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Are you looking for an engaging workout for kids at home? Then, we’ve got you covered. At Jack City Fitness, we know movement can help children gain confidence, grow stronger, and better understand their bodies. This is all important for their development and will positively affect them into adulthood. This article will discuss fun exercises for kids to try at home with their families. 

Benefits of a Parents and Kids Workout

Your kids might already go to gym class, play an after-school sport, or enjoy running around with friends. That’s awesome! However, it might be beneficial for you to get involved yourself. 

There are many benefits to working out with your kids. Here are a few of the most important benefits:

Exercise is an excellent way for you and your kids to stay physically strong and healthy, avoid injuries, and keep your brains happy. In addition, thanks to its memory-improving abilities, exercise can help your kids stay on top of school and academics. 

Exercise is great for our bodies and minds. It can also be a great way to connect with a loved one. By working out with your children, you can get to know each other better, bond over a shared experience, and build better family trust. 

This is an excellent opportunity to impart your workout wisdom onto your little ones through example and repetition. For instance, as adults, we know how crucial a warmup is. For kids, it’s just a concept. But if you always stretch with them before starting your workout and talk them through how and why it’s important, this knowledge and skill will serve them as they move through life. 

Encouraging Kids Exercise: What’s the Best Way?

Not sure how to encourage working out for your kids? It’s essential to make sure that you choose straightforward, age-appropriate, and fun exercise ideas for your kids. “Fun” is the optimal word here. Encouraging exercise that already aligns with their interests will be an appealing activity and never a chore.

If your child is a diehard baseball fan, you could start by playing catch or a whiffle ball game in your backyard. They might eventually choose to join a Little League team if their interest blossoms. Or, let’s say you have an energetic child who can’t stop jumping on their bed. A small trampoline might provide the same fun exercises for your kids—without worrying about breaking the box spring. You might also consider practicing some gymnastics moves together.

Fun Exercises for Kids and Parents: Our Top Picks

Do you need help with what type of kids’ workout routine to try? We recommend first chatting with your kids about their preferences and ideas—maybe they have seen something they’d like to try themselves. However, if your child is unsure (but open to suggestions), we recommend giving one of these a try:

This type of aerobic exercise is also a wonderful form of self-expression. If your child likes to dance, start busting a move with them. You can freestyle to your favorite tunes, learn choreography from a viral video, or even take a virtual class to learn style techniques. 

Jumping jacks are a classic exercise for kids because they are easy to learn, safe, and don’t require any equipment. 

It’s rewarding and fun to learn new skills. Practice shooting hoops, blocking goals, batting skills— whatever your child wants to learn. 

Maintaining Your Kids’ Workout Routine: A Few Tips

If you’re finding it challenging to maintain your kids’ workout routine, pay close attention to these tips:

Autonomy is important. If you push workouts on a disinterested child, it might prevent them from exercising entirely. Patience and understanding are key. 

Don’t say, “It’s a beautiful day, put the comics down and go play outside.” Instead, try “Let’s ride our bikes to the library for comics!” This incorporates exercise into their hobby and makes it fun. 

If your child has worked hard to reach a goal (like running a certain distance or mastering a skill), celebrate it with a special treat, like a sticker or a fun outing.

Raising a Healthy and Fit Family

At Jack City Fitness, we help you build the confidence and gym knowledge you need to encourage a healthy lifestyle for your whole family. Call (208) 999-1111 today for your free fitness consultation. 

Perhaps you’ve never heard of Delayed Onset Muscle Soreness, but you have likely experienced it. Delayed Onset Muscle Soreness is often referred to as DOMS, and as the name suggests, it refers to a form of physical discomfort. This soreness occurs after an athlete has engaged in certain types of workouts. 

If you want to learn more about DOMS and ways to treat and prevent it, we’re here to deliver. In this article, we will discuss everything DOMS–related! If you come away with any more questions, get in touch with us. The Jack City crew has answers! 

What Is DOMS in Exercise?

Let’s say you always hit the gym on Monday nights. By your lunch break on Tuesday, your muscles are tired, aching, and sore. You may even find that movements feel stiff or your muscles feel swollen or sensitive. When you get home, your toddler runs into your arms—but lifting them feels heavier than usual. Don’t freak out. Your Monday workout night didn’t break you. You’re likely just experiencing Delayed Onset Muscle Soreness (DOMS). 

DOMS is a specific type of muscular or bodily discomfort that is experienced after a person has been working out. DOMS is unique for a couple of reasons.

First of all, the effects of DOMS are not felt immediately—hence the “delayed onset” part of the acronym! While the exact timeline varies depending on the athlete, the symptoms of DOMS tend to crop up hours (typically 12-24) after a workout. Once the soreness sets in, it may take several days to subside. This sets it apart from Acute Muscle Soreness, which typically occurs during or immediately after a workout session.

Another trademark of DOMS is the type of exercise that often causes it. Though DOMS can (and does) occur following all types of exercise, one of the biggest culprits is something called “eccentric” movement. In this case, eccentric refers to a type of movement that simultaneously lengthens and tenses a muscle. Many “lowering” motions of a lift create eccentric movement. So do activities like running downhill.

Is All Post-Exercise Discomfort Caused by Delayed Onset Muscle Soreness?

No! While DOMS is a common type of post-workout discomfort or soreness, it isn’t the only one. Many athletes experience strain or pain after working out, especially if they are using improper form. This is why so many newcomers to strength training experience lower back pain after deadlifting if they don’t have a fitness coach to help them with form. If you regularly experience pain after a workout that is not Delayed Onset Muscle Soreness, we recommend speaking with a professional. You may be using incorrect form and could injure yourself working out. A fitness coach will be able to ensure that you are working out safely and help you avoid dangerous pain.

What Causes DOMS?

As we mentioned, Delayed Onset Muscle Soreness happens after intense exercise, particularly eccentric movement. But what causes DOMS to occur in the body?

When an athlete engages in high-intensity workouts, their muscles work hard. As a result, minuscule tears begin to form in the fiber of those muscles. This leads to inflammation in the body, and often, DOMS is quick to follow.

Unlike some types of post-workout discomfort, DOMS is not caused by improper form or inexperience. However, it is also not a “necessary evil” of athletics. It is absolutely possible to work out intensely without regularly experiencing Delayed Onset Muscle Soreness.

Is DOMS a Good Sign or a Bad One?

Honestly, we wouldn’t really categorize Delayed Onset Muscle Soreness as a good or bad sign. It’s simply a part of working out. Let’s break this down further.

We see how some would consider Delayed Onset Muscle Soreness to be a good sign. After all, it’s a great reminder that you have pushed your muscles hard and had a great workout. However, inflammation and muscle soreness are not the goals of a workout, and they’re not required for results. If you aren’t experiencing DOMS, you aren’t necessarily doing anything incorrectly.

While  Delayed Onset Muscle Soreness is not the most enjoyable sensation, it’s also not a “bad” sign. It is a very common and expected part of working out. However, if your post-workout soreness feels sharp or is more intense than usual, we recommend speaking to a doctor. It’s always better to be safe and avoid future injury.

Delayed onset muscle soreness treatment

Delayed Onset Muscle Soreness Treatment Suggestions

Are you experiencing Delayed Onset Muscle Soreness right now? Been there! We’re happy to share some of our most helpful ideas for Delayed Onset Muscle Soreness treatment. While these tips may not affect the speed at which your muscle fiber recovers, they can have a helpful impact on the discomfort you are experiencing.

If you’re experiencing DOMS, it might be a good idea to take a little break from super intense exercise until you’re feeling better. If you’re itching to get back to the gym, we recommend keeping it light and letting your coach know about your current discomfort.

Some athletes swear by massage therapy to tackle their DOMS symptoms. Studies have confirmed that this may indeed be helpful. These findings typically suggest going for a massage two days (or 48 hours) after your workout. If you don’t want to hire somebody, you can also engage in a self-massage. Some athletes receive trigger-point acupressure for DOMS symptom relief.

Heat and cold can both affect DOMS-related discomfort. Some athletes find that applying ice packs or taking cold baths can help them find relief. Ideally, a cold bath plunge will be around ten minutes, with a water temp of 50-60 degrees. If you’re shivering at the idea of a cold bath, don’t worry. Some athletes also dip into a nice warm bath to ease their muscle soreness.

Some athletes reach for certain snacks and foods to help keep their inflammation levels low. Speak with your nutritional counselor to learn more about foods that help prevent inflammation and assist muscles in the healing process. Your counselor can help to create a DOMS meal plan that you love.

How To Prevent DOMS After Your Workouts

Wondering how to prevent Delayed Onset Muscle Soreness? While there is no foolproof anti-DOMS technique, we can offer a few helpful tips.

This isn’t a competition! Don’t rush your progression. By gradually increasing your workout’s intensity, you are giving your muscles more protection against Delayed Onset Muscle Soreness. 

We highly recommend both warming up ahead of your workout and cooling down when you finish. While DOMS can still occur when athletes engage in these stretches, their joints and muscles will be looser. We recommend warming up with dynamic stretching and cooling down with static stretching. 

Welcome to the hydration nation. You need to drink plenty of water (or an electrolyte-heavy sports drink) to perform your best, and this may also play a crucial role in preventing DOMS. This theory was strengthened by a 2005 study published in the Journal of Athletic Training.

Let’s Get Moving!

At Jack City Fitness, we are workout pros! Our expertise covers everything from understanding and preventing DOMS to maximizing muscle recovery. But don’t just take our word for it. Come and see for yourself! We offer FREE InBody fitness consultations to every athlete interested in becoming a Jack City Partner. If you decide to join us, you’ll have 24/7 access to our entire facility. You’ll have the opportunity to take our famous workout classes, train one-on-one with our expert fitness coaches, and become part of Boise’s strongest and friendliest athletic community.

Let’s get started today! Call (208) 999-1111 to plan your visit. We can’t wait to meet you and help you smash those goals!

Got 20 minutes? That’s all the time you need to try this ultra intensive and effective workout favored by Olympians. Fair warning: When we say that the Tabata workout is intense, we mean intense. Tabata exercises are intended only for very experienced, physically fit athletes to try. If that’s you, great! You will find Tabata challenging for sure, but you’ll absolutely see results and grow as an athlete. 

Not sure if you’re experienced enough to try Tabata training? Have a chat with your fitness coach. They’ll be able to point you in the right direction. If Tabata is too advanced right now, you will be able to work your way up to that level by engaging in other high-intensity interval training (HIIT) workouts. 

What Is Tabata Training?

Before we get into specifics, let’s focus on Tabata’s meaning. 

The name “Tabata” comes from its creator, Dr. Izumi Joseph Tabata. Dr. Tabata developed this technique in the ‘90s after working extensively with the Olympic speed skating team in Japan. In fact, while Dr. Tabata popularized the fitness method, he actually credits its discovery to the team’s coach at the time, Koichi Irisawa. 

Whomever the credit goes to for this invention, the protocol is the same. Each four-minute rep consists of eight short but incredibly powerful reps of highly intensive exercise. This is repeated four times, lasting twenty minutes overall. 

How Does Tabata Training Work?

Tabata training is so effective because of how your body reacts as it recovers from the intensity of your workout. Much of this revolves around excess post-exercise oxygen consumption (EPOC). After an intensive workout, your body will recover by producing more oxygen and consuming extra calories for a short spell. This means that for a while, even though you are no longer exercising, your body will still be in calorie-burning workout mode. The intensive and fast nature of Tabata exercises means that your EPOC levels will be higher after less time, making it a super efficient way to see results. 

Working Out With Tabata: Benefits and Downsides

There are lots of Tabata benefits that athletes love! However, as we mentioned previously, this form of workout might be too intense for some. Here are some of the most important benefits of Tabata exercises, plus a few downsides to consider before jumping in.

Benefits

Do you lead a super busy life? Don’t worry. You can still smash an Olympic-level workout and stick to your packed schedule. Since Tabata training only requires 20 minutes of your day, you can easily fit it in between engagements. Just make sure you’ve carved out some time for a post-sesh shower too.

Tabata is so fast, it even makes HIIT seem like a lengthy workout. For folks who would like to fit the most exercise into the shortest time frame, a Tabata workout might be your key to happiness. 

Like many HIIT workouts, Tabata doesn’t require you to use special equipment to perform—though you certainly can. This makes it an ideal on-the-go workout. You can do it anywhere: the beach, a hotel room, or even your break room!

You can design your own Tabata workout based on what types of exercise and equipment you prefer to work with. Tabata can be easily customized, making it appealing to lots of athletes and coaches alike. 

Having been developed by an Olympic coach, Tabata exercises unsurprisingly offer massive results. Despite the challenge of mastering such an intense workout, athletes are grateful for its ability to deliver!

Finishing a workout as intense as Tabata is highly rewarding, even for the most practiced athlete. Nothing feels better than success!

Downsides

Not everybody enjoys or is physically able to perform exercises at the level of Tabata. That is completely understandable. There’s a reason this workout was developed for Olympians and not casual athletes. Even practiced athletes might find that the grueling nature of a Tabata workout is too much for them. No worries—there are lots of other great ways to see significant results!

Tabata is not for newbies. If you are not used to intensive exercise, we recommend starting with HIIT before trying a Tabata workout. It’s also ideal to begin this new routine with professional help. Your fitness coach will make sure that you are nailing it. 

Inexperienced athletes or folks with certain medical conditions may put themselves at risk when performing a Tabata workout, especially without the help of a coach. If you have any cardiac-related issues or are recovering from a condition or injury, it’s best to consult your doctor before engaging in such intense exercise. They will help determine if Tabata is right for you, and if so, the best ways to proceed. 

Tabata workout

How To Do Tabata Training

So, how can you try Tabata training yourself? 

Athletes perform an incredibly intense workout for twenty seconds. This is performed with maximum effort and exertion. Then, they rest for exactly ten seconds and repeat the same workout again eight times. This four-minute set is a rep. Four of these complete a Tabata circuit. Overall, you’ll be working out for twenty minutes. It may sound simple, but trust us when we say you will be exhausted when those twenty minutes are up!  

One more thing. We know that this workout is especially appealing to busy athletes who want an effective workout in a short window of time. However, we highly recommend taking a little extra time to engage in proper cool down stretches after you practice Tabata exercises or any type of high-intensity interval training.

Try a Tabata Workout at Jack City Fitness

At Jack City Fitness, our team has extensive experience with all types of HIIT exercises, including Tabata training. Our coaches are happy to work one-on-one with enthusiastic athletes who’d like to prepare for a Tabata workout. We also offer our Partners 24/7 use of our equipment, a selection of heart-pumping classes, and the most results-oriented atmosphere in Boise. We’re here to help you reach all your goals and continuously grow as an athlete. 

Call (208) 999-1111 today to speak to our team and schedule a FREE fitness consultation and tour of our facility. We can’t wait to meet you and help you smash your goals! 

New to the world of fitness? You may be curious about gym rules. We’re not talking about the official rules which ban potentially hazardous activities like smoking or consuming alcohol on the premises. It’s the unwritten gym rules that we’ll be taking a look at. You won’t be asked to leave if you don’t follow these rules. However, if you ignore gym etiquette, you may frustrate and inconvenience the people working out around you.

What Is Gym Etiquette?

The general purpose of gym etiquette is to respect your fellow athletes. However, some of these rules might seem more obvious than others! That’s why we’ve broken them down here for you to review.

10 “Unspoken” Gym Rules, Explained

Unwritten gym rules are important elements of a positive communal fitness experience. Consider these tips on gym etiquette before your next workout. 

1) Be Respectful of All Athletes

Not all athletes are alike. They certainly will not all be young, muscular future Olympians. Folks with all types of fitness levels and body types choose to work out, and at every age. Laughing or staring at gym newcomers or somebody who doesn’t fit your image of an athlete doesn’t make you a better one. It’s unkind and goes against everything we believe at Jack City Fitness. 

2) Mind Your Space

Some workouts require a bit of extra space to make the proper movements. If you get too close to someone while they train, you could end up interrupting their workout and potentially hurting yourself in the process. 

3) Don’t Assume Everyone Wants Your Advice

Remember, your gym has professional fitness coaches. Let them do their job! Unless someone has specifically asked you for advice or is actively doing something unsafe, it’s better to keep your thoughts to yourself. After all, would you be okay with some random guy critiquing your form when you have a fitness coach?

4) Rerack and Return Weights

This is vital weight room etiquette. Your fellow gym-goers are your peers, not your parents. If you leave weights on the bar or scattered around, other athletes have to clean up your mess before they can work out. That’s not cool. Be considerate, and take the time to rerack and return weights for the next person. 

5) Don’t Leave a Mess

This is especially important in terms of gym machine etiquette. Leave machines the way you found them, and don’t forget to give them a good spray and wipe before you move on to your next routine.

6) Think About Noise

Gyms aren’t libraries. They don’t require silence. In fact, we love to hear athletes happily discussing meal prep or lifting styles, laughing together after a challenging class, or making plans to meet up for a bike ride. However, it’s best to keep conversation volume at a respectful level, so folks who are focusing hard on their workouts are not distracted. Also, if you want to listen to music, wear headphones. You’re not the gym DJ.

7) Go for the Larger Weights

If you’re going to lift 100 pounds, try not to use a lot of lighter weights that add up to 100. That means other people can’t use those. Instead, go for two 50-pound weights. It’s a small change that makes a big difference to others. 

8) Don’t Interrupt Someone in the Middle of a Workout

Make friends, sure. But wait until someone is finished with their routine to speak with them. Tapping someone on the shoulder mid-workout is inappropriate and could even be dangerous. 

9) Be Mindful of Time Spent

Timing your workout is important. It isn’t fair for you to spend 85 minutes on the only Woodway treadmill at your gym, preventing others from using it. Be mindful of workout lengths!

10) Don’t Block the Weight Rack

Once you’ve selected your weights, move! Don’t keep other athletes from accessing weights and beginning their own workouts. 

Why Be Mindful of Unwritten Gym Rules?

Minding unwritten gym rules helps create a better overall experience at your gym. Plus, respecting gym etiquette is the only answer if you want new workout buddies and gym friends. 

At Jack City Fitness, a whole community of fitness-focused friends is waiting to meet you. We offer personalized fitness coaching, heart-pumping classes, and all the resources you need for motivation to work out. Get in touch with our team today by calling (208) 999-1111 for a FREE fitness consultation, and learn more about what we offer. 

What are cutting and bulking, and how can athletes determine which is better for them? The truth is that everybody has a different answer, and many choose to alternate or combine these two techniques. If you’re on the fence between bulk vs. cut, the Jack City Fitness team can help you to figure out the plan that’s best for you!

When it comes to the age-old debate of bulking vs. cutting, athletes need to weigh the pros and cons of both to decide which makes more sense for their fitness goals. We’ll cover a lot of ground to give you the information you need to make that decision. If you have more specific questions about bulking vs. cutting, be sure to call us at (208) 999-1111. We would love to help you develop a routine that suits all of your needs and goals. 

What Is Bulking?

The term “bulk” refers to something large. In terms of athletics, it has a similar principle. Folks hoping to gain muscle and strength undertake a process called “bulking” to make their muscles larger and enjoy more body strength. Bulking is typically carried out by optimizing calorie intake to create a surplus. This is done intentionally, with weight gain as the goal. Generally, athletes “work their way” up to a surplus.

As you may know, when folks consume more calories than they burn in a day, they gain weight.  The idea with bulking is to gain weight that can then increase muscle mass. During this time, athletes still hit the gym, just not to the point of burning more calories than consumed. High-intensity interval training (HIIT) is a popular workout for bulking periods. Generally, athletes tend to eat high-calorie foods which are vitamin and nutrient-rich, like meat, nuts, eggs, and dairy. 

You’re not alone if you are unsure how many calories would create an ideal surplus for you. It’s tricky business! That’s why we recommend working with a fitness coach while developing a bulking (or cutting) plan. They will be able to help you determine the best number according to your current workout routine, physical needs, and fitness level. 

What Is Cutting?

In the world of athletics, the term “cutting” is the opposite of bulking. While bulking involves the creation of a calorie surplus to gain weight, cutting means creating a calorie deficit. This deficit allows athletes to lose body fat while maintaining their overall muscle strength mass. Many athletes undergo a cutting period directly following a period of bulking. As with bulking, athletes often “work their way” toward a calorie deficit that is healthy and safe for their needs. 

While cutting is an important part of the fitness process for many bodybuilders and athletes, it’s important to note that working out while in a calorie deficit may feel pretty different. You may have less energy during this time and find intensive workouts like lifting more of a challenge. Don’t worry—when you are back to your standard calorie balance, you will feel like yourself again, and hopefully with an even stronger body than before.

Pros and Cons of Bulking

Now let’s get to the pros and cons of bulking! We’ve listed some of the most important ones here:

Bulking Pros

Bulking can certainly help you gain muscle—after all, that’s the point! 

As you gain weight and muscle, you will likely see increased power and strength.

When athletes bulk, they tend to eat a lot more protein than usual. Protein is a fantastic tool for post-gym muscle recovery! 

Bulking Cons 

Since bulking requires a calorie surplus, some athletes find that they gain a bit of body fat during this period. For athletes hoping to lose or maintain body fat, this can be viewed as a con. 

Some athletes promote gains through “dirty bulking.” This refers to the process of creating a calorie surplus through less nutritional items, like fried foods and sweets. While this is a delicious way to create a surplus, it can potentially lead to high cholesterol and blood sugar levels. 

This “con” is also more associated with “dirty” bulking than with the traditional version. Due to the high sodium and sugar levels found in many high-calorie, low-nutrient foods, athletes who consume them to bulk up may find themselves more tired and sluggish than usual. 

When you’re feeling sluggish or having low blood sugar, it’s unlikely you’ll be able to give your best athletic performance. This is why so many athletes forgo dirty bulking in favor of a nutrition-forward routine. 

Bulk vs cut

Pros and Cons of Cutting

Just as bulking comes with a set of negatives and positives, so does cutting. Here are the most important pros and cons of cutting for you to consider. 

Cutting Pros

By creating a calorie deficit, you are likely to see some of your body fat slip away. For many athletes, this is part of their overall fitness goal and is a “pro.” However, for athletes hoping to maintain or gain body fat, it would be viewed as a con! 

Many athletes find that their muscles start to “pop” during the cutting process. If defined muscles are your goal, cutting can certainly help you get there—especially if you’ve bulked beforehand. 

Many athletes enjoy a better athletic performance and find that they move with more ease during and as a result of their cutting period.

Cutting Cons

While cutting can help define your muscles, it can also have the opposite effect. Some athletes find that their decreased caloric intake leads to a loss in muscle mass.

One of the biggest side effects of creating a calorie deficit? For many athletes (especially those coming off a bulking period), cutting can feel like food deprivation. Feeling physically hungry can be incredibly uncomfortable and distressing. Not only can this have a negative effect on your bodily sensations and overall mental health, but it can also make workouts more difficult. This is why it’s incredibly important to work your way up to cutting and plan it with a professional fitness coach or nutritional counselor. 

Poor sleep is a common side effect of cutting and calorie deficits. This is due to a combination of reasons: feeling hungry at bedtime, having a fuller bladder due to increased water intake, and even feeling overstimulated from your workout routine. If you are experiencing insomnia during cutting, we recommend speaking to a professional about solutions. Your fitness coach and doctor will both have suggestions for you. Your overall health is the most important thing here!

Understanding the Difference Between Bulking and Cutting: What’s Better for You?

Trying to decide between bulking vs. cutting? Let us help you! At Jack City Fitness, we know that every athlete has their own unique needs and goals, and we are equipped and excited to help you meet them. We also offer our Partners access to the best nutritional counseling in Boise, so your calorie surplus and deficit plans can all be done in a healthy and delicious manner that aligns with your goals. 

Call (208) 999-1111 today to speak with a member of our team about bulking vs. cutting and to discuss your fitness goals. Whether you’d like to enhance your cardiovascular endurance levels, train for an event, or just look and feel your best, we’d love to help you! When we hear from you, we’ll invite you to our Boise health center for a FREE fitness consultation, a tour of our facility, and a chance to meet some of our amazing coaches in person. If you like what you see, you can get started right away! We offer 24/7 access, heart-pumping classes, and customized training options to all of our Partners…it’s no wonder we’re Boise’s #1 choice for fitness! 

Get started today! We can’t wait to meet you and help you smash your goals.

After a pumping gym session, your first inclination is probably to hit the shower. But what temperature are you turning the dial to? There are lots of hot shower benefits and also many cold shower benefits. That leaves a big question: Is it better to take a hot or cold shower after a workout?

As it turns out, the answer might be personal and depend on your unique needs as an athlete. You can learn more about this topic today from your friends at Jack City Fitness—we know all about the cold shower vs hot shower debate and have our own take on the topic. Remember, if you still have questions after reading this article, you can call our Boise fitness club at (208) 999-1111 to talk specifics—our coaches would love to hear from you!

Cold Shower Benefits: After Workout (and Beyond!)

Cold showers are not always the most appealing concept, sure. If you only associate them with bad roommates or cheap hotel rooms, that makes sense. Cold water tends to feel like a shock to the system when you aren’t expecting it. However, many folks purposefully take cold showers—and not only do they enjoy them, but they also experience benefits that last long after turning off the tap.

Here are just a few cold shower benefits to consider:

1) Better Circulation

Your circulatory system is one of the most important parts of your body. Without well-functioning circulation, your heart will have a harder time delivering oxygenated blood to your body. This can lead to all sorts of complications and issues, including muscle pain and tingling or numbness in the body. In general, remaining physically active, eating well, avoiding smoking, and managing stress are all helpful ways to care for your circulatory system. However, experts also suggest that those looking to optimize their circulation try taking a cold shower. According to these theories, cold water creates a reaction in the skin and body which encourages faster deep-tissue blood flow. 

Please note that while cold showers help improve circulation for many, everybody is different. If you have a history of cardiovascular or other health issues,  it’s best to chat with your doctor before giving this a try.

2) Easier Post-Workout Recovery

Feeling the effects of a big workout?

The theories and research surrounding cold showers and blood flow also contribute to this major cold shower benefit. It is believed that cold showers promote vasoconstriction, which is a fancy word for narrowing of your blood vessels. When your body experiences vasoconstriction. Afterwards, it will respond by widening the blood vessels, which is called vasodilation, and that helps your muscles recover after a big gym sesh. Furthermore, scientists have found proof that cold showers can strengthen your overall immune system!

3) Reduced Skin Inflammation

Is dry, inflamed skin getting you down? Your solution might be as simple as a cold shower. Doctors have suggested that cold showers might soothe skin and help with the urge to itch. 

4) Natural Energy

Tomorrow morning, ditch the coffee and try a cold wash! According to cold shower enthusiast Wim Hof, people take deeper breaths when they step under an unheated tap. This helps decrease and stabilize your CO2 levels, which leads to increased alertness and focus.

5) Improved Mental Health

Wim Hof also speaks about an experience called hardening, which can occur from frequent cold showers. According to his theory, cold showers beget a (small) stress response in the body. When a person regularly engages in this practice, their nervous system gets used to—or “hardened” to—this stress. When real-life stressors come up, your nervous system will be primed to handle them.

Hot Shower Benefits After Workout and More

Would you prefer a hot shower after workout time? You’re not alone—many athletes do. Lucky for you, there are plenty of hot shower benefits to enjoy as well.

1) Illness Relief

Achoo! 

When flu season begins, you might find the urge to jump into a nice hot shower. It turns out there may be a good reason for this. A hot shower can be a wonderful remedy for colds, especially if they involve your respiratory system. The steam produced can help open your airways, clear up your nasal passages, and help you release any phlegm. 

2) Muscle Relaxation

Feeling the pain of your last big activity? If your muscles are feeling tired or sore after a big workout or physical endeavor, a hot shower might help soothe the tension. 

3) Better Sleep

Struggling with insomnia? One of the best hot shower benefits is its ability to activate the parasympathetic system. This system of bodily nerves helps regulate relaxation and digestion. When it’s activated by a hot shower or bath, your body will be able to relax better. This can aid sound sleep.

Cold shower benefits

Are Risks Associated With a Cold Shower or Hot Shower After a Workout?

When deciding whether to take a hot or cold shower after a workout, it might be worth considering some of the associated risks.

The risks of taking hot showers tend to be mostly related to skin health. While hot showers might feel nice on the skin at the moment, they can also lead to damaged keratin cells, causing dryness and irritation. Hot showers can indeed exacerbate eczema and cause itchiness. Folks with high blood pressure or other cardiovascular issues should also exercise caution when taking hot showers, as they can worsen those conditions. However, these risks exist with any hot shower, not only ones taken after a workout.

There are also risks of taking cold showers, though they also are not limited to post-workout.  If you’re getting over any type of illness, your weakened immune system may not respond so well to the cold water. This is also true if you are already experiencing particularly cold weather conditions, as it will be difficult to regain a safe body temperature after your shower. 

In general, we suggest speaking with your healthcare provider about your cold shower vs. hot shower decision before making changes to your lifestyle. 

Contrast Water Therapy: What is It?

If you can’t decide between cold or hot showers, perhaps contrast water therapy is for you. This technique has been lauded by fitness coaches and physical therapists alike! 

Contrast water therapy involves alternating both cold and hot water during short periods over the course of one shower (or bath.) This causes your blood flow to “pump” as it is both restricted and lifted.  This action helps your circulation as well as manage post-workout muscle soreness. 

What’s Better for YOUR Shower After a Workout: Hot or Cold?

At the end of the day, your shower after a workout sesh is a personal matter. Whether your best choice is a hot or cold shower after a workout will depend on your circumstances, needs, and goals. 

If you’re having trouble naming or working toward your goals, you’re not alone. Beginning and maintaining a workout routine is a big undertaking, and many athletes prefer to do so with the helping hand of an athletic coach. They will be able to assess your fitness needs to help provide a customized workout plan for you—and everything from your shower temperature to muscle recovery tips can be discussed according to your unique needs. 

You can get started today by contacting the Jack City team at (208) 999-1111! We’ll invite you to our Boise gym for a FREE fitness consultation and conversation about your goals. If you like the looks of our fitness center, you can start enjoying our 24/7 access, incredible classes, and first-class amenities right away.

Looking for a pull-up alternative? We have plenty of options that don’t require using a bar—and they’re great for beginners. The Jack City crew can’t wait to show you how to get the benefits of pull-ups without the bar!

Barless Alternatives to Pull-Ups to Try Today

If you’ve ever seen or tried a pull-up before, it’s been with a bar. And while pull-up bars are great, they aren’t for everybody. However, there are many pull-up alternatives—and athletes who struggle with the bar prefer to use them for similar results. 

Here at Jack City, we work with athletes of all fitness levels and varying goals. We know that the pull-up bar isn’t the right tool for every athlete—but the muscles it trains are important. That’s why we’ve compiled some pull-up substitute ideas that don’t involve the bar. 

Read on to learn about exercises similar to pull-ups and how to perform the popular routine without a bar. And don’t forget, if you have any questions or need further advice, get in touch with the Jack City team. We’re here to help you grow!

What Is a Pull-Up?

A pull-up is a popular type of advanced strength training used by athletes. These workouts are referred to as “compound exercises” since they work multiple muscles at once.

This workout typically requires a pull-up bar, a fixed piece of athletic equipment positioned at a tall height. The workout is performed, as the name suggests, by gripping the bar and physically pulling oneself up. A correctly executed pull-up sees the athlete pull themselves high enough so that their chin clears the bar. 

While this is an advanced workout, there are assisted versions of it that are appropriate for some beginners. However, this option is not for everybody. In fact, certain athletes might find that pull-ups are not the best workout for their physicality. In these cases, they will likely want to find an overall alternative workout for pull-ups that works similar muscles but better suits their needs. 

What Muscles Do Pull-Ups Work?

Pull-ups are super popular with athletes of all types for a major reason: it’s one of the most efficient ways to train your upper body. Performing a pull-up conditions your back, helps build more muscular arms, shoulders, and obliques, and improves grip strength. After regularly performing pull-ups for a while, athletes are likely to see improvements in their physical health and overall strength levels. 

Do I Need a Pull-Up Bar to Train Those Muscles?

No way! 

If pull-ups are a “no-go” for you, we respect that, and we have pull-up alternatives to share. While we definitely love and often recommend pull-ups, we know they are absolutely not the right workout for everybody. And that’s okay! There are plenty of great ways to train your upper body, build strength, and improve your grip—all without using a pull-up bar. 

What Is a Good Replacement for Pull-Up Exercise?

So, what is a good substitute exercise for pull-ups? We’ve compiled some of our favorite pull-up alternatives. Check them out and choose one that works best for you.

Alternative Exercises for Pull-Ups:

Some athletes use a door frame as a makeshift pull-up station. This is done by gripping the sides and pulling oneself in and out of the frame.  

Another technique sometimes used is securely fixing a knotted towel or workout strap along the top of a closed door and pulling oneself up. If you choose this, you must make sure your towel is firmly anchored. We also recommend having a partner “spot” you.                                                                                                           

If you have a pull-up bar but struggle to perform the workout, there are assisted versions to try. Some athletes support their weight with a chair or workout strap while mastering pull-ups. Others enlist the help of a partner or coach who can hold their feet while they pull themselves up.

Speak with your fitness coach about compound exercise routines that work your upper body, hone your grip strength, and improve your trunk power. They will develop a customized set of routines that suit your unique needs, even if that means no pull-ups. 

If this is your first time trying any of these workouts, or you’re a newbie to the gym world, we highly recommend that you seek the support of a fitness coach. They will help you to determine which pull-up alternatives will meet your needs and physicality. 

Start Moving Today!

Whether you want to practice pull-up alternatives with a private coach or join the best workout classes in Boise, you’ll find what you’re looking for at Jack City Fitness. Call (208) 999-1111 today to schedule your FREE fitness consultation and learn more! 

Whether you could happily swim in a pool of greens or prefer to think of french fries as vegetables, you probably have produce on your radar in some way. It’s no secret that veggies are an important part of a healthy diet.

However, when it comes to eating for muscle growth, it seems like macros (proteins, carbs, and fats) get all the glory. And hey, they’re important—but they aren’t the be-all and end-all of a bodybuilding diet. In truth, it’s very possible (and wise) to consume plenty of vegetables for muscle gain as well.

If you’re curious about the health benefits of vegetables and want to consume more to build muscles, you’re in the right place. We’ve listed everything you need to know about the best vegetables for muscle growth and overall health. If you have any questions, get in touch with our nutrition team—we have answers! 

What Are the Health Benefits of Vegetables?

We could fill a whole book on the health benefits of vegetables. It’s an enormous topic. After all, each vegetable and fruit contains its own unique set of nutrients, medicinal uses, benefits, and rules for preparation. 

That being said, there are certainly advantages to consuming more produce overall. People who include a large variety of vegetables in their diets often enjoy:

Several studies have been conducted about the link between vegetables and blood pressure, and the outcomes have been encouraging. Multiple results have shown that an increased vegetable intake leads to a reduction in blood pressure levels. 

Vegetables have been proven to have a positive effect on your cardiovascular system. Particularly beneficial are leafy greens (such as spinach or chard) and cruciferous vegetables (such as cabbage). Studies show that folks who eat eight or more servings of produce daily have 30% less of a chance of a stroke or heart attack than those who don’t consume much.

Leafy greens are packed with nitrates, which have been shown to help improve brain function and memory.

While vegetables alone won’t automatically prevent cancer, studies have indicated that a veggie-forward diet can be a factor in lowering your risk of certain types. 

Certain fruit and vegetables, especially those with low starch levels, have a low glycemic load. These low levels can help keep your blood sugar levels stable.

Without the natural fibers found in fruits and vegetables, your digestive system can suffer. This can lead to symptoms of IBS, diverticulitis, and overall gastrointestinal discomfort. 

While your parents were wrong about carrots making you see in the dark, they were onto something. Plenty of leafy green vegetables contain lutein and zeaxanthin, two carotenoids that help reduce the risk of vision-related diseases like cataracts. 

While there is still much research needed, early trials have suggested that consuming certain whole fruits and vegetables can help decrease the risk of developing Type 2 Diabetes. However, studies have also indicated that the consumption of fruit juice can actually increase the risk of developing this disease—but these studies weren’t conclusive. 

Are Vegetables Good for Building Muscle?

While all of the aforementioned health benefits of vegetables are important, we know that bodybuilders like you have a specific goal in mind: gains! Lucky for you, we have good news: you can absolutely consume certain vegetables for muscle gain. 

This is made possible in two ways:

1) Vegetables With Protein

Protein is a muscle-building superhero. However, most people tend to think of it mainly as something found in animal products and legumes. While these food groups offer high levels of protein, they aren’t the only options out there; plenty of vegetables contain levels of it too! While vegetables won’t contain nearly as much protein as meat, eggs, or beans, they can definitely help boost your overall intake.

2) Nitrate-Rich Vegetables

When you consume foods rich in nitrates, such as leafy greens, your body will convert them into nitric oxide. This compound can help your body deliver oxygen to your muscles, thus allowing them to grow stronger and function at a higher level. 

Leafy greens

Can I Build Muscle With Only Veggies?

Nah. If building muscle is your goal, vegetables are a great way to get there—but they can’t do it alone. Foods with protein are a vital part of every athlete’s diet. Without healthy servings of protein and natural carbs after a workout, your muscles won’t recover and grow as well as they should. This can have a negative effect on your next sesh. That’s why exercise combined with a well-balanced diet of produce, carbs, and protein is best. 

While some vegetables do contain protein, it isn’t enough for them to be your only source. For instance, spinach is on the higher end of protein levels for a vegetable, but it only contains about an eighth as much as you would get from eating a chicken breast. So, it is important to consume other sources of protein along with muscle-building vegetables.

Psst—if rehauling your entire diet sounds overwhelming, you can work with a nutritional counselor to find a meal plan that works for your taste and lifestyle.

What Are the Best Vegetables for Muscle Gain and Bodybuilding?

So, what are the best muscle-building vegetables?

In general, leafy greens are your best bet when it comes to muscle-building vegetables. These include spinach, kale, arugula, and lettuce, which all contain proteins and nitrates, making them some of the best vegetables for muscle growth. 

Beets, radishes, fennel, and herbs such as parsley are also excellent nitrate sources. In terms of vegetables with protein, the highest levels can be found in peas—though technically, they are legumes! Delicious veggies like artichokes, avocado, mushrooms, kale, brussels sprouts, and asparagus also contain protein. These are all great vegetables for bodybuilding.

How to Incorporate More Muscle-Building Vegetables Into Your Diet

At Jack City Fitness, we know that when it comes to getting in shape, a healthy diet matters. A lot. That’s why our amazing crew of experts includes not only workout coaches but also certified nutritional counselors. Our counselors are well versed in the best vegetables for muscle growth, weight loss, and overall health, and they would love to share their knowledge with you. Together, you can develop an appealing meal plan that includes vegetables for muscle gain. You’ll soon discover that not only are vegetables good for building muscle, but they can also be prepared in fun and delicious ways.

Call (208) 999-1111 today to hear more about our nutritional counseling program. We can also provide information about our Partnership, which allows you to train with our fitness coaches, take a group class, and have 24/7 access to our entire facility. But don’t just take our word for it; come and see us today for a FREE fitness consultation and gym tour. If you like what you see, you can jump right in.

We look forward to meeting you and helping you crush your goals! 

 

Additional Sources

https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vegetables-and-fruits 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3121276/

Whether you’re experiencing a dreaded workout plateau or want to know the best way to avoid one, you’re in the right spot. This is a well-worn topic at Jack City Fitness. Our fitness coaches in Boise have experienced this unfortunate scenario and have developed methods to both manage it and dodge it altogether.

In this article, we will focus on the concept of a workout plateau and offer helpful tips on breaking through one. We’ll also discuss ideal practices to avoid them altogether. If you have any questions, don’t hesitate to reach out to our team. We’re fitness experts, and we’d love to help you out of an exercise plateau!

What Is a Plateau in Working Out?

When you think of a plateau, you might imagine southwestern mountains, not a fitness term. Geographically, the word “plateau” refers to a mesa, or a flat-topped mountain, hill, or highland. However, a plateau in working out describes a period where there is not much progress or change. After all, a plateau doesn’t continue upward, like a mountain; it just remains flat. 

In a gym plateau, an athlete is working out regularly but not seeing any results. This can happen with all sorts of fitness goals, like building muscle, losing weight, or increasing speed. A workout plateau can be very disheartening for athletes and can lead to decreased fitness motivation overall. 

What Causes a Workout Plateau?

So, what causes this unfortunate phenomenon? A plateau in working out tends to happen when an athlete’s body becomes overly used to a certain workout or health regime. This might sound counterintuitive—after all, it’s necessary to master proper form of a workout move. However, while it’s important for athletes to get a good handle on their workouts, there can be too much of a good thing. Once a workout becomes too easy for you, it will have a lesser effect on your body. This will make it more difficult to achieve the results you crave. 

Workout plateaus are very common amongst athletes who start to lose weight and hope to continue the pattern, only to be disappointed by a period of stagnation. When your body weight changes, you will burn calories differently. In general, a heavier body requires more calories, while a smaller body needs less to perform the same movements. So, let’s say that when you began your workout journey, you weighed 160 pounds. Now you’ve lost 30 pounds, but you still work out in the exact same way that you did when you first hit the gym. These circumstances will probably lead to a plateau in working out, unless your caloric intake changes. Without those extra 30 pounds, you will burn less calories while performing the workout. 

In order to avoid a gym plateau, you will need to adjust your workout as your body changes. This is why we suggest meeting fitness goals with a devoted coach. With a personal workout plan, you’ll have help assessing these changes and making the correct adjustments.

Are You Experiencing an Exercise Plateau?

Not sure if you’re experiencing a plateau in working out? Watch out for these telltale signs:

When you started your gym routine, it was hard work. Your heart was pumping, you were covered in sweat, and you were easily winded. Now when you perform that same routine, it’s as easy as taking a leisurely walk. Your heart level stays the same, your breath doesn’t change, and you don’t even break a sweat. This probably means your body has adjusted to your workout and doesn’t take it as a challenge anymore!

When your workout journey began, you could track your progress physically. Perhaps you saw extra pounds disappearing on the scale, or maybe you saw new muscles pop out of your shirt. Your early routine indicated that your goals would be reached, but now, no changes are happening. Don’t worry, you’re not broken; you’re just plateauing. 

You used to love the gym…but now, it just feels like a chore. Your workout routine is boring you, you feel tired, and you aren’t seeing results. This mindset can be very discouraging…and it’s all too common for athletes experiencing a plateau in working out. Don’t worry. While this feeling is unpleasant, it doesn’t need to last forever. You can bust through a plateau! You’ve already made a huge stride by recognizing that it is happening to you. 

You’ve been hitting the gym for ages now, and your routine has become second nature. You could do it with your eyes closed! While that’s certainly an accomplishment, it’s also a major cause of a fitness plateau. So, if you’re experiencing any of the above “symptoms” alongside this one, we have an answer for you: it’s a workout plateau! 

Plateau in working out

Our Top Tips for Breaking Through (or Avoiding!) a Workout Plateau

Want to break out of the dreaded gym plateau? You absolutely can push past even the most stubborn workout plateaus—and avoid them for the future. According to our team, the best ways to crush and avoid an exercise plateau are:

As your body becomes more used to certain workouts, you will need to make adjustments to continue seeing results. This can be done by continuously changing your workout to suit your progress. Depending on your unique experience, this could mean upping rep counts, lifting heavier weights, or incorporating more challenging variations into your routine. Your fitness coach will be able to help you do this at the right pace.  

If you’re hitting a plateau in working out, the fastest way forward is to make some changes—and that can include nutritional ones. As your body adjusts to your fitness journey, you may find it helpful to create a wholesome nutritional plan to go along with it. A dedicated counselor will be able to help you do this in a healthy (and delicious) manner.

While it’s good to be vigilant about plateaus, don’t slip into the realm of obsession. Remember, it’s normal for your weight to fluctuate slightly from day to day, thanks to things like water retention. This is why we advise against habits like weighing yourself every day; it doesn’t necessarily reflect your actual progress. 

The more fit you become, the easier it is to incorporate additional exercise into your daily life. This could take many forms, depending on where you live and what your lifestyle is. It could mean biking instead of driving, taking stairs over an elevator, or engaging in more active hobbies, like dancing or hiking. The point is simply to move more than you did before. 

These additions will give your body more chances to do things like build power, improve agility, and burn calories. 

Don’t shame yourself into seeing results. It won’t work and will only make you feel like garbage. It can be hard to break this habit, but it’s so worth it to be your own best friend. And if you need some extra moral support during a plateau in working out, we recommend hitting a group class at your gym. That will allow you to add a new type of workout to your routine while meeting tons of friends with similar goals.

The number on your scale needn’t—and shouldn’t—dictate your success. So, if you’re looking to lose fat, it’s important to remember that fat tissue weighs less than muscle tissue. If you’re shedding fat but gaining muscle, it’s not going to reflect back as weight loss on your scale—but you will still be meeting your goal of losing fat.

We Can Help You Push Through Your Fitness Plateau!

At Jack City Fitness, we have everything that athletes need to push through a fitness plateau and get back on track. With 24/7 gym access, elite-level coaches, ultramodern equipment, and dedicated nutritional counseling services, Jack City Fitness is Boise’s top spot to see results and meet all your goals, even if the dreaded workout plateau hits. Call (208) 999-1111 today to book your FREE fitness consultation and tour of our facility. If you like what you see, you can get moving right away. We can’t wait to meet you and help you smash all your goals! 

Curious about isometric workouts? Here’s everything you need to know, from the advantages of isometric exercise to ways to try it yourself. Your friends at Jack City know what’s up!

Isometric exercises have long been utilized by athletes and are highly regarded for their ability to maintain—and even improve—strength and increase physical stability. As a bonus, you can perform them practically anywhere!

If you’ve never explored the world of isometric workouts, read on. At Jack City Fitness, we’re well-versed in the many isometric exercise benefits and can help you perform them yourself. Check out our primer on isometric training, complete with beginner exercises. To try them out IRL, head over to our Boise fitness center—we’re open 24 hours a day and have an amazing crew of coaches to ensure your form is on point. 

What Is Isometric Exercise?

Isometric exercises rely on muscle contraction while holding one static position. A great example is the plank, where athletes hold their body in a straight line while in a push-up-type pose. Just as there are several important benefits of planking, there are many advantages of isometric exercise. 

While isometric exercise is a fantastic tool for many athletes, it’s not for everybody. If you have a pre-existing health condition, particularly a cardiovascular-related one like high blood pressure, it’s best to chat with your doctor before engaging in isometric training. We also recommend that anyone currently pregnant check in with a medical professional before starting these workouts. 

Isometric Exercise Benefits

There are many advantages of isometric exercise. The following are some of the most important to know:

1) Healthier Blood Pressure

Studies have shown that isometric exercises can impact your blood pressure. These studies indicate that isometric training can reduce blood pressure and help maintain that lower number. However, as we mentioned previously, athletes with high blood pressure should seek medical advice before trying isometric exercise. This is also true for anybody with a heart condition of any kind. 

2) Increased Physical Stability

Looking to improve your levels of stability? It’s time to try some isometric exercises. These workouts are a great way to hone your core strength and stability and strengthen your joints. 

3) Muscle Maintenance Post-Injury

If you’ve recently experienced an injury, isometric exercises might provide a way to help your recovery process. In fact, isometric workouts are often used in physical therapy (PT) and post-injury clinics for recovery training and strength maintenance. 

Following an injury, it can be difficult or impossible to exercise as normal. This can cause disuse atrophy or strength loss as a result of not using your muscles enough. Isometric training can combat this unfortunate side effect of physical trauma. When athletes cannot move their muscles as normal, contracting them through isometric exercise can help maintain muscle strength until they are recovered enough to resume their regular workout routines.

4) Arthritis Care

Isometric exercises are often used to treat some symptoms of arthritis, again thanks to their static nature. While many workouts can be painful or unsafe for athletes with arthritis, isometric exercises can still be utilized. Since they require muscle contractions rather than movement, isometric workouts enable those with arthritis to maintain and even build some muscular strength. 

In some cases, practicing isometric exercises can eventually lead to increased success with motion-based strength training. 

What is isometric exercise

Isometric Exercise Examples

There are all types of isometric workouts for athletes to try. Their effectiveness will depend on your personal goals and physical background.

Some of the most popular isometric exercise examples include:

1) Planks

While the surreal days of “planking” as a meme may have ended a decade ago, this workout is still an incredibly popular exercise choice for athletes of all kinds. They are a classic isometric workout, and can be performed practically anywhere…as proved by the aforementioned 2012 viral trend!

There are other varieties of plank that fall into the category of isometric exercise, like side planks. 

2) Wall Sits

Wall sits are no joke! This workout involves holding a seated position against a wall. It actively engages all of your thigh muscles, particularly the quads. This particular exercise can feel quite intense—your legs will definitely be tired after wall sits! 

We recommend working with a trainer when you start smashing out wall sits, so they can help ensure that your placement is correct and that you are breathing properly. 

3) Bridges

A bridge, or a glute bridge, is a great way to maintain core, glute, and hamstring strength. It involves laying on your back and using arms and legs to push your pelvis and torso upwards. As the name suggests, this form of isometric exercise evokes the shape of a bridge when performed correctly. It also doesn’t require any equipment, though many athletes prefer using a yoga mat to perform a bridge.

Once you nail a bridge, there’s no looking back! However, we recommend that first-timers try a bridge for the first time with the help of a fitness coach. They’ll make sure that your form is safe and correct.

4) Held Squats

We love squats! They are such a versatile workout; squats can be performed literally anywhere and can be adapted to suit all sorts of workout styles, isometrics included. By holding a squat pose for an extended period (we’d recommend anywhere between 10-30 seconds at a time), you’ll be engaging in a straightforward form of isometric exercise. It’s a great way to maintain strength in your quads, glutes, and hamstrings. 

Frequently Asked Questions About Isometric Training

What Are Good Isometric Exercises for Beginners?

Most isometric exercises are ideal for beginners as long as they’re alongside an experienced fitness coach or trainer. Your coach will be able to take your unique physique and fitness background into consideration when helping you choose routines that are appropriate for your goals and needs. They’ll also ensure that your form and technique are correct, making your first time with isometrics both safer and more efficient. 

Can My Whole Workout Routine Be Isometric?

No. While isometric workouts make for a fantastic overall training tool, they can’t be a full way of life. While isometric training is great for increasing stability and maintaining strength, it can’t help with other major athletic performance necessities, like speed or even building much power. 

It’s much better to include isometric exercises as one facet of your overall workout routine. We recommend working with your personal fitness coach to develop a balanced plan that includes both isometric and non-static workouts that you love. 

Have Any Famous Athletes Recommended Isometric Training?

Isometric exercises are often incorporated into elite training—and many famous athletes swear by this technique. This is nothing new! In fact, the legendary martial artist Bruce Lee was famously an isometric enthusiast. He apparently practiced an isometric workout routine several times a week. 

Try Your Isometric Workout Routine at Jack City Fitness!

At Jack City Fitness, we have everything that athletes need to meet all their goals, whether that’s arthritis pain relief, becoming a master weightlifter, or achieving peak physique with the help of a personal training plan. Our doors are open 24/7 to Partners, and we’re stocked with all the latest fitness equipment and elite training to ensure that every athlete on our team succeeds. Come and see for yourself today! 

Call (208) 999-1111 today to schedule your FREE fitness consultation with the Jack City team. If you like what you see, you can join us straightaway and start smashing your goals. 

We can’t wait to meet you!