August 2018 Club Fit Briarcliff Trainer of the Month Samantha Franks
Sam will be giving a free-to-member presentation in our Conference Room on Monday, August 6th at 10:30 am and Tuesday, August 14th 7:00 am
Subject: Optimizing Your Workout using HIIT & Weight Training
I’m Samantha Franks — Personal Trainer and Group Fitness Instructor at Club Fit. Exercise has always been part of my daily life. I grew up playing soccer and lacrosse and continued to play various club sports throughout college — rugby being one of them. In the last few months I’ve completed two Spartan Sprints and my goal is to get the trifecta within the next year.
Training for the Spartan races made me realize that I not only needed cardiovascular endurance but also a great deal of strength, mobility and ability to move my own body weight. I incorporate HIIT into my workouts in combination with weight training. I find that combining the two has helped me improve my overall strength, endurance and even decreased my body fat percentage. I wanted to be physically strong but also athletic and agile and I feel as though I have achieved that.
The benefits of HIIT include lowering your risk of Type 2 diabetes, decreasing abdominal fat, improving cholesterol and decreasing resting blood pressure. HIIT gives you the most health benefits in the shortest amount of time. My style of training incorporates HIIT with barbells, kettle bells and dumbbells. This type of training may be perceived as “only for young and in shape population.” This is in fact false. Research has shown that HIIT is beneficial to people of all ages, including those who currently have Type 2 diabetes, high cholesterol and even high blood pressure. What I like about HIIT is that you don’t need to be in the gym for hours.
HIIT can be done in a fraction of the time while still receiving more benefits then just steady state exercise. In addition to HIIT, weight training is ideal for increasing strength and also promoting bone development which is crucial for an aging population. The stronger your muscles, the stronger your bones will be and this reduces the risk of osteopenia and osteoporosis. I truly believe that you need to put in the time and commitment. Exercise is more then just a few hours of your week; it’s a lifestyle and something to constantly work towards. Exercise doesn’t need to be boring or tedious. Enjoy what you do and have fun with it!