The Ultimate Guide to a Speedy Recovery
August 15, 2022
Adding exercise into your daily routine is the first step in becoming the best athletic version of you. It’s a great way to build strength both mentally and physically. However the real progress is made in recovery. Recovery allows your body to build and repair, it is essential in the well-being of an athlete. After a vigorous workout, there may be noticeable pain in your muscles. This is due to the tiny tears that have been made in your muscles. While sore muscles are a sign that you’re building muscle, the soreness can be downright disruptive to your daily life.
Fortunately, Texans Fit offers a variety of options to decrease recovery time and get back to work. Members have access to premier recovery systems such as HydroMassage, NormaTec compression, and Cryotherapy.
HydroMassage is form of massage therapy that uses water technology to target areas of the body that may be sore or achy. It is a convenient way to provide relief to any areas of discomfort without the trouble of immersing your entire body in a water bath. HydroMassages use water jets that are strategically placed within a bed or chair for the perfect relaxation to recovery ratio.
• Reduced muscle soreness. From slight aches to muscle tension, a HydroMassage relaxes your body and provides quick relief.
• Increased blood circulation. HydroMassages increases blood circulates your blood during the massage, which helps carry nutrients to your muscles and speed up recovery.
• Overall mind and body relaxation. Lay back and let HydroMassage do all the work. Whether it’s pre- or post-workout, get your mind and body in the game with a quick session.
Cryotherapy is a relatively new development in the realm of workout recovery, but in recent years, its popularity has exploded. Today, there are many workout recovery centers and med spas that offer some type of cryotherapy. Cryotherapy only takes 2-3 minutes from start to finish. The nitrogen or electric tank gets around -166° F, reducing your external body temperature about 30-40 degrees.
The purpose in reducing your external body temperature is to induce our body’s natural way of protecting us from cold. Your blood rushes to your core in the cold. When you emerge from the cold, fresh and oxygenated blood returns to your extremities. This means nutrients for your achy muscles.
There are no known harmful effects of Cryotherapy; however it is important to read through the waiver provided to ensure your safety.
NormaTec is a system of compression devices that hug your legs, arms, or hips. Instead of kneading or pulling at the body like with traditional massages, a compression massage involves putting pressure on certain muscles of the body. This compression reduces the inflammation that might be caused by a tough workout. The simple act of pressing on the muscles also forces them to relax. Compression therapy can be intense or light – you choose the intensity level.
• Increased blood circulation. This helps maintain body mobility. The compression therapy keeps an athletes body refreshed and agile, so you can go about your daily life and into your next workout without skipping a beat.
• Decreased recovery time NormaTec serves to aid your muscles and give your muscles what they need after a workout.
• Customizable recovery. Depending on the athlete, you can change the time, pressure and what part of the body to use the compression therapy on. It's a recovery method fit for every type of athlete.
To keep yourself in the game longer, try out these recovery systems at Texans Fit. You get a free session of each when you join! Learn more at http://texansfit.com/joinnow.
Fitness Tips: HBest Ways for Students To Train Like A Pro This Summer
June 3, 2022
Summer officially starts on June 21st, but swimsuit season is here for Texas college students interested in staying fit for a hot summer.
Sure, school’s out, and there is more time for things you like to do, like sleeping in and staying up late. But just because school's out doesn't mean you should put your fitness goals on hold. In fact, summer is the perfect time to get a jump start on your fitness journey.
And, with discounts on student gym memberships all summer long, it’s easier than ever to train like a pro in a fun, quality environment with other students.
Ready to train like a pro this summer but don’t know how to, where to, or even what kinds of fitness classes you should be looking for? We’ve got you covered.
Read through our guide on the best way for students like you to stay fit during this long, Texan summer.
Look for Qualified Trainers Who Can Help You Train Like a Pro
First and foremost, you’re definitely gonna get the most out of your workout routines and classes if they’re headed by qualified trainers who know what you’re doing.
Likewise, if you wanna get in shape but don't know where to start, a qualified trainer can help you find the right path. But, how do you find one?
Here’s what to look for in a good trainer:
• The can design an exercise routine that fits your individual goals
• They can teach you how to perform exercises correctly and safely
• They are certified and have experience working with clients who have similar goals to yours.
• They understand the unique needs of students’ bodies and time constraints (summer classes don’t stop just ‘cause you’re working on that swimsuit bod!)
Overall, if you wanna train like a pro, you’ll need the right trainer. We suggest speaking with a qualified trainer and asking about their training methods and what kind of results you can expect. At Texans Fit, we have a team of experienced trainers who are equipped to customize a game plan to achieve your fitness goals. This includes trainers at all of our locations in Katy, Rosenberg, and Meyerland.
By taking the time to find the right fit, you can ensure that you'll have a positive experience working with a personal trainer.
Find the Right Fitness Class Through a Student Gym Membership
If you’re not interested in working one-on-one with a trainer then you might wanna opt for a fitness class. Not only are these a great way to stay motivated as you work out with others, but it’s a nice way to meet people, too!
As anyone who has ever tried to get in shape knows, motivation is essential to maintaining a workout routine. That's why many gyms offer student discounts, knowing that young people are often short on cash but long on motivation.
But what about the class structure itself? Can that have an impact on motivation? You bet. One study found that those who exercise in group settings are more likely to stick with their workout routines than those who exercise alone.
This is due to the fact that group exercise provides a built-in support system and a sense of accountability. In other words, when you're working out with others, you're more likely to push yourself harder and stay motivated.
And, if you’re a college student, you’ll understand just how difficult it can be to find the motivation to train like a pro.
When you combine a fun gym atmosphere with classes like Tight End Barre, Cadence Rides, Pilates Fusion, and a Total Body Blitz, how are you not gonna wanna work out?
Ultimately, if you're struggling to stay motivated, consider finding a group exercise class that you can commit to. It just might make all the difference.
Interested in what’s available to you as a student? at our three locations to see what you could be in for this summer.
Power Ride and Shred
You'll love this fusion class because not only will you get a great workout in, but you’ll have fun doing it.
Our Power Ride and Shred features 25 minutes of flat road cycling and then transitions into high-intensity interval training (HIIT). This cardio/strength session targets every muscle in your body while boosting your metabolism.
Total Body Blitz
What can 45 minutes of pure cardio do for your body? The journey to a leaner and stronger you begins with our Total Body Blitz class.
Utilizing the science of muscle confusion, this class will keep your workouts exciting so that there is no plateau or slow down in progress-you'll get into better shape much faster.
The Pilates Fusion workout is intense but also very effective in strengthening your core and making you look toned. It's not just about the exercises; it takes into account how they're done.
This class utilizes continuous movement to burn calories and help you tone muscles so that you will be drenched by the time the class is done. In a great way, of course.
Cardio Dance Party
If you’re gonna head out to dance on the weekends, why not do the same while working out? Our Cardio Dance Party class is perfect for those who need to add a dose of fun to their exercise routines.
Get your heart racing and feet moving with this exciting cardio workout that will teach you some dance moves for contemporary hits as well as Latin music. Every class is a party!
Make Sure Your Gym Has the Amenities for What You Want
What’s a student gym membership worth if the gym doesn’t have any of the amenities you want and need to train like a pro and meet your fitness goals?
When looking for a gym, it is important to make sure that the gym has the amenities for what you want to accomplish. For example, if you are a student, you may want to look for student gyms that offer discounts.
Likewise, however, if you enjoy a specific type of workout routine, you’re gonna want to look for a gym that offers those types of fitness classes. Or, at the very least, make sure they have the equipment you need to complete those types of workouts.
Let’s talk about gms with student discounts first. If that’s your biggest concern when it comes to training this summer, definitely ask that question first before inquiring about their equipment and facilities.
Most gyms have student rates available, but some gyms charge more for students than others. For example, at Texans Fit, we offer a free three-day guest pass that allows you to try out our state-of-the-art facilities, including:
• Pro-like sports turf
• 25-yard indoor lap pool
• Full-sized indoor basketball court
• Boutique-style group fitness classes
• Studio and HIIT room
• Recovery lounge featuring compression and hydromassage
• Full amenity locker rooms and sauna
We’ve got you covered with the discounts for student gym memberships and the facilities. However, if you’re looking for more, definitely inquire about a student gym’s exercise routines and classes. Mostly, this is an issue when it comes to the types of fitness classes offered and at what time of day they offer them.
Don’t Forget to Look for a Gym That Can Help You Recover From the Workouts
Look for student gyms that offer workout routines and exercise routines that can help you meet your fitness goals this summer. Definitely. However, also look for a gym that helps you recover from your workouts.
All members of Texans Fit, for example, have access to our state-of-the-art Recovery Center. There, you’ll find NormaTec compression gear and be able to receive hydro massages from experienced therapists.
You can also escape this world and all of your studies and stress with cryotherapy treatments delivered by top experts in the field. In short, you’ll be able to train like a literal pro and recover like one, too.
Train Like a Pro at Texans Fit
You don’t have to pay pro money to train like a pro, at least not at Texans Fit. If you live in Houston, Katy, or Rosenberg, we’ve got a deal for those looking for a great student gym membership.
Our state-of-the-art facility offers functional group training on an indoor turf field, as well as swimming year-round in our 25-yard lap pool with spa treatments available too!
There are also sauna facilities if that’s more your speed, or maybe some steam rooms will do the trick after working up a sweat at practice.
Ultimately, staying fit is easy with our student gym promotions, including our free three-day guest pass. Go ahead, try us out and experience the feeling of training like a total pro. Book your guest pass now at a facility nearest you.
Fitness Tips: How to Train and Recover Like a Pro
April 28, 2022
Did you know that only 30 percent of adults in the United States strength train? The American Journal of Preventive Medicine recommends about two muscle-strengthening workouts per week, and the benefits of this training can be great. Creating a consistent workout routine takes planning, but anyone can learn to train and recover like a pro with the following tips.
Here’s everything you need to know.
1. Warm Up and Cool Down
Stretching is extremely important to include in your routine and allows you to leverage your workout for better gains. Stretching encourages quicker muscle recovery as it reduces the buildup of lactic acid after your workout.
A good warm up prepares your cardiovascular system by slowly raising body temperature and increasing blood flow. The same is true of a good cool down – allowing your body to gradually decrease heart rate and blood pressure. By warming up and cooling down properly, you are preparing for a better recovery, too.
Want to warm up like a pro? The fitness teams at Texans Fit are equipped with personal trainers who can teach you their warm up tips and tricks.
2. Plan for Pre- and Post-Workout Snacks/Meals
Food is fuel - and an important part of feeling strong and alert during your workout. With increased activity comes the need for increased caloric intake and frequency of eating throughout the day.
Pre-Workout: Foods with carbohydrates make great pre-workout snacks. Carbs fuel your muscles as you use them repeatedly throughout your workout. Think foods like oatmeal, fruit, yogurt and granola, or toast.
Post-Workout: After a workout, recovery and replenishing what was lost is top-of-mind. Protein promotes a speedy recovery. Think foods like chicken, fish, yogurt, milk or eggs. Electrolytes are the minerals needed for your neurons to work properly. Think coconut water, watermelon, dairy or avocado. Omega-3 fatty acids also promote a speedy recovery and reduced inflammation. Think foods like fish, flax seeds, chia, nuts or blueberries.
Planning your meals based on your goals. With proper pre- and post-workout nutrition, you will feel your best during and after workouts.
3. Take Time for Recovery
Strength training creates small tears in your muscles that is rebuilt during recovery. Your body uses blood to carry nutrients to the muscles and rebuild. This is commonly known as inflammation. While painful, it is necessary to properly recover.
Strength training is intense work on a specific muscle group, meaning your muscles will ideally need plenty of recovery time before your next training session with that muscle group. Depending on your body, you should take 24-72 hours to recover the muscle group worked.
Muscles begin growing during rest periods. Ideally, for each muscle group you’d like to strengthen or grow, you should train twice a week.
Your post-workout meal, like we discussed above, is also a significant part of good recovery.
4. Create Consistency
As you get started, you'll figure out what you like and what you don’t like to do in the gym. This self-discovery in your workouts will help you to create a routine.
Your workouts don’t need to be monotonous, but a consistent schedule will yield the best results over time. Consistency helps your body to adapt to the work and recovery process.
Try scheduling a two to three group fitness classes each week and sticking with those class formats and times. Texans Fit offers a wide range of group fitness classes at all locations with classes like High Intensity Interval Training, yoga, cycling, and more.
5. Listen to Your Body
Listening to your body is important before, during and after a workout. As you begin your fitness journey, you’ll learn more about your body and how it responds to certain types of workouts. This is important to be conscious of as you progress.
Where many people use an app or journal to log workouts, you can also log how you feel before, during and after workouts. This will ensure you’re conscious of how your body feels and remember how you feel after specific types of workouts.
Some days, a full workout just isn’t best for you and your body. But remember, movement is medicine. Try lighter activities like a walk or a Yin Restorative yoga class. Be aggressive enough to know when to push through, but smart enough to know when you’ve pushed too hard.
6. Take Your Time
Finally, take your time. It can be easy to get caught up in what everyone else is doing – your gym partner, on social media or others around you in the gym – but you’ve got to run your own race. Your goals are specific to you, so train for yourself.
7. Ready to Train and Recover Like a Pro?
Remember, trial and error is okay. You won’t achieve perfection on day one, and you’re not expected to.
Now that we've gone over a few of the best ways to train and recover like a pro, are you ready to get started?
Finding the right gym for you is a great first step. With state-of-the-art facilities in Katy, Rosenberg, and Meyerland, Texans Fit provides state-of-the-art fitness facilities to the Houston area. Check us out online or contact us today to get started.