Group Exercise Classes

I've been a certified group exercise instructor for about 5 years now. While I haven't taught any classes since we moved to North Carolina, I still believe that group ex classes definitely have a place in a well-rounded exercise routine. There are a number of different types of classes out there and they each serve a unique purpose. For this post, I've broken them down into three groups.

The first group includes the classes that are cardio-heavy: spinning, kick boxing, step, etc... These classes will get your heart rate up for 40-60 minutes and allow you to mindlessly follow someone else's lead. You have the benefit of a personal trainer while sharing your pain with a host of others - misery loves company, right?

Of course, like with everything else in life, what you get out of these classes is a direct result of the effort that you put in. I always asked my classes the following questions.

1. Are you comfortable?
2. Could you do this all day?
3. Could you speak more than 3 or 4 words before needing to take a breath?

If you answer yes to any or all of these questions, you aren't working hard enough! Ultimately, no matter how great and motivating your instructor is, you have to put in the effort to get the results. Don't be afraid to push yourself - you can always pull back the effort if you start to get breathless. However, I think you will surprise yourself with what you're really capable of. Don't over think it, just go for it.

The second group of classes are meant to get your heart rate up while encouraging you to have fun. The emphasis here isn't on the workout, but on the camaraderie created in class and on distracting you from the fact that you're burning calories. This group includes dance classes like Zumba, hip hop and belly dancing. The important thing here is to keep moving. If you have a hard time staying focused on the treadmill or the elliptical, a great idea is to do 30 minutes on the treadmill right before the class starts. That way, you'll get to do the class that you enjoy while still burning an extra 200-300 calories beforehand.

The third group of classes are those that focus on a mind-body connection like yoga and pilates. These classes are a great supplement to any workout because (1) they help you calm and focus your mind, which is imperative to staying on track with your goals; (2) they focus on strength and stretching, which are two neglected areas of most people's cardio-heavy exercise regimen; and (3) they include a number of modifications that make the moves possible for most people to do. With these classes, it's important to listen to exactly what the instructor is telling you - form is paramount here. Also, don't quit if it starts to burn. Hold the pose or move for the entire duration that you're told. Don't underestimate the strength component of these classes. If you listen to your instructor and do the moves correctly, you will notice that within a month or two, you can do more advanced moves and hold the poses for longer.

Regardless of which classes you decide to incorporate into your regimen, remember that variety is good! Different machines and classes work different muscles and you want to make sure to switch up your workout about every 6 months or so to make sure that you are making the most efficient use of your time at the gym (or on the pavement or in the pool...). I go through cycles where I run diligently for 6 months (which usually culminates in a couple of races) and then I ease back on the running and hit the pool for the spring and summer months. Not only does it keep me from getting bored, but it keeps my metabolism up.

Remember, the perfect exercise routine is the one that you're doing consistently and giving your best effort to. Always check your PRE (perceived rate of exertion) and ask yourself the questions that I listed above - as long as you're pushing yourself outside of your comfort zone, you are making strides towards a new, healthier you.