Yoga and Athletic Performance

Yoga and Athletic Performance

 

Performance Yoga is geared toward the unique needs of athletes. It combines yoga, breath work, and flexibility and mobility training to maximize athletic performance. Properly practiced, yoga can improve every part of your performance, from endurance to power to speed, while also promoting overall health and wellness. 

By improving not only flexibility but also posture, body mechanics, and awareness, yoga can make every form of training you do more effective and efficient. A yoga practice can give you the following:

Increased Power

Power, strength, and speed are directly related to proper body mechanics: when our body is properly aligned, we can transmit force much more efficiently and perform better across the board. By returning your body to its optimal alignment, yoga can help you reduce power leakage in your cleans and deadlifts, improve running gait and efficiency, and help you swing, jump, or throw more explosively.

Better Endurance

By opening posture, yoga significantly increases respiratory capacity. Yoga has also been proven to dramatically enhance circulation, digestion, and efficiency of motion, which all further improve energy and endurance.

Better Balance

Along with opening the body, yoga builds greater body awareness, including balance, stability, and proprioception. As a result, not only is performance enhanced but our training becomes far more efficient.

Better Injury Prevention

The one thing that stalls progress even more than inadequate training is an injury.

By improving body mechanics and awareness, yoga dramatically reduces the risk of injury, both in training and competition, in turn increasing competitive longevity and allowing more consistent progress.

Enhanced Recovery

A significant benefit for athletes is improved recovery. By enhancing circulation and lymphatic flow, yoga not only increases strength and endurance but also allows muscles to process metabolic byproducts more quickly, and powerfully speeding healing time and re-growth.

Improved Focus

A yoga practice dramatically enhances our clarity and focus. Why does this matter? Yoga can give you the awareness and mindfulness you need to take both your training and your performance to the next level.

Yoga has also been clinically proven to improve immune function, balance hormone levels and improve stress management. All extremely beneficial to athletes.

 

We're All About the HIIT

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We're All About the HIIT

The world certainly has no shortage of fitness fads. When it comes to exercise trends, some methods are here to stay. While HIIT has become a common buzzword among gym-goers and athletes, it is certainly much more than hype.  It’s why our baseline format at ALTR is all about HIIT – #legithiit.

Why High-Intensity Interval Training (HIIT)? 
HIIT is a tried and tested training strategy characterized by rapid, powerful bursts of activity immediately followed by shorter recovery periods that can involve gentle activity or complete rest. Although HIIT sessions can be of any length, most people who follow this training approach typically workout for around an hour at a time. HIIT sessions are suitable for all levels of fitness and can be readily scaled to meet individuals where they’re at.  This is why we love #freshmeat at ALTR.  There’s a place for everyone in a session.  We dig that and know how much you get off on sweating hard with your besties, ARMY.

How does it work? 
In comparison to steady-state cardiovascular exercise sessions, such as jogging or cycling, when executed correctly, HIIT burns through more calories in much less time. The key to ensuring you invest your full effort in the session during HIIT workouts is to get your heart rate up to a peak level and maintain it at that level throughout the session. During high-intensity activities and the ensuing recovery process, your body’s need for oxygen significantly increases, which essentially means HIIT can help to increase your metabolism and ensure you to continue to burn through calories long after the workout itself.  Pretty cool stuff! We thought you’d like to know how much your hard work at ALTR pays off.

Why should I stick with it and encourage first timers to come too? 
People of all fitness levels benefit from the positive effects of a HIIT workout session. As HIIT burns through a lot more calories than steady-state cardiovascular exercise, you will be able to see the results of your sessions much quicker. Yep, we’re into that! The combination of intense bouts of rapid activity and strength training significantly increases the number of calories your body consumes. During the workout itself, your body will need much more oxygen than it would when engaging in steady-state exercise, and this will enhance your endurance over time. As such, in addition to finding that HIIT sessions get gradually easier as your fitness improves, you’ll also have more energy in your everyday life.  

Where can I do it? 
ALTR – obvi.  Know that HIIT routines can take a variety of forms. While some rely purely on your bodyweight and don’t necessitate the use of any equipment, others may involve specialized apparatus.  We’ve got all the toys at ALTR, which ensures you have a solid and varied workout that improves your performance every single time you crush it with us.  We also have a series of "HIIT the Road" workouts posted in the ALTR Life blog.

As is the case with any type of physical activity, it is important you give your body adequate time to recover between workout sessions so you can reap the full benefits of your exercise program.  HIIT it and then rest up ALTR ARMY.  Soak in the achievement you get from an ALTR session and hold onto it long after the sweat dries.  

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Sweat Sesh: Kettlebell Magic

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Sweat Sesh: Kettlebell Magic

It's no secret that we do a lot of work with kettlebells in our ALTR sessions (and no, it'snot to torture you). Why? Because these badass pieces of equipment have a ton of benefits, and help take your fitness routine to the next level.

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ALTR Sweat Sesh: HIIT the Road

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ALTR Sweat Sesh: HIIT the Road

We know how it goes - you're on spring break, a long weekend trip or visiting the cabin now that the ice is starting to melt. We know you want to always get your sweat on at ALTR, but sometimes, a good 'ole hotel room or porch will have to do the trick. 

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Get Out There: ALTR For Runners

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Get Out There: ALTR For Runners

The best things come in pairs - vodka and soda, peanut butter and chocolate, getting ALTR'd followed by getting brunch (for real). The same can be said for running and cross training. They key to crushing your next big race? Varying up your exercises. 

Enter ALTR. ALTR and running? A match made in the fitness heavens.

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History of our 'Hood

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History of our 'Hood

We dig our 'hood, and rep it proudly. It's old, full of history and our favorite people (our ALTR Army) frequent it often to visit us. Oh, and Prince once owned the space we get ALTR'd in everyday (yeah, we like that a lot). 

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 ALTR Entrepreneurs: Meet Mike

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ALTR Entrepreneurs: Meet Mike

We love our ALTR Army. Why? Because in addition to crushing your workout goals, you're also crushing your personal goals. 

And for so many of you, that means your own business. 

We're beyond stoked to kick off a blog series focused solely on our badass entrepreneurs and the businesses they cultivate on the side. First up? Our most famous ALTR Army Entrepreneur, Mike Schwandt.

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Get Out There: Staycation in the City

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Get Out There: Staycation in the City

It's February in Minneapolis - trust us, it's A-OK if you need a bit of a break.

Here's the thing - it's possible your PTO schedule or bank account don't necessarily warrant a weekend in sunny Arizona or a week on the beach in Mexico. 

The good news? It might be cold, but Minneapolis is one hell of a place for a good 'ole staycation.

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Self Care: Sleep

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Self Care: Sleep

It's kind of mind blowing, really - science tells us our bodies need sleep (one of the best things on the planet!). But most of us don't get enough of it.  

Hold up. Yep, this is crazy.

Here's the thing - sleep is good for you. Especially for those of you who are consistently crushing HIIT workouts, sleep is the secret ingredient to taking your fitness and your health to the next level.

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Trendsetters: Minneapolis Bloggers

Trendsetters: Minneapolis Bloggers

These kids don't really require an introduction (trust us, you've probably seen them on Instagram). They're our favorite trendsetters, fitness gurus, style mavens and hot spot informants. 

ALTR Sweat Sesh: HIIT the Road

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ALTR Sweat Sesh: HIIT the Road

There's nothing like getting your sweat in in our ALTR studio (preach). But we all need a vaca now and again (especially when the thermometer is in the negative digits). 

When you HIIT the road, don't forget to get ALTR'd wherever you go (the more you sweat, the more margaritas you can have, right?) 

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The ALTR Experience: Feel the Beat

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The ALTR Experience: Feel the Beat

There are a few things that set ALTR apart from the other gyms - our ALTR Army (pat yourselves on the back), our badass North Loop neighborhood, our commitment to caffeine and kombucha, the mood-inducing light show, our ass kicking workout and our raw, gritty vibe (just to name a few). 

But the big one that really takes the cake? The music. Hands down. 

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Self Care: Foam Rolling

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Self Care: Foam Rolling

It's time to get real, ALTR Army - we need to talk rest days. Don't underestimate the importance of rest days. We know you love shredding it at our ALTR studio, pushing your personal limits and crushing your goals (plus, sweating with the whole ALTR Army crew isn't bad either). We feel you. We get it. 

But to get the full benefit of your ALTR sessions, you need time to rest and recover. You put in the sweat and hard work, and you deserve to let the magic of HIIT do its work. 

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Self Care: Cupping

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Self Care: Cupping

At ALTR, we're all about balance - Russian twists followed by tacos and tequila, burpees followed by brunch etc. The same goes for self care. When you're working it and pushing your hardest, especially during ALTR SHRED, self care couldn't be more important.

One way to practice self care? Cupping. Cupping therapy is an ancient form of alternative medicine using cups to create suction over areas of pain and tension on your body. The best part? We've got a cupping expert on hand (shoutout to Dr. Matt).

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Client Spotlight: Meet Adam

Client Spotlight: Meet Adam

ALTR Army, you never cease to amaze us. This week we’re introducing you to another OG of ours, Adam Libertini (he already wins best last name).

New Year: Goal Setting

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New Year: Goal Setting

It's our favorite time of year - we've indulged over the holidays (it’s all about balance, right?), had a few days of rest and relaxation and are feeling refreshed and ready for a brand new year. 2018 is knocking on our door, and we're more than ready. 

The best way to stay on task and live with clarity and purpose in the new year?  Goal setting. There's nothing better than starting a new year with a fresh set of goals to keep you motivated and on track. 

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Meet Gabe: The Hunk Behind the Camera

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Meet Gabe: The Hunk Behind the Camera

We've gotta be honest - we really dig our photography (like, a lot). And we've got one guy to thank for that - our photographer, Gabe Stejskal.

Here's the thing about Gabe - we've truly never met anyone more kind, open-hearted and truly badass. He's a lover of life, has the biggest and brightest smile and can crush an ALTR workout like no other. 

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Gift Guide: For Your Favorite Badasses

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Gift Guide: For Your Favorite Badasses

Don't get us wrong, we love the lights, the eggnog and the tree. But the best part of the holidays? Surprising loved ones with little tiny packages tied up with string. 

After getting ALTR'd with us in the North Loop, swing right around the corner to some of our favorite shops to get something for every badass on your list. A big thanks to D.NOLO and Martin Patrick 3 for hosting us and helping us round out the best holiday gift guide for 2017. Click here for the full gift guide. 

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Holiday Gift Guide: Honoring the Hostess

Holiday Gift Guide: Honoring the Hostess

Tis the season for holiday gatherings (and we’re big fans of those). Sipping cocktails and noshing with friends and family - what could be better?

With all the holiday parties on your calendar this season, it’s important to not forget about the host or hostess. While a bottle of wine is always an appreciated gesture, the North Loop is full of quaint shops bursting at the seams with unique gifts that’ll make you want to kick that bottle of wine to the curb.