Add Strength Training to Your Workout Routine
By Alexa Silvestri
Think about how many times you have been to the gym or exercised in the last few months. What type of workout did you do? Many popular answers are cardio on the treadmill, elliptical, or spin bike. Cardio poses many benefits, including aiding in weight loss, boosting energy, and bettering sleep. In addition, cardio strengthens many bodily functions such as the heart, lungs, brain, and joints. Cardio can be the perfect mix of power and fun. However, cardio alone does not holistically improve your fitness.
Many people, especially women, can think of strength training with a negative connotation. The perception stems from the fear of “getting big and bulky.” However, this is not the case. Strength training complements the benefits of cardio; it leads to an increase in bone strength, joint flexibility, fat loss, and also improves athletic performance.
So, what is the perfect combination of cardio and strength training?
Many studies have shown that exercising at least 4-5 times a week for at least 30 minutes per session is the most effective way to tone your body. Your workout routine should include both cardio and strength for maximum results. Two strategies you can use are the following: split each workout in half to begin with strength training and end with cardio, or vice versa, or alternate full cardio and strength training workouts on different days of the week.
If you’re looking for strength training workout ideas, you can’t go wrong with following a YouTube video in the gym or in your dorm room. But there are also an abundance of group exercise classes that you can take right here on the Main Line. Some ideas for starting your strength training journey are below.
HIIT & Basic Strength Training Classes
If you are looking for a strength training class that also combines cardio, try HIIT classes! HIIT stands for High-Intensity Interval Training. These workouts are a blend of resistance training, cardio, and plyometrics that vary between low and high impact routines. If this is not for you, many exercise studios offer basic training classes, using equipment such as weights and resistance bands.
You can try these classes at Orangetheory Fitness, which is close to Villanova. Orangetheory classes incorporate the rowing machine, cardio workouts, and strength training. These classes will leave you sweaty and wanting to come back! (https://www.orangetheory.com/en-us/)
Pilates
Pilates is often misunderstood as a classic yoga class. However, pilates is more geared towards controlled movements. Also, pilates reformers are now on the rise as a popular exercise trend. The reformer machine adds greater resistance and intensity to the workout, really toning the core and building strength.
If you are interested in pilates reformer group exercise classes near Villanova, try SolidCore! SolidCore offers high-intensity, low-impact pilates reformer classes that will definitely leave your body sore and strong. (https://www.solidcore.co/)
Barre
Barre classes incorporate a mixture of yoga, dance, and pilates workouts. Barre is another high-intensity, low-impact exercise class that will improve your posture and target your glutes, thighs, arms, and core. If you are looking to add cardio to your workout, many places combine the two for barre-cardio workouts. These involve the same motions of barre with the addition of plyometrics or jumping.
There are options for Villanova students to take barre classes right on Lancaster Avenue. Barre3 is a popular option that will tone your body from your shoulders to toes. (https://barre3.com/)
If you cannot get to a strength group exercise class or do not want to hit the gym to lift or use weight machines, grab a light pair of dumbbells, ankle weights, and resistance bands. Add these to any exercise you are doing to increase intensity and target other areas of your body!
