation

Cold immersion practices, such as taking ice baths or cold showers, can significantly enhance the body's circulatory system. During exposure to cold temperatures, blood vessels constrict, a natural response that plays a crucial role in stimulating better blood flow throughout the body. This improved circulation is key to efficiently transporting oxygen and essential nutrients to muscles, which not only aids in quicker recovery post-exercise but also enhances overall physical performance. Moreover, this process assists in the removal of metabolic waste products, further contributing to the health and efficiency of your muscular system. By incorporating cold immersion into your fitness regimen, you're enabling a more dynamic blood flow, essential for maintaining cardiovascular health and achieving peak physical condition.

Increased Metabolic Rate

When the body is exposed to cold, it must work harder to stay warm, which in turn, accelerates the metabolic rate. This physiological adaptation can be particularly advantageous for those focused on weight management or body composition goals. As the body strives to maintain its core temperature amidst the cold, it burns calories at an enhanced rate, offering a natural boost to metabolic function. This heightened calorie expenditure, when combined with regular exercise and a balanced diet, can contribute significantly to fat loss or maintenance of a healthy weight. Engaging in cold immersion, therefore, not only supports the body鈥檚 physical recovery but also presents an effective strategy for augmenting metabolic efficiency, showcasing another facet of how this practice can be integrated into a holistic fitness plan.

Strengthened Immune Response

Delving into the immune-boosting benefits of cold immersion reveals its potential to fortify the body's defenses. Immersing oneself in cold water stimulates the immune system, leading to an uptick in the production of white blood cells. These cells are the body鈥檚 frontline defense against pathogens, playing a pivotal role in safeguarding against illness and infection. Regular cold exposure has been associated with an overall enhancement in immune function. This invigorated immune response means individuals may find themselves less susceptible to common colds, flus, and other infections. By integrating cold immersion practices into a regular wellness routine, you are essentially giving your immune system a natural and invigorating boost, helping to maintain health and vitality amidst the demands of training and everyday life.

Enhanced Mental Toughness

Diving into an ice bath or embracing the shock of a cold shower goes beyond just a physical challenge鈥攊t's a mental battle. The initial discomfort and urge to step out of the cold can be overwhelming. However, choosing to stay, to endure the cold, cultivates a level of mental toughness that is invaluable. Each session of cold immersion acts as a training ground for resilience, teaching the mind to remain calm and focused under stress. This practice of facing discomfort head-on and mastering control over one's instinct to flee discomfort sharpens mental fortitude. Over time, this not only makes the cold more bearable but also strengthens the mind's ability to tackle challenges outside the realm of fitness. Embracing cold immersion is akin to training your mind to push through barriers, enhancing one's resolve and ability to persevere in the face of adversity. This mental resilience gained through regular cold exposure is a powerful tool, empowering individuals to meet their fitness objectives and navigate life's hurdles with greater ease and determination.

Better Sleep Quality

Cold immersion practices can significantly impact your nighttime routine positively, promoting deeper and more restorative sleep cycles. When you immerize yourself in cold water, your core body temperature decreases. This change is conducive to initiating the body's natural sleep processes, as a lower core body temperature signals to your body that it's time to wind down and rest. Participants often report an ability to fall asleep more swiftly and enjoy a more unbroken, quality sleep throughout the night. Additionally, this exposure to cold can help in reducing stress levels, a common culprit behind sleep disturbances. Integrating this practice into your evening routine might just be the key to enhancing the quality of your sleep, allowing you to wake up rejuvenated and ready to tackle the day's challenges, including those related to your fitness journey.

Reduction in Inflammation

The therapeutic effects of cold immersion extend beyond muscle recovery, notably in its capacity to alleviate inflammation. When exposed to the chill of an ice bath or cold shower, the body reacts by narrowing blood vessels, a process scientifically referred to as vasoconstriction. This reaction not only reduces the blood flow to areas of inflammation but also minimizes swelling and the associated discomfort. Such an effect is particularly advantageous for athletes and fitness aficionados who frequently push their bodies to the limit, as well as individuals managing chronic inflammatory conditions. Regularly incorporating cold immersion into a wellness routine can act as a preventative measure against the accumulation of inflammation, helping to maintain a balance and prevent the onset of related ailments. The natural anti-inflammatory properties of cold exposure thus serve as a complementary approach to physical recovery and overall well-being, ensuring that individuals can continue to pursue their fitness aspirations without being hindered by inflammation-induced setbacks.

Skin and Hair Health

Delving into the dermatological benefits, cold immersion emerges as a natural ally for maintaining vibrant skin and strong, lustrous hair. The shock of cold water initiates a tightening effect on pores, which can significantly reduce their appearance and mitigate the risk of acne and other skin ailments by preventing the accumulation of dirt and oils. Furthermore, this practice can calm inflammation and redness, leading to an overall improvement in skin complexion and health. In terms of hair care, the cold water can enhance the hair鈥檚 cuticle, resulting in a smoother and more reflective surface that imparts a noticeable shine. Additionally, it can help to prevent excessive dryness and breakage by preserving the scalp鈥檚 natural oils, promoting healthier and more resilient hair growth. Regularly incorporating cold immersion into your routine can therefore serve as a dual-purpose approach, not only advancing your fitness goals but also supporting the health and appearance of your skin and hair.

Boosted Endorphin Levels

The process of immersing oneself in cold water has a profound impact on the body's biochemical landscape, notably through the elevation of endorphin levels. These "feel-good" hormones, naturally produced by the brain, play a pivotal role in diminishing perceptions of pain while simultaneously enhancing mood. This surge in endorphins during cold exposure can leave individuals feeling more upbeat and emotionally balanced. The psychological lift experienced is akin to the natural high one feels after a vigorous workout, often referred to as the "runner's high." This mood-enhancing benefit of cold immersion not only aids in stress relief but also encourages a positive mental state, making it easier to tackle the daily challenges of life and maintain a consistent commitment to fitness objectives. Engaging in this practice regularly can be an effective way to naturally boost your mood and combat stress, providing a holistic approach to wellness that complements physical fitness efforts.

Enhanced Willpower and Discipline

Embarking on the practice of cold immersion demands a high level of self-control and determination. It's a deliberate choice to confront discomfort head-on, thereby nurturing a robust sense of willpower and discipline. Each time you decide to step into the chilly embrace of a cold shower or ice bath, you're essentially training your mind to endure and overcome. This fortified willpower is not limited to just the moments of cold exposure but permeates other facets of life, including sticking to a rigorous fitness schedule or adhering to nutritional plans. Regularly submitting oneself to this challenging yet rewarding regimen instills a disciplined mindset, crucial for achieving long-term fitness goals. It cultivates an inner strength that enables you to remain steadfast and resilient, regardless of the obstacles that may arise on your path to peak physical and mental health.

Daily

• To ensure proper function and cleanliness, turn off the treadmill and use a non-acidic cleaner (avoiding ammonia, chlorine, or alcohol) on a soft cloth to clean high-use areas such as the handlebars and console. It is important to never spray cleaning solution directly on the treadmill, as this may damage electrical components.
• Check the power cord for damage. If there is damage, immediately call customer service at 833-937-2453 to arrange for a replacement.
• For all screened devices,听it is crucial to clean sweat and fingerprint marks from the tablet screen using touchscreen screen cleaner after each use. Simply spray a microfiber rag with the cleaner and wipe in circular motions until the solution clears. Finally, clean the top of the rail with soapy water and a soft, dry cloth to remove any dust, debris, or sweat before and after each use.听

Weekly

• Use a non-acidic cleaner (avoiding ammonia, chlorine, or alcohol) on a soft cloth to clean the running belt, console, uprights, and motor cover. It is important to apply the cleaners to the cloth, not directly onto the equipment.
• Check all hardware and tighten or resecure as needed, including but not limited to handlebars, console, drink holders, running belt, and cell phone holder (if applicable).
• Dust and vacuum the treadmill and surrounding area. To clean underneath the treadmill, unplug the power cord from the unit,听turn off the power, fold the treadmill, and move it to an alternate location. Once cleaning is complete, return the treadmill to its original location.
• Ensure the app and equipment firmware are up-to-date with the latest versions.
• Check the feet leveling system (select models) to ensure the treadmill is sitting level to the floor.
• Check the belt for looseness. It is important to adjust both sides of the rear roller evenly with the provided Allen wrench, turning clockwise to tighten. When lifting the belt, there should only be a 2-3 inch gap. Do not over-tighten the belt rollers by more than 10 full rotations, as this may damage the treadmill's components. If you start experiencing issues with over-tightening,听work backwards to correct any issues. If these steps do not resolve the problem, refer to the belt lubrication instructions or call customer service for assistance.

Monthly

• Check the components under the motor cover for an intense buildup of dust or debris. If present, contact customer service to schedule a technician to properly clean and restore the components before using your treadmill again.
• Check the frame folding mechanism for proper function.
• Check the alignment of the treadmill running belt to ensure it is centered and glides smoothly over the running deck. Follow the user manual instructions to re-center the belt. Start the treadmill at a low speed and test for any slippage of the belt to ensure the motor is applying the proper torque. If you hear rubbing noises or the belt is off-center and cannot be re-centered using the provided instructions, immediately stop using the treadmill and contact customer service at 833-937-2453.
  

As Needed

• Calibrate the incline if it cannot be adjusted using the buttons on the console or handlebars. To do this, remove the safety key and hold the Start & Stop keys on the button pad for 5-8 seconds. Observe the treadmill as it calibrates. Re-insert the safety key and start your workout.
• Check the incline ramp and hardware for looseness or deformation. Use silicone oil to lubricate any areas that are making noise due to excess friction.
• Lubricate the running deck every 3-5 months or 500 miles/km (whichever comes first) according to the instructions provided in the user manual. Refer to your user manual to determine whether your treadmill requires a wax coating or silicone lubricant.
• If the running deck is damaged or you experience any issues, contact customer service at 833-937-2453.

By adhering to this maintenance schedule, you can ensure the longevity and safety of your treadmill, allowing you to enjoy many successful听workout sessions.听For additional information, please refer to the instruction manual.

Over the years, research has shown that maintaining a steady effort during exercise provides a distinct benefit apart from that provided by High Intensity Interval Training (HIIT) workouts. While both are beneficial for building health and overall fitness, Steady State training brings something different to the table (or bike, as it were).听

As we launch Echelon鈥檚 Steady State classes, here are the five key things to remember as you jump into this new training.

1. You will maintain a particular cadence throughout the entire class. Classes will be labeled with both the duration of the class and the speed you will be riding. So, for example, a 鈥淪teady State 20 - 90 bpm鈥� is a twenty-minute steady state class in which you will be riding at a 90 cadence.听
2. The effort is up to you! These classes are designed to keep you at a specific cadence - chosen by your instructor - and effort - chosen by you. You can take a Steady State 20 - 65 bpm as a moderate, zone 2 class, maintaining a comfortable effort throughout. You could then turn around and take that same class as a hard, zone 4 class simply by adding resistance and turning up your effort. You are in the driver鈥檚 seat!
3. Let the music be your guide. The music in these classes will align closely to the cadence you are being asked to follow, so if you start to lose focus or doubt your ability to maintain the speed, just ride to the beat.听
4. Always warm up first. Because our Steady State classes are designed to hold the same effort and cadence throughout, we are counting on you to show up warm and ready to work. Steady State-specific warm up classes will be available on the app, so be sure to complete one of those 5- or 10-minute warm ups before logging on for Steady State.听
5. Record your stats! Steady State Classes are made to be taken again and again, so when you finish a ride, make note of your effort, heart rate zone (if you use a heart rate monitor), cadence, resistance, and output. When you take that class again, enjoy seeing those numbers improve!

Which Steady State Class are you most excited about?听

Dive Into the Dynamic Energy of Live Workouts

Prepare to be catapulted into the exhilarating world of Live Workouts, where the vibrancy of real-time classes awaits to transform your fitness regime. The moment you join, you're not just entering a workout; you're stepping into a high-energy arena where every row and pedal is amplified by the collective force of the Echelon community. Live workouts are a celebration of the now, brimming with the unscripted excitement that only the spontaneous can bring. Feel your adrenaline surge as the bass drops and your favorite instructor pushes you beyond what you thought possible, their energy transcending the screen to ignite a fire within you.

This isn't about going through the motions; it's about being part of something bigger, where every bead of sweat shared builds an unbreakable bond of strength and determination. The unpredictability of live sessions keeps you on your edge, eager for the next challenge, the next beat, the next shoutout. It's in this electric atmosphere that you find yourself pushing harder, reaching further, and shattering ceilings you didn't even know existed. The dynamic energy of live workouts is your fuel, propelling you towards greatness, with each session leaving you hungry for more. Embrace the raw, unfiltered passion of live classes and let it redefine what you're capable of.

Build Meaningful Connections Within the Echelon Community

Embarking on a fitness journey often feels like a solo endeavor, but with Echelon's live classes, it becomes a collective quest for greatness. Here, within the heartbeat of the Echelon community, you're not just sweating it out on an Echelon bike or Rowing machine; you're forging connections that stretch beyond the confines of your workout space. Imagine logging on to a live class and seeing familiar faces, sharing in each other's triumphs, and offering encouragement through the toughest climbs and rows.

These connections evolve into powerful motivators, transforming the Echelon community into your fitness family. It's where friendly competition sparks higher levels of performance, pushing you to pedal harder and row stronger than you thought possible. The camaraderie developed in these live sessions amplifies your determination, making every workout an opportunity to connect, compete, and celebrate together.

Through this unity, you're not just attending a class; you're becoming part of a dynamic fitness movement. It's a space where every high-five and cheer heard through the screen isn't just for show鈥攊t's a genuine testament to the supportive spirit that defines the Echelon experience. This is your arena to not only chase personal victories but to uplift others along their journey, creating bonds that go beyond fitness, fostering a sense of belonging that fuels your fire to keep pushing forward.

Revel in the Personal Touch with Instructor Shoutouts

Imagine, amidst the fervor of a live class, your name pierces through the soundtrack of your exertion 鈥� a shoutout from your favorite instructor. This moment, electrifying and personal, transcends the digital divide, embedding a unique sense of recognition and belonging. It's as if, in that second, the spotlight shines on you, acknowledging your sweat, your drive, your heart. These shoutouts are more than just a nod to your presence; they are a powerful affirmation of your efforts, a verbal high-five that elevates your spirit and propels you to push even harder.

In the realm of live workout classes, this interaction is not an anomaly but a hallmark of the genuine connections fostered within the Echelon community. Each callout, each mention of your name, is a testament to the instructors' commitment to not just guide, but personally connect with, each participant. It bridges the gap between virtual and physical, making each session not just a workout, but a personal journey shared. This level of personalized encouragement underscores the Echelon experience, crafting a motivational atmosphere that's rich with individual acknowledgment and communal strength. It's here, in these moments of personal touch, that the essence of being part of something greater than oneself truly shines, inspiring not just fitness growth, but personal transformation as well.

Keep Your Workout Routine Fresh and Exciting

Dive headfirst into the pulsating heart of variety with Echelon's live classes, where repetition doesn鈥檛 stand a chance against the ever-changing landscape of our workouts. Each session is a unique journey, a blend of different rhythms, exercises, and challenges that keep you perpetually engaged, perpetually hungry for what's next. Imagine the thrill of never knowing exactly what to expect, yet always being assured that you'll walk away more invigorated, more empowered than the last time. The diversity of our live workouts ensures that your fitness routine is anything but routine. With an array of instructors each bringing their own style, intensity, and personality to the table, you鈥檙e guaranteed to find new favorites, new challenges, and new reasons to smile through the sweat. This freshness is the key to not just maintaining but amplifying your motivation and curiosity, keeping the fire of your fitness journey brightly burning. Say goodbye to the days of monotonous, predictable workouts and hello to a world where each live class is a doorway to discovery, pushing you beyond the boundaries of yesterday鈥檚 limitations. In the vibrant ecosystem of Echelon鈥檚 live workouts, your routine stays dynamic, your spirit stays lifted, and your progress never stops.

Elevate Your Accountability and Commitment

Stepping into a live class at Echelon isn't just a workout; it's a pledge鈥攁n unwavering promise not only to yourself but also to those who stand with you, shoulder to shoulder, in the digital realm. This powerful sense of community and expectation boosts your accountability to levels that solitary, on-demand sessions can scarcely reach. There's a unique kind of motivation that surges within you when your presence becomes part of the collective energy, when your absence is noticed, and your participation celebrated.

In the dynamic world of Echelon's live workouts, you're not an anonymous participant; you're a vital piece of a larger mosaic. The knowledge that your instructors and fellow fitness enthusiasts anticipate your arrival, that they rely on your energy to amplify the session's vigor, instills a profound level of commitment. This communal responsibility is the fuel that ignites your determination to show up, dig deep, and surpass your own expectations.

The commitment fostered in this environment transcends the boundaries of the workout, seeping into your daily life, nurturing a discipline that is both rare and invaluable. It's this cultivated sense of duty and belonging that not only makes skipping a session unthinkable but also transforms your fitness journey into a testament of strength, resilience, and unwavering resolve. In the arena of Echelon's live classes, your commitment is your armor, and together, we forge ahead, indomitable.

Experience the Satisfaction of Real-Time Progress Tracking

There's an undeniable rush that comes with the territory of live classes at Echelon 鈥� the immediacy of seeing your growth unfold right before your eyes. Imagine, in the heat of the moment, glancing at your metrics, witnessing the undeniable evidence of your improvement, stride by stride, stroke by stroke. It's not just numbers on a screen; it's a real-time scoreboard of your dedication, resilience, and evolution. This is where the magic of live workouts truly shines 鈥� in the tangible proof of your journey, shared and celebrated in the company of your Echelon peers.

Each class becomes a milestone, each session a testament to your progress. The beauty of this real-time tracking is not merely in the data, but in what it represents 鈥� the culmination of your sweat, effort, and unwavering commitment. It's a powerful motivator, a beacon that lights the way forward, constantly reminding you of how far you've come and how much further you're capable of going. In this electrifying environment, your achievements are not just personal victories; they're collective triumphs, celebrated with every cheer, every shoutout.

Step into the realm of live classes, where every effort is measured, every progress acknowledged, fueling your journey with the undeniable satisfaction that comes from witnessing your transformation unfold in real time.

1) Assess your fitness needs and goals

Are you new to fitness and looking to build your own home gym? Before diving into the world of exercise equipment and workout routines, it's important to assess your fitness needs and goals. This step is crucial in creating a home gym that will cater to your specific needs and help you achieve your desired results.

Take a moment to think about what you hope to achieve through your fitness journey. Are you looking to lose weight, gain muscle, increase flexibility, or simply improve overall health and well-being? By understanding your fitness goals, you can better select the equipment and exercises that will be most effective for you.

Additionally, consider your current fitness level. Are you a beginner or more experienced? This will help determine the intensity and variety of workouts that will be suitable for you.

Another important aspect to consider is any specific health concerns or limitations you may have. Do you have any pre-existing injuries or medical conditions that may impact your exercise routine? It's important to take these into account to ensure you choose exercises and equipment that are safe and suitable for your needs.

By taking the time to assess your fitness needs and goals, you can create a home gym that is tailored to your unique circumstances. This will not only save you time and money, but also ensure that you stay motivated and committed to your fitness journey. So, grab a pen and paper and start jotting down your goals and considerations 鈥� your dream home gym is just around the corner!

2) Determine your budget

When it comes to building your own home gym, determining your budget is an essential step. Setting a budget will help guide your decisions when it comes to selecting equipment and designing your space. Plus, it will ensure that you don't overspend and that you stay within your financial means.

Start by assessing how much you're willing to invest in your home gym. Consider your overall financial situation and determine a reasonable amount that you're comfortable spending. Keep in mind that you don't have to break the bank to create an effective home gym. There are plenty of affordable options available that can still provide you with a quality workout.

Next, research the cost of the equipment and items you'll need for your gym. Compare prices from different retailers and online marketplaces to find the best deals. Don't forget to include additional expenses such as flooring, mirrors, and storage solutions in your budget as well.

If you find that your desired equipment is outside of your budget, consider alternative options. Look for used equipment or check if your local gym is selling any of their old equipment. You can also prioritize your purchases by starting with the essentials and gradually adding more equipment as your budget allows.

By determining your budget from the start, you'll have a clear idea of what you can afford and avoid any unnecessary financial stress. Remember, the most important thing is to create a gym that suits your needs and helps you reach your fitness goals, regardless of how much you spend.

3) Choose the right space for your gym

When it comes to creating your own home gym, choosing the right space is key to ensuring a comfortable and effective workout environment. The first step is to assess the available space in your home and determine where you can set up your gym. Ideally, you want a dedicated area where you can focus on your workouts without distractions.

Consider the size of the space and the type of workouts you plan to do. If you enjoy high-intensity workouts that involve jumping or running, you'll need more room for movement. On the other hand, if you prefer strength training or yoga, you can make do with a smaller area.

Another factor to consider is the amount of natural light and ventilation in the space. Natural light can boost your mood and energy levels, while good ventilation will help keep the space fresh and comfortable during your workouts.

You'll also want to think about the layout of the space. Clear out any unnecessary clutter or furniture to make room for your gym equipment. It's important to have enough space for each piece of equipment, as well as enough room to move around freely.

Lastly, consider the accessibility of the space. Choose a location that is easily accessible and convenient for you to reach. The more accessible and convenient your gym space is, the more likely you are to use it regularly.

By taking the time to choose the right space for your gym, you'll create an environment that is conducive to your workouts and helps you stay motivated. So, start exploring the different spaces in your home and transform one into your own personal fitness sanctuary.

4) Select equipment that fits your needs and budget

Now that you have assessed your fitness needs and goals, determined your budget, and chosen the right space for your gym, it's time to dive into the exciting task of selecting the equipment that will fit your needs and budget. With so many options available, it can be overwhelming to know where to start. But fear not, we're here to help!

When selecting equipment for your home gym, it's important to consider your specific fitness goals and the types of exercises you enjoy. Are you a cardio enthusiast? Then investing in a treadmill or stationary bike might be a good idea. If strength training is more your style, consider purchasing dumbbells, resistance bands, or a weight bench.

Keep in mind your budget and prioritize your purchases accordingly. You don't need to buy everything all at once. Start with a few key pieces that will allow you to perform a variety of exercises and then gradually add to your collection over time.
It's also worth considering the space available in your gym. Make sure the equipment you choose fits comfortably in your designated area and doesn't overcrowd the space.

Remember, the goal is to select equipment that will help you achieve your fitness goals while staying within your budget. So take your time, make informed decisions, and enjoy the process of building your dream home gym!

5) Set up your gym for maximum efficiency and motivation

Now that you have assessed your fitness needs and goals, determined your budget, chosen the right space, and selected the perfect equipment, it's time to set up your home gym for maximum efficiency and motivation. This step is crucial to ensure that your workouts are enjoyable, effective, and consistent. Here are some tips to help you create an environment that will keep you motivated and make the most out of your home gym.

First, arrange your equipment in a way that maximizes the use of space and allows for easy accessibility. Place your cardio equipment, such as treadmills or stationary bikes, near the entrance so you can jump right into your workout. Position your strength training equipment, like dumbbells or resistance bands, in a separate area to allow for uninterrupted exercises. Creating designated zones for different types of workouts will help you navigate your gym effortlessly and save time during transitions.

Next, consider the aesthetics of your gym. Adding motivational quotes, posters of your favorite athletes, or even a wall-mounted mirror can make a big difference in how you feel during your workouts. A visually appealing and inspiring space will help keep you motivated and focused on your goals.

Another important aspect to consider is the organization and storage of your equipment. Keep everything neat and tidy by investing in storage solutions such as shelves, bins, or wall-mounted racks. This will not only create a clutter-free environment but also make it easier for you to find and access your equipment.

Lastly, don't forget about the little details that can enhance your workout experience. Invest in comfortable workout mats, towels, and a quality sound system to create an enjoyable atmosphere. Playing your favorite music or listening to motivational podcasts can boost your mood and keep you energized throughout your workouts.

By setting up your home gym for maximum efficiency and motivation, you are setting yourself up for success. The right environment will not only make your workouts more enjoyable but also increase your likelihood of sticking to your fitness routine. So, take the time to create a space that reflects your personality and inspires you to achieve your goals. Get ready to experience the convenience and effectiveness of your very own home gym!

Convenience and Accessibility of a Home Treadmill

Imagine having a workout buddy who鈥檚 always ready when you are and can accommodate your every whim. That鈥檚 what a home treadmill brings to your fitness journey 鈥� absolute convenience. No longer do you need to worry about gym opening hours or braving rush hour traffic to get a workout in. You don't even have to dress up for the occasion or battle inclement weather. Your treadmill is available for a calorie-burning session at any time of day, whether it's an early morning jog before work, a lunchtime sprint, or a calming walk late at night.

A home treadmill also affords you the flexibility to seamlessly integrate fitness into your daily routine. Whether you choose to sweat it out during a commercial break, make the most of a half-hour window, or enjoy a prolonged, intense session, the choice is entirely yours. This accessibility and convenience of a home treadmill make it much easier to maintain workout consistency, which is the secret ingredient in achieving fitness success.

And let's not forget, having your workout just steps away can be a powerful motivator to hop on and get moving. So, while others are spending time getting to the gym, you'll already be on your way to a healthier, fitter you.

Personalized Fitness Program

A home treadmill can be your personal trainer, designed to meet your unique fitness needs. Picture the ability to control your workout speed, incline, and duration to align with your fitness goals. That's the power a home treadmill brings to your wellness journey - complete personalization. With a simple adjustment, you can convert your relaxed walk into a challenging run or a grueling hill climb, transforming your workout intensity in an instant.

And there's more. Most modern home treadmills come with a variety of pre-set workout programs. Whether you're aiming for weight loss, increased cardiovascular endurance, or just a regular sweat session, there's a workout plan ready for you. All it takes is the press of a button.

Additionally, many treadmills have the functionality for interval training, providing a great way to switch up your workout and maintain engagement. This not only keeps your workouts interesting but also challenges different muscle groups, optimizing your fitness results.

The beauty of it all? You are in control. You have the freedom to mix and match, experiment, and find what works best for you. That's the benefit of a personalized fitness program courtesy of your home treadmill.

Improved Cardiovascular Health

Your heart is your body's most vital muscle and keeping it strong is essential. It's not just about looking good on the outside, it's about keeping fit on the inside. And guess what? Your trusty home treadmill is a fantastic tool for this. As you glide, stride, or run on your treadmill, you're increasing your heart rate, giving your heart a good, healthy workout. This has numerous benefits, including strengthening your heart and improving your body's ability to circulate blood.

Let's also touch on blood pressure and cholesterol - two words that can cause worry. The good news is that regular treadmill workouts can help in maintaining healthier levels of both, potentially reducing your risk of heart disease and stroke. It's a comforting thought that by stepping onto your treadmill, you're stepping towards better cardiovascular health. Not to mention, improved circulation can positively impact other areas of your health too, such as enhancing your immune system, boosting your energy levels, and improving your mental sharpness. Remember, every step on your treadmill is a step towards a healthier heart and a healthier you. And all this can be achieved right in your own home, on your schedule. Treadmill workouts truly are a heart-healthy choice!

Weight Management and Calorie Burning

Sweat it out on your home treadmill and kiss those extra calories goodbye! Treadmill workouts offer a powerful punch when it comes to torching calories and managing your weight. Depending on the intensity of your workout 鈥� from a leisurely walk to a heart-pumping run 鈥� you have the ability to burn a substantial number of calories.

And here's the best part: you control the burn. Crank up the intensity by increasing your speed or the treadmill incline to transform your workout into a high-calorie-burning session. On the other hand, a more relaxed workout still provides an effective way to keep those pesky calories in check.

Combine these regular, calorie-burning treadmill workouts with a balanced, nutritious diet and you've got a recipe for weight management success. Whether you're aiming to maintain your current weight or shed a few extra pounds, your home treadmill can be your ally in this journey.

Imagine the empowerment of shaping your workout to meet your weight management goals. Imagine the satisfaction of knowing that every step you take on your home treadmill is a step towards your ideal weight. That's the magic of home treadmill workouts when it comes to weight management and calorie burning.

Lower Impact on Joints

Running outside on concrete or pavement can be hard on your joints, particularly if you have a pre-existing condition or are recovering from an injury. That's where the magic of home treadmill workouts shines brightly. Treadmills come with a softer, cushioned surface that reduces the stress on your joints during each stride, creating a more forgiving platform for your workouts.

But wait, there's more! Using a treadmill isn't just about avoiding unnecessary stress on your joints; it's also about actively promoting joint health. By incorporating treadmill exercises into your routine, you're helping to strengthen the muscles that surround your joints, bolstering stability, and laying the groundwork for injury prevention.

Consider the feeling of satisfaction you'll get knowing each step on your treadmill not only takes you closer to your fitness goals but also contributes to protecting your body's fundamental framework - your joints. The comfort and peace of mind that come with knowing you're doing your part to safeguard your joints while getting in shape? That's just one of the many benefits that treadmill workouts at home can provide. Isn't it time you stepped onto the path of lower-impact fitness with a home treadmill?

Tracking Your Progress

Gone are the days of guesswork in fitness. Your home treadmill acts as your personal fitness tracker, providing real-time insights into your workout performance. These digital companions come equipped with a display panel that showcases your progress in measurable metrics - time, distance, speed, incline, and the ever-pleasing calories burned. Some treadmills even step up the game by including heart rate monitors, giving you an even more detailed look at your workout鈥檚 impact.

Keeping an eye on these figures can do wonders for your motivation and accountability. You can set personal goals and enjoy the thrill of seeing them smashed, workout after workout. The elation of witnessing your speed increase or your endurance improve can spur you on to continue down your fitness path.

Having this data at your fingertips also helps you tailor your workouts. Noticed that uphill runs fire up your calorie burn? Great, add more inclines to your sessions. Or perhaps you found that longer, low-intensity sessions suit your style. Fantastic, adjust your routine accordingly. By tracking your progress with your treadmill's digital monitor, you can truly make your fitness journey your own, fine-tuning your routines based on the data that speaks to you. Every workout thus becomes an opportunity for self-discovery, growth, and progress.

Privacy and Comfort

There's something truly liberating about having the freedom to workout in the privacy of your own home. With a home treadmill, you can immerse yourself in your fitness journey without feeling self-conscious or the pressure to match up to others. This could be the comfort you need to fully embrace your workout routine. And the beauty of it? There鈥檚 no need to conform to any dress code or worry about fellow gym-goers' impressions. You can wear whatever makes you feel most comfortable and powerful.

Imagine the pleasure of hopping on your treadmill and syncing your steps to your favorite TV series or motivational podcast, all without fearing the judgment of others. Or picture yourself comfortably reading a book while leisurely walking your way to better health. It's your workout, your rules.

What's more, you can bask in the familiarity of your surroundings, free from distractions and unwanted noise. Your treadmill experience becomes a sanctuary, a personal space to focus on your fitness goals and celebrate your victories, big or small. With every step you take, you create a rhythm that's uniquely yours. This is the comfort and privacy advantage that a home treadmill workout provides - it's fitness tailored to your pace and preference, all from the comfort of your own home.

Shop Echelon Smart Treadmills

Looking to add a treadmill to your home gym? View the Echelon lineup. >

Understanding the Benefits of Regular Exercise

Regular exercise has a multitude of benefits for both our physical and mental health. From reducing the risk of chronic diseases like heart disease and diabetes to improving our mood and mental clarity, exercise is truly a game-changer. It helps strengthen our muscles and bones, improves our cardiovascular fitness, and boosts our energy levels. Additionally, exercise promotes better sleep, reduces stress and anxiety, and enhances our overall quality of life. Understanding these benefits can serve as a great motivator for starting a fitness program and reaping the rewards of a healthier lifestyle.

Setting SMART Fitness Goals

Setting goals is an essential step when starting a fitness program. It helps you stay focused, motivated, and accountable. To set effective fitness goals, it's important to make them SMART:

Specific: Instead of saying "I want to get fit," specify what exactly you want to achieve. For example, "I want to lose 10 pounds" or "I want to be able to run a 5k."

Measurable: Make sure your goals are measurable, so you can track your progress. You could measure your progress by weight, distance, time, or repetitions.

Achievable: Your goals should be realistic and attainable. Consider your current fitness level and set goals that challenge you but are within reach. For instance, if you're a beginner, aiming to run a marathon in a month may not be feasible. Start with smaller milestones, such as completing a 5k race.

Relevant: Your goals should align with your interests, needs, and overall fitness objectives. Ask yourself why you want to achieve a particular goal and how it fits into your fitness journey.

Time-bound: Set a deadline for achieving your goals. This helps create a sense of urgency and prevents procrastination. Having a timeline also allows you to break your goals into smaller, more manageable steps.

Remember, it's important to reassess and adjust your goals periodically. As you progress and improve, your goals may change. Don't be afraid to set new challenges for yourself and celebrate your accomplishments along the way. With SMART goals, you'll be well on your way to success in your fitness journey.

Finding the Right Type of Exercise for You

When it comes to finding the right type of exercise for you, it's important to consider your interests, preferences, and physical capabilities. There are countless options to choose from, including cardio activities like running or cycling, strength training exercises, and various fitness classes. Experiment with different activities to see what you enjoy and what suits your fitness goals. It's also important to consider any potential health conditions or limitations you may have, and consult with a healthcare professional or fitness expert if necessary. Remember, the best exercise is one that you'll stick to and enjoy!

Creating a Workout Schedule

Creating a workout schedule is an essential part of starting a fitness program. It helps you stay organized and committed to your goals. Start by determining how many days a week you can realistically dedicate to working out. Consider your other commitments and schedule your workouts accordingly. Choose a time of day that works best for you, whether it's early morning or in the evening. Make sure to include a mix of cardio, strength training, and flexibility exercises throughout the week to target different areas of your body. Remember to be flexible and adjust your schedule as needed to maintain consistency.

Starting Slow and Gradually Increasing Intensity

One of the most common mistakes beginners make when starting a workout routine is going all out on day one. This can lead to injuries and burnout. Instead, start slow and gradually increase the intensity of your workouts over time. For example, if you're new to running, start with a walk-jog combination and slowly increase the time spent jogging until you can run for a longer period of time. This approach will not only prevent injuries but also allow your body to adapt to the new demands placed on it. Remember, slow and steady wins the race.

Proper Form and Technique

When it comes to working out, proper form and technique are crucial for preventing injuries and maximizing results. Whether you're lifting weights or doing bodyweight exercises, it's important to maintain proper alignment, engage the right muscles, and avoid any jerking or bouncing movements. Start with lighter weights or lower resistance to focus on perfecting your form before gradually increasing the intensity. If you're unsure about the correct form for a specific exercise, consider working with a certified personal trainer who can guide you and ensure you're doing each movement correctly. Remember, quality always trumps quantity when it comes to exercise.

Staying Motivated and Consistent

One of the biggest challenges in starting a fitness program is staying motivated and consistent. To maintain your momentum, it's essential to have a clear idea of why you started this journey in the first place. Remind yourself of the benefits you'll reap, such as improved physical and mental health, increased energy levels, and reduced stress. Additionally, try setting smaller goals along the way to help you stay motivated and celebrate your progress. Remember that consistency is key, and it's better to exercise for 20-30 minutes a day than to skip workouts altogether. Find an accountability partner or join a fitness group to stay on track and motivated. Lastly, make your workout routine enjoyable by incorporating activities you love, such as dance, yoga, or hiking.

Question 1: How long have you been an Echelon member and what equipment do you have?

I purchased my Echelon bike back in 2020, right as Covid first started to come about. Being able to work out in my home while I was stuck inside was a welcome to my routine and I was excited to have a way to cross train with my running goals to help make myself stronger.

(My bike journey was difficult. I got an EX-4 from Costco that broke down after a few months of use. It was replaced to break down again. Then, it took me a year to get a new bike which is now a 5? This one has been working out great for me and I love it.)

Question 2: What is your favorite part of the Echelon Community and why?

There is something to be said for the Echelon Community. Anyone that I have talked to about Echelon and purchased bikes or such and or are part of the Echelon Community are a different group of people. Echelon users are more down to earth, enjoy bringing people up and offering encouragement. I absolutely love the trainers/instructors as they come across as being one of us. I have taken a few Peloton classes to see the difference and compare them and I honestly do not get the same feeling that I do with Echelon. I enjoy the smaller classes and formats. I have a few instructors that I really like and take their classes often. I feel like I can be me and do what I need to do to work out and use the class offering to fit my needs and training and there is always something there鈥�. Though I do have some class offerings that I miss and would like to see more of as in the last year the ones that I used regularly seem to have disappeared altogether.

Question 3: What keeps you coming back to Echelon and your equipment and the community?

After 10 years of working out, I have learned a lot about how the best way to get the most out of my workouts and to avoid injury as well as providing a lasting ability to being able to keep moving as I get older. Echelon offers me cross training in an environment of my choosing so that I am comfortable and enjoy the experience. It offers me different options on FitPass and cycling so that I can grow strong and continue to be healthy. The price is affordable for my situation and the ability to do the classes when I have time to work out is extremely beneficial. I take advantage of my gym at work to do the strength classes with the weights and my iPad and when having a tough day, a yoga class to ease the stress at work. At home, I cycle, take bootcamp, core and stretch classes to round out my days and or workouts. I like the variety, the instructors and ease of being able to port my classes with me wherever I go鈥� even when I travel!

Question 4: HOW has/will Echelon help you prepare/train for your runDisney race? What upcoming races are you participating in?

I love this question as anyone that knows me knows I can talk about Disney all day and being able to combine two of my favorite things is fantastic!! Hopefully I keep this, relatively, short.

runDisney is the main reason I got involved with Echelon to begin with. When I first started to run, I did an app, C25K. At the end of it I had a 5K scheduled, well a 4 mile race as it was local and my town has a pretty scenic route that runs around a lake. When I completed it, the spark took to my soul and started me on my journey. I am always one to push myself, find new goals to work to and ways to achieve them. I decided I wanted to run at least one race of every mileage. 5K, 10K, half and full. Then there are the little ones of a 15K and such. I wanted to be one of those hated car drivers that have those terrible ovals on the back of their car marking their running journey. I know my body and how difficult marathon distance is and only wanted to do one marathon. I learned, about this time, about Disney races. I could not be more excited. At the time I even worked in a Disney Store as a cast member and never knew of this amazing thing where I could combine two things I was passionate about. I set out to save my money to be able to run my one and only marathon in Disney World. How cool is that? To go to the one place where no matter what was going on in the world, I was happy, and it was all magical and amazing and run a race that allowed me to touch all the places within that land of magic. I finally got to the point where I could afford to go and run in Disney and reached out to a few Disney running groups on Facebook and fell well into one that was supportive and filled with amazing people. I learned all about the process and in 2019 I decided to sign up for the 2020 marathon. Since, I was going to be at Disney, I decided to do the Dopiest thing ever and go for the Dopey Challenge. All four races in four days. Crazy! Why not? I have completed a half and several 15K, 10K, and 5K鈥檚 now. I could train and do this. I thankfully got in and was able to sign up and my six-month training started. When running 48.6 miles in 4 days and all the miles training, you really need to be at the top of your game. You cannot only run 3-4 times a week. The body needs strength in other places, and I learned this along this way. Core, legs, arms and breathing are all very important to running. I started to read, talk to my running group community and learned the value of cross training. While many of these things I learned when training for the 2020 Marathon weekend at Disney, only weeks before the world shut down, I applied many of these techniques after the fact and use them today. So far to date, I have been lucky enough to run in Two Dopey鈥檚, 2020 and 2022 (the last one before Covid and the first one after Covid) Princess Weekend in 2022, Wine and Dine is 2022, as I wanted to run all the races in one year, and Springtime Surprise in 2023. When Disneyland opened up their races again, I jumped in to do the Dumbo Double Dare Challenge in 2024 and now talking to my Canadian friend about doing the Halloween Bash weekend in September 2024, but the signups are not until February for that.

I make these elaborate excel spreadsheets. I put on them what I need to do in a week and check them off. When I signed up to run Dopey in 2020 I started to try out Jeff Galloway鈥檚 (also a large runDisney supporter) way of running which involves walking and running in intervals. This reduces injury, which I have had a few scares with as I am bull legged and nobody thought I could run let alone run for as long as I have and makes running much easier. Learning to run this way was difficult but I would not run any other way now. I want to be 80 and still running, no matter how slow that may be. With his training there is two maintenance runs a week followed by a long run or two, depending on the race or challenge, on the weekends. I supplement one of the maintenance runs for an Echelon cycling class as the goal is keeping the heart rate up for x number of minutes and the cycling class reduces additional stress on my calf鈥檚. I do one 30-minute strength class with weights from FitPass a week along with Dani鈥檚 intervals and arms 30 min class on Wednesdays. I try to do 2-3 10 min core classes from Fitpass a week and take Jama鈥檚 60 min endurance cycling class on Saturday mornings with my long runs on Sundays. Below is my current workout routine for the Dumbo Double Dare Challenge. This will be the 5K, 10K and Half. I know rD does their 5K separate from the challenge but if I am at Disney, I am running everything I can.

I do listen to my body, and sometimes the weather is not helping me with my workouts, or I am truly too tired to get up, but I try to get in my three bikes a week along with my two to three runs and my strength and core classes. If I am not running, I am using a class from Echelon to help me be the best I can be. Oh, and for good measure, I have two Siberian Huskies (aka Husky Momma name) and I also walk them 4-6 miles a day on top of my training. They sit with me while I take my cycling classes and they watch for me when I run. They are my cheering squad through all of my workout journeys.

(green highlighted is workouts already done and orange is planned workouts leading up to the Dumbo weekend in Disneyland. Training schedule for running portion is taken from rD鈥檚 website with Jeff Galloway鈥檚 weekly run routine layout. I sub in cross training with Echelon and the runs to work with my schedule. Days of rest is usually a 10 min core class only, so I do not note that)

Question 5: What keeps you motivated to stay active?

When I first started my exercise journey it was very difficult. I know this sounds corny, but I kept having to tell myself to 鈥淛ust do it鈥�. In 2013 I was a single mother, with no outside support, of three kids ages 5, 8, and 10. I had to find a way to get moving. I desired to lose weight (once a size 14 and weighed in at 175lbs) and get back to myself. I could not walk up a flight of stairs without feeling winded and my knees screaming in pain to me. I woke up early, 4am early, to start my running journey. My friends who ran were skinny so I thought I could try it. I hated it. I had to prepare the day before and when my alarm went off, I had to not think, get up, and go, 鈥淛ust do it鈥�. I always felt better after and that is what I focused on. Six months into running I became addicted to it and the time of waking up so early. Fast forward to now, I still get up before the sun. I run under the night sky and the stars shining down on me in the still of the morning with the foxes, skunks and deer running past me. I always try to find a goal to work on. Having a reward of sorts to work towards makes getting motivated a lot easier. I still work out according to my schedule and what I am training for and no longer need to force myself to go. I do have my mornings sometimes, but it is not a struggle as it use to be.

Long story short, having a goal and routine always helps get me though my days. Then again, at this point, after 10 years, if I am not doing some sort of working out everyday my body screams at me with all the energy pulsing through me and I have to do something to get it out.

Question 6: What advice do you have for someone who is new to Echelon or working out?

For those whom are new to Echelon, do not be nervous or afraid to try. Make a schedule, create a goal and get on the bike and go. Your butt will hurt but after about two weeks you will get use to it. Try live classes as they are fun, and nobody is watching you. Try different instructors as there will be ones you like and ones you do not. Try Everything. Keep getting up and going on the bike, stretch and do yoga with FitPass, lift a few weights no matter how small they are. (I started out with 2 lbs and now up to 15-20 depending on the workout). Be the best version you can be as getting up and trying will only make you stronger. Do not let yourself talk you out of doing a class. You will never regret the workout, but you will regret not doing it. You are worth it, jump in, have fun and watch the best version of you come out because of it.

With the launch of FitOS, we鈥檙e also introducing Worlds, a captivating virtual reality gaming experience for you to race against yourself, your friends or the computer. As you explore these diverse landscapes, you鈥檒l be challenged with auto-adjusting resistance that levels the playing ground.听Automatic resistance changes will not be available on equipment with manual resistance (sport bike, sport row, GT, GT+, EX-15)

Your new FitOS home screen will give you all the options you need for the workout you want.

*FREE for Premier and Lite members. Not sure if you're a Premier Member? Log in to the to find out.

**FitOS is only available for screened connected equipment.听

What apps are available on FitOS?听

FitOS has the following apps ready to be downloaded:

• Apple music
• Audible
• Disney+
• ESPN
• Echelon Connect听
• Echelon Worlds
• Echelon Freestyle
• MAX
• Netflix
• Prime Video
• Spotify
• 罢耻产颈听
• Youtube TV
• Zoom
• 234 Player Games听
• NYT Games
• BBC news
• Feedly
• FlipBoard
• Forbes
• Google News
• Inkl
• Wall Street Journal
• Yahoo News
• 贵补肠别产辞辞办听
• 滨苍蝉迟补驳谤补尘听
• 罢颈办罢辞办听
• X

Please note: Some apps are third parties and not included in your Echelon Fit subscription. Logins for these accounts need to be set up through the respective service.

Where do I give feedback?

Click to provide feedback on FitOS or search for solutions to known issues.听

Additional Resources and FAQs

Visit the Echelon Zendesk for additional resources.听

Still have questions? We'd love to answer them for you. Please reach out to customer support at cs@echelonfit.com.

听

Transform your fitness routine with Echelon Worlds, a revolutionary gamified racing platform that brings excitement to your workouts. Race against friends, challenge the computer, or beat your own records in real-time. The auto-adjusting resistance*, based on terrain and elevation, adds realism, making you feel like you're part of the game. Customize your avatar for a truly immersive experience. Say farewell to mundane workouts and welcome an elevated fitness adventure with Echelon Worlds.

*Automatic resistance changes will not be available on equipment with manual resistance (sport bike, sport row, GT, GT+, EX-15).

How do I Join?

Premier and Lite members with mounted screened* connected equipment can access Worlds through FitOS.听Not sure if you're a Premier or Lite Member? Log in to the听听to find out.

Worlds is also available on bike and row for download on the iOS/Apple store... Android coming soon!听Download the 'Echelon Worlds' app onto your device from the app store and听use your Echelon app login information to get access.

*Members without a mounted screened connected equipment will need to use the 'Echelon Worlds' app on the tablet or smart phone.

App Links

IOS

• Stride - Dates to be announced.

Android

Dates to be announced.

How do I download FitOS?

听

Are you tired of feeling out of shape and wanting to improve your overall fitness? Maybe you've always dreamed of completing a 5k race, but the thought of running even a mile seems daunting. Well, you're not alone. Many people struggle with getting started on their fitness journey and finding a program that works for them. That's where the Couch to 5k program comes in. In just 8 weeks, this program will take you from couch potato to 5k runner, no matter your current fitness level. So, lace up your sneakers and get ready to transform your body and your mindset with this beginner-friendly running program.

Embracing the Fitness Journey: Beginning with a Mindset Shift

Embarking on a fitness journey can be both exciting and intimidating. As a newbie, it's crucial to begin with a mindset shift. Instead of focusing solely on the physical changes you want to see, embrace the overall journey and the positive impact it will have on your mental and emotional well-being.

First and foremost, remind yourself that this journey is about progress, not perfection. Be kind to yourself and understand that it takes time to build strength and endurance. Set realistic goals and celebrate every milestone along the way. Whether it's running for an extra minute or completing your first full week of the program, every accomplishment is worth acknowledging.

It's also important to let go of any comparison or self-doubt. Remember that everyone's fitness journey is unique, and you are on your own path. Focus on your progress and celebrate your own personal victories. Surround yourself with positive and supportive people who can lift you up and cheer you on.

Lastly, cultivate a positive mindset by shifting your perspective. Instead of viewing exercise as a chore, reframe it as an opportunity for self-care and personal growth. See each workout as a chance to challenge yourself and push beyond your limits. Embrace the sweat, the soreness, and the exhaustion as signs of progress and growth.

The Basics of the Couch to 5k Program

If you're ready to lace up your sneakers and take on the Couch to 5k program, you're in for an exciting and transformative journey. This program is designed to gradually build your endurance and running ability, taking you from a sedentary lifestyle to running a full 5k in just 8 weeks.

So, what exactly is the Couch to 5k program? It's a beginner-friendly running program that incorporates a combination of walking and running intervals to gradually increase your fitness level. The program is structured into 3 workouts per week, with rest days in between to allow for recovery.

During each workout, you'll alternate between walking and running intervals, gradually increasing the amount of time spent running and decreasing the amount of time spent walking. The program starts with short intervals, such as 1 minute of running followed by 1.5 minutes of walking, and progresses to longer intervals, eventually leading to running a full 5k without any walking breaks.

The beauty of the Couch to 5k program is that it can be tailored to your current fitness level. Whether you're a complete beginner or someone who has some running experience but wants to improve, this program will meet you where you're at and help you progress at your own pace.

Your 8-Week Training Plan: Getting Off the Couch

Are you ready to take your first step towards becoming a 5k runner? Well, buckle up because the Couch to 5k program is about to transform you from a couch potato to a running machine in just 8 weeks. Get ready to lace up your sneakers and start your training plan.

During the first two weeks of the program, you'll start with a combination of walking and running intervals. You'll begin with just 1 minute of running followed by 1.5 minutes of walking. This gradual introduction to running will allow your body to adjust and build up endurance without overwhelming yourself.

As you progress through the program, the running intervals will gradually increase in duration while the walking intervals decrease. By week 4, you'll be running for 5 minutes at a time, and by week 6, you'll be running for a solid 20 minutes without any walking breaks.

But don't worry, this plan is designed to accommodate beginners and those who haven't been physically active in a while. It's okay to repeat weeks or take extra rest days if needed. The most important thing is to listen to your body and progress at a pace that feels comfortable for you.

Week 1 - Intervals: Run 1 minute + walk 1.5 minutes听
Week 2 - Intervals:听Run 1.5 minutes + walk 1 minute听
Week 3 - Intervals:听Run 3 minutes + walk听1 minute听
Week 4 -听Intervals:听Run 5 minutes + walk听1 minute听
Week 5 - Intervals:听Run 10 minutes + walk 3 minutes听
Week 6 - Run 20 minutes +听walk 5 minutes + run remaining听
Week 7 - Run 30 minutes + walk 5 minutes听+ run remaining听
Week 8 - Run full 5k

Proper Nutrition for Successful Transition into Running

Proper nutrition is a key component of a successful transition into running. As you embark on your Couch to 5k journey, it's important to fuel your body with the right nutrients to support your training and recovery. Here are some nutrition tips to keep in mind:

1. Hydration: Stay hydrated before, during, and after your runs. Water is essential for maintaining proper bodily functions and preventing dehydration. Aim to drink at least 8 glasses of water per day, and increase your intake on workout days.

2. Balanced meals: Focus on consuming a balanced diet that includes a mix of carbohydrates, proteins, and healthy fats. Carbohydrates provide the energy needed for running, while protein helps with muscle repair and recovery. Incorporate whole grains, lean meats, fish, fruits, vegetables, and healthy fats into your meals.

3. Pre-run fuel: Eat a light meal or snack about 1-2 hours before your run to provide your body with the necessary energy. Opt for easily digestible carbohydrates, such as a banana or a small bowl of oatmeal. Avoid heavy, greasy foods that may cause discomfort while running.

4. Post-run recovery: After your run, refuel your body with a combination of carbohydrates and protein to aid in muscle recovery. A balanced snack or meal, such as a smoothie with Greek yogurt and fruits, can help replenish energy stores and promote muscle repair.

5. Listen to your body: Pay attention to how your body reacts to different foods. Some individuals may benefit from certain dietary adjustments, such as increasing protein intake or reducing processed foods. Experiment with different foods to find what works best for you.

Tips for Injury Prevention for Newbies in Fitness

When you're starting a new fitness program, it's important to prioritize injury prevention. As a newbie in fitness, your body may not be accustomed to the physical demands of running, so it's crucial to take steps to protect yourself from potential injuries. Here are some tips to keep in mind:

1. Warm up and cool down: Before every run, make sure to spend a few minutes warming up your muscles with dynamic stretches and movements. This will increase blood flow and prepare your body for the activity. Similarly, after your run, take the time to cool down and stretch to prevent muscle stiffness and promote recovery.

2. Gradually increase intensity: As tempting as it may be to push yourself to the limit, it's important to gradually increase the intensity and duration of your runs. Overexerting yourself can lead to overuse injuries such as shin splints or stress fractures. Follow the Couch to 5k program's gradual progression and listen to your body's cues.

3. Listen to your body: Pay attention to any pain or discomfort during your runs. If something feels off, don't push through it. Instead, take a break, rest, and consult with a healthcare professional if needed. Ignoring pain can lead to more serious injuries and setbacks in your training.

4. Invest in proper running shoes: Having the right pair of running shoes is essential for injury prevention. Visit a specialty running store to get fitted for shoes that provide proper support and cushioning for your feet and running style. Ill-fitting shoes can cause a host of issues, including blisters, shin splints, and plantar fasciitis.

5. Cross-train and strengthen: Incorporating strength training exercises into your routine can help prevent injuries by strengthening the muscles that support your running. Focus on exercises that target your core, hips, glutes, and legs. Additionally, cross-training activities such as swimming or cycling can provide a break from running while still maintaining fitness.

Motivation and Progress Tracking: Maintaining the Momentum

Once you've started your Couch to 5k journey, it's important to stay motivated and keep track of your progress to maintain momentum and continue working towards your goal. Motivation plays a crucial role in any fitness program, and it's especially important when you're just starting out.

One way to stay motivated is by setting short-term and long-term goals. Short-term goals can be as simple as completing each week of the program or running a certain distance without stopping. Long-term goals can include finishing a 5k race or improving your overall running pace. Write down your goals and keep them somewhere visible as a constant reminder of what you're working towards.

Tracking your progress is another great way to stay motivated. Use a running app or a fitness tracker to record your workouts and monitor your improvement over time. Seeing how far you've come can be incredibly inspiring and keep you motivated to continue pushing yourself.

Another effective way to stay motivated is by finding a running buddy or joining a running group. Having someone to train with and hold you accountable can make the journey more enjoyable and help you stay committed. Plus, the support and camaraderie of a running community can be incredibly motivating.

Celebrate your accomplishments along the way. Whether it's running for a longer duration, completing a full week of the program, or reaching a new distance milestone, take the time to acknowledge and reward yourself for your hard work. Treat yourself to a new running gear or indulge in a small indulgence to celebrate your progress.

Lastly, remember to be patient and kind to yourself. There may be days when you don't feel motivated or when your progress feels slow. That's normal. Be gentle with yourself and remember that progress is progress, no matter how small. Embrace the journey and celebrate the fact that you're working towards becoming a 5k runner.

Essential Gears for a Successful 5K Run

Now that you've committed to the Couch to 5k program and started your training, it's time to make sure you have the essential gear for a successful 5k run. While you don't need to break the bank on expensive equipment, having the right gear can greatly enhance your comfort, performance, and overall running experience.

First and foremost, invest in a good pair of running shoes. Your shoes are the most important piece of gear when it comes to running. Look for shoes that provide adequate cushioning, support, and a proper fit for your feet. Visit a specialty running store to get fitted and find the perfect pair that meets your individual needs.

Next, consider investing in moisture-wicking clothing. This type of fabric helps to keep you dry by wicking away sweat from your skin, reducing the chance of chafing and discomfort. Look for shirts, shorts, and socks made from materials like polyester or nylon.

Another essential gear item is a supportive sports bra for women. Choose a bra that provides proper support and reduces bouncing during your run. This will help prevent discomfort and potential long-term damage to breast tissue.

Don't forget about accessories such as a comfortable running belt or armband to hold your phone, keys, and other essentials. Additionally, consider purchasing a foam roller or massage ball to aid in muscle recovery and prevent injuries.

Lastly, always prioritize safety by investing in reflective gear for running in low-light conditions. A reflective vest or light-up armband will make you more visible to drivers and ensure your safety while out on the road.

Crossing the Finish Line: What to Expect on your First 5k Run

Crossing the finish line of your first 5k is an incredible achievement. After weeks of hard work and dedication, the moment has finally arrived. So, what can you expect on your first 5k run?

First and foremost, expect a mix of emotions. You may feel nervous, excited, and proud all at once. It's completely normal to have butterflies in your stomach before the race begins. Embrace these feelings and remember that you have already come so far in your journey.

As you start the race, expect a surge of adrenaline and excitement. The atmosphere will be filled with energy as runners gather at the starting line. Take a deep breath, find your rhythm, and enjoy the experience. You've trained for this moment, and now it's time to put your hard work to the test.

During the race, expect to be surrounded by a diverse group of runners. Some will be sprinting ahead, while others will be taking a more leisurely pace. Remember that everyone is on their own journey, and it's important to focus on your own progress. Stay in your lane, maintain a steady pace, and trust in your training.

As you approach the finish line, expect a surge of motivation and determination. This is where all your hard work pays off. Dig deep, give it your all, and push through any fatigue. The cheers and support from the crowd will fuel your spirit and propel you forward.

And finally, as you cross that finish line, expect an overwhelming sense of accomplishment and pride. You did it! Take a moment to savor the moment, collect your medal, and celebrate your achievement. You've transformed from a couch potato to a 5k runner, and that is something to be incredibly proud of.

Building on Your Success: Life After Your First 5K

Congratulations! You've completed your first 5k race and crossed the finish line. What an incredible achievement! Now that you've accomplished this major milestone, you might be wondering, what's next? Well, the good news is that the possibilities are endless.

First and foremost, take a moment to bask in the glory of your accomplishment. You've worked hard, pushed yourself, and achieved something amazing. Give yourself a well-deserved pat on the back and celebrate your success.

Now that you've caught the running bug, why not set new goals for yourself? Maybe you want to improve your race time or tackle a longer distance, like a 10k or half marathon. Setting new goals will keep you motivated and give you something to strive for.

Consider joining a running club or finding a running buddy. Running with others can be incredibly motivating and provide a sense of camaraderie. Plus, it's a great way to meet like-minded people and build a support system.

Continue to track your progress and celebrate your victories along the way. Whether it's running a new personal best or completing a challenging training run, every milestone is worth acknowledging. Keep pushing yourself and keep setting new goals to keep the momentum going.

Lastly, remember to listen to your body and prioritize rest and recovery. Rest days are just as important as training days. Give your body the time it needs to heal and recharge, and you'll come back stronger and ready to tackle new challenges.

Benefits of Advanced Strength Training

While strength training has always been an essential part of any fitness regimen, advanced strength training techniques can take your workouts to a whole new level. Here are some of the benefits you can expect to enjoy:

1. Increased Muscle Size and Strength: Advanced strength training techniques push your muscles beyond their comfort zone, forcing them to adapt and grow stronger. With time and consistency, you can expect to see a significant increase in muscle size and strength.

2. Improved Physical Performance: Whether you're an athlete or just looking to improve your overall physical abilities, advanced strength training can help. It increases power, speed, and agility, making it easier to perform challenging exercises or excel in your favorite sport.

3. Injury Prevention: Advanced strength training improves joint stability and muscle balance, reducing the risk of injury. As you build stronger muscles, your body becomes more resistant to injury and better equipped to handle the demands of everyday life.

4. Metabolic Boost: Advanced strength training can also help boost your metabolism, making it easier to burn fat and maintain a healthy body weight. The increased muscle mass and elevated heart rate associated with this type of training can help you burn more calories throughout the day.

In summary, advanced strength training is a fantastic way to take your fitness to the next level. By challenging your muscles with advanced techniques, you can expect to see significant gains in strength, size, and physical performance, all while reducing the risk of injury and boosting your metabolism.

Common Mistakes to Avoid in Advanced Strength Training

When it comes to advanced strength training, it's important to remember that with great power comes great responsibility. Pushing your body to its limits requires a level of expertise and knowledge that not all fitness enthusiasts possess. To ensure that you're getting the most out of your workouts while also staying safe, it's crucial to avoid common mistakes that could hinder your progress.

One of the biggest mistakes beginners make when transitioning to advanced strength training is not understanding the importance of proper form. When lifting heavy weights, it's easy to let your form slip and compromise your safety. Poor form not only increases your risk of injury but also decreases the effectiveness of your exercises.

Another mistake is not taking the time to warm up and stretch before your workouts. Advanced strength training puts a lot of stress on your muscles and joints, and failing to prepare them properly can lead to strains, sprains, and other injuries.

Finally, overtraining is another common mistake that many people make. While it's important to push yourself to see progress, doing too much too soon can lead to burnout and decreased performance. It's important to find the right balance between challenging yourself and allowing your body time to recover.

By avoiding these common mistakes, you can make the most out of your advanced strength training routine while also protecting your body from injury.

Progressive Overload: The Key to Advanced Strength Training

In the world of strength training, progressive overload is often hailed as the key to unlocking advanced levels of strength and muscle development. Simply put, progressive overload is the practice of gradually increasing the demands placed on your muscles over time.

When you first begin your strength training journey, your muscles adapt and become stronger in response to the stress they encounter during workouts. However, as your muscles become more efficient and adapted to your current routine, they require more stimulus to continue growing and developing.

This is where progressive overload comes into play. By consistently increasing the intensity, volume, or complexity of your workouts, you force your muscles to adapt and become stronger. This can be achieved through various methods, such as adding more weight, increasing the number of repetitions, decreasing rest times, or incorporating advanced exercise techniques.

It is important to note that progressive overload should be applied gradually and within reason. Pushing your muscles too hard and too fast can lead to injuries or overtraining. The key is to strike a balance between challenging your muscles and allowing for adequate recovery.

To effectively apply progressive overload, it is essential to track your progress and regularly assess your performance. Keep a record of the weights lifted, reps completed, and any other relevant details. This will allow you to objectively measure your progress and make informed adjustments to your training.

In summary, progressive overload is the key to advancing your strength training game. By progressively increasing the demands placed on your muscles, you can continue to challenge and stimulate them, leading to continued growth and development. So, don't be afraid to step out of your comfort zone and push your limits 鈥� your muscles will thank you for it!

Advanced Exercise Techniques to Challenge Your Muscles

Once you've mastered the basics of strength training, it's time to take your workouts to the next level. Advanced exercise techniques can help you challenge your muscles in new ways, ensuring that you continue to make progress and achieve your fitness goals.

One advanced exercise technique to try is the drop set. This involves performing an exercise with a heavy weight until failure, then immediately reducing the weight and continuing with the exercise until failure again. Drop sets help to fatigue the muscle fibers even further, promoting muscle growth and increasing strength.

Another technique to incorporate into your advanced strength training routine is supersets. Supersets involve performing two exercises back to back with little to no rest in between. This technique increases the intensity of your workouts and can help you save time in the gym. For example, you can perform a set of squats immediately followed by a set of lunges.

To target your muscles from different angles, consider incorporating exercises with different grips or stances. For example, you can perform dumbbell bench presses with a neutral grip or a close grip. This variation not only challenges your muscles in new ways but also helps to prevent plateaus and boredom.

In addition, advanced strength training often includes exercises that require balance and stability. Exercises such as single-leg deadlifts or Bulgarian split squats not only challenge your muscles but also improve your overall athleticism.

Remember, it's essential to prioritize safety and proper form when attempting advanced exercise techniques. Always start with a weight that challenges you but allows you to maintain proper form. As you become more comfortable and proficient, gradually increase the weight or intensity. Push yourself, but listen to your body and adjust as necessary.

By incorporating advanced exercise techniques into your strength training routine, you can continue to challenge your muscles, overcome plateaus, and achieve new levels of strength and fitness. So go ahead and level up your workouts - your muscles will thank you.

Periodization: Structuring Your Training for Optimal Results

As you advance in your strength training journey, it's important to structure your training in a way that maximizes your gains. Periodization is the key to achieving optimal results from your strength training program.

Periodization involves dividing your training into specific periods or cycles, each with a different focus. This allows you to systematically increase the intensity of your training while minimizing the risk of injury and avoiding plateaus.

There are several different types of periodization, but the most common is linear periodization. This involves gradually increasing the intensity and volume of your training over a period of several weeks or months, followed by a period of reduced training intensity and volume to allow for recovery.

Another type of periodization is undulating periodization, which involves changing the intensity and volume of your training on a weekly or even daily basis. This can be particularly effective for more experienced lifters who have already gone through linear periodization.

No matter which type of periodization you choose, it's important to regularly assess your progress and adjust your training accordingly. This might involve changing up your exercises or increasing the weight or reps of your lifts.

Remember, the key to achieving optimal results from your strength training program is to challenge yourself and keep pushing beyond your limits. By structuring your training with periodization, you'll be well on your way to reaching your strength goals.

Recovery Strategies for Advanced Strength Training

One of the most critical components of advanced strength training is recovery. Without proper recovery, your body won't be able to keep up with the demands of high-intensity training, and you could end up with injuries or burnout.

Here are some effective recovery strategies that will help you get the most out of your advanced strength training program:

1. Sleep: Adequate sleep is essential for recovery, especially if you're doing heavy lifting. Make sure to get at least seven to nine hours of sleep every night.

2. Nutrition: Eating a balanced diet with plenty of protein, healthy fats, and carbohydrates will help support muscle recovery and growth.

3. Stretching and Mobility Work: Regular stretching and mobility work can help improve your range of motion, reduce muscle soreness, and prevent injuries.

4. Active Recovery: Incorporate low-impact exercises like swimming, yoga, or walking into your routine on rest days to increase blood flow and help speed up the recovery process.

5. Massage and Foam Rolling: Massage and foam rolling can help release tight muscles and improve circulation, allowing for faster recovery and improved performance.

6. Stress Management: Stress can interfere with your recovery process, so make sure to take time to de-stress and relax. This can be through meditation, yoga, or other stress-relieving activities.

By incorporating these recovery strategies into your routine, you can ensure that your body is ready to handle the challenges of advanced strength training and continue making progress towards your goals.

The Link Between Exercise and Mental Health

Exercise and mental health have a powerful connection. Engaging in regular physical activity can do wonders for your mental well-being. When you exercise, your body releases endorphins, which are chemicals that act as natural mood boosters. These endorphins can help alleviate symptoms of depression and anxiety, making you feel happier and more relaxed.

But the benefits go beyond just the release of endorphins. Exercise also increases blood flow to the brain, promoting the growth of new neurons and improving cognitive function. This can lead to better memory, concentration, and overall brain health. Additionally, exercise has been shown to reduce levels of stress hormones, such as cortisol, and stimulate the production of feel-good neurotransmitters, like serotonin.

Regular exercise can also improve sleep patterns, increase self-confidence, and provide a healthy outlet for managing emotions. Whether it's going for a jog, taking a dance class, or practicing yoga, finding a type of exercise that you enjoy can have a profound impact on your mental health.

So, if you're feeling stressed, anxious, or down, consider incorporating exercise into your daily routine. It doesn't have to be a high-intensity workout or a long gym session. Even just a brisk walk or a few minutes of stretching can make a difference. The important thing is to get moving and start reaping the mental health benefits that exercise has to offer.

Aerobic Exercises for a Boost of Endorphins

When it comes to improving your mental health, aerobic exercises are a fantastic choice. These types of exercises get your heart pumping and increase your breathing rate, which in turn releases a flood of endorphins in your body. Endorphins are known as the "feel-good" hormones because they have the power to boost your mood and make you feel happier and more energized.

There are numerous aerobic exercises you can try, depending on your preference and fitness level. If you enjoy the great outdoors, going for a run or a brisk walk in your local park can be a fantastic way to get your heart rate up and soak up some vitamin D from the sun. Dancing is another fun and effective aerobic exercise that can be done at home or in a class setting. You can groove to your favorite music and let loose, all while getting your heart rate up and experiencing the euphoric effects of those endorphins.

If you're looking for something a little more structured, cycling, swimming, and kickboxing are all great options. These exercises not only provide a boost of endorphins, but they also engage different muscle groups and can help improve cardiovascular health. Plus, they offer a change of scenery and can add variety to your fitness routine.

Remember, the key to reaping the mental health benefits of aerobic exercises is to find activities that you enjoy and can incorporate into your regular routine. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity each week. Whether it's a high-intensity spin class or a leisurely bike ride, get moving and start experiencing the positive effects on your mental well-being.

Yoga and Meditation for Mind-Body Connection

Yoga and meditation are powerful practices that can enhance the mind-body connection and promote mental well-being. These ancient practices have been used for centuries to reduce stress, improve focus, and increase self-awareness.
Yoga combines physical postures, breathing exercises, and meditation to create a holistic experience that nourishes both the body and the mind. Through a series of gentle stretches and poses, yoga helps to release tension from the muscles and promote relaxation. This physical aspect of yoga not only improves flexibility and strength but also allows you to be more present in the moment, helping to quiet the mind and reduce anxiety.

In addition to the physical benefits, yoga also incorporates deep breathing and mindfulness techniques. These practices encourage you to focus on your breath and bring awareness to the present moment. By doing so, you can cultivate a sense of calmness and improve your ability to manage stress.

Meditation, on the other hand, involves sitting in a quiet space and focusing your attention inward. This practice helps to quiet the mind, increase self-awareness, and promote a sense of peace and tranquility. By regularly incorporating meditation into your routine, you can learn to detach from negative thoughts and emotions, allowing you to approach life with more clarity and perspective.

Yoga and meditation can be done in the comfort of your own home or in a class setting. There are numerous resources available, such as online videos or local yoga studios, that can help guide you through these practices. Remember, the goal is not perfection but rather finding a practice that works for you and brings you joy. So, take a deep breath, roll out your yoga mat, and embark on a journey of self-discovery and inner peace.

Strength Training for Confidence and Self-Esteem

Strength training is not just about building muscles and increasing physical strength; it can also have a significant impact on your mental health. Engaging in strength training exercises, such as weightlifting or resistance training, can boost your confidence and improve your self-esteem.

When you lift weights or perform resistance exercises, you challenge your body and push it beyond its comfort zone. As you progress and see improvements in your strength and abilities, you start to believe in yourself and your capabilities. This increased self-confidence can spill over into other areas of your life, helping you tackle challenges with a newfound sense of determination and resilience.

Strength training can also improve your self-esteem. As you develop stronger muscles and a more toned physique, you may feel more comfortable and confident in your own skin. This improved body image can have a positive impact on your self-esteem, leading to a greater sense of self-worth and overall well-being.

Additionally, strength training releases endorphins, just like aerobic exercises, which can improve your mood and reduce feelings of stress and anxiety. These endorphins act as natural mood boosters, leaving you feeling happier and more content.

To incorporate strength training into your routine, you can start with bodyweight exercises such as squats, push-ups, and lunges. As you gain strength and confidence, you can gradually add weights or resistance bands to your workouts. Remember to always use proper form and start with lighter weights to prevent injuries.

So, whether you're looking to boost your confidence or improve your self-esteem, strength training can be a powerful tool. By challenging your body and seeing the physical and mental results, you'll not only feel stronger physically but also mentally and emotionally.

Outdoor Activities for Stress Relief and Vitamin D

Are you tired of being cooped up indoors? Well, here's some good news for you: outdoor activities not only provide stress relief but also give you a healthy dose of vitamin D. Whether it's a leisurely stroll in the park or an intense hike in the mountains, spending time in nature can do wonders for your mental health.

When you step outside and immerse yourself in nature, you allow yourself to disconnect from the hustle and bustle of everyday life. The serene surroundings and fresh air help to calm your mind and reduce stress. It's like pressing the reset button on your mental well-being.

Engaging in outdoor activities also gives you the opportunity to soak up some much-needed vitamin D from the sun. Vitamin D plays a crucial role in maintaining healthy brain function and regulating mood. It has been linked to reduced symptoms of depression and anxiety, making it a powerful ally in the fight against mental health issues.

The best part about outdoor activities is that there are so many options to choose from. You can go for a hike and explore the beauty of nature, or take a bike ride and feel the wind in your hair. If you prefer a more relaxing experience, try gardening or practicing yoga in the park. The key is to find activities that you enjoy and that bring you joy.

So, next time you're feeling stressed or down, step outside and engage in some outdoor activities. Not only will you find relief from the pressures of daily life, but you'll also be boosting your mental health and getting your daily dose of vitamin D. It's a win-win situation that will leave you feeling rejuvenated and ready to take on the world.

Creating a Balanced Fitness Routine for Maximum Benefits

To get the maximum benefits for your mental health, it's important to create a balanced fitness routine. This means incorporating a variety of exercises that target different areas of your body and mind. By doing so, you'll not only improve your physical fitness but also enhance your mental well-being.

Start by incorporating aerobic exercises into your routine. These exercises, such as running, dancing, or swimming, get your heart rate up and release endorphins that boost your mood. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity each week.

Next, make sure to include yoga and meditation. These practices promote the mind-body connection and help reduce stress. Yoga combines physical postures, breathing exercises, and meditation, while meditation involves sitting quietly and focusing your attention inward. Both practices can improve focus, increase self-awareness, and cultivate a sense of peace.

Don't forget about strength training. This type of exercise not only builds muscle but also boosts your confidence and self-esteem. Start with bodyweight exercises and gradually incorporate weights or resistance bands as you gain strength. The progress you see in your physical abilities will translate into increased self-confidence and determination.

Lastly, don't underestimate the power of outdoor activities. Spending time in nature reduces stress and provides a healthy dose of vitamin D. Whether it's hiking, biking, or gardening, find activities that bring you joy and allow you to disconnect from the pressures of everyday life.

By creating a balanced fitness routine that incorporates aerobic exercises, yoga and meditation, strength training, and outdoor activities, you'll experience the maximum benefits for your mental health. Remember to listen to your body, have fun, and make exercise a regular part of your life.

Tips for Getting Started with Exercise and Overcoming Barriers.

Starting a new exercise routine can feel overwhelming, especially if you're new to fitness. But don't worry, we're here to help you get started and overcome any barriers that might be holding you back.

First, it's important to set realistic goals. Start by identifying why you want to exercise and what you hope to achieve. Whether it's improving your mental health, losing weight, or increasing your energy levels, having a clear goal in mind will keep you motivated and focused.

Next, find activities that you enjoy. Exercise shouldn't feel like a chore, so choose activities that you find fun and exciting. If you're not sure where to start, try different types of exercises and see what you like best. From dancing to hiking to kickboxing, there's something for everyone.

Remember to start slow and gradually increase the intensity of your workouts. Pushing yourself too hard in the beginning can lead to burnout or injury. Listen to your body and give yourself time to adapt to the new routine.

If time is a barrier, try incorporating exercise into your daily activities. Take the stairs instead of the elevator, walk or bike to work, or squeeze in a quick workout during your lunch break. Small changes like these can add up and make a big difference.

Lastly, don't forget to celebrate your progress. Each workout is a step towards better mental health, so be proud of yourself for making the effort. Reward yourself with small treats or treats like new workout clothes or a massage to keep yourself motivated.

Remember, getting started with exercise is all about finding what works for you and making it a regular part of your routine. Keep these tips in mind and get ready to reap the mental health benefits that exercise has to offer.

Why is having a workout routine important?

Having a workout routine is crucial for achieving your fitness goals. It helps you stay on track and makes it easier to manage your time and schedule. By having a set plan, you can focus on specific areas of your body, gradually increase the intensity of your workouts, and track your progress over time. Furthermore, a regular workout routine can help improve your physical and mental health, increase your energy levels, and reduce your risk of chronic diseases. So, whether you are a beginner or an experienced fitness enthusiast, having a structured workout routine is essential for achieving your fitness goals and leading a healthier, happier life.

Assessing Your Fitness Level

Before you can create a workout routine that suits your fitness goals, you need to assess your current fitness level. This step is important because it helps you understand your strengths, weaknesses, and areas that require improvement. There are several ways to assess your fitness level, including taking a fitness test, monitoring your heart rate during exercise, and tracking your progress over time. By doing so, you'll be able to create a workout plan that addresses your specific needs and allows you to achieve your desired results. Remember, everyone's fitness level is different, so don't compare yourself to others and focus on your own progress.

Setting Goals

Setting goals is an essential part of creating a workout routine. By setting clear and achievable goals, you can stay focused and motivated throughout your fitness journey. Start by identifying what you want to achieve, whether it's losing weight, building strength, or improving your overall fitness. Break your goals down into smaller, actionable steps, such as increasing the duration of your workouts or improving your performance in certain exercises. Remember to make your goals specific, measurable, attainable, relevant, and time-bound (SMART). This will help you track your progress and celebrate your achievements along the way.

Choosing Your Workout Style

When it comes to choosing your workout style, it's important to find something that you enjoy and will stick with long-term. Consider your preferences, fitness goals, and current fitness level. Do you prefer high-intensity workouts like HIIT or CrossFit? Or do you enjoy low-impact activities like yoga or Pilates? Maybe you're interested in trying something new like dance fitness or kickboxing. Remember, there is no one-size-fits-all workout style, so don't be afraid to experiment and find what works best for you. The key is to choose a workout style that you genuinely enjoy and look forward to doing.

Determining Frequency and Duration

Determining the frequency and duration of your workouts is crucial to creating an effective workout routine. The frequency refers to how often you will exercise, while the duration refers to the length of each workout session. It is important to find a balance that works for you and aligns with your goals. Consider your schedule, fitness level, and preferences when determining how often and how long you will exercise. Remember, consistency is key, so aim for a realistic frequency and duration that you can maintain in the long run.

Creating a Balanced Workout Plan

When creating your workout routine, it's important to include a balance of different types of exercises to target all areas of your body. This ensures that you are working all major muscle groups and promoting overall strength and flexibility. A balanced workout plan should include cardiovascular exercises, such as running or cycling, to improve your heart health and endurance. Strength training exercises, such as weightlifting or bodyweight exercises, help build muscle and increase overall strength. Lastly, don't forget to incorporate flexibility and stretching exercises to improve your range of motion and prevent injury.

Incorporating Cardiovascular Exercise

Cardiovascular exercise is essential to any workout routine, as it gets your heart rate up and burns calories. Some popular options include running, biking, swimming, or taking a group fitness class. Aim for at least 150 minutes of moderate-intensity cardio per week, or 75 minutes of high-intensity cardio. It's also important to mix up your cardio workouts to prevent boredom and challenge your body. Incorporate interval training, hills, or sprints to keep things interesting and push yourself to new limits. Remember to always listen to your body and adjust the intensity as needed.

Incorporating Strength Training

Strength training is a crucial aspect of any effective workout routine. It not only helps build muscle and increase strength, but it also improves bone density, reduces the risk of injury, and boosts your metabolism. When incorporating strength training, focus on exercises that target major muscle groups, such as squats, lunges, deadlifts, bench press, and overhead presses. Begin with lighter weights and gradually increase as your strength improves. Aim to strength train at least two to three times per week, with at least one day of rest in between sessions.

Including Flexibility and Stretching Exercises

Flexibility and stretching exercises are crucial components of a well-rounded workout routine. They help improve joint range of motion, prevent injuries, and enhance overall flexibility. Incorporating dynamic stretches like arm circles and leg swings before your workout can prepare your muscles for activity. After your workout, static stretches like hamstring stretches and shoulder stretches can help cool down your body and improve flexibility. Aim to stretch all major muscle groups at least two to three times a week to maintain flexibility and prevent muscle imbalances. Don't forget to breathe deeply and hold each stretch for about 30 seconds to get the most benefit.

Staying Motivated and Accountable

Sticking to a workout routine can be challenging, but there are strategies to help you stay motivated and accountable. Find a workout buddy or join a fitness community for support and encouragement. Set realistic goals and track your progress to stay motivated. Reward yourself for reaching milestones or achieving personal records. Mix up your routine to prevent boredom and keep things interesting. Remember that consistency is key, and don't be too hard on yourself if you miss a workout. Just get back on track and keep going.

Get ready for Cycle 5 of our special series for 2023! Join us starting August 28 for 8 weeks of confidence-boosting workouts. Echelon Fit is here to help you feel your best for summer.听See you on the leaderboard!

Subject to change at any time.

FitPass

Strength Fusion

Join us for Strength Fusion, a total body strength class with Jama to kickstart your week, and end your week on a peaceful note with a new Yoga Fusion class utilizing light weights led by Ryn. Get ready to elevate your fitness levels and find balance in mind and body!

Jama | Tue 8:00 AM | Strength Total Body - 20
Ryn | Thurs 8:00 AM | Yoga Fusion听- 20

Recommended Equipment: Light Weights听or Medicine Ball听

Yoga and Beyond

Discover the world of Yoga and Beyond in our weekly restorative class with Ryn. Unwind, rejuvenate, and explore the limitless possibilities of relaxation and self-discovery.

Ryn | Wed 9:00 AM | Yoga Restorative - 30

Recommended Equipment:听Yoga Blocks

Dumbbell Beats

You bring the (dumb)bells, Reed will bring the beats! Move your body to the rhythm of the music while toning your body.

Reed | Mon 4:30 PM听| Strength Upper - 20
Reed | Weds 4:30 PM听| Strength Lower - 20

Recommended Equipment: Two Sets of Dumbbells听

Fall into Fitness

Get ready for the "Fall into Fitness" challenge! Join us daily at 10 am for alternating upper and lower body workouts, leading up to an epic total body strength class at the end of the week, all while having a blast and feeling stronger with our longer 20-30 minute formats!

Jaime | Mon 10:00 AM听| Strength Upper - 20
Jaime | Mon 10:30 AM听| HIIT - 10
Ryn | Tue 10:00 AM听| Strength Lower - 30
Ryn | Wed 10:00 AM听| Strength Lower - 20
Ryn | Wed 10:30 AM听| HIIT - 10
Eden | Thurs 10:00 AM听| Strength Upper - 30
Nicole | Fri 10:00 AM听| Strength Total Body - 20
Nicole | Fri 10:30 AM听| HIIT - 10

Recommended Equipment: Two Sets of Dumbbells听

Barre Burn

Drawing from pilates, yoga, strength training, and dance, this series combines micro-movements and repetition with a rotating focus on different body parts. Get ready to feel the burn throughout this 8-week program!

Marsha | Tues 12:00 PM听| Barre Total Body - 45
Marsha |听Thurs 12:00 PM听| Barre Core - 20听
Marsha | Thurs 12:30 PM听| Barre Rotating UB/ LB - 30

Recommended Equipment:听Barre, Band, Ball

Strong Start (Beginner Strength)

Get ready for a fun and effective Beginner Strength Program with three 10-minute classes! In just 30 minutes, you'll work your upper body, lower body, and finish off with a relaxing stretch to leave you feeling strong and flexible. Let's crush those fitness goals together!

Janet | Wed 7:00 AM听| Strength Upper Body - 10
Janet | Wed 7:15 AM听| Strength Lower Body - 10听
Janet | Wed 7:30 AM听| Stretch - 10

Recommended Equipment: Two Sets of Dumbbells听

Inferno

Get ready to unleash your inner warrior and experience the ultimate badassery in our 45-minute Bootcamp class with Michael and Jaime! This high-intensity workout will push your limits, challenge your strength, and leave you feeling empowered like never before.

Michael | Mon 6:00 AM听| Total Body Strength - 45
Jaime | Weds 6:00 AM听|听 Total Body Strength - 45

Recommended Equipment:听Kettlebell,听Set of Dumbbells听

Weekend Roundup

What鈥檚 the weekend without the Weekend Roundup with Jama and Michael? This four-part circuit is meant to be taken back to back and combines full-body strength training, bodyweight cardio, and recovery.

Jama | Sat 11:00 AM听| Strength Upper Body - 10
Jama | Sat 11:15 AM听| Strength Lower Body听- 10
Jama | Sat 11:30 AM听| Strength Core听- 10
Jama | Sat 11:45 AM听| Stretch Total Body听- 10
Michael | Sun 11:00 AM听| Strength Upper Body听- 10
Michael | Sun 11:15 AM听| Strength Lower Body听- 10
Michael | Sun 11:30 AM听| Strength Core听- 10
Michael | Sun 11:45 AM听| Stretch Total Body听- 10

Recommended Equipment: Two Sets of Dumbbells听

Solo Strength

Unlock the power within your body in Solo Power, the ultimate unilateral strength program. Strengthen and balance each side individually, achieving enhanced stability and a more resilient physique for an all-around empowered you!

Michael | Mon 7:00 AM听| Strength Upper Body - 20
Sam | Weds 8:30 AM听| Strength Lower Body - 20

Recommended Equipment:听Mini Band, Set of听Dumbbell

Band Bootcamp

Join Sam for Band Bootcamp, an energetic and total-body strengthening class using only resistance bands. Get ready to tone, sculpt, and sweat with this fun and effective workout! Let's band together and take your fitness to the next level!

Sam | Thurs 11:30 AM听| Strength Total Body - 20

Recommended Equipment:听Mini Band, Long Band

听

Reflect

Strength Fusion

Join us for Strength Fusion, ending your week on a peaceful note with a new Yoga Fusion class utilizing light weights led by Sam. Get ready to elevate your fitness levels and find balance in mind and body!

Sam | Fri 6:00 AM听| Yoga Fusion - 20听

Recommended Equipment:听Two Heavy Weights, Two Light Weights

Sculpt & Surge

Join Janet and Jaime for Sculpt & Surge, the ultimate fitness class that combines strength training with a core-blasting finisher. Sculpt and tone your muscles with a challenging strength workout, then fire up your core with targeted exercises for a complete and energizing fitness experience.

Jaime | Mon 8:00 AM听| Strength Arms & Abs - 30听
Jaime | Mon 8:45 AM | Core Finisher - 5
Janet | Weds 8:00 AM听| Strength Glutes & Thighs - 20
Janet | Weds 8:30 AM | Core Finisher - 5

Recommended Equipment:听Ab Wheel,听Set of Dumbbells听

Lift Heavy

Lift Heavy and take your fitness to new heights with this empowering and results-driven class. Push your limits, build strength, and unlock your full potential as you embrace the challenge of lifting heavy weights.

Jama | Tue 9:00 AM听| Strength Arms & Abs - 20
Jama |听Tue 9:30 AM听| Stretch UB - 10

Ryn | Thurs 9:00 AM听| Strength Glutes & Thighs - 20
Ryn | Thurs听9:30 AM听| Stretch LB - 10

Recommended Equipment:听Two Heavy Weights

Barre Burn

Drawing from pilates, yoga, strength training, and dance, you will combine micro-movements and repetition with a rotating body part focus. Get ready to feel the burn throughout this 8-week program!

Marie | Fri 12:00pm听| Barre Total Body - 30
Marie | Weds 1:30p听| Barre Total Body - 30

Dumbbell Beats

Work out to the beat of the music with Barbell Beats! Join Marc and Reed as they bring the beats while you bring the (dumb)bells. Tone and sculpt your body as you move to the rhythm, combining music and fitness for a fun and effective class.

Reed | Tues 4:30 PM听| Strength Lower - 20
Reed | Tues 5:00 PM听| Finisher Lower - 10
Marc | Fri 4:30 PM听| Strength Upper - 20
Marc | Fri 5:00 PM听|听Finisher Upper - 10

Recommended Equipment: Two Sets of Dumbbells听

Yoga & Kick

There鈥檚 no need to fear, Nikita is here! Every Monday and Friday join Nikita for a body and mind flow, but get ready for the mid week pick me up! Nikita is bringing her passion for kickboxing to the platform!

Nikita | Monday 11:30 AM听| Mobility - 20
Nikita | Monday 12:00 PM听| Yoga - 30
Nikita | Weds 9:30 AM听| Kickboxing - 20
Nikita | Fri 9:30 AM听| Yoga Vinyasa - 30听
Nikita | Fri 10:15 AM听| Active Recovery Total Body - 20

Recommended Equipment: Light听Hand听Weights, Yoga Blocks

Strong Start

Join Jaime for our Beginner Strength class, led with a focus on proper form and technique. Designed specifically for newcomers to strength training, this class will break down exercises and provide guidance to help you build a strong foundation and develop confidence in your strength journey.

Jaime | Weds 12:00 PM听| Total Body - 20

Recommended Equipment:听Resistance Cord, Set of Dumbbells

Kettlebell

Intensify your kettlebell workouts with our Advanced Kettlebell class. Take your strength and coordination to new heights as you master complex movements and combinations. Challenge yourself and experience the exhilaration of pushing beyond your limits in this dynamic and transformative kettlebell workout.

Jaime | Weds 12:30 PM听| Total Body - 20

Recommended Equipment:听Two Kettlebells听

Weekend Roundup

No Sunday's scaries here! We're keeping it cute with Reed! Get yourself energized for the week as you work through a total body strength and HIIT class. After working up a sweat, you earn some time to put the love back in your body with a full body stretch.

Reed | Sun 10:00 AM听| Upper - 10听
Reed | Sun听10:15 AM听| Lower - 10
Reed | Sun听10:30 AM听| Core - 10
Reed | Sun听Sun 10:45 AM听| Stretch - 10

Recommended Equipment:听Two Sets of Dumbbells听

Saturday Sweat

Join us every Saturday for an electrifying double dose of fitness euphoria with Saturday Sweat with Marc & Nikita! Ignite your weekend with back-to-back sessions designed to sculpt your body, elevate your spirits, and make those endorphins dance.

Nikita | 8:30 AM听| Kickboxing - 20听
Nikita | 9:30 AM听| Yoga - 20
Marc | 11:30 AM听| Strength - 20
Marc | 12:00听| HIIT - 20

Recommended Equipment:听Light Hand Weights

听

Cardio Kickboxing

Join our Cardio Kickboxing class for an action-packed cardio workout that combines martial arts techniques and high-energy exercises. Punch, kick, and move to the beat, torching calories and boosting your cardiovascular endurance, leaving you feeling empowered and energized.

Kickboxing听

Unleash your inner fighter in our high-intensity Kickboxing class. Combine punches, kicks, and striking techniques for a thrilling cardiovascular workout that boosts strength and coordination, leaving you empowered and energized.

Yoga Fusion听

Experience the transformative blend of strength and serenity in our Yoga Fusion class. Flow through dynamic vinyasa-style sequences while harnessing the power of light weights to sculpt and tone your body, leaving you feeling strong and centered.

Are you preparing to run your first 5K race? Taking on a new challenge can be intimidating, but with the right training plan and preparation, it doesn't have to be. Instructor Sam is here to help you make sure you're ready to tackle your first 5K race and cross the finish line feeling confident and strong! Keep reading for Sam's top tips for training for a 5K and getting race ready.

1. Goal Setting for the Win: Set clear and realistic goals for your 5K. Whether it's to beat a personal record, run the whole distance without stopping, or simply have fun, having a target will keep you focused and motivated during training

2. Fuel Your Body Right: Prioritize proper nutrition and hydration leading up to the race. A balanced meal the night before, including carbohydrates, proteins, and healthy fats, will provide the energy you need to perform your best.

3. Gear Up Comfortably: Choose comfortable and suitable running shoes and clothing based on the weather and race location. Well-fitted gear can enhance your running experience and prevent discomfort during the event.

4. Training Buddies: Consider training with a friend or finding a running buddy with similar fitness levels and goals. Running together can make training enjoyable and provide mutual encouragement and support.

5. Warm-Up Like a Pro: Warm up before the race with dynamic stretches and light jogging to prepare your muscles and reduce the risk of injury during the run.

6. Embrace the Post-Race Cool Down: After completing the 5K, take time for a gentle cool-down routine that includes static stretches. This will aid in muscle recovery and reduce soreness.

With these tips, you'll be all set for a fantastic 5K. Lace up those running shoes, put on your game face, and get ready to rock the race!

Want to make the most of your summer workouts? Check out these 5 tips on how to stay motivated and crush your fitness goals.

1. Commit to a number of sessions per week

With summer fast approaching, now is the perfect time to push yourself by upping your volume of weekly workouts to achieve your fitness goals. Committing to a greater number of workout sessions per week than you would usually do is a great way to increase your fitness levels and progress towards achieving your summer body goals. You could get involved with longer sessions, throw in extra home workouts that you already perform, or even explore new classes to change things up!

2. Plan for when you're away

Now that travel is opening up again many people have plans to go away this summer. If you are taking a well-deserved trip, you can still keep your workout routine going! Keep your heart rate up and sweat it out by working out for as little as 10 minutes per day.

The Echelon FitPass has a range of off-equipment classes which are perfect for small or outdoor spaces. Choose from 5000+ on-demand workouts or live classes including boxing, yoga, meditation, HIIT, strength and more. By continuing your sessions, it will also make it easier to pick up where you left off when you return home.

3. Struggling to find the time? Get the family involved

Get the family together to fit in a quick home workout for a fun activity. Exercise can be the perfect family bonding time as you will practice more communication by motivating each other to do your best, help each other learn and work as a team.

It can also help to build good habits; you can continue to plan in your weekly family workouts after summer. We are adding family friendly classes to the Echelon FitPass, making it easy for you to follow along and discover what works for you.

4. Track your progress and feel results fast

Monitor your performance now to make sure you stay on track to hit your summer targets. Tracking your performance makes it easier to hit your goals and allows you to understand if you need to increase your sessions, decrease your sessions for recovery or add in different variations.

Performance tracking also allows you to be more efficient with your time. The Echelon Fit app allows you to track your metrics including calories burned, heart rate, distance, time and more to ensure you are on top of your game.

5. Enjoy support

Support and encouragement is one of the best ways to get motivated and share your enthusiasm. When you take part in an Echelon home workout class you will be seen on the leaderboard by our instructors and even get shoutouts! They will get to know you and the classes you enjoy.听

You can also join thousands of other members in our official Facebook community for 24/7 support. Receive important Echelon updates, share your workouts and sweaty selfies, ask any questions you may have and cheer on your friends.听

Kickstart your fitness journey at home, or switch up your current exercise regime with smart equipment that is guaranteed to challenge you. A fitness mirror is the perfect addition to any home workout.听

With access to your very own personal trainer in any room at any time, you can achieve your fitness goals from the comfort of your own home with a fitness mirror. This guide will take a closer look at what fitness mirrors are and how they can take your home workouts to the next level.听

What is a Fitness Mirror?

Often referred to as a workout mirror or a gym mirror, a fitness mirror is a piece of smart exercise equipment for your home gym that consists of a reflective and interactive surface that can typically stream workout classes, provide workout stats, display relevant information, and let you connect with other users.听

The top fitness devices offer a variety of multiple exercise options and regularly update their live and on-demand workout classes, so that you can vary your workouts to suit your needs. Fitness mirrors are highly convenient, as they allow you to work out around your schedule and are a suitable option for individuals that do not have enough time to attend gym classes. Instead, a fitness mirror allows you to enjoy aerobic exercises and strength training activities at any time or place.

Whilst the capabilities of each fitness mirror varies depending on the brand and model, the best fitness mirrors have touchscreen displays that enhance interactivity and speakers that leave you feeling immersed in every workout.

Ways Fitness Mirrors Can Enhance Your Home Workouts

Improve your form during exercise.

Fitness mirrors provide the perfect opportunity for you to review and improve your form, which is especially beneficial for strength training exercises, as it can reduce the likelihood of injuries and accidents occurring whilst you are training.听

Having correct form when working out will also ensure you are getting the most out of each session, enhancing your performance over time. Being able to watch yourself train, whilst streaming a class and watching the trainer in front of you, allows you to compare your technique against the trainer, something which is not always possible to do in a gym. Fitness mirrors will leave you feeling fully immersed in every class from the comfort of your own home.

Connect with other users

Having workout partners often encourages others to exercise more regularly and push themselves harder during sessions to meet fitness goals. Whilst you are working out in your own home, the majority of fitness mirrors allow you to connect with other users during classes, providing an opportunity to socialize from the comfort of your own home.听

Working out at home does not mean you have to be on your own, with access to live classes, you can meet lively instructors and other users, share progress, and start some friendly competition to encourage your fitness efforts.

Track health stats and fitness goals.

Another way that fitness mirrors can take your workout to the next level is through the ability to monitor and track key health statistics during and after each workout. Although the stats may vary between different makes and models, fitness mirrors typically display stats such as the number of calories you have burned and your heart rate, and some fitness mirrors allow users to set target calorie burns, heart rate and other fitness goals for their workouts. As with the Echelon Reflect, many fitness mirrors are accompanied by apps and compatible with other smart devices, so that you can view health stats and access classes on the go.听

The Echelon Reflect 50鈥� Smart Fitness Mirror

At Echelon, our touchscreen fitness mirror delivers your very own personal trainer to any room in your home for a variety of live and on demand classes, including yoga, pilates, strength training and more.听

With no app download needed by each user, the听Reflect Fitness Mirror听offers an easy-to-use, sweat proof听and Wi-Fi enabled display. Join the听Echelon community听today.

Find out how to keep your smart rower in good working order with our exclusive听Echelon row听maintenance guide.

We recommend regular cleaning and adjustments to keep your Echelon rower running just as it should. It鈥檚 important to periodically check all components of your听smart rowing machine听for looseness, or to tighten or to lubricate where necessary.

After Each Use

After each use,听power off the rower and clean any high-use areas, like the handlebars and console, with a non-acidic cleaner (NO ammonia, chlorine, or alcohol) on a soft cloth. Do not spray cleaning solution directly on the听rowing machine听as that could ruin any electrical components.

Inspect the power cord for damage. If damaged, contact Customer service to discuss further.

Clean the top of the rail with a soft, dry cloth and glass cleaner, before and after each use to ensure the rail is clear of dust, debris, or sweat.

Weekly Checks

Every week or so, we recommend you make the following checks on your听smart rowing machine:

• Check all assembled and pre-assembled hardware and tighten or re-secure as needed.听This includes but is not limited to the following:听
  鉁旓笍front and rear foot bolts
  鉁旓笍foot carriage bolts
  鉁旓笍rail securing bolts
  鉁旓笍seat securing bolts
  鉁旓笍resistance controller

• Dust and vacuum the rower and surrounding area.To clean underneath the rower, turn off the power, fold, and roll the rower to an alternate location.

• Assess the feet leveling system to ensure your rower is level.The front of the rowing machine has two stabilizers听on the front foot bar to keep it level. To adjust, carefully tilt the rower on its side on a soft surface. Twist the rubber stabilizers听located on the front foot bar. Twist the stabilizers听to the right to lower the rower and twist to the left to raise the rower.

• Check the battery's power.听Use a coin cell battery tester. If needed, replace it with a CR2032 coin cell battery.

Once you are all set up, be sure to check out our听Top Tips for Improving Your Rowing Machine Technique听article.

Keep your听Connected听bike听in good working order with our exclusive Echelon bike maintenance guide.

We recommend regular cleaning and adjustments to keep your Echelon smart bike running just as it should. It鈥檚 important to periodically check all components of your bike for looseness, or to tighten or to lubricate where necessary.

Every week or so, we recommend you make the following checks:

• Check all screws with a Phillips head screwdriver to ensure they remain tight - don鈥檛 forget the console, drink holder, tablet mount screws (EX-5S only), and weight rack!
• Ensure the bolts at the feet of your bike remain tight and secure using the Allen wrench provided but be sure to not over tighten.
• Check your bike isn鈥檛 making any squeaking noises when you ride or make adjustments. Applying a silicone lubricant to the handlebar post and seat post will solve any squeaks!
• Check your pedals - read on to understand what to look for!

How do I check my pedals?

Ensure that each pedal is screwed tightly against the crank arm. There should not be a gap or exposed thread between the pedal and the crank arm.听 You may need to loosen to tighten again.

Ensure the pedal nut is securely fastened behind each pedal. Remember that the left pedal is reverse-threaded (see image below). You can also use a 19mm wrench to secure this nut.

Enlist the help of a partner to hold down the emergency brake when working on the pedals or crank arm.

Take a look at our听FAQ page听for our instruction video on how to attach your pedals if you need a refresher!

How do I stop my seat moving?

To prevent or correct any movement or tipping, remove your bike seat and reaffix it, ensuring that the seat post is fully engaged with the bracket. Hold the seat down and tighten the bolts on each side equally with the supplied wrench or a basic 14mm wrench, one turn at a time.

How do I fix a knocking or clicking noise?

1. Check the stability听- ensure the bike is sitting flat on the floor, try a different floor position, or adjust the screw feet if required.
2. Tighten all fixings听- double check all fixings on your bike from top to bottom, to ensure they are snug. Loose fixings on pedals, seats and handlebars can cause 鈥榗licking鈥� and knocking noises.
3. Adjust the flywheel nuts听- the nuts on the wheel may need a simple adjustment. Check out our video below for a step-by-step! Caution - do not over tighten - follow the tightening instructions carefully.

If you are still struggling with this issue, then check out the following video on how to fix a knocking or clicking noise on your bike听.

FAQ

We have an expansive听FAQ page听built to support you with any other queries you have on maintenance, connectivity and more. Be sure to check it out for quick problem-solving.

Indoor cycling is a low-impact cardio workout, which can help you improve your cardiovascular health and build your lower body strength. But to get the most out of your indoor cycling sessions, and to avoid injuries, it is important that you are using the correct cycling form.

From听the positioning of your听feet听to engaging your core, this guide will provide you with effective tips for perfecting your form and help you get the most from your workouts.

Getting Set-up

Before we discuss how to improve your indoor cycling technique, you need to make sure that your indoor bike is set up correctly, and you are up to speed with the basics. Check out our听beginner鈥檚 indoor cycling guide听to help you get started.

Cycling Form Top Tips

Once your bike is set up correctly, and you are confident with how to use it, it is time to start working on your cycling form.

Good Posture

Regardless of whether you are sitting or standing on your exercise bike, having a good posture is key. You must ensure that you have a flat back, an open chest and that you are facing forwards, as this form will prevent you from putting unnecessary tension on muscles and risking injury.

Correcting Seat Height

If the height of your seat is incorrect then it can throw your whole form off, affecting your performance and the likelihood of injury. The bike seat should be adjusted so that it is in line with your hip joint. To find your hip joint, you should stand next to your bike and lift the leg which is nearest to the bike to a 90 degree angle, with your knee bent. From here you can adjust the seat to the correct height.

After adjusting your exercise bike seat, you should hope on and see whether this height is comfortable. If you are not happy with the seat height, then you can also adjust the position based on the bend in your legs. When your leg is extended in the down stroke it is important that it is neither fully straight nor significantly bent, instead, you want a slight bend.

Foot Positioning

For max performance and to ensure your leg muscles are being used effectively, you should be pedaling with flat feet. By cycling with a flat foot, even when you are stood out of the saddle, it also for weight to be evenly distributed, and will avoid pressure being placed on the arch of your foot or ankle.

Adding Resistance

It is important that you have enough resistance on your bike when you are pedaling to avoid bouncing out of your seat. Whilst resistance can be added during your workout to push you harder, it is still important to have some resistance during your base cycle as it provides support and avoids pressure being put on your knees.

Engaging Your Core

Many people believe that a workout on an exercise bike only uses your leg muscles, however, if you are using the correct form then you will realize that you are heavily relying on your core during the session.

To get the most out of your workout you should focus on engaging your core throughout your workout. Rather than relying on just your legs, which can quickly become fatigued, you should focus on using your core to propel you through movements.

Perfect Your Indoor Cycling Form with Echelon

At Echelon, we have a vast selection of live and on-demand indoor cycling sessions available on our exclusive app. Regardless of whether you are a beginner or an experienced cyclist, we will have the perfect class for you.听

If you have already broken your new year鈥檚 resolutions, or you haven鈥檛 even started working towards your 2023 fitness goal, you will not be the only one! There is still plenty of time left in the year to improve your fitness and achieve your goals, and Echelon are here to help you throughout your journey. We wanted to share some of our top tips to help you stay motivated and on target to achieving your fitness goals.

1. Create a Plan

Achieving your fitness goals is not something that will occur overnight. If you have not already created a fitness plan, then this is the best place to start your fitness journey, as a clear plan helps to keep you focused and motivated. Your plan should be unique to you and your fitness levels, but it should identify days you are planning to workout, the workouts you will be doing and smaller attainment targets to hit.

2.听Be Realistic

Slow and steady wins the race. Achieving your fitness goals is not something that will occur overnight. You should always set goals that are realistic. It is better to start small with your fitness journey and build your sessions and intensity as you become fitter. If you set unachievable targets, you are more likely to lose motivation at a faster rate. For our Echelon members, we would advise starting with our lower-impact classes before jumping straight into our more intense classes.

3.听Workout with Others

Whether you have a friend that you can work out with, you are in a fitness group, or you are part of an online fitness community, working out with other people can improve your success. When training on our own, we are less likely do not push themselves in the same way they would if they were doing the same workout with other people. There are also times when you are not motivated to do a workout but having others relying on you is often the push you need.

If you are unable to convince your friends or family to be your training buddy, then you could join an online fitness community instead, such as The Echelon United 91快活林. Here you can meet other people online, virtually train with them

4. Listen to Your Body

When working towards a fitness goal, it is essential that you listen to your body. It is important to make sure you are taking rest days as and when you need them. Not only does this help to reduce injury and fatigue, but it also enables you to put greater effort into the other workouts you are doing. We would suggest adapting your workouts based on how you are feeling; on days where you are feeling drained, do a lower impact workout and put your all into that.

5.听Get a Workout 91快活林

To stay on track with your fitness goals, it is best to invest in a good membership. Attending live classes, whether this is in person or virtually, will push you to your limits and challenge you. Paying for a fitness membership alone can also help to motivate you to do classes. 听

6.听Keep Your Workouts Interesting

If you are doing the same workouts every week, they will inevitably become repetitive and feel like a chore. It is important to avoid this happening by regularly switching up your workouts and make sure you incorporate an element of fun to some of your workouts. Try and do something out your comfort zone, such as Zumba or aqua aerobics.

How Can Echelon Help You Achieve Your Fitness Goals?

At Echelon, we have a diverse range of products to support you on your fitness journey. If you are looking for exercise equipment to achieve your goals from your own home, then check out our听Connect Exercise Bikes,听Smart Rowing Machine,听Stride Auto-Fold Connected Treadmill, and our听.

As well as the physical benefits of improved flexibility, balance and strength, there are a range of psychological benefits that can be achieved through practicing yoga. From reduced stress to relieved symptoms of depression, yoga is a popular form of exercise for enhancing mental health.

With spiritual and philosophical roots, yoga places emphasis on breathing practices and meditation, both of which have calming effects that can lead to improved mental wellbeing.

In this guide we take a look at the ways in which yoga can boost your mental health and help you lead a healthier lifestyle.

Relieves Depression

听shows that the two core elements of yoga, deep breathing and stretching, are effective methods for easing common symptoms of depression, such as improved sleep and enhanced mood.

Improves Sleep听

Not only can yoga improve your sleep quality, but听听have shown that it can also increase your sleep quantity. Many Yoga movements involve stretching, and relaxing muscles, resulting in both metal and physical exertion. This release of tensions is believed to allow for a deeper and less disturbed sleep.

Enhances Mood

Similar to other forms of exercise, yoga releases endorphins, providing your brain with more oxygenated blood. These feel good chemicals help to boost your mood. As well as releasing endorphins, yoga is also known to elevate forms of gamma-aminobutyric acid (GABA), a brain chemical which is associated with better moods.

Reduces Stress听

Practicing yoga and meditation can help to manage both acute and chronic stress. Yoga encourages you to relax, slow down your breathing and focus on the present, which shifts the balance to the parasympathetic system, from the sympathetic nervous system causing a relaxation response in your body to stressful situations rather than a flight-or-fight response.听听have also found that yoga can reduce levels of the stress hormone, cortisol.

The core movements in yoga aim to release tension, which paired with deep breathing and the peaceful atmosphere of a yoga class, create a calming effect and helps to reduce stress levels.听

Eases Anxiety听

Yoga is also听听to reduce anxiety and is considered an effective tool for managing generalized anxiety disorders. Anxiety disorders are closely linked to and often triggered by stress. As yoga lowers stress levels with reduced levels of cortisol, and a balance shift towards the parasympathetic system, anxiety is also lowered in line with these changes.听 听

Yoga with Echelon

The Echelon fit app features a wide range of live and on demand yoga classes lead by our world class instructors. In addition to our traditional vinyasa and restorative yoga classes, we also have slow flow yoga and athletic yoga classes, which are designed for individuals of all fitness abilities. Join the听Echelon fit community听today and start your journey towards leading a healthy lifestyle.听

When it comes to exercising during pregnancy, it is advised that you maintain a regular exercise routine throughout to help you stay healthy and feel at your best. Of course, exercising during your pregnancy will not always guarantee a quick recovery or a pain-free back, but it can significantly improve your health, maximise your comfort and prepare you for giving birth.

The NHS recommend that, where suitable, pregnant women should be doing 150 minutes of exercise every week, which can be easily broken down into short workouts. No pregnancy is the same, and so it is always advised that you listen to your body when working out during your pregnancy, and make sure you are not pushing yourself too hard.

In this article we are taking a look at the benefits of exercise during pregnancy and are answering frequently asked questions on the subject. So, if you are wanting to find out more about prenatal workouts, keep reading.

The Benefits of Pregnancy Workouts

There are a number of benefits associated with exercising during pregnancy; the more fit and active you are throughout your pregnancy, the easier it is for your body to adapt to its changing shape and manage your weight gain.

In addition, exercising during pregnancy is proven to:

• boost your mood
• lower your blood pressure
• ease back and pelvic pain
• improve your sleep
• prepare your body for labour
• reduce recovery time after you have given birth

Exercise and Pregnancy FAQs

Can I exercise during pregnancy?

As long as you are healthy and your pregnancy is normal, you can continue with, or start, a regular exercise routine.

What exercise is safe during pregnancy?

There are a wide range of exercises that are safe to do during your pregnancy, some examples include:

Fitness Bikes听- As stationary exercise bikes are more stable and pose less risk of injury than a normal bike, it is a better, low impact exercise option.

Modified yoga and pilates听-听With yoga reducing stress and improving flexibility, it is the perfect form of exercise for pregnancies. However, you should always opt for a modified, prenatal yoga or pilates class as these have been specifically designed to only include moves that are suitable for pregnancy.

Core Exercises听- Light ab workouts are a great way to keep your core strength whilst pregnant, and this will be hugely beneficial when it comes to giving birth.

Light running听-听If you are an experienced runner or jogger, you can continue doing these activities during pregnancy. However, speak to your doctor before doing a more strenuous workout, to make sure it is a safe option for you.

What exercises should I avoid during pregnancy?

As there are a number of exercises that are safe to perform during pregnancy, there are also a number of exercises you should be avoiding, which includes:

Contact sports听-听or sports where you could be at risk of being hit in the abdomen (i.e., basketball, boxing, hockey, and rugby).

Extreme Sports听鈥� i.e., skydiving, bungee jumps and paragliding

High Injury Risk Sports听- activities that could result in a fall (i.e., skiing, water skiing, surfing, gymnastics, and horseback riding)

Is core exercise safe during pregnancy?

Exercising your abs during pregnancy has lots of benefits, such as reduced risk for back pain and a more comfortable labour. When doing ab exercises, we recommend using a prenatal workout option, as it will ensure all moves have been modified for pregnancy.

Which month to start exercise during pregnancy?

There is generally no rule as to when you can start working out during your pregnancy. As some people suffer with nausea and sickness during the first trimester, they may start exercising later into the pregnancy. However, if you are fit enough to do so, and have spoken to your doctor, then you can start at any point.

Prenatal Workout Classes at Echelon

Whether you are in your first or last trimester of pregnancy, we have a range of prenatal classes to help you and your baby stay fit and healthy. Our classes can be done at anytime and anywhere, so you can exercise from the comfort of your own home.

The Echelon prenatal workout series, consists of short classes that are focused on building prenatal mobility, core, upper body, and lower body. All workouts in our classes are safe for pregnancy, so you can exercise without worrying.

鈥淵oga is an invaluable gift from our ancient tradition. Yoga embodies unity of mind and body, thought and action ... a holistic approach [that] is valuable to our health and our well-being. Yoga is not just about exercise; it is a way to discover the sense of oneness with yourself, the world, and the nature."

The International Day of Yoga is a great time for people who are curious about yoga to try a class and experienced practitioners to celebrate the impact of yoga on their life.

Due to its ancient Indian roots, there are some aspects of yoga that may be unfamiliar to those new to the practice. To help you feel confident in a yoga class, we have broken down what you need to know to get started with yoga.

Yoga Class Needs

Yoga Mat - you will need a clean, dry yoga mat to help with the grip and stability of your postures during class. Use a sponge with mild soap and water to wash your mat and allow to air dry. If you find yourself slipping on the mat during a yoga class, ensure that you are in the correct posture and that your mat is clean (especially from sweat).听

Towel - keep a midsized towel close at hand to help keep sweat off your mat and to use as a substitute for a yoga strap if you do not have one.

Yoga Strap or Substitute - Straps are optional and can be substituted with a midsize towel or even a sturdy t-shirt. Straps are often used for stretching to help achieve a broader range of motion but are not necessary for every yoga class.

Yoga Block or Substitute - another optional item that can be helpful, especially for beginners, is a yoga block. Blocks help with alignment, adding stability when transitioning to difficult movements, and adding support without compromising your form. Depending on the use, you can substitute with a one-step stool, a large book, or a firm cushion.听

Comfortable/Stretchy Clothes - While specific clothing items will depend on personal preference, in general, we suggest tight-fitting clothing that will stretch and move. Avoid baggy shirts that may fall down over your face in an inverted position, stiff fabric like denim, and stick with bare feet instead of socks.听

Plenty of Space - ideally you will have at least an arms width of space around your mat in all directions. Many postures require movement that will extend beyond your mat and you don鈥檛 want to have to stop your class to move the coffee table!

Common Words + Phrases

Postures - commonly referred to as 鈥測oga poses,鈥� postures are the different body positions used throughout a yoga class.听

Vinyasa - when you string postures together and link with your breath, it is called a vinyasa.听

Heart Center - the center of the chest is the heart center and you may hear the instruction 鈥渓ift your heart center.鈥�

Sternum - also known as the 鈥渂reastbone,鈥� the sternum is the flat, narrow bone that connects the ribcage at the midline of the chest.

Core - core may refer to the abdominal muscles, but often in yoga, it can more accurately be understood as the core of your body (like an apple core) that runs from the top of your head to the inner arches of your feet.听

Sit bones - the pair of sitting bones at the base of the pelvis on the underside of the buttocks that you may be able to feel when sitting on a hard surface.

Sacrum - the triangular bony structure at the base of the spine that is connected to the pelvis is called the sacrum. It helps support the spine and stabilize the pelvis.

Namaste - within the context of yoga practice, Namaste (pronounced 鈥渘ah-mah-stay鈥�) is usually said during the end of the class with your eyes closed, palms touching in front of your chest, and gently bowing your head. It is used as a gesture of honor and commitment to yourself and your yoga practice.听

Echelon Yoga Class Types

Athletic Yoga - This class is a faster-paced vinyasa yoga practice linking breath with movement while building strength, cardio, flexibility, and balance.

Restorative Yoga - Restorative Yoga is a healing yoga practice where poses will be held for longer periods of time to encourage relaxation and promote a calming effect.

Slow Flow Yoga - Slow Flow Yoga is a more leisurely-paced vinyasa yoga practice that links breath with movement, balanced with holding poses for longer periods of time.

Vinyasa Yoga - Vinyasa Yoga is a yoga practice that links breath with movement at a moderate pace. This workout will build strength, flexibility, and balance.

Yoga 45 -听Work through 26 different yoga poses throughout this 45-minute class. By repeating the sequence twice in every class, you will be able to feel yourself getting stronger and more comfortable in the poses each time.

Get Started with Yoga Now

While yoga classes can seem like they are in a different language 鈥� there is quite a bit of Sanskrit 鈥� all it takes is a little bit of background to help you feel confident on the mat.听

One of the biggest hurdles for starting yoga is the intimidation of a group of experienced yogis in the class around you. Luckily that isn鈥檛 an issue with Echelon; you can try new poses at home or pause a class if you need a minute! Check out one of our classes on the Echelon Fit app to see how yoga can make an impact on your physical and mental health.

New to Echelon? Our yoga classes are available with the Echelon听Premier 91快活林 and the FitPass 91快活林. Join our community and see how yoga can help you reach your fitness goals!

When you want to check out the hype, try...

Barre
Barre classes are inspired by classical ballet and Pilates-based movements and focus on high repetition, micromovement-based exercises, and smaller ranges of motion to achieve results. You can use a ballet barre, chair, arm of a couch, or countertop for this workout.

Pilates
Pilates is a low-impact workout that strengthens and lengthens your core muscles while improving posture and flexibility. Incorporating lights weights into this practice is optional.

Taste of Zumba庐
Taste of Zumba庐 is a 20- to 30-minute adaptation of the total-body dance-fitness experience you know and love from Zumba.庐

叠谤别补办颈苍鈥�
Breakin' (widely known as breakdancing) classes teach you moves and build up your skills until you鈥檙e ready to put it all together in fun sequences.

When you want to increase stamina, try...

Boxing Bootcamp
Boxing Bootcamp is a high-impact total body class focusing on half boxing, half strength to improve your boxing skills and build strength and cardio.

Kickboxing
Kickboxing is a high-energy class that combines martial arts techniques with fast-paced cardio to challenge your strength and flexibility while improving coordination and stamina. Incorporating weights during this workout is optional.

HIIT
HIIT, high-intensity interval training, is a total-body workout featuring intermittent bursts of vigorous activity mixed with periods of rest to maximize the cardiovascular system. Weights are optional.

When you want to build strength,听try...

Lower Body Strength
Lower Body Strength workouts are designed to build lower-body strength to tone and tighten your legs, glutes, and core. Weights are recommended.

Upper Body Strength
An Upper Body Strength workout improves your upper body strength and tones your arms, back, chest, shoulders, and core. Weights are required for these classes.

Total Body Strength
Total Body Strength pushes your body to the next level using strength training intermixed with aerobic activity for a total-body burn both during and after class. Weights are recommended.

When you want to target muscle groups, try...

Arms and Abs
Arms and Abs provides a quick burn and focuses on defining your biceps, triceps, shoulders, and core. Weights are recommended.

Core Strength
Core Strength classes target your core and lower back using functional movement to enhance total body endurance, power, strength, and stability. Incorporating weights is optional.

Glutes and Thighs
The Glutes and Thighs class is a quick burn focusing on lifting and sculpting your glutes and thighs. Weights are recommended.

When you want to practice mindfulness, try...

Athletic Yoga
This class is a faster-paced vinyasa yoga practice linking breath with movement while building strength, cardio, flexibility, and balance.

Restorative Yoga
Restorative Yoga is a healing yoga practice where poses will be held for longer periods of time to encourage relaxation and promote a calming effect.

Slow Flow Yoga
Slow Flow Yoga is a more leisurely-paced vinyasa yoga practice that links breath with movement, balanced with holding poses for longer periods of time.

Vinyasa Yoga
Vinyasa Yoga is a yoga practice that links breath with movement at a moderate pace. This workout will build strength, flexibility, and balance.

Yoga 45听-听Work through 26 different yoga poses throughout this 45-minute class. By repeating the sequence twice in every class, you will be able to feel yourself getting stronger and more comfortable in the poses each time.

Guided Meditation
Guided Meditation helps create a state of inner silence and peace by focusing on your breath.

Try a New FitPass Class Today

FitPass offers a diverse array of classes so no matter your mood, you are sure to find what moves you. Head over to the FitPass section of the Echelon Fit app and try a class that could become your new favorite workout!

New to Echelon? Our FitPass classes are available with the Echelon听Premier 91快活林 and the FitPass 91快活林. Join our community and see how equipment-free classes can help you reach your fitness goals.

Enjoy a series of 5- and 10-minute sample workouts that introduce you to our variety of off-equipment classes and instructors. You鈥檒l walk away from the challenge feeling motivated and ready to dive deeper into the Echelon experience.

Here is what you can expect:

Welcome 5 - Michael

Welcome to Start Here. Through these classes, you will get a taste of the variety of workouts that FitPass has to offer.

Strength 10 - Total Body - Jama

Total Body Strength pushes your body to the next level using strength training intermixed with aerobic activity for a total-body burn both during and after class. Weights are recommended.

Kickboxing 10 - Amber

Kickboxing is a high-energy class that combines martial arts techniques with fast-paced cardio to challenge your strength and flexibility while improving coordination and stamina. Incorporating weights during this workout is optional.

Yoga 10 - Ryn

Yoga is an exercise practice that links breath with movement. It will build strength, flexibility, and balance.

Barre 10 - Marsha

Barre classes are inspired by classical ballet and Pilates-based movements and focus on high repetition, micromovement-based exercises, and smaller ranges of motion to achieve results. You can use a ballet barre, chair, arm of a couch, or countertop for this workout.

Boxing 10 - Paige

A shadowboxing class (punching air instead of a bag) that focuses on proper punching form and stances paired with high-intensity interval training.听听听

HIIT 10 - Jaime

HIIT, high-intensity interval training, is a total-body workout featuring intermittent bursts of vigorous activity mixed with periods of rest to maximize the cardiovascular system. Weights are optional.

Pilates 10 - Teresa

Pilates is a low-impact workout that strengthens and lengthens your core muscles while improving posture and flexibility. Incorporating light weights into this practice is optional.

Once you鈥檝e found your favorite way to work out, get to know our wide range of听FitPass classes to keep your fitness routine exciting and challenging.听

Ready to become an Echelon member? Explore our听membership plans.