How Fitness Trackers and Wearable Technology Enhance Your Workout Performance
In today's fitness world, wearable technology and fitness trackers have become as common as your water bottle or workout shoes. These gadgets have transformed how we approach exercise, offering insights that help us optimize our performance and stay motivated.
Read on to learn more about how these tools can enhance your workouts and monitor your progress.
The Role of Fitness Trackers in Modern Workouts
Fitness trackers and wearable technology come in various forms, each designed to watch different aspects of your physical activity. Here's a quick overview of the types and their benefits:
Heart Rate Monitors
These devices track your heart rate in real-time, helping you stay within your target heart rate zone. Whether you're aiming to burn fat, build endurance, maximize your cardiovascular fitness, or guard against overdoing it— knowing your heart rate will give you an accurate reflection of your intensity.
Step Counters/Pedometers
Simple yet effective, step counters help you track your daily activity levels. By setting step goals, you can stay motivated to move more throughout the day, even outside the gym.
Sleep Trackers
Quality sleep is a critical piece of recovery and performance. Depending on the model, sleep trackers monitor your sleep patterns, providing insights into the number of hours you’re getting, time spent in REM stage, sleep disturbances, evidence sleep apnea, and more.
GPS Watches
For runners and cyclists, GPS watches are great for tracking your distance, pace, and route. Devotees love to use their watches to set goals, measure progress, and explore new paths with confidence.
Calorie Trackers
Nutrition is as much a component of weight loss as it is for muscle gain. With calorie counters, you can estimate your caloric intake, how many calories you burn during all types of workouts, and get a birds’ eye view of your diet including how much protein, fat, and carbs you consume during the day.
Smartwatches
These multi-functional devices offer a bit of everything—from heart rate monitoring to sleep tracking, step counting, and even mindfulness reminders. They integrate seamlessly into your daily life, helping you stay on top of your fitness goals.
How Fitness Trackers Enhance Your Workouts
The data collected by these devices isn’t just numbers; it's actionable information that can transform how you approach your fitness routine:
- Personalized Insights: Fitness trackers provide personalized data that can help you understand your body's unique responses to exercise. By tracking metrics like heart rate, calorie burn, and sleep quality, you can tailor your workouts to your specific needs, ensuring you’re getting the most out of every session.
- Motivation and Accountability: Many fitness trackers offer reminders to move, motivational messages, and even the ability to join challenges with friends. This keeps you engaged and accountable, turning fitness into a fun, interactive experience rather than a solo slog.
- Progress Tracking: One of the most powerful features of wearable technology is its ability to track your progress over time. Whether you're aiming to run your first 5K or lift heavier weights, seeing your improvements in black and white can be incredibly motivating.
- Real-Time Feedback: During a workout, real-time data can be a game-changer. If your heart rate is too low, you can push harder; if it's too high, you can scale back to avoid burnout. This immediate feedback helps you optimize your performance and ensures you're working out safely.
- Enhanced Recovery: Recovery is just as important as the workout itself. Fitness trackers that monitor your sleep and heart rate variability (HRV) can give you insights into how well your body is recovering, helping you avoid overtraining and reduce the risk of injury.
Bring Your Fitness Tracker to Body Machine Fitness
At Body Machine Fitness, we believe in harnessing the power of technology to enhance your workout experience. Our immersive, neuroscience-based HIIT sessions are designed to sync your mind and body, maximizing the release of feel-good neurochemicals like dopamine and serotonin. Adding your fitness tracker into the mix can take this experience to the next level.
So, bring your favorite tracker to our workout studios in Plano and Fort Worth, and see how the combination of cutting-edge technology and our unique approach can help you achieve your fitness goals faster and more efficiently.
Sign up and take your first HIIT class free. See you in the studio!
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!
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!
HIIT Training for Beginners
It’s a common problem. You want to up your fitness game, but the prospect is daunting. Where should you start? Can you do it yourself? Will you have to spend a fortune on personal training? Maybe you’ve heard a lot of noise on social media telling you that HIIT is the answer, but WTH even is that?
Don’t worry! At Body Machine Fitness, we got you. Our group HIIT workouts are the perfect setting for beginners. Read on to learn more about what you are getting into.
What is HIIT?
HIIT workouts combine fast, powerful bursts of exercise—executed to the best of your ability— with short periods of recovery time between each cycle. The exercises tend to hit multiple muscle groups at once while raising your heart rate to maximize the cardiovascular impact of the routine. The result is more fat burned in less time, improved cardio, and stronger muscles.
A typical HIIT workout might include a few rounds of exercises such as jumping jacks, curls, mountain climbers, push-ups or burpees, and squats.
Get Ready to Become A HIIT Workout Machine
Match Your Fitness Level
If you’re looking for a new exercise plan or think HIIT might suit you, don’t be intimidated by the “high intensity” in the name.
When you start training at Body Machine Fitness, you can talk to one of our expert instructors about how to get started with HIIT at your current fitness level. They’ll give you the run down on our HIIT classes and show you how to modify exercises to better serve you where you’re at.
HIIT is challenging and fun! It’s normal for our gym members to get addicted to our classes, which means that in no time you’ll start seeing improvements in your strength and endurance— you’ll be crushing the exercises in no time.
A Full Body Workout
As you’re lacing your sneakers before your first workout, you might wonder what kind of movements you can expect to be doing. In a Body Machine Fitness class, we HIIT all the major muscle groups over the course of the week.
If you hopped into our Monday class, for instance, you could expect to primarily work your arms while secondarily hitting other major muscle groups. While on Wednesday, we may primarily work the legs, etc. This approach ensures you’re working your entire body throughout the week without exhausting the whole thing in a single day.
Determine What Style of HIIT is Best for You
Depending on your fitness level and goals, there are a few different types of HIIT workouts that you can try. Consulting with a Body Machine Fitness trainer will allow you to create the best HIIT plan for your needs, but here are a few different styles you might consider.
- Tabata —20 seconds of intense exercise followed by 10 seconds of rest.
- 30/30 —30 seconds of intense exercise followed by 30 seconds of rest or low intensity exercise.
- 45/15 — 45 seconds of high-intensity exercise followed by 15 seconds of rest or active recovery.
So, to make it clearer how this would look, if you are doing the 45/15, you might do one circuit of 5 different exercises for 3-5 rounds total. When you finish a circuit, you typically take a longer rest period of about 1-2 minutes before diving back into another circuit.
Assess Your Schedule
It’s typically a good idea to ease into the HIIT lifestyle. Experts recommend starting with just one HIIT workout weekly for the first few weeks. You can get started this week with a .
As you start feeling more comfortable with the tempo and movements, you can add a second day a week into your schedule. Once the movements become second nature, you’re ready to start incorporating HIIT workouts three or more times per week, or however many times your regimen requires you to meet your goals
Expect to Be Sore
Speaking of exhaustion, HIIT workouts should lead to a healthy amount of soreness but shouldn’t completely wipe you out. If you feel any sudden pain or soreness beyond your muscles, that might be a sign of overtraining.
That’s why you want to get into HIIT with some professional supervision. Working with our trainers is the best way to ensure you don’t miss out on HIIT’s health benefits because of an injury or fatigue.
Your Diet is Key to Effective Workouts
We all know that what we eat directly impacts our energy levels, and HIIT requires a good deal of energy. If you’re an early riser who might not eat breakfast before a workout, ensuring your dinner consists of a balanced meal will put enough in the tank to crush your morning BMF sesh.
If you’re looking to decompress after the workday, ensuring your lunch has a good deal of green is a great way to guarantee you’ll have enough energy for your class.
HIIT leads to Increased Brain Health
HIIT workouts are gaining recognition for their positive impact on the brain, and Body Machine Fitness Classes are no exception. A single HIIT class floods the brain with dopamine, oxytocin, serotonin, and endorphins, leaving you with a sense of peace, joy, and clarity of mind.
HIIT The Ground Running— Start Today
When you sign up for one of our free nightclub fitness classes, you’ll experience a workout unlike any other. You can expect a fun light show with energizing music to get you feeling motivated and working hard. Our trainers are in on the action, too, helping to keep you motivated and engaged.
How Lighting Impacts the Group Fitness Environment
Not all gyms get lights right.
A room’s lighting temperature (warm or cool), color, and intensity can all impact your mood and performance. By now, you’ve probably read about blue light, that evil light from our phone screens that’s often blamed for a bad night’s sleep. Blue light blocks melatonin production and keeps us from falling asleep.
Traditional gyms and office spaces typically opt for this style of lighting on the theory that it keeps you sharp and focused. But who wants to workout under the glare of harsh lighting?
Body Machine Fitness came up with a better lighting concept; one that beckons our members back to the studio day after day. It’s a total vibe. Come check us out!
At Body Machine Fitness, We. Light it. UP!
Body Machine Fitness knows blue light isn’t enough to get you motivated. Instead of offering a group fitness environment that feels like an all-staff meeting, we created one that looks and feels like an amazing night out with friends.
Using the entire color spectrum to enhance mood and increase your energy levels, we turn up the music and synchronize the lighting to the beats. Under the spell of our in-house DJ’s high-octane hits, our members get the most out of every workout.
It’s not just a feel-good effect—it actually enhances your performance. Every Body Machine Fitness group class leverages lights, sound, and community to boost energy levels and rewire your brain to crave exercise.
Lighting the Way to a Euphoric Workout
It’s really not the drinks that put us in high spirits at a nightclub. It’s more about the power of artistic lighting, motivating music, and good company that generates our sense of euphoria. The pounding beats and light show that underpin every Body Machine Fitness class are designed to activate the fight or flight response, amping up the energy of the room. With everyone experiencing these high-beta states, a Collective Nervous System is created. It’s like the bond you might remember sharing with high school teammates.
When these beta-states are combined with the alpha-states produced with the help of lighting in the cooldown, the effect is feelings of love and trust. This combination of beta and alpha states produced by Body Machine group fitness experiences is what keeps people coming back for more.
The Lights are Always On at BMF
Like the hottest new nightclub in town, Body Machine Fitness has people talking. Ready to see what the hype is about? Join us for group fitness classes in Plano or Ft. Worth.
Sign up for a free class today!
Optimize Your Strength Training With These Post-Workout Recovery Tips
When it comes to our fitness goals, it’s important to remember that results and recovery are two sides of the same coin. Without a proper post-workout recovery, your body can’t repair itself, leading to injuries and burnout–both of which can seriously slow down your progress and mess with your mojo.
At Body Machine Fitness, we go hard in every class with the expectation that you will listen to your body and give the rest it needs to go even harder next time. Recover like a pro by following these trainer-approved tips.
Conquer Your Cool Down
Cooling down is the first step of every workout recovery period. It’s a process that brings your body back to its pre-workout state. As you perform languid, muscle lengthening movements , your heart rate slows down and your breathing stabilizes, as your muscles release the lactic acid that may otherwise cause soreness and muscle fatigue.
Don’t rush your cool down. Always allow at least a few minutes to jog in place or walk to decrease your heart rate safely. Then, transition into static stretching to elongate your muscles and improve flexibility. Try to hold each stretch for 30 seconds to a minute.
An effective cool down and recovery after any type of cardio or strength training would include some combination of the following stretches:
- Cat-Cow stretches for the spine, shoulders, and upper back
- Cobra stretch for low back and shoulders
- Quadriceps stretch (foot to tush)
- Toe touch for the hammies
- Seated butterfly stretch for the inner thighs, hips, and knees
- Side bends for the obliques
- Leaning calf stretches
Quench Your Thirst
Hydration is vital to optimal recovery and performance. Whether you’re a pro-level athlete or weekend warrior, dehydration impairs muscle function, hinders recovery, and negatively impacts performance in future workouts. After a sweaty BMF class, your electrolytes must be replenished.
It’s a good idea to sip water consistently throughout the day rather than chugging a large amount at once. Your body can only absorb so much at a time. Gulp down too much during a tough workout, you might find yourself unable to keep it down.
A good rule of thumb is to take a sip of water before you get thirsty. As they say, if you wait until you are thirsty— you are already dehydrated.
Feed The Machine
To optimize your recovery from daily exercise, nutrition is your strongest ally. Working out depletes your body’s stored energy and causes muscle tears. Prioritizing a high-protein diet helps to counteract those effects, helping you repair your muscles and stay energized.
This is doubly important if you work out every or most days, like many Body Machine Fitness members. With proper nutrition, you’ll have the power and strength to exercise intensely, burn more calories, and get the most out of daily workouts. If you skip or don’t take the refueling process seriously, getting through your next BMF session could be a struggle.
Eating The Right Foods at The Right Time Makes a Difference
Your post-workout meal matters, so it’s important to consider several criteria when making your choices. Start paying attention to your intake as it pertains to:
- Calories
- Macronutrients (Think: Carbs, Fat, & Protein)
- Micronutrients (Think: Vitamins & Minerals)
- When you eat (and how often)
- Supplements targetted at inflammation and muscle/tendon/bone repair
Nutritionists recommend a balance of protein and carbohydrates. After a workout, the American Council on Exercise (ACE) advises eating:
- 15 – 25 grams of protein and
- 1-2 grams of carbs
- per 2.2 pounds of body weight per hour of depleting exercise.
So, if you weigh 150 pounds and take our Sunday Funday class for 45 minutes, you should aim for roughly 15 to 20 grams of protein and between 55 and 120 grams of carbs.
This is true even if you’re trying to lose weight. Falling into the trap of skipping meals and undereating can negatively affect your waistline and performance. Simply put, if you want to see change in your body, you gotta eat!
Having a protein-rich nutritious bite soon after your workout helps your body hold onto lean muscle mass which in turn, helps boost metabolism, promote muscle recovery, and give your figure that toned athletic look.
Sleep, Sleep, Sleep
Sleep is the ultimate post-workout recovery method known to enhance muscle growth and help prevent injury. The body waits for the resting state to repair damaged tissues, build new muscle, and replenish energy.
Be greedy about it! Try to get at least 7 hours of uninterrupted sleep each night for maximum benefits.
Questions About Your Muscle Recovery? Ask Your BMF Trainer!
We won’t say all Body Machine Fitness trainers are oracles–but they’re pretty close. If you feel like your body isn’t recovering as well as it could be, don’t be afraid to approach your Body Machine Fitness trainer and pick their brain for more muscle recovery tips and tricks.
Check out our schedules for group fitness classes in Plano and Fort Worth today. We can’t wait to treat you to a FREE fitness class and dispense our workout and recovery wisdom.
What are the Benefits of a Group Workout?
If your solo trips to the gym have become stale and boring, then you can’t be getting much of a workout. If that’s the case, group fitness might be a better option for you. Here are just some of the benefits of working out in a group setting you may have overlooked.
Push Yourself Harder
Humans are natural competitors. Studies show that people who work out with others are more likely to push their edge and exert themselves to the max. When another class member challenges themselves to lift heavier or jump higher, you may be motivated to follow suit. This phenomenon of working harder in a group setting to not be seen as the “weak link” is called the Köhler Effect and motivates you to leave it all on the floor so you never plateau.
Stay Accountable
Motivation gets you to class; accountability keeps you coming back. Fortunately, you’ll find accountability is a central theme in any group fitness class. Knowing that others anticipate your presence creates a strong sense of accountability. This shared responsibility cultivates discipline, making sure that members stay on track with their fitness goals, even on days when motivation is hard to find. After all, getting up at 6 am to workout is easier when your friends await you.
Reduce Risk of Injury
Exercising without a trainer means you’re more likely to make bad form a habit–and get injured because of it. Group classes are led by worldclass trainers who are invested in the success and safety of their tribe. They monitor every rep for proper form and light up the room with the energy you need to crush your session. By choosing a group workout, you opt for individual support, step-by-step guidance, and the chance to level up safely.
Find Your Fam
Humans are wired to be social. A strong community is essential to experiencing a fit and fulfilled life, but that connection can be hard to come by amid the stresses and obligations of day-to-day life. A group fitness class is a great way to bypass the difficulties of making like-minded friends as an adult. After sharing a great workout, with feel-good chemicals pumping through your brain and body, post-class conversation flows naturally.
Enjoy More Endorphins
Group workouts have mental advantages, too. Beyond the dopamine release that comes with any exercise, research shows that sweating it out with friends can lead to a major mood boost.
At Body Machine Fitness, we take this a step further. By immersing members in a theatrical, choreographed sound and light show that is uniquely coordinated to every workout, we sync the room into a group Collective Nervous System. This CNS triggers feelings of energy and euphoria that cloak the room in feelings of love, trust, and community as we cool down. This is the healthy high you’ll want to chase every day, together.
Exercise is Better Together
Come sweat with us and experience the power of the BMF community, where every workout is a social hangout, dance party, and therapy session all in one. Join us for group fitness classes in Plano and Fort Worth. We can’t wait to welcome you to your first FREE group fitness class with open, sculpted arms.
What is a Total Body Workout Class?
A total body workout class targets all major muscle groups for maximum burn. Body Machine Fitness has mastered the art and science of a true full body workout (including the brain!). Our signature infusion of neuroscience takes our version of a “total body” workout into a whole new paradigm.
Join us for group fitness classes in Ft. Worth and Plano to experience the most exhilarating 45 dopamine-fueled minutes of your day.
Body Machine Fitness Takes “Total Body” Seriously
Full-body workout classes are popular because they are efficient. Though we dedicate three days each week to variations on designated “Full Body” workouts, even our classes designed to target upper or lower muscle groups will inevitably meet total body workout criteria.
With intervals of muscle conditioning and cardio bursts, every BMF class is designed to help you:
- Build strength
- Burn fat
- Boost your metabolism
- Stay motivated
Totally Strong
Did you know that high-intensity strength training (HIIT) burns calories for up to 72 hours after you’re done? That’s a pretty good deal for a mere 45 minutes of work!
Our world-class fitness professionals strategically vary weight, speed, duration, and reps in each class to keep your entire body guessing. Under their guidance, you will learn to maximize your energy expenditure, capitalize on your cardiovascular endurance, and sculpt your muscles.
Whether you are performing dynamic, functional movements or compound weight-bearing exercises, you’ll feel muscles in your body you never knew were so integral to your range of motion and overall strength.
Keep it up and your body will soon look better and feel stronger whether you’re sweating it out in the gym or proving it out on the street.
Warm-ups and cool-downs are built into every full body class to prepare you for the intensity to come and to help you avoid injuries. A body is only as strong as its latest injury, so we will encourage you to stretch, recover, and listen to what it needs to perform at its optimal level.
Totally Social
BMF is more than a gym—we’re a social club. The shared experience of sweating through a HIIT class together creates bonds that extend beyond the studio. As our members navigate the challenges of total body training, a support network forms. Sure, you may come to BMF for fitness, but you’ll leave with a new tribe and outlook on exercise and life.
Totally Stimulating
When we say total body, we mean your mind, too. Our science-backed classes were created by our master trainer to light up the motivation centers of your brain. Dopamine is the currency of well-being, and BMF uses lights, music, and motivation to ensure you get a healthy dose of it during every full-body workout.
That’s right: your brain-body connection is equally important to us as you achieving your physical goals. When we plug you into our Matrix, we in essence hack your brain so that you become fully present, committed, and ready to take on your next challenge. This full-sensory workout is addictive by design. Come in once or twice, and we predict we’ll be seeing you quite a bit.
It’s Time to Totally Change The Way You Work Out.
Your days of boring, repetitive workouts that don’t move the needle are done. Sign up for a free total body fitness class today and meet your new tribe at group fitness classes in Plano and Ft. Worth!
How Many Fitness Classes Should I Take a Week?
Because everyone’s bodies and fitness goals vary so widely among gym-goers, the answer to this question isn’t the same for everyone. It’s also important to remember that when it comes to your fitness journey, recovery is just as important. Finding that sweet spot between how many fitness classes your body needs vs. how many it can handle each week isn’t a one size fits all. And while our workouts are based on rounds of strength conditioning and treadmill cardio intervals, we also have double-floor spots available for those desiring a focus on strength conditioning only. In many cases our personal trainers may actually recommend this in order to achieve certain outcomes.
Here, our personal trainers of Body Machine Fitness offer free monthly 1-on-1 consultations in order to gain insights and offer a prescription into frequency of classes and weight ranges for different exercises, as well as macro guidelines in order to get you where you want to go.
How Often Should I Work Out for Weight Loss and Muscle Gain?
According to the current Physical Activity Guidelines for Americans, adults who wish to maintain their weight should dedicate at least two full-body muscle strengthening workouts and about 150 minutes of moderate aerobic activity and each week. The higher the intensity of the aerobic activity, the less time required.
Under those same guidelines, those who wish to lose weight are simply advised to do “more” than that. Nutrition is a big piece of this goal, and how far you want to go with all of it will depend of course on how much weight you want to lose. Again, our personal trainers will work with you hand-in-hand to layout a protocol customized for you.
While doing our workouts will undoubtedly bring great results, having a customized program will accelerate your results for the same amount of time and effort. For example, losing weight and gaining muscle are somewhat diametrically opposed to each other. Should you focus on weight loss first, or building muscle first? But don’t worry, our trainers will tailor the program to find the sweet spot for your individual needs.
Listen to Your Body. Trust Yourself.
HIIT workouts like we offer at BMF are a great way to meet your weight loss and muscle building goals efficiently since by definition, high intensity intervals followed by quick recovery periods already place you ahead of the weekly recommendation with just a few sessions each week.
Whether you are in the dedicated cardio portion of the workout or the weight-lifting segment, high intensity cardio bursts hold the key to success in both areas. And because we target different muscles in new ways each day, you will also get your full body strengthening needs met in every session.
So exactly, how many classes does this translate to?
The answer to that question is still going to depend on how your body feels. No one knows that better than you!
Check in with yourself to make sure you aren’t over-training and building in enough rest days (again, our trainers will help you!):
- Are you sore? (In a good way or in an I-might-have-injured-myself way?)
- Are you feeling irritable or fatigued? (could be lack of sleep but could also be a sign of over-training)
- Have you stretched or taken one of our recovery classes? (mobility and stretching is paramount)
- Do you need a break? (take it!)
- Are you dying to take an extra class this week? (come!)
For a beginner, three to four classes a week may be optimal in the beginning. But as you build endurance, you may find that five to six, or more HIIT sessions may start moving the needle faster. Some BMF addicts can come to class every day (and sometimes 2 times per day) with no issues at all.
And never forget, all of the trainers here are highly-skilled professionals who are eager to give guidance around all these questions and more. Whether you think you are doing much or need to do more, we got you!
Ready to see results? Join us for group fitness classes in Plano and Ft. Worth!
How Long Will It Take to See Results?
Have you ever done a ten-minute ab workout and immediately lifted your shirt to see if your six-pack is showing? No judgment–we’ve been there too. It’s natural to want immediate results when we start working toward any goal.
Let’s be blunt: you want your workouts to work for you. In an effort to get a chiseled bod as fast as possible, many newbies make the mistake of thinking that the more hours and energy they put into their physique, the better it will be.
This is a myth. You don’t need to spend two grueling hours a day in the gym to benefit from strength training. BMF’s 45-minute HIIT sessions are efficient and science-backed to get you quick results while having fun along the way. And by following your trainer’s recommendations, you can achieve your goals even faster. Even without personal coaching, because our workouts are so effective, many of our members notice improvements in their exercise performance and body composition after just 30 days.
Get Addicted
Working out should be a pleasure, not a punishment, and if you can safely do so, you should work out as much as you want—for many Body Machine Fitness members, that means five to seven days a week. No, we don’t cast a spell on them—we just use neuroscience to rewire the brain to crave exercise. See for yourself! Sign up for a free fitness class today.
(Warning: side effects may include big smiles and big gains.)