Spring is here, and it’s time to shake up your fitness routine! If you’ve been stuck in the same workout groove since the start of the year, your body might be feeling a bit “meh” by now. But warmer weather means quieter gyms, making it the perfect time to try something new, both indoors and out.
This is also a good time to check in with your current fitness level before you decide what kinds of workouts you want to transition to. At VASA, you can use the InBody scale to measure your muscle mass and body fat percentages, or you can take a benchmark workout in STUDIO RED and determine where you’ve got opportunities to improve. Both tests will give you a baseline you can compare your fitness to as you retest in the coming months. InBody scans should be taken every four to six weeks and the STUDIO RED benchmark workouts happen every eight weeks.
A complete workout routine, no matter the season, includes strength, cardio, mobility, and recovery.
- Strength: Challenge your muscles with exercises that push you close to your limit. Aim to lift weights or do bodyweight exercises a two to three times a week to get stronger, build muscle, and burn fat.
- Cardio: Get your heart rate up for 30 to 60 minutes, two to four times per week. Whether you’re running, biking, or dancing, cardio will help your heart stay strong, help you manage stress, and keep your blood pressure in check.
- Mobility: Flexibility is key for preventing injuries and feeling good for your next workout. Warm-ups and cool-downs are the best places to add mobility work to help you improve your range of motion. Be sure not to force a stretch and back off if you feel pain.
- Recovery: Results happen after the workout is over and your body has time to recover from it. Take a few minutes after each workout to reduce your heart rate and stress levels during a cool down. After tough workouts, focus on sleep and eating well to maximize results
If you’re new to fitness, start with the basics and build from there. And if you’re not sure where to begin, don’t sweat it! You can always chat with a Personal Trainer or join a group class.
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