Choosing the Right Fitness Class For You

by Janice Burdon

September 2006

September has arrived and once again it's time to think about an exercise program.  With so many clubs, gyms and courses out there, how do we know which one will best suit our needs?  Which one will motivate us to return week after week?  A good fitness class should include the three fundamental needs of people:  physical, mental and spiritual.  Let's look at the physical.  Is the course you're considering suited to your physical abilities?  Some people take a course because the name is catchy and then realize they are in over their heads.  They end up getting injured or find it far too difficult leading them to quit prematurely.  Finding out beforehand what the course entails is wise.

Make sure the class you are considering offers a variety of different intensity levels.  Beginner to advanced options should always be explained and demonstrated.  A good course will also offer a gradual progression of intensity, meaning, you should, after two months, be able to do more than you did at the beginning of the course.  With a noticable progression comes a sense of accomplishment.  The participant should always inform the instructor of any previous or existing injuries so that the instructor can give safety options.

Some of the best fitness courses offer both cardio and muscle conditioning within the same workout.  Interval Courses offer amazing benefits for a short duration of time.  The ratios can range anywhere from 3:1 for beginners to 4:2 for experienced exercisers.  Cardio usually is the longer interval followed by a minute to two minutes of muscle toning.  The most effective interval classes are the ones that include both the arms and legs working simultaneously during the muscle toning segment, helping to keep the heart rate elevated.  Weight loss is undeniable with interval classes because it has a psychological effect for the participant.  The participant knows that the intervals are short in duration and therefore can give 100% effort.  Whereas, with a 40-minute all cardio class, the body has to conserve energy in order to last the 40 minutes and may not be able to function at 100% effort.  All those short intervals at 100% effort add up to give an effective workout.

The second need is the stimulation of the mind.  Is the program mentally challenging or is it the same old routine week after week?  Challenging your mind mentally by experiencing a variety of different moves and exercises prevents boredom.  This can be accomplished for example by experiencing a variety of push-ups targeting different muscle groups or by simply adding on a new move in a cardio routine.  The participant should also be encouraged to THINK about the muscle group they are using.  This focuses one's attention on completing each repetition with effectiveness and discourages 'tuning out while exercising' syndrome.  Remember that your mind often times controls your body.  Engage your mind for optimal results!

Finally, you may be asking, "What does the spirit have to do with exercise?"  I believe this is the most important aspect of exercise because it determines how you feel.  Does your exercise class make you feel refreshed and inspired to return again?  The atmosphere in the class sets the mood in your spirit and is often created by the instructor, music and participants.  Feeling like you're just another face in the crowd is not encouraging.  Essential to your motivation is a class, which not only acknowledges you as unique but also encourages you to try your very best without feeling pressured to perform.  There can also be something said about the camaraderie of a group.  A sterile environment where nobody talks to each other can put a damper on our enthusiasm.  There should be an atmosphere of teamwork where people share their fitness goals and encourage one another to achieve them.

When all is said and done, my final suggestion would be to try different types of classes until you find the one which suits all of your needs; physically, mentally, and spiritually.  Most courses offer free trials so take advantage and stay motivated to keep fit!

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Janice Burdon is a Can-Fit and McGill Certified fitness instructor
For questions and comments, or additional information, please contact Janice at burdon4souls@nexusisp.com