We’ve all felt that sinking feeling that comes along with stepping on the scale after weeks of working hard in the gym, only to discover that the number you saw at the beginning of your exercise journey has remained the same, or even increased. The truth is there is so much more to that number you’re seeing on the scale. In fact, it can be quite deceiving in tracking weight loss because even if the number on the scale went up, that doesn’t mean you’re not progressing. Even if you’re working out consistently, there are factors that can cause your weight to fluctuate, including: Food and water ..read more

There are countless questions surrounding fat loss, with one of the most common being … does lifting weights burn fat? The short answer is yes, and here’s why. Lifting weights builds muscle, which in turn torches fat. One study published by the University of Kentucky College of Medicine reported that weight training can promote fat loss, and may even increase metabolism. Cardio exercise may burn more calories initially than weight lifting, but the benefits of lifting weights lasts well after your workout. Building muscle can help increase your metabolic rate, which means you’ll be burning calo ..read more

Those working in the corporate world know exactly how much sitting and staring at a computer screen is involved, and the data can be a bit unsettling. About six in 10 employees spend nearly nine hours per day sitting at work, which can contribute to a decreased metabolic rate, disrupted blood sugar levels, increased blood pressure and more. U.S. News & World Report notes that every hour that’s spent sitting increases the risk for metabolic syndrome and Type 2 diabetes. So it’s no surprise that employees and their employers are starting to take note of just how important it is to promote he ..read more

Whether you’re a runner, a yoga fanatic, a weightlifter or you prefer high intensity interval training; whether you’ve been working out for 30 years or you’re just getting started, there’s one thing everyone — no matter their age — can greatly benefit from: mobility. So what exactly is mobility? It’s a term you may have heard thrown around that can often be confused with flexibility. While they’re related, there’s a clear difference. Mobility is the ability to move joints through a range of motion, while flexibility involves a muscle’s ability to lengthen. Being flexible can certainly help imp ..read more

There are certain factors that may hold people back from working out: age, physical ability, proximity to a gym, lack of knowledge about exercise, but even if all of those things describe you and your current situation, it’s never too late to start working out, and it’s possible for everyone. We’ve gathered everything you need to know to safely and effectively start your exercise journey: Start Slow You may be eager to get back to the level of fitness you were comfortable with in the past, or to reach a level that someone else is at, but don’t expect your body to get there right away. Give you ..read more

There are tons of health benefits that come from postpartum exercise — it can boost energy, promote better sleep, relieve stress, strengthen muscles, and may even help prevent postpartum depression. However, jumping right back into exercise after having a baby isn’t easy — it’s brand new, unexplored territory for moms. Although you may want to, you can’t expect to get right back into the same workout routine you had pre-baby. It’s important to recognize that your body is different now, and in a very vulnerable state. Here are a few postpartum exercise tips from two CrossTown Fitness trainers a ..read more

Muscular strength and endurance are two essential components of your body’s ability to move, lift things, and perform day-to-day functional activities. Muscular strength is the amount of weight you can lift, while muscular endurance is how many times you can move that weight until the muscle gets fatigued. More technically, muscles are made up of different types of fibers called either slow-twitch or fast-twitch fibers. Slow-twitch fibers are responsible for muscular endurance, while fast-twitch fibers come in two types, A & B. Type A fast-twitch fibers are involved in both power and endur ..read more

We love indoor workouts (especially when it’s cold and rainy) but when it’s fall in Chicago, you may want to break a sweat outside instead. After all, what’s better than some fresh air and fall views while you’re exercising? At CrossTown Fitness, we offer various outdoor classes throughout the summer, ranging from high-intensity interval classes to paddleboarding. Aside from soaking up the sun and breathing some fresh air, there are numerous mental and physical health benefits to outdoor exercise. For example: It’s challenging: Yes, indoor workouts are tough. But the natural terrain of the ou ..read more

Working in the fitness industry comes with a myriad of benefits. Whatever career path you choose to go down, most allow you the opportunity to help others reach their goals, which can be extremely rewarding. Plus, the job outlook for the industry is positive. According to the Bureau of Labor Statistics (BLS), the employment of fitness trainers or instructors is projected to grow 39% from 2020 to 2030. On average, more than 69,000 openings for fitness instructors are projected each year. If you’re thinking about entering the fitness industry or making a switch in careers, there’s never a wrong ..read more

Muscular strength is defined as the max amount of force a muscle can exert in any single rep of an exercise. That could mean bench pressing or repetitions with a heavy barbell. But, as a rule of thumb, to gain muscular strength you should emphasize lower rep ranges with heavier weights. Muscular strength training is considered an anaerobic exercise, meaning that it entails bursts of activity for short periods of time that your body doesn’t require oxygen to accomplish. Very generally, it’s a type of exercise that’s designed to promote muscle strength, speed, endurance, and power. Why Build Mus ..read more