Once upon a time, there was a Fitness Novice. The Fitness Novice was well-versed in fitness group classes. She’d done lots (AND LOTS) of spinning, HIIT, yoga, barre, boxing, dance cardio, and more. But there was one place the Fitness Novice was afraid to go: the Fhitting Room.
She’d heard lots of tales about the pain inflicted upon the amateurs who stepped foot into the Fhitting Room studio. Yet she knew she had to investigate, not only for herself, but also for the readers of WW Voices. So, she booked her spot and trudged on. When she first arrived, the FN thought to herself, “I’ve got this. I’ve done stuff like this lots of times.” And in a sense, she was right. There were jumping jacks, sit-ups, and burpees — all things the FN knew how to do without falling on her face in agony.
However, once she glanced around the room and saw all the fit, toned bodies around her, she started to doubt herself again. But it was too late to turn back. So she continued on with the class led by two personable and enthusiastic “FHITpros”: Ben Wegman and Mark Ribiero. The session was broken down into groups who traveled from station to station, which consisted of weight lifting, ab exercises, kettlebell deadlifts, squats, rowing, and box jumps. “Okay, easy enough,” the Fitness Novice thought. Boy, was she wrong. Her squats and kettlebell lifts definitely needed some guidance, but she got through it.
Then she faced her true challenge. The one she never saw coming. The one that haunts her dreams to this day. THE BOX JUMPS. Why were these so hard for me?!??! Er, I mean her. Why were these so hard for her?!!?
For some reason, the Fitness Novice could not jump on the box with two feet. She would do a little skip to the box, but nope, that was not a real box jump. Ben came over to modify the height of the box, but FN still struggled. Did. She. Struggle.
But finally, out of sheer determination, she managed to get two box jumps. Then, after another round at the stations, she did five. FIVE! Could you believe it? (She couldn’t!) Ben was so proud of the Fitness Novice and he made her feel awesome about her small feat that everyone else in the class was clearly already a master at.
After the box jumps came speed rounds of HIIT moves and it was kind of torture. Towards the end, most of the class could barely move. After cooldown and stretching, Mark came up to the FN and said “Hey, I saw those box jumps. I see you.”
Just another day for the Fitness Novice. No big deal.
Just kidding! The Fitness Novice felt more powerful than she had ever felt on a regular, rainy Tuesday. And that’s the magic of The Fhitting Room.
Got questions? I’m sure you do. FHITpro Mark Ribiero answers here:
Is there a weight limit for these types of workouts/is it important to let your teacher know about health issues before the workout and why?
There isn’t a weight restriction for HIIT (high-intensity interval training) workouts. In general, the intensity of a workout is dependent on the individual’s fitness level. In other words, what may be a challenging movement or workout for one person may be not as difficult for someone else, so when doing HIIT workouts it is important to push yourself. When taking a Fhitting Room (or any group fitness) class, you should always let your instructor know of any health issues or restrictions to ensure the workout is not only effective but safe.
Because of the client-to-trainer ratio in Fhitting Room classes, the trainers are able to show the modifications of each movement so each individual can choose what movement is best for them. One of the best things about Fhitting Room classes is that the trainers have the ability to modify and adjust for each person’s specific needs.
How often should someone do these workouts for the best results?
For best results, I’d recommend interval training at least three times a week. It is a fantastic method of training that greatly reduces the chances of plateauing. Interval training allows you to modify times, exercises, and equipment very easily which gives you the ability to do intervals with any fitness goal.
Tell me about the goFHIX videos.
The goFHIX videos are meant to be “do anywhere” workouts. Almost all the videos are body-weight-only exercises so you can do them while you are traveling or do them as your workout of the day if you just want to fit in a quick workout. All workouts are designed to be done in 20 minutes or less so you can get your workout done quickly and efficiently. We have a library of videos, so you can choose what your workout will be that day; if you have more, time you can also do multiple goFHIX workouts for a longer workout.
Why do HIIT workouts work?
High-intensity interval training (HIIT) involves performing an all-out exhaustive physical effort for a short time followed by a short, sometimes active, recovery. A high-intensity workout increases the body’s need for oxygen during the effort and creates an oxygen shortage, causing the body to ask for more oxygen, during recovery. This “after-burn” effect is referred to as Excess Post-Exercise Oxygen Consumption (EPOC), and is the reason why intense exercise intervals will help burn more fat and calories than regular aerobic and steady-state workouts and translates into a metabolic boost for up to 48 hours after a complete high-intensity routine.
High-intensity interval training taxes both the body’s aerobic and anaerobic fitness levels. Aerobic fitness increases the body’s need for oxygen and anaerobic builds muscle. Our workouts combine strength and cardio and over time will increase your endurance and make you stronger at the same time.
What is an ideal weekly fitness plan for someone who wants to combine Fhitting Room–type workouts with yoga/running/cycling/etc. and is trying to lose weight?
When discussing the most effective workout plan, every training regimen differs depending on the individual. That being said, adding Fhitting Room classes or HIIT training to your regimen will assist in any weight-loss goals. Fhitting Room workouts can stand alone on a day of training and will cover your cardio, strength, and endurance all in one. If coupled with yoga, running or another strength session, the ability to alter times and exercises gives you the freedom to touch more than one type of training in a day. HIIT is versatile and efficient; that’s why it is one of my favorite types of training.
Why is working out in groups a good thing?
Working out in a group atmosphere can take your training to the next level. In classes people tend to push themselves harder and hold themselves more accountable because they are surrounded by like-minded people who are there for the same reason — to work hard and have some fun while doing it.
In our classes, people get personal attention, like a one-on-one training session as well as the sense of community and the slight bit of competitiveness that happens in group classes. If you see the person next to you still working, it makes you want to keep going, too.
What is the benefit of the two-teacher classes?
As simple as it may sound, the benefit of two instructors is another pair of eyes watching your form and giving you modifications if needed, as well as challenging you to push yourself. During a workout something can go wrong in a split second so having two instructors in class increases the level of safety. We are working together to keep an eye on everyone’s movements and technique. Not only are we keeping you safe but we’re also bringing two separate extremely high-energy instructors together, which makes for an energy-filled class!
What do you think are the most effective moves taught in Fhitting Room classes?
We work a lot with kettlebells at the Fhitting Room. Kettlebells can be used to train in a variety of modalities such as strength training, cardiovascular workouts, and endurance training. One of my favorite movements is the kettlebell swing. This movement challenges your endurance, strength, and works the full body from your glutes, hamstrings, abs, and back.
What’s the difference in the various types of classes offered at Fhitting Room?
We do a Signature FHIX class at the Fhitting Room. The class is 50 minutes and includes strength, cardio, and endurance. The class will always be a full-body workout and you will leave feeling stronger and accomplished.
Check out The Fhitting Room.
Talk to me about your favorite workouts on Connect, @heybailay.
Read more posts from The Fitness Novice.