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low-impact

  • 🏋🏿‍♀️CROSS-TRAINING WITH FIERCE TO UP YOUR FITNESS GAME🏋🏻‍♀️

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    Jessica Sharpe

    Whether you’re a ski bum, yogi, an avid cyclist or running addict, it can be a struggle to find the perfect the right cross-training routine. There is no denying that cross-training will improve your physical fitness level, keep you injury-free, and help maintain balance and fun, so why choose Fierce as your cross-training option? Well, we are glad you asked!

    Fierce Movement® is the perfect complement to any cross-training or regular fitness routine. One of the many reasons our clients are obsessed with Fierce is its ability to incorporate cardio, strength, endurance, body composition, and flexibility into every move. Simply add Fierce Movement® into your regular fitness routine a couple of times a week and watch your fitness game improve.  

    Why athletes love Fierce for Cross-Training 

    Athletes at any level tend to perform a lot of repetitive movement while they are mastering their craft. Doing the same movement over and over again in your fitness routine can create a barrier in gaining muscle, thus making your progress plateau. Incorporating other effective forms of training, like Fierce45®, into your regimen will help with overall endurance, stamina, and increase muscle growth. 

    Fierce Movement® was born through the acknowledgment of the pitfalls of high-impact, repetitive workouts, and the damaging effects such movements can cause on the body. The Fierce method challenges your body by combining the strength-building components of weight lifting with the low-impact techniques of traditional Pilates. 

    The Benefits of Fierce for Cross-Training 

    • Fast recovery: By performing slow-twitch muscle movement, instead of your typical fast-twitch muscle movement, your recovery time speeds up, ultimately allowing you to cross-train and still get right back to doing your favorite activity.

    • Low impact: Fierce45® classes are tension-based, which means there is little to no impact on your joints. But with the ability to add 8 – 150 lbs. of resistance, you can still see the same muscle gain benefits you would see in higher-impact workouts like weight lifting.

    • Increased stability: Using a type of muscle activation called co-contraction—which means that muscles all around the joint are working at the same time instead of one at a time—the stability around your joints improves and makes them less prone to injury.

  • FIERCE MOVEMENT FOR ALL

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    admin

    We had the pleasure of interviewing our resident physical therapist and Fierce Movement coach, Rachel Carter, for this week’s blog. Catch her in the studio for a great class and after for some help with recovery! 

    Q: How does the low-impact and high-intensity aspects of Fierce Movement allow you to do this method at every stage in life?

    A: The phrase “low impact” is key-  this means there is little to no compressive or shearing forces on the joints.  This means less wear and tear over time, which makes Fierce Movement appropriate for every age and phase of life- from pregnant and postpartum mamas, to pro athletes, to post-surgical and aging clients as well!

    Q: What does high-intensity and low-impact mean? What are the benefits of these types of exercises?

    A: High intensity means it’s effing hard. Your heart rate is UP (my HR monitor has read up to 178 BPM during class- similar to a sprint interval on the track or indoor cycling) But the combination of high intensity AND low impact is hard to come by in any form of exercise.  Fierce Movement is incredibly unique from that standpoint.

    Q: Is it easier to recover after a high-intensity low -impact work out?

    A: Absolutely- because higher IMPACT exercises like running, box jumping, or plyometrics cause more strain to the cartilage, ligaments and tendons. More strain means an increase inflammation not only in those tissues, but throughout the body.  Whenever there is an increase in inflammation, the body takes longer to “heal” and come back to baseline.  That being said, we do tax our muscle tissues in Fierce Movement in a very unique way and intelligent recovery should still be part of any training program.

    Q: If you’ve done Fierce Movement for a couple of years, what are some changes you’ll notice vs. doing a high-intensity & high-impact workout long term?  

    A: First, as our tag-line: hard every time, implies even if you’ve done Fierce for several years, you NEVER reach a plateau and it truly is still hard, EVERY TIME.  You will notice significant improvements in strength, core stability, muscle tone, body composition, posture, and fewer nagging aches and pains.