WHY YOUR WORKOUT ROUTINE MATTERS
BY MEGAN WILSON AND VIENNA S. PERILLO
A Balanced Workout Routine
Movement is a critical part of living a healthy life - both physically and mentally - and can truly improve the quality of your life. With a regular fitness routine, you are better able to move through your days with strength, intention, and safety.
“The more you focus on a consistent workout schedule, the more you’ll also tune into your body--what it needs, what it doesn’t, and what it loves,” says Niche Owner Jaclyn Forrester. “The awareness and intuition you build over time can open so many new doors to living a well-rounded and healthy lifestyle.”
As you progress through your long-time workout habits or begin your new workout journey, we wanted to share our expert advice and recommendations for building a balanced workout routine that you can maintain and grow from.
Your Weekly Workouts At a Glance
Below is a general outline of the types of workouts you should incorporate into your schedule each week for maximum results and minimal stress on your mind and body.
Strength training 2-3 Days a Week: Strength training is any workout that applies resistance against your muscles, which includes lifting dumbbells at the gym, using body weight for workouts, applying resistance on the reformer, and more. By targeting different areas of the body, you will strengthen the entire body and help maximize your results. Our Niche Pilates Online library, for example, offers focused workouts like 30-minute glutes, 20-minute arm and abs, or complete full body strength workouts.
Pro Tip: Add in resistance to your mat workouts using Bala Bangle weights, which you can now purchase in the studio.
Cardio sessions 2-3 Days A Week: Cardio is any type of exercise that consistently elevates your heart rate for a prolonged period of time. It also activates your respiratory system as you begin to breathe faster and more deeply. Strengthening your lungs and heart will improve your ability to move longer during activities like walking to class, gardening or cleaning your office. Cardio workouts can include riding bikes outside, taking an indoor spin class, embarking on a fast walk, running outside or on an indoor track, swimming in the pool (or river, lake, or ocean!), and participating in Niche’s Jump Classes!
Pro Tip: Studio owner Jaclyn Forrester recommends using an app like Strava to plan and track your cardio workouts.You can give people kudos or positive reinforcement in the app, too!
Focused Stretching 2-3 Days a Week: While we recommend a quick stretch after every cardio or strength workout, it will benefit you to focus closely on your stretching for 10-30 minutes a few days a week. When you focus on flexibility, you can improve your range of motion. If your muscles are tight, you will not be able to workout efficiently, nor will you reap the true benefits of the workouts.
Pro tip: Our Niche Pilates Online library offers guided stretching to target specific areas of the body.
Breathing Exercises or Meditation 3 Days a Week: Maximize the benefits of your workout plan by infusing mental workouts. Your mind should be nourished just as much as your body. You can add these simple meditation and breathing exercises to the end of your strength and cardio workouts. Aim for attainable time frames based on your own schedule: 5 minutes goes a long way. Then, you can work your way up to 30 minutes or more over time just as you would increase the weights you use in a strength workout or the duration of a run for a cardio workout.
Pro Tip: Jaclyn recommends the Calm App for breathwork and meditation. The app will lead you through simple guided exercises for a range of times and desired results.
Weekly Workout Schedules You Can Use Now
The best way to improve your workout routine is to have a plan. Schedule your workouts like you do your doctor’s appointments, meetings with your boss, or dinner with friends. When you prioritize your health, it will ensure you are making self care a part of your routine.
See the sample schedule below to help you create your weekly workouts! As always, you can access Niche Pilates Online from the comfort of your favorite workout space.
Tips to Improve Your Weekly Workout Routine
We understand time is a valuable resource. That’s why we encourage you to explore ways to increase the impact of your workouts during your time on the mat, the reformer, or your living room floor. Here are a few ways to make the most of your movement.
Listen to Your Body: Focus on how you feel inside and out. This can change from day to day, week to week, and year to year. Hormones, stress, and environmental factors all impact your body’s ability to perform. Don’t overdo it if you’re fatigued. Amp it up if you have the extra motivation.
Express Yourself: If you’re in a class, communicate with your instructor. Whatever studio you’re in, know that your instructors are there to help. They have a wealth of knowledge and can make suggestions that can improve your workout in many ways.
Tap Into Your Community: Get to know men and women in your workout classes and sessions. Encourage one another and hold each other accountable.This will help you stay consistent and positive before, during, and after your workouts. Our Niche On Demand Network has a message board where members can ask questions and share tips.