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4 Reasons Why a Rest Day is Necessary

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4 Reasons Why a Rest Day is Necessary

The phrase “no days off” is one that many people live by and apply to every aspect of their life. As conducive as this mentality may be to ensuring that you seize every opportunity, it can be counterproductive when geared toward fitness efforts. Those serious about their health are well aware of the importance of regular training. One must commit to a specified regimen to attain desired results. When paired with healthy eating habits, one can expect to accomplish fitness goals with ease, but the vitality of scheduled rest days should not be overlooked. Digest these four reasons why a rest day is necessary.

AVOID INJURY

You are pushing your body to the limit every time you participate in an intense training class. Although individual sessions rarely exceed 45 minutes, the energy needed to perform these exercises exceeds that of most. The most significant benefit of High Intensity Interval Training (HIIT) is that your body adapts to the fitness method the more you do it. Mastering this form of training is only possible if you allow your body to heal by implementing weekly rest days.

Prevent Burnout

Have you ever been working out and realized that your energy level just wasn’t where it needed to be? You hydrated and fueled your body as needed and even got a full night’s rest, so what can be the problem? Well, when was the last time you took a day off? Back-to-back training with no breaks can burn you out and leave you unable to complete exercises you usually get through with ease. By merely designating a day to rest you can prevent burnout.

Rest Muscles

The health of your muscles is most important. You continuously train to maintain their strength and endurance, but you must also give them a chance to recover. Muscle fibers tear during high-activity training sessions. Muscles get stronger when they are allowed to rebuild. Rest days benefit your training efforts as they provide your body with the time needed to repair tissues, allowing you to train even harder the next time around.

Improve Sleep

Overtraining is one of the main culprits behind sleep deficiency. Your body is constantly on high alert when it’s accustomed to being active. The more you work out without rest, the harder it becomes for your body to relax. One of the greatest indicators of overtraining is a high resting heart rate. You can lower that number by taking a day of the week to rest and recover.
Are you looking for a training center that continuously challenges your fitness capabilities? EPIC Interval Training offers an exercise variant for every day of the week; each of which aid in your effort to burn calories, shed fat, and increase energy levels. Try them all and discover which ones you favor most. Just be sure to reward your body with an all-important rest day. Contact us today to find out how you can get your first class free!

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Why HICT Is Right For You

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Why HICT Is Right For You

What is HICT?

High-Intensity Circuit Training (HICT) is a fast intense workout that can be done anywhere and is appropriate for all participants of all ages and skill level. HICT combines resistance and anaerobic exercises in conjunction with using large muscles groups to attain intensity; making the training effective and efficient. High-Intensity Circuit Training includes bursts of vigorous activity followed by lower intensity activity or short rest periods. A circuit consists of six to eight total body exercises that alternate between strength and conditioning at specific intervals. Circuits will alternate between muscle groups and vary the intensity of movements allowing for some rest between muscles and energy systems while maximizing work capacity.
The compound strength and conditioning exercises are taxing on the central nervous system. These exercises paired with lower intensity movements create efficient recovery. To maximize intensity the intervals are kept between 30-60 seconds. Throughout a circuit an athlete goes from one movement to the next with very little recovery time making HICT more challenging than other high intensity programs. High intensity circuit training is short, strenuous, and effective methodology that is beneficial for all who are up for the challenge.

Why is High Intensity Circuit Training effective?

HICT creates rapid changes in endurance levels, overall performance, body composition, and fat-burning capabilities. Recent studies have shown doing short ‘sprint-type’ training increases endurance capacity and improves metabolic adaptation faster than traditional steady state cardio (Kinnunen, Piitulainen and Piirainen, 2017). Circuits with intense strength and conditioning movements improves fat oxidation. Fat oxidation is the body’s ability to burn fat. Additionally, HICT increases glucose metabolism, which equates to greater fat loss.
Performance improves through the maximum amount of oxygen that the body can use during an intense workout, which is known as VO2 max levels. When VO2 max increases the body is able to handle more stress and train harder because it is able to transport and use oxygen more efficiently (Sperlich et al., 2018). An advantage of performing compound strength exercises in HICT, is a process known as EPOC. Excess post-exercise oxygen consumption, or EPOC, is the amount of calories that is burned after a workout, which will help burn fat and boost metabolism. EPOC occurs at a maximal level when the compound strength movements are combined with very little rest between sets. An increase in EPOC allows the body to elicits metabolic and aerobic benefits during HICT. There are many reasons to do high intensity circuit training whether you want to build lean muscle, reduce body fat, improve performance, or increase endurance. It is practical, efficient, and an accessible way to train. Try the workout below to experience a circuit for yourself and start reaping the benefits of HICT.

High Intensity Circuit Workout

Work: 30 seconds on / 10 seconds off / 4 sets

  • Push-ups
  • Skaters
  • Pull-ups
  • Burpees
  • Hollow Body Rock to V-Ups
  • 180 Jump Squats
  • Sit-out

*Want to train with Coach Sarah, check out the Epic Interval Training class schedule or contact to inquire about private training. Be sure to follow on IG:_coach_sarah

Citations:

Gibala, M. and McGee, S. (2018). Metabolic Adaptations to Short-term High-Intensity Interval Training . Sperlich, B., Wallmann-Sperlich, B., Zinner, C., Von Stauffenberg, V., Losert, H. and Holmberg, H. (2018). Functional High-Intensity Circuit Training Improves Body Composition, Peak Oxygen Uptake, Strength, and Alters Certain Dimensions of Quality of Life in Overweight Women .

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5 THINGS NEW THINGS YOU CAN DO WITH A KETTLE BELL

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5 THINGS NEW THINGS YOU CAN DO WITH A KETTLE BELL

Kettle bells are my favorite toy! They are the most versatile training tools in the shed by my standards. Over the years I have done tons of research and self-experimentation to get more connected with my beloved kettle bells, below is a list of some obscure ways that you can enjoy your kettle bells going into the new year.
  • Kettle bell juggling- this is a pretty extreme sport that takes a lot of courage and conditioning to be a part of. It originated from strongmen and circus acts to display an ultimate level of strength and skill, it truly demands both. An easy way to get started is by practicing a Russian swing and adding a bell flip at the top. This is simpler then it seems but beware of your toes in the learning stages. Google kettle bell juggling when you get a chance, it is an amazing site.
  • Kettle bell meditation- this is something that I created on my own, it might sound weird but it’s totally awesome when you get into it. Pick a few positions that you like to meditate in and find a creative way to hold a kettle bell while doing it. This will definitely test your strength, however the real test is trying to ignore the bell while focusing on your breathing. I love both kettle bells and meditation so it’s a match made in heaven. My favorite entry level is the goblet squat position, hold the bell while driving your elbows into you the inside of your legs to create an open stretch. Continue to focus on the breathing, lengthening your spine and avoid shifting around. Good luck
  • Kettle bell balance- balance is the most neglected aspect of training across the board. I can’t remember the last time I walked into a fitness class where I actually had to focus on balancing myself to complete the class, sounds silly but the world is a balancing act every which way you look at it (especially if you’re wearing high heels.) By using the handle or the flat side of a kettle bell you can create a very narrow ledge to practice balance-based movements. Some of my favorites are single leg dead lifts or single leg kettle bell rows. The more advanced movements are pistol squats or explosive lunges. It’s good to test your fitness to the next level by using simple things like balance, it will have a very rewarding outcome on the field if given enough time to grow.
  • Kettle bell mashing- I’m sure you all have heard of foam rolling, think of foam rolling with a kettle bell. The kettle bell is combination of a torture devise and an extremely hardened foam roller. My favorite ways to use this method is by placing my calves onto of the handle and slowing rolling out the sides or lower portion of my Achilles tendon. It is brutal way to get the job done!

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NYC’s January Member of the Month – Jessica S.

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NYC’s January Member of the Month – Jessica S.

Congratulations Jessica! Your hard work and commitment to EPIC has not gone unnoticed. Each month, we recognize a member for what they put in, and this month, you have been chosen! We would like to brag about you in our newsletter and on social media so if you would please fill out the questions below that would help us to do so!

Your Name

JS: Jessica

I have been an EPIC Member Since

JS: September 2016

EPIC Fun Fact

This can be anything about yourself or an EPIC memory from your time at the gym. Play any sports? Have any interesting hobbies. etc.

JS: Steady Burn

Give us a quick background on yourself.

JS: I’m from a small town in Kansas, and have been in NYC for 4 and 1/2 years. I work in finance. I’m an early riser and enjoy my 6:30AM EPIC classes. I love dogs, traveling, college basketball, and keeping busy with all that New York has to offer.

What has been your biggest accomplished since joining EPIC?

JS: Mastering a proper push up, doing ring and monkey bar traverses, and improving my kettle bell form.

What is your Instagram handle?

JS: @sheahonj

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EPIC Accepts New York Coin (NYC)

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EPIC Accepts New York Coin (NYC)

EPIC has been a supporter of NY Coin since the fall of 2017 and we are now proud to accept New York Coin as payment.

  • NY Coin charges zero network fees
  • instant transactions
  • 30 second confitmations
  • 20X faster than Bitcoin
  • 5x faster Litecoin

We accept payments through Coinami wallet. In person only.

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3 Amazing Things a Full-Body Workout Achieves

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3 Amazing Things a Full-Body Workout Achieves

Working out your entire body may seem like a strenuous task, but we do it more often than we realize. When you participate in sports like basketball, soccer, and lacrosse, you are using your entire body to perform movements, which effectively counts as a full-body workout. Many variations of full-body workouts are performed in gyms nationwide, but what they all have in common is their ability to produce noticeable results. Here are three amazing things a full-body workout achieves.

IMPROVED WORKOUT EFFICIENCY

The greatest and most evident benefit of full-body workouts is that they are more time and energy efficient. Other forms of training take you an entire week to train the same muscles groups that you can target in one full-body workout. Even if you were to ignore how long it takes to get the same workout, you can’t ignore the benefits of high-energy training. This is what you’re exposed to when you exercise your entire body every session, rather than the low energy output usually experienced with steady-state workouts.

GREATER TRAINING FLEXIBILITY

One of the most inconvenient aspects of traditional training is that you only get to train particular muscle groups each day of the week. Not only does this limit your ultimate results but it makes it difficult to adapt your workout to changing conditions. A good example of this is if you were unable to exercise one day of the week for some reason and tried to resume your workout the following day. You would have to wait an entire week before you can train the specific group of muscles that you missed the previous day. Full-body workouts are flexible as you can implement them whenever and not worry about having to stray from your routine.

BUILDS MORE MUSCLE

Most people fail to see gains when they target only one muscle group each day of the week. As much as gym-goers look forward to the heralded leg day, that should not mean that one must ignore legs for the following six days. Those who wish to get the most from their training efforts and build more muscle favor whole-body workouts.

EPIC Interval Training offers seven separate classes in addition to the EPIC Obstacle Run for a diverse range of fitness ventures. Rather than target a different muscle group every day, we focus on a specific aspect of physical fitness each day, ranging from Dynamic Core to EPIC Yoga. Are you ready to benefit from a full-body workout? Contact us today to discover how you can get your first class free!

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Top 3 Benefits of Stations Training

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Top 3 Benefits of Stations Training

Have you ever been to a community park that had little exercise stops throughout the running trail? Well, that’s not the type of stations training we’re talking about here. This type of stations training is commonly referred to as High Intensity Interval Training or HIIT, and if you’ve never heard of it, its name tells you all you need to know. They are comprised of exercise sessions involving multiple stations that each target a specific muscle group. Professional athletes and everyday fitness seekers alike utilize this unique training method, but what are the benefits of stations training?

More Results, Less Time

Why spend an hour and a half in the gym walking from machine to machine when you get twice the workout in 45 minutes with less equipment?  That’s a question many find hard to answer and, rather than waste more time trying to find the answer, they have allowed themselves to benefit from this time-efficient training method.

Contrary to those TV infomercials that claim you can lose weight fast by spending a few minutes on an elliptical, stations training provides real results. One achieves this through the exertion of maximum energy for extended periods, interrupted by short rest and transition periods. This technique is often referred to as “interval training” and is the key to creating the afterburn effect. The afterburn effect occurs when your body continues to burn calories for up to 24 hours after a killer workout!

Diverse Workout

Another one of the most significant benefits of stations training is that you get a diverse workout. Even those who attend the gym regularly and follow a workout plan may not be training efficiently. A vast majority of training routines are designed for you to focus on one or two parts of the body each day as you ignore the others until their day comes around.

Stations training provides you with a full-body workout and can be altered to implement different exercises that can also yield the same breathtaking results. Those who have found themselves uninterested in low-intensity, steady-state training are the first to choose stations training to obtain a much-needed surge of energy and excitement.

Metabolism Boost

How your body processes the fuel you put in it is all up to your metabolism. When someone says they have a slow or fast metabolism, they are referencing how their body uses food to catabolize (break down matter for energy)  and anabolize (build up components of cells). The latter consumes more of your energy and leaves you with less to exert. Circuit or stations training can boost your metabolism as a whole, ultimately giving you more energy and allowing your body to burn more fat.

Are you in search of high-intensity circuit training in New York City that is proven to produce results? Join us at Epic Interval Training for a workout session like no other. Our minimalistic approach to HIIT fully exposes you to the benefits of circuit training in an energetic and welcoming environment. Contact us today to discover how you can get your first class free!

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