Top Post-Covid Fitness and Leisure Experiences (and Their Hidden Benefits!)

Earlier this month, masks were made optional on public transit systems throughout New York. This marked the rolling back of one of the last coronavirus-related safety precautions in the state, as New York joined the rest of the country in easing masking and vaccination policies.

As we progressively return to pre-Covid freedom of movement, we’re seeing a spike in interest in fitness and leisure. Since the start of 2022, many of our fitness providers have been able to resume their classes and sessions as usual, along with many of the amenity spaces in the buildings served by URBN Playground.

We wanted to better understand how people’s preferences have changed after Covid, so we looked at the top fitness and leisure experiences our residents were booking on the URBN Playground App. Read on to learn more! And if you are one of the many people embarking on a post-Covid ‘Get back in shape’ effort too, we also share some inspiration and tips for the journey. 

Top fitness and leisure experiences people are booking in 2022

Since January 1, 2022, these are the Top 10 fitness and leisure experiences residents are booking in buildings served by URBN Playground across New York, Arizona, Utah, Virginia, and Texas:

1. Swimming (Lap Lanes)

2. Golf / Sports Simulator  

3. Basketball Court

4. Squash Court

5. Yoga Studio / Class

6. Video Game Room

7. Bowling Alley

8. Cardio Machines

9. Strength Training

10. Boxing Class

Five benefits of returning to in-person fitness experiences

According to a 2021 survey by ClassPass, the top 5 reasons people are returning to in-person classes are:

1. Better access to equipment

2. Feeling good physically and mentally

3. Pushing ourselves to achieve more

4. Receiving guidance from instructors

5. Greater accountability

1. Better access to equipment

At home, there are plenty of self-paced workouts you can do with just a yoga mat. But after a while, you might crave variety and the feeling of working out a different set of muscles that you can’t do with at-home equipment. The fitness bookings with the highest number of reservations are also those that require unique equipment that is not usually found at home. 

2. Feeling good physically and mentally

There’s something about physically being in a different environment that allows us to mentally separate home and outside-the-home experiences. If the workout is outdoors, there’s the added benefit of feeling closer to nature and enjoying a cool breeze that works wonders for not just your physical but also mental health. During the pandemic, rates of mental health crises soared, and we are more aware than ever of the need to take a break to recharge our bodies as well as our minds. 

3. Pushing ourselves to achieve more

When we are in a dedicated space to work out, without the distractions of home, from the television to pets or family members, we tend to be more focused and push ourselves to achieve a better quality workout. 

4. Receiving guidance from instructors

Having expert guidance is another big reason to workout in a class or personal training setting, where you can get feedback on your form, and improve much more quickly than you would working out alone. 

5. Greater accountability

When you work out in a group setting, there is a sense of community and accountability that you don’t get working out alone. Multiple studies have shown that when people work out in a group or with a friend, they are more likely to stick to a schedule, complete a fitness program, and achieve their fitness goals. The habits and behaviors of the people around us tend to rub off on us, and the added boost of friendly competition and encouragement makes workouts more fun too!

Fitness is a journey… and the journey is better shared

A recent survey by Forbes Health found that 56% of people feel more isolated since the onset of the pandemic, and 29% report feeling more depressed. 

Yet there is extensive evidence that strong support systems have been shown to reduce anxiety and depression and improve coping mechanisms. 

One way to ease into social settings to alleviate anxiety and depression is to find a common interest, and the huge variety of fitness-related activities provides plenty of options to choose from. 

It doesn’t matter what you do, or how you start your next workout. You can start it frustrated, sad, depressed, anxious - but the most important thing is that you started. The person who started the workout will not be the same person that finishes it. And if you’re lucky, you’ll meet great people along the way to share the journey with.

From all of us at URBN Playground, we wish you many fun, mood-lifting, anxiety-busting, limit-shattering workouts, alone or in the company of other warriors like yourself! 

Discover your next workout and new friends by booking a fitness experience in your building on the URBN Playground app today:

Download on Google Play | Download on App Store

Join the 30-Day URBN Burn Fitness Program

Change your life for the better in 30 days! Become part of a virtual fitness community in your neighborhood and hold each other accountable. Sign up for this fitness plan starting on the 15th of every month! Just download the app and look for “URBN Burn 30-Day Subscription” under Health & Fitness > Personal Training offerings.

What’s included?

✅ An exercise plan consisting of four weeks of workouts (option for both at-home and in-gym) created by our top #URBNBurn trainers

✅ Access a chatroom on the URBN app exclusive to members only where you can drop your inquiries, and a certified trainer will get back to you.

✅ A 60-minute group ZOOM session with URBN co-owner and certified personal trainer Amy Blitz that will include a 30-minute express workout, followed by a Q&A

Now on the URBN App

Go the Health & Fitness > Personal Training to access the URBN Burn 30-Day Subscription

How to Achieve Cardio, Core, and Strength With Kettlebells

Kettlebell Swings: The all-in-one movement for cardio, core and strength!

Where should I feel these?

• Glutes

• Hamstrings

• Lats

• Core (deep core muscles braced to protect spine)

The Setup 
We recommend starting from a "hike" position. Dig your feet into the ground (think about "spreading the floor outward" with your feet) and sit back into what is essentially a deadlift start position. You'll want to place your kettlebell just beyond your reach, so you have to tilt the bell to grab the handle. *Don't crush your grip! You'll need to have a slightly loose grip to allow the handle to rotate a little during the swings.

The Middle Position 
Just before you begin your movement, make sure your lats are engaged by pulling your shoulder blades down toward your "back pockets". Then, without shifting your weight forward or dropping your torso, hike that kettlebell back between your legs, keeping your arms close to your inner thighs. As soon as you feel that kettlebell just below your butt (or even tapping it), thrust your hips forward and stand up straight. 

The End Position 
After the initial "hike" and immediate hip thrust, your arms should float up in front of you. Your glutes should be squeezed, midsection braced (like bracing for a punch), and lats still tucked into your back pockets.

After you've completed the swing, your lats should remain tucked into your back pockets. Your arms should fall naturally - aka let gravity do it's thing, no need to pull your arms downward. As the kettlebell approaches your hips, you're going to "catch" the kettlebell by sitting into that same "between your legs, arms close to your inner thighs" middle position from above. 

This is the point where you decide to perform continuous swings or just set the weight down. We recommend practicing with a few "dead swings" before attempting continuous swings. The dead swing is basically a 1-rep swing, which allows you to focus on having proper body alignment, form and ensure you aren't feeling the move in the wrong place (aka the lower back.. we never want to feel the lower back). 

For the dead swing, follow all three steps above, "catch" the kettlebell and set it back gently onto the ground. Then set up all over again for your next rep. 

For continuous swings, follow all three steps above - but as soon as you "catch" that kettlebell after your initial rep, you're going to thrust those hips forward again to achieve your end position. Continue that "catch" and hip thrust until you've completed your desired number of reps, time, etc. 

You can incorporate kettlebell swings as a cardio finisher for a strength workout, part of an overall HIIT circuit, or it's own quick-but-deadly mini workout. 

If you're strapped for time, try this 10-minute kettlebell swing EMOM (Every Minute on the Minute) workout:

Set your timer for 10 mins. Pick a number of swings (We suggest starting with 10 reps) to perform at the start of each minute. Perform your first 10 swings, then use the remainder of that minute to rest. Remember that the kettlebell setup takes a few seconds to get into, so get ready to begin your next set before that clock reaches the next minute - then fire away!

For more detailed information on this move or to inquire about personal training, private yoga or other fitness requests, reach out to us at hello@urbnplayground.com.

Top 8 Trends That Will Shape Fitness in 2022

The years 2020 to 2021 have proven pivotal with the COVID-19 pandemic. The impact of the pandemic reverberates until today and pervades almost every aspect of our lives, from our careers to our social lives and to our personal well-being, including fitness.

Interest in fitness has gathered steam, as many of us who have been confined to our homes sought ways to cope with stresses from the pandemic and adjust to living in lockdown conditions. While gyms are still working to bring back full capacity, in virtually every other area of fitness, the demand has never been greater.

Here is our list of top eight trends of how the fitness industry is changing, so you can best strategize to meet the needs of your customers and residents in the future:

Trend #1: Online Fitness Continues to Grow

As countries enacted lockdowns to stem the spread of the virus, forcing temporary closures of gyms and studios consequently steered the migration of fitness classes to online channels. These online classes later proved to be highly versatile for clients; users can join live streaming classes with their friends or join new classes to meet new people. Those with busy schedules can catch recorded classes at a time of their choosing instead. The burgeoning sphere of virtual fitness will likely continue in the future given the flexibility and range of online classes that are available that suit the needs of just about anyone and everyone.

Trend #2: Personal Training Gains Popularity

Along similar lines, the busy individual may not have the time to research and to plan a workout routine that fits their goals while taking into account the limited access to gyms and equipment. Personal trainers can help to design fitness plans that are tailored to the specific needs of the individual, in addition to serving as an accountability buddy in helping clients stay motivated to meet their fitness goals. As a case-in-point, URBN Playground’s URBN Burn programs help clients to map out their fitness needs, whether its exercise, healthy eating, rest or mindfulness. The programs emphasize self-care, work-life flexibility, accountability and equality. 

Trend #3: Higher Use of Do-it-yourself Workout Apps

For DIY types and those who prefer not to have personal trainers, workout apps have become the go-to resource for fitness routines. The benefit of workout apps are their convenience; users can take their phones with them wherever they go, and their workouts are already programmed with their previous workout sessions recorded to track progress. Additionally, there is a plethora of workout routines that are readily available with varying difficulty levels that users can select based on their level of fitness, ensuring that they will never be short of challenges. 

Trend #4: Bodyweight Training Becomes the Norm

As fitness shifted indoors, users lacked the space and equipment otherwise available in physical gyms. As a viable alternative, bodyweight training has been an inexpensive and convenient means to exercise effectively. While bodyweight exercises can be complemented with basic fitness equipment such as resistance bands, these aren’t a necessity.  Additionally, bodyweight training can be modified to suit the intensity or functional needs that the individual desires, and does not need a huge space. We foresee bodyweight based training to persist as an alternative to weight or equipment-assisted training as lockdowns and social distancing remain in place for some time to come.  

Trend #5: Mindfulness is Just as Important as Fitness

Fitness is as much an exercise for the body as it is for the mind. Forced to work from home, most of us now have to deal with longer working hours, more responsibilities to your loved ones, while having to contend with reduced options for physical exercise and social activities. For some, the idea of an intense workout after a long day’s work isn’t the most appealing; a more relaxing alternative to decompress is through meditation and yoga.  Yoga, meditation and mindfulness programs have seen a surge in popularity as well, with yoga equipment seeing 154% growth in sales throughout the pandemic.

Trend #6: Higher Adoption of Wearable Tech

Wearable technology ranging from Fitbits to Garmins are becoming increasingly hailed as commodities and no longer luxury items, as wearable tech becomes increasingly affordable. Demand has risen as health concerns intensified amid the pandemic. Those of us who have become more health conscious now have a means to monitor and track our basic health indicators as well as fitness levels. The increasing sophistication of fitness trackers goes beyond measuring heart rate, calories burnt and steps taken in a day - it can now perform cutting-edge functions such as sleep monitoring, blood oxygen and electrocardiogram (ECG) sensors that could warn us if our health is at risk. 

Trend #7: Nature and Fresh Air Take Center Stage 

With travel grinding to a halt, outdoor activities have gained popularity for many looking to escape the four walls of their homes. Walks in the park, hiking, jogging  and cycling have gained popularity since the start of the pandemic. Just stepping outside for some fresh air, sunlight and greenery will reinvigorate and improve your mood.  Taking walks in nature has been shown to lower anxiety and depression and boost overall well-being, according to researchers at the University of Rochester. They found that exposure to nature resulted in participants valuing community and connectedness over superficial concerns. Green spaces, gardens and mini-parks will likely feature heavily in new properties moving forward.

Trend #8: Future Gym Spaces Emphasize Versatility

As things return to normalcy and gyms reopen, new fitness aficionados will be looking to continue the habits they had cultivated during the pandemic. The demand in fitness will likely span group classes with minimal weights and equipment and more focus on bodyweight and high intensity interval training classes. Gym studios will evolve to be easily reconfigured, depending on the needs of different group classes. This could range from dance fitness classes to meditation sessions. Additionally, gym studios would also have to be easily repurposed to accommodate social distancing or virtual classes in the event of future pandemics. 

Wrapping it Up

While the pandemic has forced many of us to take our fitness indoors, it has also enabled new types of fitness to gain popularity. New alternatives have mushroomed,  attracting a host of new fitness enthusiasts that will likely continue their newfound hobbies well after the pandemic ends. We hope the top eight trends we identified above will help guide you on how you can best plan for your properties to meet tomorrow’s demands. 

Working Out vs Training with SMART Goals

By Mitchell Schulman, Fitness & Amenity Director at The Orion

“What time are you working out today?” It’s a pretty common question, and gets asked often. Well, what qualifies as “working out”? Take a moment and consider why you might work out in the first place. More importantly, what are your fitness goals? Here are some examples: weight loss, fat loss, weight gain, (muscle) mass gain, endurance, explosiveness, or simply mobility/flexibility. You may not realize it, but you likely have at least one, if not several fitness goals. But what if your goal is simply to improve your health?

You might be more interested in working out to relieve stress, improve confidence, and to simply stay active - and there is nothing wrong with that. Any exercise program, whether it’s training (with more set guidelines and goals) vs. casually ‘working out’ or following an exercise program, is beneficial. However, in order to take your workout to the next level (in this case from working out to training), it is crucial to think about your goals. 

Expanding upon the idea of fitness goals, one of the basic principles we apply are known as SMART goals. SMART is an acronym, which can be effective when you make your way to the gym and realize you remember what each letter means. That said, let’s dive right in.

 The “S” stands for “specific” and relates to identifying your true goal for fitness. A goal could be to lose weight, and while that is a great goal, it’s not very specific. Attaching a metric or number to the goal makes it specific. By attaching a number of pounds to the goal, we now we have a specific goal for which we can focus our attention. This provides an easy segue to the “M”, which stands for “measurable”.

The next letter, “A”, stands for “attainable”. It is important to be pragmatic and understand whether or not the goal is realistic. “Realistic” is the “R” in the SMART acronym. We focus on creating goals that are both attainable and realistic for each one of our clients. 

Lastly, we have the “T” to address. Without the “T”, your fitness regimen can continue without any sense of direction. The “T” stands for “time-bound”. We aim to attach a timeline to the goals that are set. But what is the timeline? It’s important to analyze the goal with the timeline and set an actionable plan. For example, when weight loss is the goal, the average person can usually aim to lose around 1 lb/week. So if the goal is to lose 10 pounds, it will typically take 10 weeks to lose those 10 pounds and achieve the goal. Keep in mind that the timeline can be flexible, so life events such as a vacation, wedding, or any other event looming ahead should not deter from achieving the goal. The timeline can be adjusted accordingly to accommodate for those events. (*Trainer tip: if the goal is to gain muscle, the average gain per week is .5 pounds for men and .25 pounds for women).

Simply going to the gym and “working out” can end up being a pitfall. We recommend taking time to figure out fitness goals, whether it be one or more. We advise to prepare by writing down a few long term goals and one or two short term goals. Having a consultation with a trainer can help you decide which to tackle first and ease you into a routine that is more specific to your goals. Contact hello@urbnplayground.com for a virtual fitness consultation with one of our trainers today!

Four Training Tips to Improve Your Workout Approach

URBN Burn Trainer Shelly Ramoni Shares Her Top Tips for Training

1. Consistency is Key

   We achieve consistency through meeting our bodies where they are at. If you are starting out a new program, approach your new regime gently. Start out with one day, then add another. We often feel that training is an “all or nothing” experience - and it does not have to be. We believe it is better to do what you can realistically manage and feel good about it!

2. Find Your Passion

   Find what you enjoy and not what you feel you ”must do”. We often hear people say, ‘well, I love to dance, but I know I need to do hard cardio or strength’. Here’s the truth, dancing is a workout! As part of our program at URBN Burn, we pride ourselves on having something for everyone - including a dance fitness class offered complimentary on Instagram Live at @urbnburn. Another example is walking. If you love to walk, then do that! We always encourage people to move their bodies in the way they enjoy. Eventually you may want to try different things, and you might surprise yourself along the journey!

3. Recruit a Friend

   Enlist a buddy to join you! Training (in whatever modality you choose), is always more fun with a friend! When you workout with a partner, you are inclined to hold yourself accountable, and there is also another person depending on you to show up. Both of you can support and encourage one another.

4. Take a Break

   Rest, nutrition, and recovery are a huge part of your training. This is the most overlooked part of any program, and we are all guilty of this from time to time. When we give ourselves the permission to rest our bodies, all the hard work we are doing is actually helping the progress to take effect on our bodies. Proper nutrition helps to fuel and repair muscle cells. It’s important to prioritize proper sleep and keep those stress levels down. In this time of uncertainty, this can be quite challenging. Certainly exercise helps, but also warm baths, meditation, and reaching out to friends and loved ones for emotional support.

To find out more information on training protocols and how to tailor the right training program for you, contact hello@urbnplayground.com.

How to Increase Your Range of Motion: The Importance of Mobility

Why is mobility important? To have adequate fluid movements, our bodies need to have optimal mobility around certain joints (this introduces a fine line/lovely dance between mobility and its equally-important cousin, stability).

Mobility can increase our range of movement so that we can perform exercises or sports we want to participate in, to improve our quality of life. It also decreases the likelihood of muscle imbalances, pain, and injury.

We’ve put together a few examples of active mobility exercises that one can incorporate into their day. Just a little at a time can make a big difference in how our bodies move and feel.

Exercises for Ankle Mobility 

Elevated Ankle Circles (seated on floor)

Instructions:

1. Anchor one foot over the opposite leg - either with both legs extended or with your legs forming a figure four (knees bent, one foot over opposite knee). Start by turning your ankle clockwise in circles  for the prescribed duration. Then switch to counterclockwise circles. Lead with your big toe.

2. Keep your movements small and focus on only using your foot and ankle, not your entire leg. 

Achilles Tendon Stretches (standing, with 3 x 30-second hold)

Instructions:

1. Standing next to a wall, place your hands on the wall, at eye level.

2. Step one leg behind you. Keeping your back heel on the floor, point your toes straight ahead.

3. Bend your other knee toward the wall, keeping your back leg straight and engaged.

4. Lean toward the wall until you feel a gentle stretch in your calf. Don’t lean so far that you feel pain. Hold for 30 seconds. 

5. Repeat step 3, but this time, bend the back knee and hold for 30 seconds.

6. Switch legs and repeat. Repeat each hold three times. 

Exercises for Hip Mobility

Scorpion (2 x 10 reps per side)

1. Lie flat on your stomach with your arms straight out to your sides and your feet together.

2. Lift one leg off of the floor, crossing it over to your other side while twisting your hips until your foot touches the floor. Hold, then return to the starting position.

Kneeling Fire Hydrant (2 x 10 reps per sides)

1. Begin on all fours with your hands directly under your shoulders and your knees directly under your hips.

2. Moving from your hip, lift your left knee up off of the ground. From here, draw an imaginary semicircle with your left knee, slightly opening your hip and moving your knee forward.

3. Complete the motion by bringing your left knee back underneath your left hip. Avoid shifting your weight to the right side. This counts as one rep.

4. Complete two sets of 12 reps for each leg - one set clockwise, and the other counterclockwise.

Exercises for Thoracic Mobility (Torso and Rib Cage)

Deep Lunge with Windmill (2 x 6 reps per side)

1. Kneel in a split stance with your right foot forward and your left foot back. Square your hips. For an easier modification, you can rest your back knee on the floor.

2. Bend your right knee so that it is at about a 90-degree angle.

3. Place your right hand on the floor and left arm off to the side

4. Allow your left arm to go up and around with your eyes focused on the moving arm. 

5. Keep your shoulders relaxed, your hips even, your chest open.

Posterior Line Stretch (2 x 10 reps)

1. Sitting down, interlace your fingers and pull your head downwards, bringing your chin closer to your upper chest.

2. Make sure to round the upper back.

3. Aim to feel a stretch between the shoulder blades.

4. Take deep breaths, aiming to breathe into the area where you feel the stretch.

5. Raise your head back up while exhaling, and lift your chin and elbows up toward the sky.

Try any of the following exercises for the next week, as often as you remember (at least once every two days), and let us know how you feel!

How to Maximize Workouts by Phasing Your Training

We all work out for different reasons. It could be to lose weight, to improve at a new skill, or to lift heavier weights. Whether your goal is general overall physical fitness or strength and conditioning, the body must follow specific training phases in order to achieve certain outcomes. 

The primary phases are broken into: stabilization, strength, and power. Within these high-level phases of training, there are sub-phases including stabilization endurance, strength endurance, hypertrophy (muscle growth), max strength, power, and max power. 

In order to see results from any training phase, the principle of Specific Adaptation to Imposed Demands (SAID) must be kept in mind, along with repetition tempo.

What is SAID?

According to BetterMovement.com: “The SAID principle is one of the most important basic concepts in sport science. It means that when the body is placed under some form of stress, it starts to make adaptations that will allow the body to get better at withstanding that specific form of stress in the future.” In other words, “the body is always trying to get better at exactly what you practice.”

What is repetition tempo?

Repetition tempo is the speed or timing it takes to perform each repetition of an exercise. Each rep consists of three parts: Concentric Contractions, where the muscle is actively shortening, Eccentric Contractions, where the muscle is actively lengthening and Isometric Contractions, where the muscle is actively held at a fixed length.

Here’s a simple diagram to explain the parts that make up repetition tempo:

One example of the many tempos available is a 4/1/2/2 tempo, where you lower the weight for 4 seconds (eccentric contraction), hold it for 1 second (isometric contraction), raise it for 2 seconds (concentric contraction) and hold it for 2 seconds (isometric contraction). 

Now that you know some of the basic terms, let’s dive into each phase!

Stabilization/Strength Endurance (Foundation)

Stabilization is the first and foundational training phase and it focuses on using one’s body weight to correct posture and maintain joint support. This requires high amounts of balance, controlled movements, and endurance from the parts of the body you are working out. When an injury occurs, rehabilitation begins in this phase. Some examples of stabilization exercises include a single-leg squat with a three-second hold or a dead hang. 

Strength endurance emphasizes producing force over an extended period of time.  Performing multiple repetitions with 30-60 second rest periods between each set can have effective results that include decreased body fat and increased muscular endurance. The rep range for the stabilization and strength endurance phase is 12-25 reps, for 2-3 sets.

Hypertrophy

The next phase of training when you have mastered the foundations of stabilization and strength endurance is hypertrophy. This is when the muscle increases in size due to increased levels of tension. This phase of training is recommended prior to the maximum strength phase because an individual will make more “gains” in this phase, which will eventually accommodate heavier loads. 

Bodybuilders are usually in this phase for the majority of an annual training cycle (macrocycle). For beginners, it takes approximately 4-8 weeks to see visible improvement in this phase. The most effective rep range for hypertrophy is 6-12 reps, for 3-6 sets. 

In this phase, you should be progressively increasing the weight used to perform your reps. A good rule of thumb is that when you can perform 3 sets of 10 reps in good form for three workouts in a row, then it is time to increase the load.  

Maximum Strength

After achieving mastery over the foundational and hypertrophy phases, max strength is the phase where you get to test your limits. By this point, if you have followed the correct training approach, you will have conditioned your central nervous system and stabilized your body to be ready for the heavier loads you will be introducing. 

In training for max strength, improvements can be made quickly. Workouts must be periodized (regular cycles of stress and recovery scheduled in) in order to see additional improvements. The most effective rep range for max strength is 1-5 reps, for 2-6 sets. 

What is periodization?

Periodization refers to training that is structured around periods of progressively-loaded training stress followed by rest. This method is advocated by sports scientists and trainers because the body’s natural state is one of adaptation. Adaptation is the process of progressively getting better through pushing your body to its limit and letting it fully recover. 

When you train hard, you actually tear your muscle fibers; when you rest and recover, those fibers heal, rebuilding the muscle so it can handle similar stress in the future. It is the rest that follows training that allows your body to get stronger.

This approach can be adapted to any type of workout you do - whether it is weight lifting or cardio workouts such as running or cycling. You want to build in workouts where you are lifting your maximum weight or running at your maximum pace, and then dial it back on subsequent workouts. This will firstly give your body a chance to feel what it’s like to recover, by doing a less intense amount of work. Secondly, once your body has recovered, you’ll get the big stimulus of completing another challenging workout, with a fresh - and stronger - body. 

As the TrainingPeaks blog put it: “Think two steps forward, one step back.” Without periodization, you will typically be putting in medium effort all the time. Not only will that slow muscle growth and endurance - it also makes for more boring, repetitive workouts.

Power

Power is the final phase of training. This phase focuses on generating the greatest possible force in the shortest amount of time. An extraordinary level of strength must be achieved to fully comprehend the potential of power development. 

To amplify training, both heavy and light loads must be moved as fast as possible to craft the adaptation of power. The two effective rep ranges for the power phase are 1-10 reps and 1-4 reps, for 3-4 sets. 

Summary

By identifying your training goals you can create a training calendar which progressively builds on each phase of training. Keep in mind that you do not have to add hypertrophy, max strength, or power into your training programs to maintain general fitness - these are phases typically pursued by elite body builders. 

However, it is recommended that you cycle through the first two phases of training (stabilization and strength endurance) on a periodic basis. Use the stabilization phase as a chance to incorporate corrective exercises. 

To find out more information on training phases and how to tailor the right training program for you, contact hello@urbnplayground.com.

Training for Strength vs. Training for Growth: What You Need to Know

In the world of personal training, muscle size and strength mean two completely different things. Strength training targets the neuromuscular system to make muscles stronger, while the goal of building muscle size involves modifying muscle cell physiology to make muscles larger.

Your performance goals and appropriate training approaches will be different depending on the desired outcome: muscle or strength. It is possible to achieve both, as long as you have a precise periodization of exercise programming. Wow! That’s a mouthful! 

Don’t worry; we’ll break it down for you and provide tips on how to take your strength, size, or both to the next level. Grab your mat, bands, and water bottle, and be prepared to work up a sweat! 

What is Periodization?

First, let’s start off by defining what is periodization. Periodization is defined as the “long-term cyclic structuring of training and practice to maximize performance to coincide with important competitions.”  

In simple terms, it is a system which plans for training variations in muscles targeted, intensity, and volume.

What is TUT?

Time under tension (TUT) is by far one of the most important exercise techniques but continuously gets overlooked. In both muscle-building and strength-building exercises, TUT is used to describe how long a muscle is held under tension or strain per set or exercise (we’ll see again why remembering this concept is important as you choose how to implement your rep schemes and sets for varying goals like strength, size, power, or endurance). 

TUT also takes into consideration exercise tempo focused on eccentric, isometric, and concentric actions.  For example, 8 reps on a front squat lasting 3 seconds down (eccentric) and 2 seconds up (concentric) would be 5 seconds per rep and therefore 40 seconds total TUT. 

Building Bigger Muscles

The ability to increase muscle mass is influenced by genetics, nutrition, and a tailored physical fitness routine, namely in the phase we trainers refer to as “hypertrophy” (by definition, this means an increase in muscle mass).  Ideally, this phase includes time under tension (TUT) and a moderate weight modality. During TUT workouts, you lengthen each phase of the movement to make your sets longer.

The most effective rep ranges for hypertrophy are 6-12 reps, for 3-5 sets, per exercise. Depending on your exercise level, begin with a higher rep range with moderate intensity or weight load, then, decrease the reps and increase the intensity. 

Getting Stronger

Strength does not increase muscle size but rather increases the muscle integrity against heavy loads. An individual can be strong without having large, visible muscles. 

Increasing strength means you can lift and move heavier loads for a shorter period of time. Here, the TUT is shorter in duration than in our strength phase; for example, your workout may call for you to bench press 225lbs for five reps each set whereas the hypertrophy phase would have 8 reps each set.

To build strength, the most effective rep ranges are 1-5 reps.

What if I want BOTH increased strength and muscle mass?

If you desire to increase strength and muscle mass simultaneously, you would have to strategically periodize your weekly training routines. It is recommended that you focus on hypertrophy first and progress to strength after you have mastered the basics. 

Below is an example of a periodized workout program that can be followed, switching between hypertrophy and strength, to gain the benefits that will increase both strength and muscle size. 

• DB Squat into a shoulder press - 3x12 or 3x6

• TUT Push ups (3-2-1) - 3x12 or 3x6

• Chin ups - 3x10 or 3x5 

• Lateral Raises - 3x12 or 3x6

• Reverse Lunges - 3x12 or 3x6  (ea leg)

Need some help with programming to gain size, strength, or power? Contact hello@urbnplayground.com

Couch to 5k: Q and A Follow Up

Thank you all for joining us on our recent Instragram Live session for our Couch to 5k Q and A with co-founder Amy Blitz and 9-time marathoner and RRCA certified run coach Angie Knudson! In case you missed it, here’s the skinny on starting out your running journey:

So, how do you start running?

1. Abandon your expectations of greatness when you begin running. It is a process that takes time and patience. This patient approach will keep injuries at bay.

2. Focus on time running vs distance goal (example, building up to 20 or 30 continuous minutes of running.)

3. Begin a program using a walk/run protocol (see below)

4. Once you have a 30 minute continuous run in your pocket, you can begin to focus on either increasing distance while keeping your pace consistent, or improving your pace, and keeping your distance the same (remember that distance and speed are two different goals). 

Angie (on the right) with pro runner Lauren Fleshman!

The Walk/Run Approach

There are loads of resources on a walk/run approach (perhaps one of the most famous resources is the Galloway Method) . The simplest way to look at it is to break up your workout into alternating periods of walking with periods of running. 

As you progress, you’ll slowly decrease the time of walking intervals, until you’re able to run continuously. 

Walking time should be greater than running time at first (one example, based on fitness level: 2 min run/3 min walk, repeat for 15-30 minutes total. If very deconditioned, start with just 30-60 second running intervals and incorporate longer walking intervals).

Expect a 6 week timeline to build up to continuous running (that’s with a minimum of 3x a week of your walk-run program). Some people may progress sooner, for some it may take more time. Mind over matter. Staying positive and celebrating those small wins “running for 5 continuous minutes”, etc., go a long way, as can signing up for a virtual 5k to keep you on track.

Common issues

• Runner’s knee

• Shin splints

• Bonking

• Increased appetite

Unexpected Perks

• Stress relief

• Sleep better

• Increased metabolism

Helpful Exercises

• Lunges

• Single leg deadlifts

• Clamshells

• Bridges

• Planks

• Rows

• Stretching, yoga, and foam rolling are also all complimentary.

Need additional help with starting a running program? Contact us and we will connect you to one of our certified coaches!