Total Body classes
Our classes
Once every three weeks we do a Total Body class. Giorgia fitMindset has two Total Body workouts and they include most of the GfM exercises.
15 mini rounds
3 exercises each round
Legs (strong or easy legs)
Abs (crunches, sit ups, plank)
Arms (push ups, kettlebells)
The Total Body workouts are very fast. Therefore, they are scheduled for members with some experience; ideally at least one month of membership with GfM. Being fast makes them very fun and motivating. The two Total Body training sessions are not super intense, but they are effective on our entire body.
The Giorgia fitMindet Sports Conditioning routine is planned in advance for being efficient and effective. Our goal is to work hard and reach maximum intensity without wasting time.
On the other hand, Giorgia fitMindset aims to create a new active and healthy mindset: the fitMindet. On top of working hard, we need time to prepare our body for the intensity, time to stretch and alleviate our muscles and joints from the exhausting training, and time to share ideas. All of these parts help relieve our stress and make GfM our daily, safe sport.
5 benefits
Greater range of motion. Watch someone who’s lifting quickly and you’ll likely notice that they’re only moving the weights through a narrow range of motion. Stopping before they reach full extension on a shoulder press. Returning the weights to the starting position after completing only half a bicep curl. Giving yourself the time to execute an exercise through it’s full range of motion will increase the number of muscle fibres stimulated. Muscles only get stronger within the range of motion they’re worked; that’s the ‘specificity of training’ principle, otherwise known as ‘use it or lose it’.
Better neuromuscular control. Lifting slowly requires intense concentration and focus on the muscles doing the work. Studies have shown that just thinking about performing a bicep curl can lead to (modest) improvements in bicep strength. Combine the power of your brain with the power of your body and the sky's the limit!
Reduced momentum. When you lift weights rapidly, you harness the energy of the movement you've just finished and transfer it to the movement you're about to initiate. This transfer of energy is called 'momentum' and it requires substantially less muscular effort to utilize than initiating each movement from a dead stop. Slow down to use muscle, rather than momentum, pausing slightly at the bottom and top of each lift.
Lower risk of injury. Rapid movements with heavy weights increase your risk of strains, sprains and muscle pulls. They also place your fellow gym goers at risk. Have you ever had to dodge a rapidly moving dumbbell in the gym?
Better strength gains. Muscles get bigger and stronger with increasing time under tension. The slower you perform each movement, the more time your muscles will remain contracted and under tension. In particular, slowing down the eccentric (the non-working, or easier part of each movement) phase of an exercise can dramatically improve muscle strength by simply increasing the length of time the muscle remains under tension.
The best thing about lifting more slowly? Despite spending more time on each individual rep, your muscles will fatigue more quickly, getting you out of the gym sooner than if you’d lifted faster!
