An Interview with F45 Cleveland
We first met the folks down at F45 Training at the beginning of this year when we were invited to come to the studio to set up during a new member event. We were eager to come, because, like many of you, we had run past their studio many times and were curious about it. Since that time we have continued to connect with their team which has led to us being able to offer a free F45 class for our Terra VIPs on Wednesday, April 27th at 6:30pm. To give those who are interested a better look at what F45 is, we asked studio manager, Troy Vanscourt, some more about their studio and what an F45 workout is all about.
Can you tell us a bit about F45? What is it, when did you all open in Cleveland, etc.
F45 Training Cleveland, Tennessee is a boutique style fitness studio. The F stands for functional training, a mix of circuit and HIIT styles workouts geared towards everyday movement. 45 is the total amount of time for sweat dripping, heart-pumping fun! We opened our doors to the Cleveland community in July of 2021.
What makes F45 different from someone just going to the gym on their own time? What makes F45 different from other specialty gyms?
F45 differentiates itself by focusing on Functional Training, which is a classification of exercise that involves training for activities performed in daily life and is designed to help individuals move and perform better in their everyday activities.
These types of exercises typically involve the use of your full body and multiple muscle groups, and consistent adherence can lead to a range of benefits including improved energy, body composition, metabolic function and sleep, and decreases in fat mass, stress, depression and risk of lifestyle diseases.
Our workouts are fueled and organized by the robust technology systems that we have in place. A series of TVs mounted on the front wall of our studios provide an organized, station-by-station diagram for each daily workout. With the guidance and motivation of the F45 Trainers, this system is a visual tool for our members to progress from exercise station to station throughout the workout. Integrated with F45TV, LionHeart gives you the power to accurately track your workouts, monitor your heart rate, the percentage of your maximum effort, and the total calories burned to help you reach your true potential.
The employment of our functional and circuit training workouts in a Team Training atmosphere is the final factor fueling F45 Training’s dynamism. The motivation and encouragement in a Group Training facility create a pulsing, upbeat environment where individual health and fitness goals are met and exceeded. This is what makes F45 Team Training, Life Changing!
The word "cross-training" is thrown around a lot. Can you tell us what you understand "good cross-training" to be and how it can be helpful, especially for runners?
Cross training is a widely used term in fitness today however, not all forms of cross training may be helpful, especially for runners. F45 cardio workouts are high intensity interval training sessions designed to improve cardiorespiratory fitness, physical capacity and body composition. HIIT workouts have also been linked with numerous health benefits and have been shown to reduce the risk factors associated with chronic disease.
F45 Training typically involves short intervals of high-intensity exercise, interspersed with static or active recovery periods. This type of exercise is typically performed as a time-efficient alternative to steady-state aerobic training as individuals are able to maintain high-intensity exercise for longer periods of time. Sustaining higher exercise intensities as a result of HIIT workouts is shown to promote greater adaptations in cardiorespiratory fitness.
Would you mind sharing an exercise (or two!) with us that you would recommend runners add into their routine? (and can you tell us why it would be helpful specifically for runners)
Plyo Lunge
Functional fitness exercises are associated with an increased ability to carry out daily tasks and improved quality of life. A major advantage of F45 is an increase in the excess post-exercise oxygen consumption following each session compared to steady-state training. The contribution of excess post-exercise oxygen consumption to overall energy expenditure has a direct influence on body composition. It is also well established that cardiorespiratory fitness and reductions in fat mass are strongly associated with reduced risk of metabolic disease, adverse cardiovascular events and even mortality.
Exercises that we recommend runners add into their routine:
Dead Ball Around the World + 2 Plyo Lunges
4 sets, 45 seconds work, 15 seconds rest
This exercise will promote both upper and lower body strength and stamina as you engage the shoulders, core, glutes, quads, and hamstrings.
4 sets, 45 seconds work, 15 seconds rest
This exercise will improve functional movement and balance while engaging the glutes, quads, core, calves, shoulders, chest and triceps.
Both exercises will especially benefit runners strength, cardiorespiratory fitness as well as help improve body composition.
How can our audience connect with F45? Where are you all located, can people try out a class, meet the team, see the gym, etc.
F45 Training Cleveland TN is located at 210 1st St NE, Cleveland, TN 37311 near Catch Bar & Grill and Ever After Bridal. You can connect with us on all major social media platforms (@F45_training_clevelandTN) as well as via our website f45training.com/clevelandtn , by phone at (423) 813-9253 or simply stop by the studio during our business hours!
Terra Running VIP members have the exclusive opportunity to try out a FREE class on Wednesday April 27, 2022 at 6:30pm by signing up here or anyone is welcome to redeem a trial with us at anytime by visiting our website.
Any final thoughts you would like to share?
Research has shown high intensity interval training workouts significantly reduce abdominal fat and total body mass compared to moderate steady-state aerobic exercise. Reductions in fat mass are strongly associated with a range of additional health benefits. F45 has many beneficial effects on psychological and cognitive outcomes.
More than a fitness studio, we’re a community of people who’ve come together from all walks of life to work towards the common objective of reaching our health and fitness goals. Are you interested in taking the next step toward a healthy and active lifestyle? Let’s learn how we can help you achieve your health and fitness goals with a free Terra VIP X F45 class experience!
The Benefits of Cross Training
By Sue Joyner
It’s a common misconception that in order to become a great runner you have to run all the time. While it is true that you have to run to get faster, it’s also true that more running isn’t always better. Cross training is helpful with injury prevention, injury rehabilitation, cardiovascular health, muscular balance, preventing burnout, and allowing your joints to rest from the high impact of running.
Cross training in its simplest form is anything BUT running. This often looks like cycling, swimming, body weight workouts, exercises with bands, lifting weights or yoga. It's extremely important to incorporate cross training into your weekly routine. This could look like running 3-5 days a week, and having 1-3 days specifically for cross training. The running (or not running) goals you have will dictate the best kind of cross training for you. If you have a goal to run a half marathon in 10 weeks, a great way to incorporate cross training would be to resistance training or any non-weight bearing cardio 1-3x a week.
If you aren’t training for anything specific and run because it serves as free therapy, then get creative with your cross training and try some new ways to exercise! Kickboxing, Ju-Jitzu, spin class, a hip-hop dance class, anything that sparks your interest and helps you break a sweat.
Cross training is a great way to give your body a break from running, enhance your running performance, and keep you interested in leading an active lifestyle. Try committing to 4-8 weeks of cross training a few days a week and see for yourself what it can do!
Tips to Keep Running Fun
By Brittany Katz
Let’s be honest: sometimes running can get boring. At the same time each day, you grab your same outfit, same shoes, and jog the same route at roughly the same pace. The weather is generally the same each day, and you find yourself listening to the same playlist. No wonder runners get bored! If you aren’t switching it up, you probably have stopped seeing progress physically as well. Changing up your runs will not only get you excited about working out again, but will help kick start your physical progress. If you’re looking for some fun, interesting ways to change it up on your runs, try these:
1. Intervals. Intervals are periods of running hard and fast alternating with periods of recovery. You can run the same distance and get a lot harder of a workout in by simply adding intervals! If you want to be more structured with your intervals, set your Garmin to an interval workout. Start with 30 seconds hard / 1 minutes recovery. If you don’t want to mess with technology, just choose landmarks on your run. For example, run hard from the stop sign to the tree, then recover to the driveway up ahead. If possible, keep running during your rest intervals, no matter how slowly. You’ll burn more calories by adding intervals to a run, as well as work those fasttwitch muscles that aren’t used as often during long, slow distance
Check out the trails at Johnston Woods in McDonald, TN.
2. Change up the route. If you always run out your front door and do the neighborhood clockwise, try it counterclockwise. If you always start at Greenway Park and run the Greenway north, head south instead. If you’ve never done trails, check out Johnston Woods. Changing up your route will get you out of your routine and change the elevation and scenery.
3. Time vs. Distance. If you usually run for time (for example, 30 minutes, or 1 hour) try to run for distance and forget your pace. If you usually run for distance (We see you jogging around the parking lot to get 3 miles exactly!) forget the distance and just run for time! This will challenge you to listen to your body more than your watch.
4. Don’t run. Wait, I thought this was advice for keeping running fun? It is! If it’s becoming a drag to force yourself out the door to run, take a cue from your body and don’t push it. Change up your workout. Walk the dog, do a yoga video, lift weights, or spend time stretching. We all need a break, and running shouldn’t become a chore. Take a few days off and you’ll probably be itching to get out and run again in no time!
Sick of running? Don’t force it! Try something different, like yoga.