I’m not sure who still is set up to receive emails when I post something new here, but it’s been a long while since I have posted.

We are continuing to workout together, with friends, which in my opinion is the absolute best way to work out! I enjoy the relationships we have built getting to know each other, joking with each other, and growing through life together. You all motivate me as much as I may motivate you to workout. We hold each other accountable and genuinely care when someone has missed a class, or a few.

If you haven’t been to class in a while, come back! There are per class options as well as monthly options to join us! We are mostly on Zoom the next few months; however, I am hopeful we will still get a few more outdoor workouts before hibernating on Zoom for the winter.

Here are just some of the reasons I enjoy workout out, and especially with all of you!

HIIT workouts are considered important for adults, especially regarding longevity, as they can significantly improve cardiovascular health, enhance muscle function, regulate blood sugar levels, and potentially slow down cellular aging by boosting mitochondrial function, all within a relatively short workout time frame; essentially, offering a time-efficient way to combat age-related declines in fitness and overall health. 

Key points about HIIT and longevity:

• Cellular benefits:Research suggests HIIT can stimulate the production of new mitochondria within muscle cells, which are crucial for energy production and can help combat age-related muscle decline (sarcopenia). 
• Improved metabolic health:HIIT can positively impact insulin sensitivity, potentially reducing the risk of type 2 diabetes, a common concern for older adults. 
• Cardiovascular gains:HIIT workouts significantly improve aerobic capacity (VO2 max), leading to better heart health and endurance. 
• Time efficiency:Compared to traditional steady-state cardio, HIIT workouts can be shorter in duration while still providing substantial health benefits. 
• Psychological benefits:HIIT can boost mood and reduce stress by increasing endorphin release. 
• Potential for anti-aging effects:Studies show that regular HIIT may contribute to a reduction in biomarkers associated with aging at the cellular level.

Five reasons to exercise with a friend

We know that exercise is great for our minds and bodies, but sometimes it’s challenging to maintain interest. That’s why exercising with a friend can be a huge benefit. Here are eight reasons to get exercising with a friend.

1. It’s more fun exercising with a friend

You’re less likely to get bored when you have a workout buddy, especially a friend. While you’re catching up, having a laugh, encouraging each other, you’re also getting healthier. It’s a win-win.

Chatting to a friend during exercise and breaks can help time pass quickly too. You’ll have more options as well, such as a game of tennis or squash.

2. You can build new friendships

Exercising with someone you don’t know well provides an opportunity to build a new friendship. You’ll be starting with a shared interest – improving your health – which can make it easier to chat about other things as you work out.

Joining an exercise class can be a great way to meet people, get to know them better, and make new friends.

3. You’re more likely to stick to your commitment

If you’ve arranged to meet a friend for a walk or booked an exercise class, you’re more likely to keep that commitment. Not wanting to let your friend or exercise partner down can be a great motivator to show up.
And as your exercise becomes routine, perhaps after a few weeks, you’ll both find it less challenging and will more likely stick to your commitment.

On those days when you don’t feel like exercising, a pep talk from your workout buddy might be just the lift you need. You can support each other.

4. You’re more likely to succeed in your goal

Having someone to motivate you can make all the difference to achieving your goal. In fact, research has found that people are more likely to lose weight if their exercise buddy is losing weight. Bonus!

But remember, exercise is still beneficial even if you aren’t losing weight.

5. You’ll work harder with someone else around

When you exercise with a friend who’s around the same fitness level as you, you’re more likely to encourage each other and to push a little harder (to increase intensity, for example) than you might do on your own.

A friend can bring out your competitive side and spur you on. When you’re ready to give up, the sight of your friend powering on might be just the incentive you need to keep going.

References

• Get motivated: the workout you won’t cancel, Healthy Women, National Women’s Health Resource Center.
• Don’t work out alone – fitness peer support, American Heart Association.