A Physical Therapist's Guide to ClassPass
Happy New Year!! We did it, another year down!
Now it’s resolution time. January is a great time for a mental and physical reset, and the best resolution for a reset is to BE ACTIVE! If your resolution is to get in the gym or join a rec team – awesome, love it! If your resolution is to participate in workout classes, I’ve got a treat for you!
Here’s the thing: Selecting workout classes can be a challenging task. If you are going to pay for classes and take the time to participate in them, you should consider several factors. First, you want to actually enjoy the class (or you won’t do it again). Second, the class should be appropriately challenging (so you can fully participate without dying!). Third, the class should be suitable for the status of your body/injury/goals (to prevent injury and achieve goals).
So – If you are finding yourself a little hesitant in setting and maintaining your 2019 workout goals because you’ve got specific health and wellness limitations, here is your physical therapist’s guide to ClassPass (also applicable to workout classes in general).
*Note: Specific studio names were not included. If you have questions about great classes, feel free to contact me at Elizabeth@wellequiptpt.com!
A Physical Therapist's Guide to ClassPass
What is Class Pass?
ClassPass is a fitness membership that allows you access to workout classes and studios in your local area. Rather than paying a large sum of money for packages to attend classes provided by one (or several of your favorite studios), ClassPass allows you to try a variety of classes and studios at a reduced rate. Want to cycle one day, do a barre class the next, enjoy a hot yoga session the following, and try reformer pilates after all that? Go for it! For a great price, you have the freedom to workout at a majority of the studios in your city, commitment-free.
Where do I start?
Browse the app for classes that peak your interest. Read the description and make sure to check the activity level and potential requirements before committing to the class. I have found it super helpful to read the reviews provided by people who have actually taken the classes. They provide great insight towards what to expect from specific trainers and class types, and even show you what the classes are rated highly for, such as strength training, cardio, meditation, stretching, etc. If you’ve got specific health and wellness limitations, here is your physical therapist’s guide to ClassPass.
General Information on Classes:
Pilates- Pilates is a well-known exercise method to help strengthen, stretch, and balance the body. Pilates can help improve posture, core strength, and balance, allowing for potential reduction in low back pain while enhancing strength and positive energy. Pilates can be completed as a matt class or on reformer towers.
Barre- Barre is a low impact, total body workout with a foundation of isometric contractions. Isometric contractions consist of contracting muscles in a static position. Isometric contractions produce an effect called analgesia (fancy word for pain reduction!). Barre is also good at isolating deep spinal stabilizer muscles that can be beneficial in reducing low back pain. Barre classes are fantastic classes to ease into toning.
Cycling – Cycling is an excellent low impact way to improve cardiovascular endurance. Cycling works the quads, hamstrings, glutes, core, and calf muscles while also elevating heart rate.
Yoga- Yoga is a practice that aims to connect the mind, body and spirit. Yoga practice includes meditation, breath control, and adoption of specific bodily postures that often involve mobility and stability requirements.
High Intensity Interval Training – HIIT is a method of exercise that alternates bursts of high intensity training with recovery periods. HIIT affects metabolism for hours after the workout is completed. HIIT can include running intervals as well as bursts of strengthening exercises.
Maximize Strength and Boost Metabolism:
High Intensity Interval Training will boost metabolism and push muscles to the point of overload (which improves muscle tone!) HIIT classes are often in the form of running + isolated muscle strengthening. Usually, half of the class includes interval running and the other half includes resistance training.
Cardiovascular Endurance Training
Cycling is great for cardio care! These classes are usually 45 minutes of elevated heart rate with recovery bouts mixed in.
Running classes + resistance training are also great cardiovascular endurance work. These classes include interval running + resisted weight training.
Strengthen + Tone Without the Cardio Component
Try Lagree Pilates on reformers. These will isolate muscle groups, emphasizing different types of muscle contractions to build muscle tone!
Barre is also a great way to add resistance training for muscle toning results.
Relax + Rejuvenate
Yoga is a great practice to improve the mind – body connection. Yoga (and hot yoga) will often leave you with a refreshed feeling.
So, you're worried about aches and pains?
Low Back Pain
Pilates is the best place to start. Pilates focuses on protecting the spine while activating and controlling the deep stabilizer muscles. Pilates will help you improve strength and stability.
Barre classes are a bit more challenging than pilates, but are beneficial for low back pain due to core weakness. Barre classes work the whole body and are great for muscle toning.
Lower Extremity Pain (foot/ankle/knee)
Cycling is a great way to improve cardiovascular endurance in a low impact setting. This helps prevent increased pain and irritation at the foot. *Be sure to educate yourself on bike set up to prevent knee pain*
Pilates is low impact and will improve stability and strength. Pilates is a good way to improve muscle tone while preventing irritation at the foot/ankle.
Yoga can help improve foot/ankle strengthening and proprioception, as it is demanding on the body's balance systems and strategies. If weakness is a concern and the goal is to get back to running, jumping, and sports, try yoga.
Upper Extremity Pain (shoulder/elbow)
Cycling maintains and improves cardiovascular endurance without placing excessive demand on the shoulder. However, it is advised to pay attention to your posture throughout the ride and avoid jumping out of the saddle in third position.
Pilates is good for stabilization and muscle toning. Be mindful, that you may have to modify or opt out of the shoulder portion of the class. This is totally fine, and easy to do without weight!
Yoga can be a good choice if mobility/stiffness is the primary concern. This is good for shoulders that do not experience pain, but would like to improve mobility. Yoga incorporates weight-bearing positions through the shoulder that can strengthen and improve mobility at the joint.
Hip Pain
Pilates is a great option as it is good for deep spinal stabilization without putting the hip in compromising, high demand positions.
Workout classes can be scary – but remember, everyone has been there at some point in their wellness journey. Showing up, listening to your body and giving your all shows immense courage and strength – and once you find the workouts that are best suited for you both mentally and physically, you will be well on your way to reaching our New Years’ goals! Happy ClassPassing!