Openfit Classes Are Addictive! So How Many Should You Do Per Week?
In a successful exercise program, consistency is vital. But in an inconsistent world, what does that mean? For many of us, our workouts have become more creative and varied than ever. Our regularly scheduled classes at the gym are now interactive sessions — like Openfit Live — scheduled via our smartphones. It’s easier than ever to exercise inside or out, with our equipment or no equipment at all. But how many classes per week should you do? We asked our Openfit trainers.
Should I Do Openfit Live Classes and a Full Program at the Same Time?
With more than 350 classes ranging in length from 10 to 40 minutes, Openfit Live is super easy to plug-and-play into your existing fitness regimen, no matter what it is. “One of the best qualities of joining Openfit is there is a class for everyone at every level of fitness,” says Openfit Live trainer Carlos Teasdale, ATC, CSCS.
If you’re new to working out and curious about what kind of fitness classes will work for you, keep it simple. Start by checking out some of Openfit’s 10-minute beginner workouts and 15-minute walking classes, either live or on-demand.
Experienced weight lifters and cardio junkies will also find classes to take your performance and overall fitness to the next level. “If you’re looking to lift heavy and build strength, I highly encourage taking a mobility or deep stretch class with a strength training class,” says Teasdale. “If you’re looking to build your cardio, I encourage taking a HIIT class in combination with a walk-and-stretch class.”
Should I Do More Than One Openfit Live Class Per Day?
No matter your goals, the key is to mix it up. You don’t want to overwork yourself by taking a string of high-intensity classes that push you too far into fatigue and toward injury. If you’re in the mood for high-intensity training but want to take multiple daily classes, balance things out with medium- and lower-intensity options.
“If you’re driven for success and want to really work out hard in a day, I highly encourage taking a HIIT class, followed by a strength class, followed by a mobility class, followed by a walk-and-stretch,” says Teasdale. That combo is something I do all the time personally.”
You might love Xtend Barre and want to follow up a live training session with one of our pre-taped classes. If you’re motivated and not exhausted, go for it! But no matter which classes you choose, listen to your body and stay alert to signs of overtraining — more on those in a moment.
How Many Times Per Week Should I Be Doing Openfit Cardio vs. Openfit Strength Training Classes?
You may have heard certain programs profess golden rules about how often you should do cardio vs. strength training in a week. That’s old-time thinking. Teasdale advises reframing the question to be more individual: Not so much “How many of each kind of class per week?” but “Which kind will help me reach my goals?”
“The trick is understanding what your goals are, then building a workout plan around your goals,” says Teasdale. “If someone is looking to improve their ability to run, then they don’t need traditional strength training as much as they need to work on actually running and building a more efficient running pattern, which is more cardio in nature. Whereas a weightlifter will need more strength training — learning how to brace the body for heavy loads.”
Your drive will also dictate how the body manages the stress of working out, says Teasdale, “so there isn’t a one-size-fits-all answer here. This is why personal trainers and fitness professionals are here to help people understand how to develop their drive and set attainable goals. Reaching out to a specialist to figure out how to build an effective program for yourself is the best choice.”
Can I Do a Recovery Class the Same Day I Do Another Class?
Recovery classes are an excellent option to take after other classes of any type. Mobility, yoga, and walk-and-stretch classes can help you cool down and stretch your muscles after an intense workout, which can help prevent injury and speed up recovery. They’re also a great option on your recovery days (when you may not do any other workouts). Meditation classes can help you recover from stress at any time of day.
How Much Is Too Much?
Overtraining is not a one-day issue, but rather symptoms of chronic fatigue and muscle soreness that persist until they are overcome. Teasdale advises being alert to these three key signs of overtraining:
- When you’re losing motivation. “When your drive begins to fade and you’re losing that spark and energy to make it happen,” he says, you may be overworking yourself. Cut back, take a break and focus on recovery.
- When your sleep quality suffers. One night of poor sleep does not mean overtraining. It is the chronic issue of poor sleep when all other factors have been ruled out. “When you work out really hard and feel really tired throughout the day, then can’t sleep that night, that is a sign you overworked yourself and need to take it easier the next day,” says Teasdale. Rest more and decrease your intensity until you start to sleep normally again.
- When you notice your performance decrease. “If you’re training regularly, but you start feeling like you can’t keep up with yourself, that’s a huge sign you’re overworking yourself,” says Teasdale. If you can usually run at a certain pace or lift a certain amount of weight, then one week that normal challenge seems daunting and impossible, then time to take a rest.” Take a week off and focus on recovery, or at least lower the overall load and intensity of your workouts.
Read more here about why recovery is so important.