The Workouts

echo bike rogue

It has unfortunately come to light that BEFIT workouts are being used at other gyms and by people not part of our community. As such, we will no longer be posting the workouts online.

That doesn’t mean you won’t get access to our workouts. If you are a current member, you are welcome to email us and we will send you access to the current month of programming.

And speaking of current month, BEFIT will be going back to our classic workout format effective November 1st.

If you are new to us, our classic format is where we repeat the workouts for the 4-5 weeks of the month. This means every Monday in November will be the same workout. I like this format as you can gauge your progress in the workouts from week to week and across the month. We will also be making special workouts for each holiday – so keep your eyes out for a special Remembrance Day Card Game equipped to take on our busy holiday sessions.

You know I am big on tracking your workouts, so to encourage you to write down your workout stats, I have 20 notebooks to giveaway to the 1st 30 members who want to keep track of their workout stats.  These books will be in the office. Feel free to ask a trainer if you want to grab one. This will aid you in your decision making process week to week and help you make informed decisions in your workouts accompanied by the guidance of your coaches. We encourage everyone in the gym to track workout progress (it doesn’t have to be everything in the workout either), as we feel you will increase your fitness faster using informed decision making based on what you did in the last workout as well as how you feel that day.

Here’s a quick note on tracking your workout stats:

  • Let’s say week 1 the workout is 5 goblet squats x 5 rounds
  • And you squat 35lbs x 5/5/5/5/5 (the 5 means you did 5 reps in each set)
  • In week 2, you could go up to 40lbs and see if you can get 5 on each set, or you could stay at 35lbs and do more than 5 each set (this decision would be based on how you feel that day… If you feel good, go heavier weight, if you don’t go for more reps)
  • If you stayed with 35lbs and do much more than 5 reps, it would be an indicator that the weight is too light for the designated stimulus. 5 reps is a strength stimulus so you would want to be lifting something heavy you can only do for 5 or 6 with perfect form.

And speaking of strength… November and December are strength months where the focus of the programming will be on developing strength (don’t worry, there will be lots of conditioning and at it’s core our workouts are safe and effective fat loss workouts).

Especially since these just arrived…

echo bike rogue

Yes, BEFIT now has Rogue Airbikes!

rogue echo bike

An airbike is great tool for both ends of the fitness spectrum from rehabilitation to peak performance.

  • It can be used as a tool for rehabilitation as it provides safe movement with no impact as the bike gets harder the harder you pedal and move your arms.
  • It also allows the area of the injury to move and provide blood flow to the area to aid in recovery.
  • On the other end of the spectrum, the air bike can be used for increasing your VO2max, aerobic capacity, and even your lactate threshold.
  • The higher your lactate threshold, the higher the intensity you can push for a longer timeframe in the workouts as your body can prevent/buffer that lactic acid build up in the working muscles

Here is a chart for calorie conversion for your reference:

rogue echo bike, calorie conversion echo bike

Notice that:
60rpm gets a calorie in 5 secs
80rpm gets a calorie in 2 secs
100rpm gets a calorie in 1 secs.
Rpm equals revolutions per minute. You gotta move!

Our team is looking forward to getting after it in the gym with you.

Committed to your success,
Josh Saunders, BS, CSCS

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