The Essential Body Machine Fitness Starter Kit
Embarking on your HIIT journey at Body Machine Fitness? We’re excited to have you join us! Our unique blend of high-energy workouts— driven by neuroscience and community vibes— means you're in for an invigorating, transformative (some might say addicting) experience.
To make the most out of your workouts, you’ll want to come prepared. Here's a quick and easy rundown on what to wear and bring to your HIIT classes so you can be comfortable and set up for optimal performance.
What to Wear to Class
1. Breathable Workout Gear
Think cool, comfy, and ready to move! Opt for moisture-wicking fabrics that keep you dry and cool when you’re crushing those intervals. Materials like polyester or nylon blends are quick-drying and sweat-absorbing.
Advantages:
- Temperature Regulation: Keeps your body cool by wicking away sweat.
- Comfort: Reduces chafing and discomfort during vigorous movements.
2. Supportive Sports Bra
For women, a high-impact sports bra is essential. Compressive styles provide ample support, absorb shock, and make high-intensity intervals more comfortable.
Advantages:
- Support: Prevents strain and discomfort.
- Confidence: Allows you to focus on the workout without distractions.
3. Specialized Sneakers
Though most good athletic shoes will work, look for sneakers designed for cross-training or HIIT. These shoes offer the right balance of arch support, flexibility, and grip needed for various exercises. The wrong shoes can create discomfort and, in some cases, lead to injury and strain.
Advantages:
- Stability: Reduces the risk of injuries by providing good support.
- Performance: Enhances agility and movement efficiency.
4. Comfortable Socks
Athletic socks will pad your feet and help you avoid blisters as you stride through the session. Yours should be sweat-wicking, breathable, and able to keep up with your pace.
Advantages:
- Protection: Prevents blisters and hotspots.
- Comfort: Keeps your feet dry and comfortable.
5. Lightweight Layers
Depending on the weather and your body’s heat regulation, consider wearing lightweight layers that you can easily remove as you warm up. Being too cold or too hot can negatively affect your performance.
Advantages:
- Versatility: Allows you to adjust to your body’s temperature needs.
- Warm-Up & Cool-Down: Keeps your muscles warm and ready for action or prevents you from overheating.
Don’t Forget to Bring...
1. Water Bottle
Staying hydrated is key to maintaining peak performance and recovery. Bring a large, refillable water bottle to ensure you have plenty of water throughout the session.
Advantages:
- Hydration: Keeps you energized and prevents dehydration.
- Convenience: Saves time by having water readily available.
2. Towel
Expect to sweat a lot during your HIIT session. Having a small gym towel on hand will help you keep perspiration off your brow, out of your eyes, and off the equipment.
Advantages:
- Hygiene: Keeps sweat off your face and hands, reducing the risk of slipping.
- Comfort: Helps you stay focused and comfortable.
3. Fitness Tracker or Heart Rate Monitor
Monitoring your heart rate can help you stay in the optimal zone for burning calories and improving cardiovascular fitness. A fitness tracker is also great for monitoring your progress as you go, providing measurable results that tell what you’re doing well and where you can improve.
Advantages:
- Tracking Progress: Provides real-time feedback on your performance.
- Motivation: Helps you push your limits safely.
4. Pre- and Post-Workout Snacks
Fuel your body with a light snack before your workout and replenish your energy with a post-workout snack rich in protein and carbs. Muscle growth and performance quality are directly linked to a good diet.
Advantages:
- Energy: Provides the necessary fuel to power through your workout.
- Recovery: Aids in muscle recovery and replenishment.
HIIT Harder at BMF
At Body Machine Fitness, we create an immersive experience with rhythmic music and synchronized lighting designed to enhance your workout and release feel-good neurochemicals like dopamine and endorphins. Being well-prepared with the right gear means you can fully engage in this unique environment and maximize the benefits of our science-backed HIIT workouts.
Joining our Group Fitness Classes in Plano or Group Fitness Classes in Ft. Worth means being part of a supportive community that motivates you to reach your fitness goals. By coming prepared, you'll be able to focus on the workout and enjoy the journey toward a healthier, happier you.
Ready to experience the best workout of your life? Sign up for a Free Intro HIIT Class today and discover for yourself the transformative power of Body Machine Fitness.
How to Stay Hydrated During Your Workout
Staying hydrated during your workout is essential for maintaining peak performance and ensuring your body functions optimally. When engaging in high-intensity interval training (HIIT) like the immersive, science-backed workouts at Body Machine Fitness (BMF), proper hydration becomes even more crucial. Here’s how you can stay hydrated and make the most of your HIIT sessions.
The Importance of Hydration While You Exercise
Hydration is fundamental to your overall health and fitness. Water regulates body temperature, lubricates joints, transports nutrients, and removes waste. During intense exercise, such as BMF’s HIIT classes, your body loses water through sweat. Without adequate hydration, your performance can suffer, leading to fatigue, dizziness, and even serious health issues like heatstroke.
Before Your Workout
- Pre-Hydrate: Begin hydrating well before you start your workout. Drink at least 16-20 ounces of water two to three hours before exercising. This helps to ensure your body starts off well-hydrated.
- Electrolytes: Consider beverages that contain electrolytes, especially if you’re prone to heavy sweating. Electrolytes like sodium, potassium, and magnesium help maintain fluid balance and support muscle function. Options like coconut water or sports drinks can be beneficial.
- Hydration-Rich Foods: Incorporate hydration-rich foods into your diet. Foods like watermelon, cucumbers, and oranges are excellent for maintaining hydration levels due to their high water content.
During Your Workout
- Drink Regularly: Don’t wait until you’re thirsty to drink water. Sip small amounts of water throughout your workout to stay ahead of dehydration. Aim for about 7-10 ounces every 10-20 minutes during exercise.
- Monitor Sweat Loss: Pay attention to how much you sweat and adjust your water intake accordingly. More intense workouts or hotter environments will require increased hydration.
- Balance Electrolytes: If your workout exceeds 60 minutes, consider an electrolyte-replenishing drink. This can help maintain your body’s electrolyte balance and prevent cramping and fatigue.
- Use a Hydration Tracker: Utilize tools or apps that remind you to drink water at regular intervals. This can help you keep track of your hydration status throughout your workout.
After Your Workout
- Rehydrate: After your workout, it’s important to replenish the fluids lost through sweat. Drink at least 16-24 ounces of water for every pound lost during exercise. Weighing yourself before and after workouts can give you an idea of how much water you need to replace.
- Hydration-Rich Foods: Continue to consume foods with high water content. Post-workout snacks like smoothies with fruits and vegetables can aid in rehydration and recovery.
- Electrolyte Replacement: If you had a particularly sweaty session, continue to replenish electrolytes with a balanced diet or electrolyte drinks. This ensures that your body’s fluid balance is restored effectively.
- Listen to Your Body: Your body’s needs can vary based on several factors including the intensity of your workout, the environment, and your individual physiology. Pay attention to signs of dehydration like dark urine, dizziness, or dry mouth, and adjust your fluid intake accordingly.
Hydrate and Dominate: BMF Workout Hydration Wisdom
At Body Machine Fitness, our high-intensity, immersive workouts combine rhythmic music and synchronized lighting to create an engaging and physically demanding experience. Here are some specific tips for staying hydrated during these unique sessions:
- Start Hydrated: Arrive at the studio well-hydrated. Our classes are designed to push you to your limits, so starting off on the right foot is crucial.
- Bring a Water Bottle: Always bring a large water bottle to class. Having water readily accessible ensures you can hydrate quickly during breaks.
- Take Advantage of Breaks: Use any brief rest periods during the class to take a few sips of water. This helps you stay hydrated without interrupting your workout flow.
Maintaining proper hydration is key to optimizing your performance and enjoying the full benefits of your BMF workouts. Remember, staying hydrated not only enhances your physical capabilities but also supports your mental and emotional well-being.
Join Us! Sign Up for a Free Class
Join us at Group Fitness Classes in Plano or Group Fitness Classes in Ft. Worth and experience how our expertly designed sessions and community support can help you achieve your fitness goals.
New to BMF? Don’t hesitate to sign up for a Free intro HIIT Class and see for yourself the difference proper hydration and innovative fitness can make!
How Does Mindfulness Improve Overall Health?
Mindfulness isn't just for the devoted yogi or those on a quest for nirvana. It’s about being present with your body, your breath, and the world around you. Embracing mindfulness — acknowledging your thoughts, emotions, physical sensations, and environment without judgment — nurtures both mind and body.
5 Health Benefits of Mindfulness
Lower blood pressure
Mindfulness plays an indirect but important role in improving those who suffer from hypertension and high blood pressure. Mindfulness-based blood pressure reduction (MB-BP) involves carving out regimented time to find stillness for a deep mindfulness practice.
Studies revealed that those who incorporated mindful sessions of reflection and self-awareness building had a better handle on their diet and lifestyle, which are often the direct causes of high blood pressure.
Stress reduction
Stress wreaks havoc on the body, mentally and physically, at times leading to life-threatening illnesses. Mindfulness-based stress reduction (MBSR) is becoming a regular integration in psychotherapeutic practices helping those with an increased stress response.
Mindfulness is an excellent combative tool for both the ability to handle stress better and to resolve the discomforting symptoms that come from stress. Research reveals that mindfulness reduces stress, improves attention and memory, and promotes self-regulation and empathy.
Additionally, mindfulness has been proven to increase the brain’s density in certain regions, which leads to improvements in memory processes, emotion regulation, self-referential processing, and perspective taking.
Improved immune system
Our immune system is composed of vital processes and structures that help our body fight off diseases and illness. Despite your hereditary luck, mindfulness practices improve the body’s immune system. Studies have shown an increase in the body’s resiliency when a routine of mindful practices is incorporated in regular self-care.
Easing chronic headaches
Mindfulness enhances perception and awareness, aiding in pain regulation. Consistent mindfulness practice enlarges the brain's interoception center and shrinks the amygdala, improving emotional regulation and pain control.
Quelling anxiety disorders
Anxiety disorders can show up differently for many people, including the physical responses it causes the body to experience including increased heart rate, gastrointestinal issues, and headaches. Whether they manifest as chaotic mania or fatigued depression, symptoms of anxiety can be managed through mindfulness because it interrupts harmful, anxious thought patterns.
Anxiety disorders are often characterized by habitual worry, typically revolving around anticipation of future outcomes or a lack of feeling in control. Mindfulness trains us to become masters of our own mind, and to focus on what we want to and not on what our minds involuntarily unleash upon us.
The BMF Approach to Mindfulness
At Body Machine Fitness, mindfulness is woven into every class through cued breathwork and reminders to stay present. Our workouts blend physical exertion with mental focus, creating an environment that prioritizes well-being over calorie counting. Fitness becomes an engaging, fun, and addictive experience.
A Healthy Mind and Body
Body Machine Fitness isn't just about physical strength; we are dedicated to holistic health. From the moment you enter a BMF studio to the moment you leave, our goal is to engage your mind and body fully. Our non-judgmental community encourages everyone to pursue positive change.
Experience Mindfulness at BMF
Curiosity drives exploration, and at BMF, we encourage an open-minded approach to mindfulness. Whether you’re in the city of cowboys and culture, join our group fitness classes in Ft. Worth, or if you’re in the hot air balloon capital of Texas, our group fitness classes in Plano are ready to support your mindful lifestyle.
Join us at Body Machine Fitness, where every workout is a mindful journey towards a healthier, happier you. Sign up for a free BMF class and discover the power of mindfulness.
Are There Benefits to Running Backwards?
As fitness professionals, we're always on the lookout for innovative training methods that can enhance performance and reduce injury risk. Recently, we've had our eyes on backwards running, also known as retro running. While it may sound counterintuitive at first, the potential benefits of this technique are quite compelling.
Reduced Impact and Joint Stress
One of the most significant advantages of backwards running is the potential for reduced stress on joints, particularly the knees. Unlike forward running, where the heel typically strikes the ground first, retro running promotes a forefoot or midfoot landing. This can help distribute impact forces more evenly, potentially alleviating strain on the knees.
Enhanced Balance and Coordination
Running backwards challenges our proprioception, which is the awareness of our body position in space in a way that forward running does not. Regular practice can lead to improved overall coordination and potentially reduce the risk of falls.
Increased Leg Strength
Retro running engages our muscles in a direction they aren’t used to moving. The unfamiliar movement reverses the order of muscle engagement. It particularly targets the quadriceps and calves, potentially leading to increased strength in these areas. As with any new exercise, those who try it will notice some soreness where they hadn’t had it before. That’s the good kind of post-workout sore; that means the exercises are working!
Cardiovascular Benefits and Calorie Burn
Running backwards challenges the cardiovascular system in a new way, potentially leading to improved endurance and stamina. Fitness experts suggest that incorporating backward running into a training regimen can enhance cardiovascular fitness due to the increased effort needed to move in an unconventional direction. This increased effort translates to a higher caloric burn.
Improved Posture
Retro running encourages a more upright posture, which can help counteract the tendency to lean forward during regular running. This upright stance can improve overall posture and reduce the risk of back and neck injury.
Mental Stimulation
The novelty of backwards running provides a fresh mental challenge. It requires increased focus on surroundings and body movements, which can make workouts more engaging and potentially improve mind-body connection.
Injury Prevention
Some physical therapists and trainers have begun incorporating backwards running into rehabilitation programs. The theory is that it can help strengthen muscles that might be underused in forward running, potentially helping to prevent imbalances that could lead to injury.
Bringing It All Together at Body Machine Fitness
Body Machine Fitness has redefined group fitness with an immersive environment that stimulates all your senses. Our approach is routed in neuroscience. With a nightclub-caliber light show synced with heart-pumping music, our classes are designed to flood your brain with the feel-good neurochemicals that turn your workout into an addictive, blissful experience.
Our world-class instructors bring unmatched energy and expertise to every session to keep you challenged and engaged. Whether it's retro running, reverse lunges, backward sled pulls, or other multi-directional exercises, every class is designed to help you achieve optimal results.
Run Backwards Over to Your Nearest BMF Studio
We’re kidding! For those who want to try running backwards, please start gradually and make sure you’re in a safe environment. Let our certified trainers help you with that.
Everyone is welcome here whether you’re a seasoned athlete or just trying group fitness for the first time. If you live in Fort Worth or North Dallas, there's a BMF studio near you waiting to welcome you in. And your first class is on us!
Get Your Body, Social Life and Mental Health in Better Shape with Group Fitness
In a world where echoes of pandemic isolation still linger, screens dominate our interactions, and working from home has become the norm, loneliness has become a real problem for many of us.
Humans are wired for community! We thrive on shared experiences and the energy of others, but sometimes it’s hard to know where to find them. Believe it or not, group fitness classes are a great place to start.
Here, Body Machine Fitness explains how group workouts offer a unique opportunity to break free from the isolation of modern life, connect with others, and rediscover the joy of shared accomplishment.
The Social Advantages of Group Fitness
Group fitness classes are designed to foster a sense of camaraderie and belonging. Here’s how:
- Building Connections: Group fitness classes provide a unique environment for meeting like-minded people. The shared experience of working towards fitness goals can create a sense of camaraderie and belonging.
- Motivation: Working out with others can be incredibly motivating. Seeing peers push through challenges can inspire you to do the same.
- Accountability: When you become part of a group, you’re more likely to show up consistently. Your new friends will notice if you miss a class and might even give you a nudge to keep coming back.
- Emotional Support: Exercise itself is known to boost mood, but doing so in a group setting can amplify these effects. The social interaction in classes can help combat feelings of isolation and promote a sense of community.
Mental Health Benefits of Working Out Among Friends
Group fitness classes provide emotional support and help combat feelings of loneliness and depression. When you exercise with others, your body releases endorphins, serotonin, and oxytocin—chemicals that promote feelings of happiness and trust.
Need some more reasons?
- Stress Reduction: Exercise, especially HIIT workouts, are known for their efficiency in improving physical fitness, but they also trigger the release of endorphins, which help reduce stress and promote an overall sense of wellbeing.
- Better Cognitive Function: Working out requires focus and quick decision-making that can improve cognitive functions such as memory and attention span.
- Increased Confidence: Completing a challenging workout is a big confidence booster, not to mention the pleasing physical improvements you’re sure to notice.
Join The Body Machine Fitness Community
At Body Machine Fitness, we've seen firsthand how the group fitness environment brings people together and transforms lives. Here, we’ve created a space where making new friends is as natural as breaking a sweat.
Our unique approach is rooted in neuroscience and incorporates elements that enhance the overall experience:
- High energy music and synchronized lightshow in an immersive atmosphere
- A different class every day to keep workouts fresh and engaging
- Highly trained instructors who demonstrate proper form modifications so that that everyone can participate regardless of their starting point
If you're looking to enhance your social connections and improve your mental wellbeing through fitness, we offer a free first class so you can experience all the amazing benefits for yourself. See you in our local Plano and Fort Worth studios!
What is Biohacking Your Body?
Biohacking is gaining popularity in fitness circuits and health circles because it’s not limited to one activity or a select group of people—anyone can biohack! Studies show that by altering aspects of our lifestyle and self-care routines, we can amplify our brain and body’s performance. In other words, biohacking allows us to tap into (or hack) our biology to increase vitality and enhance the quality of life.
Biohacking 101
Biohacking the Brain
Although the mind and body are intricately connected, biohacking can first be categorized into biohacks for the brain and biohacks for the body.
Brain-related biohacks include:
- Consuming nootropics (cognition-enhancing supplements)
- Brainwave entrainment
- Transcranial magnetic stimulation (TMS) therapy
- Neurofeedback therapy
- Meditation and breathwork
- Regular exercise to stimulate BDNF production
Brain biohacks improve your ability to handle and manage stress, to process information, and your short- and long-term memory. As a result, your mental health improves, and you can experience life from a more present and peaceful place.
Body-related biohacks include:
- Cryo-therapy, cold plunging and ice baths
- Heat therapy and saunas
- Training feedback tools
- Vibration therapy
- Pulsed Electromagnetic Fields (PEMFs) therapy
- Red light therapy
- IV, peptide, and hormone therapies
Combined with regular exercise, body biohacks assist with recovery and enable the body to perform with greater endurance and ability. Here are some benefits:
- Enhanced Recovery: Speed up muscle recovery and reduce soreness.
- Improved Endurance: Boost stamina and physical performance.
- Increased Flexibility: Promote muscle relaxation and improve flexibility.
- Pain Relief: Alleviate chronic pain and muscle stiffness.
- Better Circulation: Enhance blood flow and cardiovascular health.
- Detoxification: Eliminate toxins and improve skin health.
HIIT and BDNF Production
Brain-derived neurotrophic factor (BDNF) is a specialized protein produced by the brain, packing a heavy bevy of benefits. Often name-dropped in the biohacking universe, BDNF has been the subject of many studies because it promotes your brain’s ability to create neurons and neural pathways. That’s why a lot of brain biohacks seek to increase BDNF levels.
HIIT exercises have been proven to increase BDNF and promote a lifestyle that trains the brain to be more proficient in this protein’s production. A recent study determined that participating in a single HIIT workout can boost brain neuroplasticity within 20 minutes. Sound intriguing? We agree! Try out a free intro HIIT class for a blast of BDNF and experience it for yourself.
Biohacking with BMF
Drawing on the comprehensive insights from one of the world’s leaders in brain health, BrainTap, we’ve developed a proprietary neuro-based training method that takes High-Intensity Interval Training (HIIT) to the next level by incorporating the synergistic effects of light, sound, and vibration. This innovative method is designed to enhance not only your physical fitness but also your cognitive function, creating a comprehensive body and mind workout experience
Top 5 Key Benefits:
Effective Workout Method
High Intensity Interval Training is the most effective and efficient workout for overall health and rapid body transformation, effectively shredding fat and building muscle. It stimulates more Human Growth Hormone (HGH) than any other exercise, aiding lean muscle growth. HIIT also produces the highest Excess Post-Exercise Oxygen Consumption (EPOC), keeping your body burning fat and repairing muscle for up to 36 hours post-workout.
Increased Neuroplasticity
Harnessing the power of light, sound, and vibration to stimulate various brain regions, our method enhances mental sharpness and focus. This increased acuity supports improved learning, memory, and cognitive function, translating into better performance both in and out of the gym, making your brain more resilient and adaptable.
Boosted BDNF Production
High-Intensity Interval Training is known to boost Brain-Derived Neurotrophic Factor (BDNF) levels, a protein essential for neuron survival and growth. The combination of intense exercise with the multi-sensory stimulation optimizes BDNF production, fostering greater neuroplasticity and cognitive resilience.
Improved Sleep Quality
The specific light and sound frequencies used align with your circadian rhythms, promoting better sleep quality. Enhanced sleep contributes to overall recovery, better mood regulation, and improved cognitive performance.
Reduced Stress, Anxiety, and Depression
The combined effects of light, sound, and vibration have been shown to reduce symptoms of anxiety, depression, OCD, ADHD, and other disorders. Our method provides a natural, effective way to improve mental health and emotional well-being.
Our method is more than just a workout; it's a comprehensive approach to enhancing both your physical and mental health. By leveraging the powerful effects of light, sound, and vibration, our method provides a unique and effective way to achieve your fitness goals while boosting cognitive function and overall well-being. Our method is ground-breaking, highly entertaining, and produces tangible and rapid results.
Body Machine Fitness incorporates brain and body biohacking techniques in the . In addition to the brain biohacking BDNF you get from regular HIIT classes, BMFers have access to an infrared sauna (body biohacking) at our Fort Worth location.
Lastly, the studio classes are specially choreographed I
Start Biohacking Your Body Today
If you’re incorporating these comprehensive aspects to your health and fitness, you’re biohacking and you didn’t even know it! Between the high-energy vibes and the positivity-drenched state of mind we encourage, it’s difficult to not be a BMF-obsessed biohacker.
Experience the future of fitness at Body Machine Fitness and unlock your body’s full potential. Join our fun fitness classes, work with our expert coaches, to start your biohacking journey today.
6 Mental Health-Hyping Chemicals Released During a Body Machine Fitness Class
While you’re getting your groove on in a Body Machine Fitness class, it’s not just your muscles and bones getting the work done. Your endocrine and nervous systems are also kicking into high gear, producing hormones and molecules that your brain interprets like coded messages.
And what are these messages really saying? They aren’t just reminding you how hot and powerful you are. Regular exercise actually changes the way your body produces and receives those messages. Over time, these messages become ever more positive and can even become addicting.
Meet Your BMF Mental Health Influencers
#1 Dopamine: The Motivation Molecule
Dopamine is a neurotransmitter that plays a critical role in motivation, reward, and pleasure. When you engage in activities that your brain associates with reward, such as a high-energy BMF workout, dopamine levels increase. This not only makes you feel good but also motivates you to repeat the behavior, helping you to form healthy, addictive workout habits.
#2 Oxytocin: The Love Hormone
Oxytocin is often referred to as the “love hormone” because it is involved in social bonding, trust, and forming relationships. At BMF, the synchronized group workouts and supportive community atmosphere help boost oxytocin levels, fostering a sense of connection and belonging among our members. This hormone helps transform our studio into a social hub where friendships flourish.
#3 Serotonin: The Mood Stabilizer
Serotonin is crucial for regulating mood, social behavior, appetite, digestion, sleep, memory, and even sexual desire. Our immersive fitness environment, featuring rhythmic music and dynamic lighting, promotes the release of serotonin. This enhances your mood, reduces anxiety, and creates a sense of calm and focus both during and after your workout.
#4 Endorphins: The Pain Relievers
Endorphins are natural painkillers produced by your body in response to stress or discomfort. They help to minimize pain and discomfort, creating a sense of euphoria often referred to as a “runner’s high.” The high-intensity interval training (HIIT) workouts at BMF are specifically designed to maximize endorphin release, ensuring you leave each session feeling exhilarated and ready to take on the world.
#5 Testosterone: The Strength Builder
Testosterone is commonly thought of as a “male” hormone, but women’s bodies produce it in the ovaries and adrenal glands. Maintaining optimal testosterone levels ensures vital benefits for both men and women, such as heightened energy, drive, focus, and self-motivation to accomplish goals. Weightlifting and high-intensity training have muscle-boosting, testosterone-producing effects that promote increased muscle mass and greater bone density.
#6 Endocannabinoids: The Balance Keepers
Exercise notably increases levels of the body’s endocannabinoids, the molecules released by the brain, muscle, and fatty tissue that work to maintain homeostasis. The balance they promote is primarily in the mind, regulating key hormones in the nervous system like serotonin, dopamine, and norepinephrine. This natural chemical boost may have long-term effects on mental health, making regular aerobic exercise a game-changer in managing stress and improving overall well-being.
BMF = Body, Mind, Fitness
The beauty of a Body Machine Fitness workout exists in our comprehensive approach to activating both the mind and body. From the sense-arousing facilities and high-octane trainers to the intentionality behind every BMF session, your mental and physical health is hyped from the minute you enter and well beyond leaving.
By harnessing the power of these neurochemicals, Body Machine Fitness ensures that every workout is not just physically rewarding but also mentally stimulating and emotionally fulfilling. Join us for our group fitness classes in Ft. Worth and North Dallas and discover how the right blend of exercise, science, and community can revolutionize your health and happiness.
Get Hooked on HIIT
If you are taking the time to get your body in shape, you want to milk that workout for all it’s worth, and High-Intensity Interval Training offers the best bang for your buck both in and out of the gym. Here’s what it means to the millions of HIIT addicts out there and how starting your own HIIT practice may affect you.
A Quick Primer on High Intensity Interval Training
HIIT is the general term for workouts that involve short blocks of intense exercise followed by blocks of recovery. Exercises may be primarily cardiovascular in nature, such as running or cycling; a session may also involve lifting weights, or some combination of both.
The critical aspect is to raise your heart rate to peak level and then bring it back down in preparation for your next high intensity burst. This is what causes the higher calorie burn than other more steady-state endurance activities.
HIIT Addicts Burn Calories for Hours after Workouts
HIIT workouts produce what’s known as the “afterburn effect,” where your body continues to burn calories at a higher rate than it would normally for some time after your training session. Scientists refer to this effect as “excessive post-exercise oxygen consumption” or EPOC.
Strenuous bursts of activity send your body into overdrive as it continuously attempts to restore itself to a resting metabolic state. To get there, it needs ample oxygen which it derives by burning more calories. The more oxygen you consume, the longer the afterburn effect will last.
In other words, HIIT addicts will continue burning extra calories even when kicking their feet up hours after the workout is over.
Less Fat, Larger Muscles
Burning all those extra calories throughout the day helps facilitate a caloric deficit, which is critical for anyone looking to lose weight. But HIIT workouts aren’t necessarily about losing weight for everyone. Many beginners are more interested in losing fat.
Because your body needs so much oxygen to recover from high intensity intervals, it will seek out all available energy resources. When the carb tank runs low, it will seek out available fat reserves for the energy it needs. Even before you start seeing muscle mass gains, the burning of body fat may begin to reveal more definition.
HIIT workouts are also great muscle-builders, even for beginners. Why? High intensity intervals by their very nature are based on short, explosive movement. Think: sprinting, jumping, and quick deep squats. These movements activate the fast-twitch muscle fibers, which are responsible for muscle growth and strength.
Better Breathing, Blood Pressure & Blood Sugar
HIIT workouts can help improve the typical markers of health that your doctor looks at during an annual physical.
Increased Aerobic Endurance
Because this type of training pushes your heart and breathing rate, HIIT lovers improve their aerobic capacity over time. Greater stamina and endurance mean not simply better workouts, but everyday tasks become easier. Taking the stairs, parking farther away, and even walking to your destinations are suddenly options you might have avoided in the past.
Lower Blood Pressure
High blood pressure is a common health concern that many people treat with medication. But it is possible to lower the numbers with HIIT exercise. Simply put, regular exercise makes the heart stronger so that it can pump more blood with less effort. As a result, the force on the arteries decreases lowering blood pressure.
For those whose stiff arteries are to blame for their high blood pressure, regular cardiovascular activity can actually improve the blood vessels’ ability to expand and contract thereby lowering their BP reading over time.
Reduction in Blood Sugar
HIIT workouts boost the metabolism and reduce blood sugar levels, meaning they can even help those at risk of Type-2 Diabetes. When adults worked HIIT routines into their daily life they also experienced improved insulin resistance so that their bodies didn’t need to overcompensate and increase blood sugar levels. Keeping those blood sugar levels lower is key to preventing diabetes.
Brains and Brawn
If it’s not clear by now that HIIT is a game-changer for your body, please go back and review. (It’s amazing.) If we’re good, now you’re ready to learn about the positive impact this work has on your brain health.
It’s pretty well understood by everyone how brains release a flood of endorphins during any workout, but HIIT workouts take our brain activity to an even higher level. Once again, the secret lies in the intensity of the training session.
A burst of intense exercise as short as 6 minutes may produce Brain-Derived Neurotrophic Factor. BDNF is a protein that promotes neuroplasticity and the creation of new neurons. In other words, BDNF helps you create more brain cells, which in turn not only helps with continued learning, but it also helps stave off the cognitive decline associated with aging.
Get Fit Even as a Beginner
HIIT workouts need to be high-intensity, not necessarily high-impact. And definitely not complicated. If you’re just getting started on your fitness journey, it doesn’t matter how heavy your weights, how many reps you can do are or how fast you can move. All that matters is that you reach your high intensity level in timed intervals you can meet. Your only standard for comparison is YOU.
Guided HIIT workouts are an excellent option for beginners. Follow the lead of an experienced fitness trainer who can demonstrate exercises, provide modifications, and help you keep up with the fittest people in class— on your terms. Soon, you will be an expert!
Begin Your HIIT Addiction at Body Machine Fitness
Body Machine Fitness offers HIIT classes 7 days a week. Here, we’ve taken all the benefits of a standard HIIT class and amped it up with heart-pumping music, synced-up light shows, stellar equipment, and inspiring fitness coaches. The unique combination unlocks an experience that HIIT workouts at home or the gym simply can’t compete with.
The BMF experience unleashes a DOSE of good feelings in a completely immersive experience. The result is a flood of:
- Dopamine
- Oxytocin
- Serotonin
- Endorphins
We predict that when class is over, you will be already craving your next one. If you’re curious about starting your own HIIT fitness addiction, join us for your first FREE group fitness class in Fort Worth or Plano.
Exercise as Medicine
We’ll come right out and say it: incorporating regular exercise in your routine reduces your risk of disease and improves the quality and longevity of your life. While that may seem biased coming from a fitness studio, the power of exercise has been recognized for thousands of years.
Prescribing Exercise is Primitive
The folklore of medicine is one of the most ancient aspects of healing, first suggested by primitive physicians who would treat a person whole, from soul to body. Even if these treatments lacked evidence of efficacy, the power of belief would make the patient feel healed (enter placebo effect). What these physicians may not have realized is there has always been a remedy to internal and external woes: exercise. Despite being overshadowed by Western history, Susruta, a physician from 600 B.C., is notably the first medical figure to include exercise in his prescriptions to prevent and treat diseases.
Physical Activity vs. Exercise
Physical activity refers to steady, daily movement including household chores, walking to and from the store, and jobs for those who work on their feet. Our ancestors performed copious amounts of physical activity just to survive, but in our current age of convenience, supplementing with exercise is key.
What differentiates physical activity and exercise is intention and intensity. Exercise is structured aerobic activity that elevates the heart rate and amplifies the breath. In the words of Plato, “lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it.”
The Preventative Approach
It’s much more difficult to integrate regular exercise when there’s pre-existing injury or illness, so starting early (while younger and less prone to biological weakness) is ideal for developing a coherent relationship with fitness. Many of the most common diseases and illnesses that lead to death do not have cures other than their prevention.
Regular exercise has the power to:
- reduce mortality and the risk of recurrent breast cancer by approx. 50%
- lower the risk of colon cancer by over 60%
- reduce the risk of developing Alzheimer’s disease by approximately 40%
- reduce the incidence of heart disease and high blood pressure by approximately 40%
- lower the risk of stroke by 27%
- lower the risk of developing type II diabetes by 58%
And those are just the heavy hitters! Exercise alone can improve sleep patterns, amplify your energy, and result in a more positive outlook on life.
Customize Your Movement
Exercise looks different for everyone, so educating yourself in the right ways to workout for your body will lead to better results and a greater likelihood that you’ll continue your fitness commitment.
Meeting with a trainer to share goals, concerns, and limitations is a safe way to plot out your ideal forms of exercise. For those who are looking to make exercise more a part of their lifestyle, joining a fitness studio with myriad offerings is a great way to find your niche. Here, take a free introductory HIIT class to try on the BMF lifestyle.
BMF Your Way to a Better Life
Being a BMFer means you’re on the track toward a longer and higher quality life! We recognize that one size doesn’t fit all—so our group fitness classes in Plano are varied and constantly evolving, similar to our group fitness classes in Fort Worth thanks to our talented team of trainers who are committed to change the way people see exercise as work. We’re here to make exercise one of the most exhilarating and fulfilling aspects of your life. Get started today and sign up for a free class on us!
Which Type of Exercise is Best for Your Brain?
With fitness trends so often in the spotlight, it’s widely accepted that exercise is vital to our mental health. But there’s more to it than just the mood-boosting endorphins.
At Body Machine Fitness, we use High Intensity Interval Training to tap the mechanisms of the brain that also preserve cognitive function. Comprised primarily of high-intensity and strength training circuits, our HIIT classes are designed to keep the brain and body guessing while activating brain cell production.
With that premise, let’s break down the component parts of HIIT and consider the relative impact a variety of movements has on our brain function and performance.
Breathe into the Brain
A steady flow of blood to the brain, or cerebral blood flow (CBF) is essential to your physical and cognitive health. The brain depends on this continuous blood flow to deliver both oxygen and nutrients while removing carbon dioxide and cellular waste. This means the best exercises to maintain and improve brain function are those that elevate your heart rate and increase CBF. A higher heart rate translates to more oxygenated blood flowing to your brain. Any aerobic exercise will increase heart rate, but focused aerobics interposed with interval training and high intensity bursts have the greatest impact on the brain’s enhancement.
HIIT Amplifies BDNF
Brain-Derived Neurotrophic Factor (BDNF) is a protein that helps create new brain cells and contributes to neuronal plasticity, which is essential for learning and memory. As we age, our neurons begin to deplete and become more difficult to replace. Exercise is the #1 stimulant in the creation of BDNF.
The best exercises for producing BDNF are those that challenge both the brain and the body. Workouts that are constantly switching focus whether by muscle group, movement style, or tempo keep the brain engaged throughout the session. Body Machine Fitness classes accomplish this with a HIIT format and routines that change every time you come to class.
You’re Just 6 Minutes Away From Boosting Cognition
Speaking of the long term, even a short “HIIT” of regular exercise can help prevent neurological decline consistent with age. A recent peer-reviewed study examined BDNF spikes after exercising under different conditions. Based on their findings, working out intensely even for just six minutes produced up to 5 times as much BDNF than prolonged periods of lower intensity exercise.
Lift Weight, Expand Your Mind
In addition to aerobic exercises, strength training offers significant benefits. Strength training, such as weightlifting or resistance training, can improve decision-making and problem-solving abilities. This continues to confirm a long-held scientific consensus that exercise is good for improving long-term cognitive function. To this end, BMF classes incorporate weightlifting and resistance training intervals in every class.
Train Your Brain at Body Machine Fitness
At Body Machine Fitness, our HIIT classes combine the oxygen boosting benefits of aerobic exercises with the problem-solving power of strength training. Being a BMF devotee benefits your body and mind in profound ways in a unique, endorphin-inducing environment.
Add our motivating music mix, synchronized light shows, and world-class trainers and you will soon find yourself hooked. Get the complete mind-body fitness package our state-of the-art studios in Plano and Fort Worth. Your first class is free!