It’s been an incredible shift to see women talking about the importance of strength and weight training for movement longevity! What was once thought of as a modality more for gym bro’s has risen in popularity due to the fact that women need to mitigate the natural loss of muscle that comes with declines in estrogen beginning in the late 30’s. While muscle helps to boost metabolic health, supports managing blood sugars, helps prevent frailty, and provides joint stability, we wanted to also shed light on the incredibly important role that stability plays in furthering the pursuit of movement longevity. Stability is a crucial component to protecting independence later in life and needs to be a part of the ongoing conversation about increasing health span! Balance training is important in preventing falls which are often debilitating later in life. Did you know that osteoporosis affects 1 in 3 women after the age of 50, and that the mortality rate of individuals who experience a debilitating fall is 33% within 1-year for older adults? Stability can play a critical role in helping to prevent these falls, as people build up their balance. Additionally, stability training also plays a part in maintaining and building bone density. There is even science that suggests that people who practice balance improve their attention, memory and overall cognition! Let’s explore some concepts further: Single Leg Training Single leg training impacts bone growth. When we bear weight through one leg (or any part of the body for this matter), we are loading through our skeletal system and sending a signal to our body that our bones need to be able to withstand this load. Bones are regenerative and will rise to the occasion of the stresses placed on them. We can get this positive stress one of two ways; by incorporating single leg balances and weight-bearing activities to promote a denser skeletal system and through impact activity and plyometrics that help to promote bone growth. Many studies have shown that jump training, or plyometrics, has a significant positive impact on bone mineral density, especially at the hip. Hip fractures are one of the most common types of fractures seen in aging women. Reflexes Our reflexes also decline with age unless we are proactively mitigating this loss through stability and reflex training! Have you ever wondered why the Pvolve trainers move suddenly from 2 feet to one and make you hold balance work for a few seconds at the top of each rep? We want you to train your reflexes and build a stronger neuromuscular connection. This means you are able to maintain stability and make real-time adjustments to your balance and equilibrium when put to the test. By training this way, you are building up the ability to prevent falls later in life.  Vestibular Our vestibular system consists of 3 parts: our vision, our inner ear and our proprioception (our awareness of where our body rests or moves in space). This is the system that allows us to maintain upright posture and move throughout our activities. As we age, our proprioception becomes less sensitive and can affect our postural control and awareness. Pvolve helps us to connect with the intricate movements of our body to strengthen those neural pathways and maintain the sensitivity and connection between the brain and the body. This type of exercise plays a crucial role in maintaining stability and balance. Pvolve incorporates various stability exercises into each workout to help you future-proof your body!

Written by Chief Training Officer,  Antonietta Vicario   Throughout February, we are highlighting our cardio classes and sharing important reminders about why one should include Sculpt & Burn and Progressive Weight Training + Cardio Circuits into their routine. I always say in my classes that the heart is definitely the most important muscle, and just like any other muscle, our heart needs to be worked for it to be healthy.   Of course, when we think of cardiovascular training, we think of heart health and burning calories, but did you know there are so many other incredible benefits to cardio training? Cardio reduces the likelihood of heart disease which is the leading cause of mortality in women. How? By improving cholesterol, helping to better manage insulin, reducing inflammation, and lowering blood pressure. Additionally, when cardio is paired with building muscle from strength training, we can manage body composition and achieve a healthy weight which also plays a crucial role in overall heart health.   One of the benefits that I personally get most excited by is how cardio is proven to help with our cognitive functioning and even prevent cognitive decline in later years. When we perform activities that get our heart pumping, our blood flows into our brain which promotes the growth of new cells and stimulates chemicals to help with brain function. That runner’s high? Well, it’s chemical. The increased blood flow to the brain produces endorphins that can help reduce symptoms of depression and anxiety. It also can lead to improved memory, an ability to focus, and an overall sharpening of our mental faculty. This protects against cognitive decline associated with aging, and research has linked cardio to preventing or delaying the onset of conditions like Alzheimer’s and dementia.    Depending on the type of cardiovascular training, cardio can help protect our bone density. Plyometric work reduces the risk of osteopenia and osteoporosis which affects 1 in 3 women over the age of 50! When we create force and impact through the body, we provide stimulus to our bones which signals for them to build stronger. Our bones are regenerative and so they respond to what is being asked of them. While all cardiovascular work helps with the heart and brain benefits mentioned above, our approach to cardio here at Pvolve protects our bones as well through the force we create in our movements. This is different than the cardio you would get from an activity like riding a bike, which does not impact bone density as it is non-impact. That’s why you’ll see us jumping, suddenly changing directions, hopping on one foot, and varying speed and force throughout our movements to provide stimulus that helps strengthen our bones. We also work speed, power, and agility which decline with age unless proactively exercised.   Last but not least, cardio activities can help you sleep better, giving your brain and body the time it needs to repair which positively effects every function of the body. It increases energy levels, boosts our immune system, and lowers the risk of chronic disease. Research has shown that engaging in regular cardiovascular activity can add 3 to 7 years to your life, likely the combination of all the benefits explained throughout this article. Inspired yet? Now while cardio can sometimes be something that people dread adding to their routine, I promise you that our unique approach, our functional movements, and our engaging trainers just might get you to change your mind and add this type of training into your routine. Aim for 2 sessions a week and your heart, brain, and bones will all thank you!