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FLYWHEEL CHALLENGES: ENDURANCE AND STAMINA

By May 4, 2015 No Comments

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If you think your body is the only thing benefitting from your new fitness regimen, think again. Aside from the physical effects of tackling a FLY60 or a four week Challenge, your mental state is also reaping the rewards. Building your endurance and stamina on the bike or the mat helps you deal with stress, improves memory, and provides the resilience needed to withstand and recover from the daily demands of life. Instructors Rachele Pojednic and Sue Lucia know what it takes to sustain the stamina and endurance required to succeed in your fitness routine – and in life. Collectively, they teach over 10 classes a week at Flywheel Boston and Boca. Here, they share the many physical and mental perks of committing to a routine.

 

ENDURANCE AND STAMINA ON THE MAT
Sue Lucia, FlyBarre Boca, Master Instructor
Remember back to your first FlyBarre class? Now look at you! You took a bold and empowering step into challenging yourself with four classes a week for four full weeks and now you’re IN IT! So what does it take to keep going? Endurance and stamina. It’s all about building on this to get through one class at a time.

In order to gain endurance and stamina, we have to build muscle, which, in turn builds strength. Building muscle not only helps propel ourselves further in our workouts, but it also helps absorb the stress on our joints that typically results from direct impact of certain workouts. To gain the muscle and strength we need to achieve endurance and stamina, three major components must happen:

  1. Hydration: Dehydrated muscles cannot perform well.
  2. Healthy and Well Balanced Diet: Food is the fuel our body derives energy from. Read Flywheel Challenge nutritionist Heather Bauer’s recipes here.
  3. Rest and Recovery: Just as important as working out, rest helps your body rebuild and prepare for the next workout.

Once you have set a sturdy foundation, you can begin to build your muscles one class at a time. Challenge yourself with every move – lift your leg a little higher, bend your needs a little deeper, squeeze your abs a little tighter and try a set of weights that are a little heavier. The stronger we get in class, the longer we can continue the exercise without breaking. In order to maintain the endurance and stamina needed to get through your Flywheel Challenge, remember that a positive outlook and self-love goes a long way.

You have the tools, the desire and the willpower, but what pushes you a little further to get through to the next thigh exercise, the next set of abs or the second part of seat work?

  1. The Mental Build Up: Knowing you have another set ahead of you – and that you can do it.
  2. The Burn: What’s better than burning it out in the last set of class? You earn the reward of the cool-down stretch.
  3. The Self Challenge: Knowing that you are working on a goal and challenging your body and mind builds self-confidence and awareness of what you’re capable of.
  4. The Changes: Within the first week of a new routine or challenge, you’ll start seeing results. If that doesn’t keep you going…
  5. The Addiction: Need I say more?

Five ways to stay focused, recover and do it all over again:

  1. Hold Yourself Accountable:  Weekly measurements are great incentive to keep going.
  2. Schedule your Workouts: Plan ahead for your week on Sunday – no excuses!
  3. Prepare and Plan Meals: This saves you time and ensures healthy decisions.
  4. Refuel Post-Class: Feed your muscles with a balanced meal containing a protein, a healthy carb or treat yourself to a refreshing green juice.
  5. Push yourself every day: There is only one you, so be the BEST you that you can be.

ENDURANCE AND STAMINA ON THE BIKE 
Rachele Pojednic, Flywheel Boston, PhD and Harvard Fellow
Resilience: Research shows that life stress has a negative impact on our workout routines and overall health. But, regular exercise can build resilience – the ability to withstand, recover, and grow in the face of the demands of our lives. Long duration exercise has been shown to drastically increase mental toughness and hardiness, making you more likely to get back on the bike day-after-day!

Belief in Yourself: People who exercise consistently have been shown to have improved self-efficacy, or a strong belief in your own ability to complete tasks and reach goals. By scheduling time to come to class on the regular, you will boost your personal feelings of confidence and success, both inside and out of the stadium!

Decreased Stress and the Ability to Recover Quickly: High intensity interval training (like we do on the bike) has been shown to reduce general stress on the body and increase overall recovery levels in athletes. By pounding out those sprints or climbs and then letting your heart rate recover in between each set, you decrease stress in your body overall and allow for a better recovery throughout the day! This makes getting on the bike for your next class that much easier!

Live Longer: Sure, exercise can get you through your day, but it also works in the long haul, keeping you young and vibrant! Research shows that people that exercise regularly and eat a healthful diet, can help to reduce up to 80% of chronic disease, leading to longer, healthier, more fulfilling lives!


MORE FROM THE FLY BLOG

“I never believed that I would achieve this level of fitness again in my life. My doctors are even more impressed, and continuously tell me that I have turned back my clock and added longevity to my life. My weight went from 260 to 223. My waist went from 42 to 36 inches. My cholesterol dropped to 140 without the use of medication. My blood pressure decreased significantly.  have become the best 68 that is possible for me.” Read Jay Baitler’s awesome story here.

You know the formula: Healthy eating + regular exercise = a healthy, fit you.  Many of our Flywheel instructors happen to have nutrition backgrounds and know a thing or two about fueling our bodies – especially pre and post-FLY.  Click here for their recipes and tips.

Practice proper form next you’re on the bike or mat. Here instructors Adam Wasserman and Emily Sferra share their best advice.


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