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If you spend time at the gym, you’ve likely noticed that many of your fellow athletes have impressive muscles. You may have even observed some gym-goers looking more ripped after a heavy sesh than when they entered the gym. This may leave you feeling stumped. After all, how does a single lifting session give such instant results?

Here’s the thing. It doesn’t. What you’re seeing is something referred to as a “gym pump” or “muscle pump.” This physical phenomenon sometimes occurs after working out—and it can be deceiving! 

What Exactly Is a Gym Pump?

After working out at a certain level, athletes sometimes experience a shift in their muscular blood flow. As a result, their muscles become noticeably larger. This enlarged state is not permanent. It’s a gym/muscle pump, a physical response to intensive exertion.

The Benefits of Achieving a Muscle Pump

A muscle pump is an incidental part of working out; there is nothing wrong with a session that doesn’t result in one. You don’t necessarily need to train with the intent of achieving a muscle pump. It isn’t permanent and not worth any overexertion! However, there are a few benefits to consider when it does occur.

Many athletes enjoy the pump purely for the fun of seeing themselves with bulging biceps.

If you’re entering a bodybuilding competition or preparing for a photoshoot or show, you may be after larger-than-normal muscles for the effect. A pump-oriented workout will help you get there.

Motivation is the biggest benefit of the muscle pump. When you crush a workout, looking in the mirror and seeing newly rippling muscles feels amazing. The best part is that, while it isn’t permanent, it’s not like a phone filter: it’s 100% you! This muscular version of yourself is what you will look like after lots of hard work and training. Seeing this can make your goals and training journey feel much more tangible. That can help motivate you to stick with a dedicated routine. 

Muscle pump generally occurs when athletes are doing things “right.” They are performing at their peak capability, hydrating sufficiently, and resting appropriately between sets. If you experience the gym pump, it is likely a positive sign that you’re approaching your workout in a safe and healthy manner. Keep up the good work! The permanent results you want are coming.

The muscle pump is an incredible experience and motivating tool that helps athletes meet bigger fitness goals—but there may be more to it than that. While much research still needs to be done on this topic, some experts believe that achieving a pump can potentially facilitate long-term muscle growth. 

Strategies for Getting a Pump in the Gym

Lots of athletes “chase the pump.” If you want to try it out, keep the following hints in mind:

Hydration is always important when working out, but it’s especially crucial for the muscle pump. This sensation is caused by muscular swelling, which can only occur with hydrated cells. If getting a pump is important to you, don’t forget to drink plenty of water before your next training session, and keep a bottle with you at all times.

Many athletes rely on specific routines when training for a muscle pump. Your fitness coach can help you choose and learn appropriate workouts for this goal, like compound exercises and supersets. They can teach you to lift with a pump in mind and offer pointers for the best results. 

While everybody is different, most athletes find success when crushing lots of reps with short rests between sets. This can be accomplished with any muscle group through various workouts and lifting styles.

Common Myths and Misconceptions About the Workout Pump

We all love experiencing the muscle pump, but there’s some misinformation floating around about it! Below, we are dissecting and busting two of the biggest myths about the workout pump.

Sorry, folks. These huge muscles won’t last forever. After some time passes, your body will settle back into its regular form. However, you can train to build the muscles up again over time, and they won’t go away so quickly! 

The muscle pump doesn’t discriminate between long-term athletes and beginners. It is a bodily response to an intensive lifting session, typically with lots of reps. While certain elements (like proper hydration) make the pump more likely, it doesn’t matter if it’s your first time lifting or your 19,375th. 

Beyond the Workout Pump: Advice for Long-Lasting Power

You’ve seen yourself with bigger muscles and liked it. Here are some hot tips for long-lasting results.

A professional fitness coach will be one of your greatest assets if you intend to improve muscular strength and build power. Your coach will be able to assess your individual circumstances (like your fitness level, goals, and experience) to determine a workout that works for your unique needs. 

Coaches are also a fantastic support during your entire strength-building journey! Whether you want advice on muscle pump-specific workouts, help with nailing a specific move, or encouragement along the way, your coach can provide this.

A gym pump is satisfying to see but is only fleeting. There’s nothing better than a dedicated workout routine for lasting results. This is the best way to meet goals and see the results that you crave. Some of these routines might even include workouts specifically chosen with the goal of getting a pump. 

A dedicated workout routine allows you to track your progress and grow naturally as an athlete. This approach will make it easier for you to build muscle gradually and at a pace that works for your needs and experience. 

It’s easy to fall into a pattern of comparing yourself to other athletes. While this may seem like an easy way to motivate yourself, it can be harmful and decrease gym-spiration.

Everybody is on their own path. It can be harmful to focus on “catching up” with someone else’s progress. After all, you do not know what other athletes’ experiences are! The concept of a workout pump is an excellent reminder of this. Many of the super ripped weightlifters you see on social media and the gym are experiencing a muscle pump and do not look that way 24/7. It’s okay if you don’t either.

Your long-term results are what matters. To that end, exercising safely, efficiently, and regularly is essential. Listen to your coach, remember your warm-ups and cool-downs, do not overtrain, and consume plenty of protein to maximize muscle recovery. Treat your body well. You’re in this together. 

Like the way that your gym pump looks? While it may not stick around forever, you can use it as inspiration for a more permanent state. With enough hard work and training, your resting state can look a lot like what you currently only see with a pump. You know your body is capable of getting there because you’ve seen it! Your biggest job is to keep working toward it, even during difficult or discouraging moments. Don’t give up!

Let’s Get Moving!

Now that you are clear on the pump workout meaning, it’s time to take action. At Jack City Fitness, we have a fantastic environment for athletes of all levels to work hard, learn lots, and build muscle—both as a pump and for long-term results. Whether you’re looking for first-class equipment, supportive coaches, exciting classes, or 24/7 accessibility, Jack City can deliver what you need.

Ready to get started? We’d love to have you over to our gym for a FREE fitness consultation and tour! Once you become a Partner with us, you’ll have immediate access to all of our amenities and get one step closer to the results you crave. 

We can’t wait to help you meet your goals!

 

ADDITIONAL SOURCES:

https://journals.lww.com/nsca-scj/fulltext/2014/06000/the_muscle_pump__potential_mechanisms_and.11.aspx

https://www.muscleandfitness.com/workouts/workout-tips/9-best-ways-prime-your-muscle-pump/ 

https://www.bodybuilding.com/content/8-ways-to-maximize-your-pump.html 

There are so many reasons for having a fitness routine! Consistently working out not only helps improve physical and mental health but also provides structure and a sense of accomplishment. A gym membership can be highly beneficial. However, joining a gym can be intimidating for folks who don’t have much experience working out and aren’t sure how to get started at the gym.

 

If you want to develop a fitness routine but don’t know how to start going to the gym, you’re not alone. It’s completely natural to feel overwhelmed by such a new experience, and the workout world is a culture in itself! However, once you take the first big step—actually going to the gym for the first time—you will soon become comfortable with the ins and outs of workout culture. That’s why this blog is all about how to get started in the gym. 

 

At Jack City Fitness, we know that athletes come in all ages, shapes, and sizes. Whatever your experience has been with exercise in the past, today is a new day—and it’s time to learn how to start going to the gym! 

Going to the Gym for the First Time: Setting the Stage

Before going to the gym for the first time, take the time to approach the following steps with care. They will help you to create an optimal gym experience.

First things first: It’s time to choose a gym! This is an important decision, but it doesn’t need to be a stressful one. 

You can find honest reviews for your local gyms online. Most gyms will also offer options to tour their facility so prospective athletes can see if they like the vibe. (At Jack City, we even offer a fitness consultation for free!) 

Before you begin working out, it’s helpful to consider why you are starting your gym journey. Are you hoping to build strength in a certain area? Train for a specific activity? 

Once you’ve determined what some of your goals are, it will be easier to develop a routine that begets the results you desire. This will make your entire fitness experience more straightforward and provide a tangible way to track your progress.

It’s up to you how you want to proceed with your foray into fitness, but most newcomers choose to work with a coach. A fitness coach will be a fantastic support system as you navigate your early gym experience. They can help you develop a customized routine that works for your needs and will provide expert advice on form and execution so you can exercise safely and efficiently.

Before you work out for the first time, you might want to look at your gym’s roster of coaches and consider who might be a good match for your needs. You may even be able to book a session in advance of your first visit.

Shoping time! While you don’t need to drop tons of cash on supplies, we definitely recommend investing in some workout-friendly clothing and shoes. A durable water bottle and a gym bag will also come in handy!

If your chosen workout requires specific equipment (like bands or special padding), you may want to shop around for these items as well. Many gyms carry small workout equipment, but some athletes choose to bring their own.

How to Get Started in the Gym: Your First Visit

Consider these tips for getting started at the gym on your first day there.

During your first few workouts, you might need to “start small.” That’s completely okay. In fact, that’s good! Pay attention to your body and what it needs as you begin your workout journey. Stay at a pace that feels doable. You can always turn up the heat another day.

If you are working with a fitness coach, be mindful of their advice and instructions. Ask questions for clarification if needed, and try to be patient with any corrections or feedback they may offer. While it can be frustrating to not instantly master a certain move or routine, any corrections they offer are for your safety and success, so don’t take them as criticisms.

One of the biggest blunders that people make when getting started at the gym is forgoing stretching. Warming up and cooling down are not optional activities! Without a warmup or cool-down period, you are putting yourself at a higher risk for injury. 

If you are not sure which warmups and cool-downs would work for your needs, ask your fitness coach!

Don’t spend much time thinking about hydration or protein? Now is the time to start. Proper hydration is a key component to staying safe and efficient at the gym. In fact, some athletes go beyond regular water and consume drinks with electrolytes during workouts. Food is also important to consider for your first workout. Many athletes consume high-protein items after they exercise—this helps muscles recover quicker! 

One of our biggest gym tips for beginners is to work with a nutritional counselor in your early days. They’ll help you create a delicious meal plan that will keep you energized and strong during workouts. 

What to Do at the Gym for Beginners: Developing a Workout Plan

Whether going solo or working with a fitness coach, it’s important to develop a dedicated workout routine!

Whether you use a pen and paper or a specialized app, we highly recommend tracking your fitness progress. You’ll be able to analyze your journey, which will help you and your coach determine the right path to continue working toward your goals. You might find it’s time to set a few new ones, too!

Your workout plan should be flexible and progress naturally with you.

Let’s say that over your first month at the gym, you nailed push-ups. It may be time to add a new variation of the push-up to your workout plan. Once you’ve mastered the variation, a different, more challenging one will be added to the plan. This will keep your routine interesting and continuously challenging, even as you grow. 

Overcoming Common Challenges for Gym Newbies

Now that you know how to get started at the gym, let’s discuss the other side of things. Any new experience comes with its own set of challenges and setbacks. Fitness is no exception. Many new athletes become frustrated by a steep learning curve and the physical challenges associated with exercise, such as soreness, fatigue, or even injury. 

These challenges can make motivation to continue difficult. Therefore, finding a supportive gym environment is essential. Feeling comfortable at the gym and having encouraging coaches makes it easier to continue with a fitness journey, even during challenging times. We also recommend regularly checking your progress log to remind you how far you’ve come. You can do this!

Advancing Your Gym Journey

As you become more familiar with gym culture, you’ll quickly learn that fitness is a journey with no final destination. While it is important to set and work toward goals, completing them does not signify the end of your time working out. Instead, it ushers in a new era of goal-setting and hard work. This pattern can continue for as long as you like. You can continue to grow as an athlete your whole life.

Getting started at the gym is always easier when you’re surrounded by supportive people. The same principle applies when it comes to sticking with a new routine. Luckily, the fitness world is a friendly one, and you’ll likely find that your fellow gym-goers are welcoming and happy to show you the ropes. Plus, most gyms (like ours) come with a fantastic fleet of professional fitness coaches who love sharing their skills with newcomers! 

Come Move With Us!

Are you planning on going to the gym for the first time? We love to see it. At Jack City Fitness, we have all of the amenities that athletes need to succeed, whether they’re getting started at the gym or have been working out for years. Newbies can choose from a wide range of beginner-friendly classes, learn new skills with a personal fitness coach, and visit our facilities 24 hours a day, seven days a week. We even offer custom options for special circumstances, like remote training sessions and small group workouts. 

Your time has come! If you’re ready to get started at Jack City, call (208) 999-1111 for your FREE InBody fitness consultation and site tour. Once you sign up to become a Partner, you’ll have immediate access to all our amenities. 

We’re so excited to welcome you and support you on this exciting journey! 

Wondering, “What should I bring to the gym?” Your answers are here with Jack City’s ultimate checklist of workout essentials. 

Basic Gym “Must-Haves”

Workout-Specific Things to Bring to the Gym

Post-Workout Gym Necessities 

Where Are You Taking Your Workout Essentials?

You’ve got the essentials—and so do we. At Jack City Fitness, we provide all the gym amenities and support necessary for athletes to succeed. Our fitness knowledge covers everything from what to pack for the gym to the best workouts for your unique goals and needs. 

 

Ready to get started? Contact our team today by calling (208) 999-1111 for your FREE InBody fitness consultation and a chance to tour our facility. And don’t forget to bring your gym bag! Once you sign up to become a Partner, you’ll have immediate 24/7 access to our entire facility and the opportunity to explore special programs like personal training and group classes.

 

We can’t wait to help you crush your goals!

When you hear the term “PR,” you might think of public relations or Puerto Rico! However, this acronym also has a meaning in the world of athletics.

So, what is PR in the gym? It stands for personal record! Gym-goers often use this term to set challenges for themselves and reward their results. It’s a fantastic tool for anyone wanting to grow as an athlete!

In this article, we will discuss the concept of a gym personal record and how it can help you along your fitness journey or body transformation. If you have more questions, contact our team. We’re exercise pros!

PR Meaning: Workout and Gym Settings

While even a single workout can have a positive impact, exercise is definitely cumulative. As you continue to focus on exercise and fitness, you will grow and develop as an athlete. 

Athletes typically approach workouts with specific goals in mind and spend many sessions working toward them. As progress is made, athletes will likely hit several milestones. These milestones crop up in every type of exercise. Depending on your routine and workout style, your milestones might be deadlifting a larger amount than was previously possible, running a mile faster than ever before, or successfully holding a yoga pose that seemed impossible. Achieving these milestones is often referred to as breaking a personal record or PR. 

Certain exercise styles go hand-in-hand with PRs, like progressive overload training. This training style has athletes perform incrementally more challenging workouts with every sesh. This can result in a new PR with every workout! 

Setting and Achieving Your Personal Record

Want to start focusing on your own gym PR? We’ve listed a few simple tips to get started:

The name says it all! To get a better idea of your overall progress, keep a workout diary. By writing everything down, you will be able to reflect on every success and broken personal record. 

With PRs, you are your main competition, but you’re also your biggest cheerleader. If you don’t believe in yourself and your own strength, it can be hard to find the motivation to achieve a new gym PR. Lots of athletes use mantras to help keep their mindset positive and motivated.

Success deserves celebration. When you surpass your previous record, take a moment to enjoy your win. You worked hard and expanded your abilities. Don’t take these accomplishments for granted!

As your workouts become increasingly complex or challenging, consider asking a fitness coach for some pointers. They can help ensure that you are performing any new workouts correctly and are progressing in a safe manner.

Beyond the Numbers: The Broader Impact of Gym PR

Lots of sports and workouts depend on friendly competition between athletes. That’s a fantastic motivating tool for lots of people and can be a great way to develop bonds with fellow gym-goers and teammates. It is indeed very satisfying to finish first in a race or win a boxing match. However, we believe that the most important competition in the athletic world is the one you have with yourself. 

Self-competition is the best way to measure your growth and success as an athlete. You were there, inside your body, experiencing your entire fitness journey. When you hit a milestone, you can feel the physical difference. That is more gratifying than comparing your success to another athlete. The beauty of a gym PR is that it reminds athletes exactly what they’re capable of! 

Let’s Get Moving!

Now that you understand the PR meaning, gym workouts can take on a whole new life. As you continue to challenge yourself and grow as an athlete, you’ll enjoy increased confidence, power, and physical abilities—all thanks to your hard work and diligence. 

If you live in beautiful Boise, there’s no better place to increase your personal record than Jack City Fitness. Our expert coaches and cutting-edge gym equipment provide a dynamic and educational environment for athletes of all kinds to work toward their goals and see BIG results.

To set and beat your own personal record, get in touch with our team today by calling (208) 999-1111. We’ll invite you to our gym for a FREE InBody fitness consultation and a chance to tour the facility. Once you sign up to become a Jack City Partner, you’ll have immediate 24/7 access so you can crush your fitness goals on YOUR time.

We can’t wait to watch you achieve those PRs!

 

Our topic today is shoulder impingement—and If you’ve ever experienced this condition, you know that it’s both painful and inconvenient. It’s also fairly commonplace and can be caused by many factors, including frequent use of the shoulders. For this reason, shoulder impingement frequently affects bodybuilders and weightlifters.

As pesky as it can be to experience shoulder impingement syndrome, exercises can help improve the related pain. Some of these exercises are very straightforward and can easily be performed at the gym or even at home. However, in some cases, it might be better to work with a qualified specialist, like a physical therapist. We absolutely recommend seeking specialist assistance if you see no improvement after several weeks of practicing exercises for shoulder impingement.

Deciphering Shoulder Pain: Is It Impingement?

Not all shoulder pain is shoulder impingement. Before you start performing any shoulder impingement exercises, you should confirm that your symptoms are from the right condition. Ideally, this condition should be diagnosed by a professional—while impingement is not typically serious, it’s good to rule out any other potential conditions and get the appropriate advice. In the meantime, you can also take stock of your symptoms in advance of a medical appointment.

One of the primary symptoms of shoulder impingement is, as you might have guessed, shoulder pain. Often, this pain is felt at the top part of your shoulder, and it is especially noticeable when the arm is lifted. Some people experiencing shoulder impingement might find it painful to lay or sleep on the affected area.

Shoulder impingement is sometimes diagnosed with a technique called the “Empty Can Test.” This test is very simple! Simply lift your affected arm up and out to the side, and rotate your hand so that your thumb faces the floor. (This is where the test got its name; it’s the same motion you would make to pour a drink.) Once in position, use your other hand to try to “push” against the resistance of your arm. If this is painful, there’s a pretty good chance you are experiencing some sort of issue—either shoulder impingement or something else—and should speak with a licensed professional for a proper diagnosis and recovery plan. Even if your test comes up negative, we recommend chatting with a licensed healthcare and/or physio professional to address your shoulder pain and find a cause. An X-ray or MRI might be necessary to properly diagnose your condition. It’s always best to get to the bottom of things!

Understanding Exercises for Shoulder Impingement

While shoulder impingement can be painful and challenging, there is good news about this condition: it can be fixed with the help of certain exercises! By working with a trusted physical therapist or fitness coach, you can perform certain moves to build strength in your shoulders and find relief from impingement pain. Typically, folks only need to do a few sessions with a physical therapist before they can practice their impingement exercises solo.

What Are the Best Exercises for Shoulder Impingement?

There are many different exercises for shoulder impingement, and your PT might recommend different techniques depending on your unique circumstances. It all comes down to what works best for your body. Exercises for shoulder impingement are usually designed to strengthen your shoulders and increase their range of motion. Many exercises for shoulder impingementare simple stretches that don’t require any equipment. While others do use equipment, the tools required are small and portable items like resistance bands, light free weights, and support bolsters. This makes them easy to perform at home once you are comfortable with the form and technique.

The Role of Exercises in Shoulder Impingement Recovery

Exercise can certainly play an important role in recovering from shoulder impingement pain, and it is indeed considered by physical therapists to be one of the most crucial parts of recovery. Most exercise plans for shoulder impingement recovery begin with stretches to help your shoulder improve its range of motion. This helps reduce inflammation, which causes much of the pain you’re experiencing. Once the inflammation has been reduced, your PT will likely move you along to strengthening exercises, so you’re less likely to injure yourself again.

While these exercises are paramount to shoulder impingement recovery, they aren’t the only recommended methods for relief and management. Lots of athletes with shoulder impingement also use cryotherapy and/or medication to manage the pain. Anti-inflammatory treatments such as cortisone shots can be used in severe impingement cases.

Exercises for shoulder impingement

The Do’s and Don’ts: Safety Measures While Exercising

Shoulder impingement is very common and happens to athletes of all fitness and experience levels. Regardless of whether you’re a pro or a newbie, be sure to take the following into consideration:

How’s your shoulder placement? The way you hold and move your body can lead to shoulder impingement issues. If you’re looking to prevent shoulder impingement in the future (and you should be), it’s absolutely crucial that you have good posture and use proper form when moving. This not only applies to your workout but also to real life. We use our shoulder muscles all the time, whether grabbing something off a high shelf or simply putting a shirt on.

Stumped over how to improve your posture? A fitness coach can help you with that. In fact, one of the biggest benefits of personal training is that it offers a tutorial on safe and functional movement.

A common culprit of shoulder impingement is an imbalanced workout. Let’s say it’s “arm day,” and you decide to challenge yourself with a heavier weight than usual. If you choose weights that are too heavy for your current fitness level, it can lead to shoulder impingement. That’s why we always remind athletes to stick to their own pace and not rush their fitness journey. While it can be tempting to push yourself harder than you can handle to see progress, this has the opposite effect! If you get injured, your progress is going to slow down. It’s better not to take the risk.

Life is easier when you ask for and accept help from others. A perfect example of this is the gym. The coaches and counselors who work there have spent years studying and training. They’re qualified experts in the world of health and fitness. When you’re embarking on something new, it makes sense to ask for a few pointers, whether it’s on healthy recovery foods or the best way to hold your shoulders when you throw a baseball.

When your body experiences pain, you shouldn’t ignore it. While a bit of discomfort or soreness (like DOMS) is completely normal after a workout, outright pain is another story. If you are experiencing unfamiliar or significant bodily pain, the right thing to do is to seek medical assistance. Until you’re sure that you aren’t injured (or at risk of injury), we also recommend taking a pause on your workout. It can be hard to pull back from exercise when the gym is your happy place, but the sooner any pain is dealt with, the sooner you can come back.

Any Questions?

We have answers.

At Jack City Fitness, we are experts in the world of health and exercise, and we love to share our knowledge with our Partners. Whether you are looking for advice on rotator cuff impingement, exercises to get your blood flowing, or a chance to meet like-minded friends at a heart-pumping workout class, it’s all here at Jack City. Our Partners get 24/7 access, a fleet of elite fitness coaches to work with, and all the equipment and space necessary to grow as an athlete and crush every goal. We love helping our Partners see results—and we can’t wait to see what you’re made of. Call (208) 999-1111 today to book your FREE onsite fitness consultation and tour of our facility.

The moment we’ve all been waiting for has finally arrived. Sweaters are packed away for the season, ice cube trays are constantly being refilled, and the air conditioner is humming away in the window. Yes, summer is here! Whether paddleboarding on Quinn’s Pond, floating down Boise River, or attending an epic outdoor concert, summer activities are all about having fun and enjoying longer days and warmer temperatures.

For athletes like yourself, summer also means working out in the heat. This can feel like a pretty big change after months of spending cold and dark winter mornings at the gym. In fact, many athletes are a bit cautious when it comes to working out in hot weather—and for good reason. After all, heat has a major effect on the body, and that, in turn, affects everything from athletic performance to post-sesh recovery.

So, is it safe to work out in hot weather? In this article, we will take a close look at exercising in extreme heat. So the next time the mercury rises, you will know exactly how to move forward with your workout. Remember, if you have any more questions about this topic, get in touch with our team. We’d be happy to help you figure out the best summertime workout plan for your unique needs.

Understanding the Impact of Heat on Exercise Performance

Weather and temperature can have a pretty substantial effect on our bodies. For some people, this might be especially pronounced. Working out in the heat can be very difficult and unpleasant. In fact, approaching your workout like normal on a hot day can be dangerous. On a super hot day, your body will handle exercise differently, and that can lead to heat exhaustion, which can turn into heatstroke. Heatstroke is no joke; it’s a nasty experience that can even be fatal in extreme circumstances. While that sounds incredibly scary—and it is—it isn’t a black-and-white issue.

While working out in extreme heat can be dangerous, it’s very doable if approached safely and correctly. It’s also important to remember that every athlete’s body will respond differently to heat, and unique circumstances should be taken into consideration before hitting the gym during a scorcher.

Who Is at Risk of Heatstroke?

Some groups of people might find that they are more susceptible to heatstroke. If you have a high BMI or are a beginner athlete, over the age of 65, taking certain types of medication, or experiencing an illness, you might be at a higher risk for experiencing heatstroke during a summer workout. This does not mean that you cannot exercise until the fall hits—au contraire! It simply means that you must approach your workout with this in mind. Plan a modified workout, take extra care to listen to your body during hot-weather exercise, work at a reasonable pace and level, and stay appropriately hydrated. We highly recommend working with a personal training coach during the summer months; these fitness experts have experience working out in extreme heat and will be able to offer support and help you develop a workout routine that is safe and ideal for hot days.

As the summer heats up, it’s also a good idea to double-check with your doctor before you hit the gym, especially if you think you may be more susceptible to heatstroke. You can then proceed with confidence and excitement about your summer workout rather than worry about heat exhaustion the whole time.

Top Tips for Staying Safe During a Summer Workout

Here are some key tips for safely and effectively working out in hot weather:

1) Stay Hydrated

This is crucial. You will need to be more hydrated than usual when working out in extreme heat. Be sure to have lots to drink. While cold water is, of course, key, we also recommend getting your hands on some electrolytes. Sports drinks like Gatorade have electrolytes in them, and you can also buy powders to mix into your water bottle. These drinks help replenish some of the salt you lose from sweating, so they are great for hydrating during a hot-day workout.

2) Adjust Your Exercise Routine for High Temperatures

Even if you’re a seasoned athlete, your regular fitness routine might not be ideal for the scorching temps. Be sure to modify your workout to align with the hot weather; this might mean a shorter sesh and skipping the more intensive parts of your routine altogether.

If you’re exercising outdoors, we also recommend plenty of sunscreen and avoiding the hottest part of the day, which is typically around 10:00 a.m. to 3:00 p.m. in Idaho.

3) Wear the Right Gear

Beat the heat in style! What you wear to work out always matters— after all, you wouldn’t hit the gym in a pair of stilettos. This is even more true when it comes to summer workouts. Be sure to dress in light-colored, breathable fabrics that are loose on your body.

If you ever find yourself experiencing heat exhaustion during a workout, removing excess clothing (along with taking other steps to cool down) can help.

Exercising in the heat

4) Buddy Up

Working with another person can help keep you in check during a hot-day workout. You will be more likely to keep a steady pace with another person and can call each other out if either of you starts going too hard. You’ll also be able to help each other if either of you experiences any signs of heat exhaustion.

It’s good to know someone has your back in more extreme circumstances and that you can do the same for them.

5) Know the Signs

Heat exhaustion can turn into something more dangerous—heatstroke—if not dealt with properly. It’s helpful to know the signs of heat exhaustion so you can prevent heatstroke.

If you experience symptoms of heat exhaustion, you must take steps to cool your body down. Get yourself to a cool space, remove any clothing that you don’t need, drink liquids, and use a cold pack or sponge on your skin to reduce its temperature. In most cases, you should feel better within a half hour. If 30 minutes pass and you are still experiencing symptoms of heat exhaustion, it’s best to play it safe and seek medical attention.

If you are at the gym and notice symptoms of heat exhaustion (or see a fellow athlete experiencing symptoms), please seek help from a member of staff.

6) Don’t Forget to Cool Down

After you finish your workout, we recommend taking steps to cool your body down, even if you aren’t experiencing heat exhaustion. Likely you are still pretty hot and sweaty and will benefit from a cool-down!

Before you leave the gym, we recommend taking ten minutes to engage in a gentle cool-down routine to help regulate your heart rate. From there, let your body naturally cool down by removing clothing and finding a comfortable place to chill and drink some water.

A cool shower can be great, but ideally, you should gradually bring the temperature down rather than shock yourself by stepping into an icy cascade while still actively sweating. In fact, experts say to take a 10-minute break after your workout before hopping into the shower.

Let’s Get Started!

Developing a personal workout routine will keep you motivated and on track to crush all of your goals, whatever the season or weather may be. We can help get you started! At Jack City Fitness, our gym is open 24/7 to our Partners, so they can access our first-class equipment and space at any time. Partners also have full access to our rotating schedule of heart-pumping classes, one-on-one coaching sessions, special fitness events, and much more.

If you’re ready to start sweating with us, call (208) 999-1111 today. We’ll invite you to our Boise gym for a FREE fitness consultation on our InBody machine, plus a chance to view our facilities and meet our team. If you like what you see, you can sign up to become a Partner for immediate access.

We can’t wait to meet you and see you smash those goals!

It’s that time of month again, and you feel like garbage. Everything hurts, you’re exhausted, and all you want to do is lay in bed with a heat pack. You can absolutely do that—but we recommend trying a workout too.

If you’ve never hit the gym with cramps, you might be thinking, “What!? Why? Should you work out on your period, even? Is that safe?”

Yes, you should, and yes, it’s very safe! Working out is actually a great way to keep painful cramps under control. Not only does exercise help period cramps, but it’s also completely adaptable to your needs. You’re in control!

Benefits of Exercise During a Period

Not only can you work out on your period, it’s actually recommended. While it can be difficult to feel motivated to work out during that time of the month, some movement can be very beneficial when you’re menstruating. We’ve listed some of the biggest benefits below.

1) Less Painful Cramps

For many people, the worst thing about periods is dealing with cramps! Cramps (and the side effects that come with them) can be so painful and disruptive that many people find it difficult to participate in everyday activities. However, there is one activity that might actually bring relief: exercise. This does not need to be super strenuous exercise, especially on more painful days. A nice walk or doing some stretches could be perfect.

2) More Manageable PMS

Your period can have an effect on your body and mind before the bleeding actually begins. This is referred to as premenstrual syndrome or PMS. If you’ve experienced PMS, you know that it can have a pretty big impact on your mental and physical well-being. While working out won’t erase the effects of PMS entirely, many people find that regular aerobic exercise helps lessen the impact it has on their energy and mood levels.

3) Powerful Workouts

Over the course of your period, your body experiences some hormonal fluctuation. This can actually have a positive effect on your athletic performance! According to a 2016 study on this topic, participants had more successful workouts (like a noticeably increased jump height) during their periods.

4) Hello, Endorphins

As you likely know, your body releases endorphin hormones during a workout. Endorphins help you mentally and physically. They lift your mood and even help reduce physical pain. Thanks to endorphins, a gentle workout is a tried-and-true method for managing the cramps and irritability that come along with your period.

How Does Your Period Affect Working Out?

While it’s ideal to get moving during your period, that doesn’t mean that you should approach your workout the same way you normally would. While it can be helpful and safe to exercise during your period, it’s not mandatory—and the type of workout you choose should reflect your needs and circumstances.

Every athlete who menstruates is different and has their own set of conditions to contend with when they hit the gym, from birth control use to unique medical history. This might mean swapping your normally super-intense workout for something a bit gentler. The key is listening to your body and respecting what it says.

If you are unsure how to approach working out on your period, we recommend having a chat with your fitness coach. Your doctor or gyno might also have some suggestions that are tailored to your unique circumstances.

Staying Motivated to Work Out During Your Period

Often, the biggest hurdle to exercising during your period is motivation. Remember, your period workout doesn’t need to be a super-sweaty megasesh. You can choose lower-key movements that feel doable for you—and you can do them from the comforts of your own home, too. Remind yourself that you can stop whenever you feel ready. A fun treat to look forward to afterward, like your favorite movie in your PJs, can also help get you motivated to move.

Let’s Get Started!

To learn more about Jack City Fitness, call (208) 999-1111. We’ll invite you to our Boise gym for a FREE fitness consultation and an opportunity to tour our facilities and meet our team. Once you’re signed up to become a Jack City Partner, everything will be at your fingertips: 24/7 access, heart-pumping classes, and one-on-one coaches who can help you make a personalized workout plan. Come and see for yourself! We can’t wait to meet you and help you see real results, whatever your goals may be.

Weight training is a form of strength-building exercise that typically focuses on working against some type of resistance. Most often, this resistance is provided by a physical weight—but there are different ways to go about it. Some athletes swear by fixed-weight machines. Cable machines and bench presses are practically mandatory pieces of gym equipment. Other athletes prefer something called free weight training, which uses portable weighted items, not fixed machinery.

This discussion will focus on free weights, but we’re fans of both types of resistance training. We believe that athletes can find success using either style or a combination of both!

Understanding the Mechanics of Free Weight Training Workouts

When you think of free weights, handheld dumbbells may be the first thing that pops to mind. While they may be a classic example, any “free” or unfixed weighted object works for this style of training, like kettlebells or medicine balls. Sound flexible? That’s because it is. In fact, flexibility is one of the biggest benefits of engaging in free weight training routines.

Unlike most machine-based workouts, free weight training programs are 100% adaptable. This is because of the portable nature of free weights. You can incorporate them into an endless number of workouts customized to suit your unique physical needs. Plus, they are affordably priced and come in an enormous range of sizes and weights, making them a good choice for any athlete who occasionally likes to work out at home!

Free Weight Training Tips and Techniques

Ready to start crushing your first free weight training routines? Consider the following tips and techniques from our team:

1) Know Your Goals

If you have a clear idea about your fitness goals, it will be easier to develop and maintain a good routine with free weight training. Think about what type of results you want to achieve from these workouts. Bring these goals to your fitness coach. They will help you determine the right moves to meet them.

2) Start Small

You don’t need to be the strongest athlete in the world from day one. Take it slow with smaller movements that focus on excellent form. Once you nail the basics, you can progress into heavier weights and bigger workouts. The sky’s the limit, but everyone has to start out somewhere.

3) Find What You Like

If you prefer certain workouts, that’s great! Your coach can help you find ways to incorporate free weights into those routines, making it easier for you to stay motivated and keep going.

4) Etiquette is Key

Hitting the weight room at the gym? Be sure to keep gym etiquette in mind. Lots of people use that space! When you use free weights at the gym, be sure to give them a good wipe-down and put them away after use. This shows respect to your fellow athletes.

5) Make It Social

Since they’re so adaptable, free weights are great for social exercise, whether you’re at the gym, at home, or in a fun outdoor space like a park.

6) Find Your “Happy Place”

Free weight training is an entirely portable fitness routine that you can customize to fit your needs. You can perform a free weight workout anywhere from the gym to your living room to the beach, so if a certain setting encourages better workouts for you, go for it!

Free Weight Training: Staying Safe

If you want to try free weight training for the first time, we recommend teaming up with a dedicated fitness coach. Your coach will be able to help you choose appropriate workouts and weights for your unique needs and experience level, will teach you how to perform each routine, and will ensure that you are using the correct form. Coaches also offer valuable support as you navigate new fitness routines, and they help you keep your goals on track.

If you are a newcomer to the fitness world, we recommend chatting with your doctor to double-check that weight training is right for your body.

Experience the Benefits of Free Weight Training at Jack City Fitness

At Jack City Fitness, our coaches can provide free weight training programs to athletes of every fitness level. We’re here to help you meet ALL your goals and see REAL results. To learn more about what we do, call (208) 999-1111 for your FREE fitness consultation and gym visit. Tour our amenities, try our first-class equipment, and meet your future coach! Once you sign up to become a Jack City Partner, you’ll have immediate 24/7 access. We can’t wait to meet you and help you smash your goals!

About to crush a heart-pumping workout? That’s awesome—but we hope you’re planning to warm up first. After all, the importance of warming up before exercise cannot be overstated. Not only does it facilitate better movement, but it is a crucial step to remaining safe at the gym and avoiding injuries. 

To understand more about the benefits of a warm-up before exercise, read on. We’ll talk about why warming up is important and give suggestions for ways you can incorporate this practice into your own fitness routine. If you come away with any lingering questions about warming up, please get in touch with our team! We’d be happy to guide you through some stretches and moves to make sure your next sesh is safe and successful.

Understanding the Purpose and Importance of Warming Up

We get it. You’re a busy athlete with only a limited time frame to work out—is a warm-up really always necessary? When you have a narrow window of time to crush your workout, warm-ups might seem easy enough to skip. After all, they’re just stretches and little exercises! The real workout comes after, right?

Wrong!

Sure, the more challenging parts of a workout come after your warm-up. But that doesn’t mean you should forgo your warm-up routine, even if you’re busy and only have a limited time to work out. While skipping your warm-up may seem to save you time, it could have consequences that are far more inconvenient than a few minutes of stretching. 

The gentle movements in warm-ups are enough to get your blood flowing, release endorphins, and elevate your heart rate. This will prepare you physically and mentally for the intensity of your workout, whether you’re running a marathon, lifting weights, crushing a HIIT sesh, or engaging in another fitness activity. If you choose to suddenly jump into these movements without a warm-up, your body will be unprepared. That can result in a difficult workout or even an injury.

Benefits of Incorporating Warm-up Exercises into Your Fitness Routine

Are there benefits of warming up before exercise? You bet there are! Below, we have listed some of the most important and exciting benefits of a warm-up before exercise.

Benefits of a Warm-up

Let’s say you buy a bunch of protein bars in bulk and put them in the freezer. When you grab one out of the freezer to eat, it’ll be solid as a rock. If you try to bite it, it will be too hard to eat. If you try to bend it, it will snap in two. However, if you take it out of the freezer a few hours before eating it, all of those problems will disappear. You could bite it or bend it without risking anything breaking or snapping.

The same idea applies to your body. If your muscles aren’t warmed up, they’ll be more similar to that frozen protein bar: stiff and easier to injure. If they’ve been warmed up, they will be more similar to the defrosted protein bar: pliable and ready for action. This makes for a better, safer workout with way less risk of injury!

Routine is important. Without a solid workout routine, many athletes lose motivation and end up letting their fitness journey falter. Warming up can create a flow that helps facilitate a fitness routine. Even on days when there is less motivation, athletes can begin with a “modified” workout of only warm-ups and then choose if they wish to continue with a full routine. Most often, the warm-up sesh will get athletes into the zone, and they’ll choose to continue their full workout. 

Your warm-up session is your time to get in the zone for your workout. This happens both mentally and physically. Physically, you will be gradually bringing your heart rate up, making for an easier transition when you begin smashing your full workout. Mentally, you will also have time to prepare yourself for the workout ahead. Plus, your body will start releasing endorphins during your warm-up, which will make you feel great and more motivated to crush your workout! 

Different Types of Warm-up Exercises and How to Perform Them

The world of warming up is a vast one. There are dozens of different warm-ups and pre-workout routines that athletes can try, depending on their own needs. 

We highly recommend chatting with your coach about your unique fitness goals and workout preferences to help determine which warm-ups could best suit your health and exercise journey. In the meantime, here are some basic warm-ups that the Jack City Fitness coaches swear by:

Common Mistakes to Avoid During Warm-up Exercises

First of all, let’s be clear about something: the biggest warm-up mistake out there is skipping it! That being said, warm-ups, like all forms of exercise, must be performed properly to actually benefit athletes rather than cause harm.

Here are a few common warm-up mistakes and our advice on how to avoid them:

Lots of movements and stretches can be great forms of warm-ups, but not all of them are. Typically, the best warm-ups consist of some light dynamic and aerobic exercise. They should slightly elevate your pulse and get your oxygen flowing but should not feel like an entire intense workout on their own. 

If a warm-up is too quick, it may not be effective in its job of preparing your body for exercise and preventing injury. If it goes on for too long, your body might become fatigued and unable to complete your whole workout. That’s why 5-10 minutes is the ideal warm-up time frame. 

Remember, it’s a warm-up, not your actual workout. If you hit your warm-up harder than necessary, you could end up injured, which defeats its entire purpose. This can also cause unnecessary fatigue during your actual workout. Remember, slow but steady wins the race . . . at least when it’s a warm-up race.

Designing an Effective Warm-up Routine for Your Workouts

Now that you know why warming up is important, it’s time to hit the gym and put it into practice. We’re here to help! At Jack City Fitness, our impressive crew of personal training coaches is ready to help you develop a customized warm-up and exercise routine to help you smash all your health goals. That includes helping you select the best warm-up routines for your unique needs. We’ll ensure that all your warm-ups help you progress toward BIG RESULTS!

Ready to start warming up? Get in touch with our team by calling (208) 999-1111. We’ll invite you to our Boise gym for a FREE fitness consultation, a tour of the facility, and a chance to ask all your big questions. Once you sign up to become a Partner, you’ll have immediate 24/7 access to our entire fitness center, including classes, private coaching, amazing amenities and equipment, and more. We can’t wait to show you around and help you crush all your fitness goals. 

Are exercise mats and yoga mats the same? No! While these two athletic tools are similar in many ways, they have differences. Some athletes may want to invest in different mats for yoga and exercise. For others, one might suffice.

Are you confused or curious about workout mats vs. yoga mats? Our team is here to help! We’ve created a guide that breaks down the key points of fitness mat vs. yoga mat use. Hopefully, this information will help you determine which mat(s) are necessary for your unique needs and goals. 

If you have any lingering questions, you can count on our athletic experts and coaches to provide the information you seek about exercise equipment. Just come see us at our Boise fitness center. We’re waiting to help you smash your fitness goals.

Understanding the Basics: Yoga Mat vs. Exercise Mat Use 

Many of the key differences between exercise mats and yoga mats come down to their construction. The way your mat has been made will inform the way you use it. When you understand these differences, it will be easier to determine which of these options would better suit your needs.

Before we begin, let’s discuss the ways these mats are intended to be used. As the name suggests, a yoga mat is best for the ancient practice of yoga. However, the yoga mat can be a great piece of equipment for plenty of other workouts, as long as they are low impact. If you’re planning to smash out a HIIT session or other similarly intensive exercises, a workout mat will be a better choice. They are designed to support physical activity with higher intensity.

Key Material Differences: What Sets Them Apart?

While yoga mats and exercise mats can be made of the same material, they often have different compositions. Let’s break down the most commonly used materials for these mats.

Yoga mats can be made of several types of material. Plastic materials such as PVC (polyvinyl chloride) and TPE (thermoplastic elastomer) are often used in their construction. Some yoga enthusiasts invest in eco-friendly yoga mats made of natural materials, like cotton or jute. Natural rubber yoga mats are also a popular choice amongst yogis.

Exercise mats are also often made from PVC and TPE, but many makers use other materials, such as NBR (nitrile butadiene rubber.)

Thickness and Support: Exercise Mat vs. Yoga Mat

Thickness is perhaps the most significant difference between yoga and exercise mats. Whatever materials or surface features your mat may have, its thickness determines the kind of mat it is.

Let’s break down the typical thickness of exercise mats and yoga mats:

Exercise Mat Thickness

Generally, an exercise mat is built to withstand more intense, higher-impact workouts than a yoga mat. Because of this, exercise mats are typically thicker than yoga mats. However,  there is a wide range of thickness levels for exercise mats. Some athletes prefer a medium build (5-7mm), while others want a thicker mat. “Thick mats” encompass a large range of sizes, from 8mm-5cm, or even thicker! 

Yoga Mat Thickness

Typically, yoga mats come in a thinner range than most exercise mats and are commonly about 5 or 6mm thick. The thinness helps athletes feel the floor beneath them and can facilitate better stability and fluid movement. 

While most yoga mats are thin, thick ones are also available and often used in specific practices, like restorative yoga. They are also a good option for therapeutic purposes and helping athletes with pain. 

Traction and Stability: Comparing Surface Features

Some workouts require more traction and stability from a workout mat than others. When it comes to yoga, this is particularly important. After all, yoga stretches require a fair amount of balance and grip to perform successfully and safely. Without a good, grippy surface, some mats can become sweaty and may cause athletes to lose balance or slip, especially when practicing yoga. Nobody wants that to happen! This is why some of our favorite yoga mat materials are made of rubber or TPE— they are less likely to slip and slide, even if your workout has you pouring sweat. However, plenty of PVC or eco yoga mats can also provide good grip and were designed with that intention. If you are currently shopping for a yoga mat with stability and traction in mind, we recommend searching for a brand that emphasizes grip.

While balance may often be associated with practices like yoga, it is a necessary component of many types of exercise. That’s why grip and stability are important for general exercise mats and yoga mats. A well-textured exercise mat with good stability and traction will help allow athletes to crush everything from planks to push-ups without worrying about injury.

Choosing the Right Mat for Your Fitness and Wellness Needs

We have a few tips for choosing a great mat, whether for yoga, HIIT, or any other workout!

The internet is full of comprehensive product reviews of all kinds, including ones for yoga mats and exercise mats. The people who write these reviews tend to be very enthusiastic and knowledgeable and will provide lots of insight into various mats. Then you can look into specific stats (like exact thickness, material, and special features) on the manufacturer’s website. Many brands also offer customer support services that allow you to ask a team member specific questions about the mat.

Just because it’s a big brand name doesn’t mean it’s right for you. Before dishing out your hard-earned cash on an expensive mat you saw on Instagram, consider whether it will help with your specific goals. There’s nothing wrong with going for a less glamorous make of yoga mat if it suits your needs. That’s the point!

Next time you hit the gym or speak to one of your athletically inclined friends, ask for their take on a great mat. They will give you honest advice about their experience, and that is super valuable! 

Many gyms have a great stock of yoga and exercise mats that you can test out. That will help you make a better-informed decision about investing in your own yoga or exercise mat.

Fitness coaches are incredibly knowledgeable about fitness equipment, mats included. Plus, your coach will understand your unique needs and fitness level, so they can recommend an ideal mat for your goals and workout journey.

Let’s Move!

At Jack City, we have everything Boise athletes need to smash their fitness goals—including great equipment. Along with plenty of yoga and exercise mats, we have a wide range of high-tech fitness equipment, including Woodway treadmills, Airbikes, and a Monkey Mill. Plus, you can work with our amazing crew of fitness coaches to help you see the results you crave! We have the answers to all your fitness questions, whether you need help to develop a better pre-workout stretch routine, want a customized fitness plan, or are interested in a heart-pumping class. We’re open 24 hours a day, seven days a week, so you can hit the gym whenever you like. We’re here to serve your needs!

Want to learn more about becoming a Jack City Fitness partner? Get in touch with our amazing team by calling (208) 999-1111 today. We’ll invite you to our Boise facility for a FREE fitness consultation and tour. Once you sign up with us, you can access all our amenities. We can’t wait to help you grow as an athlete!