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Buzzle: Well being & Physical fitness
Barre class is a highly effective workout and can burn up to 500 calories per session. On top of torching calories, you should have a longer body from barre in no time - that is, if you’re doing it right. Many people who take barre class report seeing few to no changes in their body and can’t understand why. Here are the top six mistakes people make in barre class to miss out on those results.
- No focus: If you’re daydreaming or zoning out in class, you aren’t getting the full benefits from the exercises. It’s a similar idea to eating mindlessly in front of the TV. When you’re distracted, the activity you’re doing holds less value.
- Eating habits: Since this workout can exert so much energy, you’ll notice an increase in metabolism and your body may need certain foods - like protein - more. While replenishing your body is a must, take careful notice to what you’re refueling your body with. Steer clear of foods that are high in caloric value so that they don’t creep up on you. Remember the mantra “calories in, calories out.”
- No cardio: Barre classes tone your muscles to make you look cut, but cardio is essential in helping zap fat. If you’ve stopped walking as much or aren’t doing any type cardio, you won’t be able to see the tone you’re putting into your physique. Try to incorporate at least 30 minutes, ideally after this strength-training workout.
- Cutting class: In order to see the results from any strength-training exercise, you need to do it multiple times a week. While you may think you have been coming this often, its easy to slip up. You can check your attendance by the week or month by asking the front desk person. To track it yourself, mark it on your personal calendar. This will not only make you stick to a routine, but it will also give you a realistic idea of how often you attend.
- Slacking off: One of the things that surprises people when they become barre enthusiasts is that the class progressively gets more difficult. It isn’t necessarily the moves that are changing, but you’re understanding your body more to make efficient use of your time. If you don’t feel constantly challenged, try to take the more challenging option when your instructor suggests it.
- Not accepting help: By listening to an instructor’s corrections during class, you can get more out of each movement. Since barre is so specific, you need to set up properly in order to reap the benefits. Pay close attention to the adjustments around you and try to learn from mistakes so you can correct your form. Also pay attention to the corrections other students are getting in class – it may relate to your own form!
Photographed at Pop Physique in San Francisco
We are pumped to share one of our fave stories from Prevention here on FitSugar!
If you’re struggling to see your six-pack, you could be making one of these mistakes.
By Jenna Bergen, Prevention
As the weather warms and Spring break approaches, we’re all forced to do that same rather scary thing: unearth the bathing suit and take a good, hard look in the mirror. I did it just last week and was relieved to see that my job as the fitness editor at Prevention had kept my abs from going too far south. Still, given all the hours I clock at the gym, I wouldn’t mind seeing a little more definition. That’s when I realized I needed to fine-tune my game. If you’ve been putting in the effort and still don’t have the abs you’re after, take heart – you’re not alone. Here are four top slipups that mess with your six-pack – plus expert fixes to get you back on track.
Your Form Is Sloppy
“The wrong form can turn an effective move into one that won’t do anything for you,” says personal trainer Jessica Smith Gomez, costar of the 10 Minute Solution: Best Belly Blasters. A few of the most common mistakes: pulling on your neck (which allows your abs to slack off), using momentum rather than muscle strength (again, a freebie pass for the abs), sagging your hips in plank, and not keeping them pulled in during every move. “You must control your abdominal wall to get any real benefit,” says Erin O’Brien, creator of Kristi Yamaguchi: Power Workout and Strong Body Ageless Body. Not sure how you’re doing? Check your form in a mirror.
We are pumped to share one of our fave stories from Self here on FitSugar!
If you aren’t seeing the results you want and you know you’re putting in the effort, it might be because you’re not getting the most from your strength training workouts. Tempo is an oft overlooked, but pivotal aspect to toning and strengthening muscles.
Tempo is the pace or speed at which you move through the reps of the exercises. “Most people do not pay attention to tempo for one of two reasons; either they are trying to do too much weight and need to use momentum (to create the movement) or they are in a hurry and rushing through their exercises,” says strength training expert Tim Bishop M.S., C.S.C.S., owner of sports performance facility, PerformFit and author of the new book Stronger Legs & Lower Body (Human Kinetics, 2011).
Next time you’re at the gym, try this tempo timing trick Bishop shared: generally, you should count about four seconds on the down (or eccentric phase), and about two seconds on the up (or concentric phase).