When it comes to exercising, too many people think that running outdoors will suffice. The unfortunate truth is a lengthy run on concrete, pavement or any other hard surface damages your body. It harms the joints in the knees and back. There is a better way: treadmill running.

Why Treadmill Classes Are Becoming So Popular: Enhanced Motivation

Treadmill classes are quickly spilling into the mainstream for a variety of reasons. For one, these classes are quite dynamic compared to the typical running experience. Class participants are surrounded by health conscious individuals. Exercising in such an environment is extremely motivational. It is much easier to quit a run before you intended if you are by yourself. Immerse yourself in a treadmill class and you will find that you are less inclined to cut the workout short. The presence of others really does inspire you to finish your workout as planned.

The Fun Factor
Running on your own around the block a couple of times isn't exactly thrilling. There is plenty more fun to be had in a treadmill class. A treadmill class has fast paced music, inspirational instructors and plenty of people to share the experience with. This type of environment is much more conducive to a successful workout than the typical runner's solo run. You won't feel the slightest bit bored during a treadmill class. This is the fun that your workout has been missing.

A Diversity of Challenges
One of the best aspects of treadmill classes is the wide-ranging terrain simulations. Join a treadmill class and you'll segue from light runs on flat surfaces to hill training and even interval workouts.

Social Support
If you feel a bit intimidated by exercising in front of others, it is time to let your inhibitions go. People who join treadmill classes are there to better their bodies and offer encouragement to others. Join a treadmill class and you will be surrounded by people who encourage you to keep going all the way to the end of the workout.This is a communal experience in which you will not be judged. There are even special classes where treadmill screens are covered and participants are directed to run according to feel. The purpose of such a workout is to avoid comparisons to other runners.

Downtown Athletic Club is proud to offer treadmill classes. Our treadmill training is referred to as TREK. TREK is centered on a supportive exercise environment that motivates participants to better themselves. All runners and walkers are invited to join. Contact us today to learn more.

Spring is here and summer is just around the corner, which means it's time to start thinking seriously about swimsuit season. Here are five exercises you can start doing now to help you look the way you want this summer.

1. Arm Exercises

What: Push ups
Why: Push ups work more than one muscle at a time and can easily be modified for beginners and advanced-level exercisers.
How: Starting in a plank position with your hands directly under your shoulders while keeping your back, neck and shoulders aligned. Lower your chest toward the floor. Start with four sets of five push ups each, then advance to three to four sets of 10-12 reps. Do this for three to five times a week.

2. Abs

What: The Curl
Why: This particular exercise engages the entire abdominal wall.
How: Sitting on the edge of a yoga mat or rug, roll down to your waist until your lower back is pressing into the floor. Then lift, extending your arms to hold your outer thighs. Bend your elbows wide and press your shoulders downward. Hold this position for two minutes, rest for two minutes, then do another set. Work up to eight minutes a day.

3. Legs

What: Plie Squat Jump
Why: This exercise targets the inner thighs and buttocks.
How: Place your feet at hip-width, toes pointing outward. Engaging your core, move into a squat position, making sure your knees don't advance beyond your toes. Jump as high as you can before landing softly on the balls of your foot. Try to do three sets of 25 reps.

4. Sides

What: Side Passe Dip
Why: This works the entire side body, from abs, to hips, to arms.
How: Starting in a side plank, supporting your body with your right arm. Anchor your left foot on the ground, bend your right leg until your right foot is against your left knee. Try to raise up and down, dipping your right hip to the floor.

5. Butt

What: Sprint, Back Peddle, Sprint
Why: This interval training type of move will keep you burning fat well after your workout.
How: Start in a lunge position and then explode forward, taking big bounding steps. After 10 yards, shift your hips and back peddle  to your original starting point. Repeat 10 times.

​The Downtown Athletic Club of Amarillo is an upscale club that will help you meet your health and fitness goals. The DAC offers a Bikini Bootcamp designed to keep you looking your bikini-best no matter the season.

The idea of doing yoga poses with a partner is more than simply sharing mutually-beneficial exercises. It also has to do with the notion of “unity” (what yoga means in Sanskrit), the uniting of two people. Whether you do it with a friend, spouse, or romantic interest, partner yoga has numerous benefits — from creating and nurturing trust, to better communication, to increased intimacy. Here are five great yoga poses for partners.

1. Double Forward Fold
This pose is a great stretch for your hamstrings. Start by standing back and leaving about six inches between your heels and your partner's. Hinge at the hips and fold forward while keeping your hands on your waist. If your rear ends touch when you both fold over, you'll know you're the proper distance apart. While you're still in the fold, reach back and grab your partner's shoulders or arms and pull yourselves closer to each other. Hold for a minimum of five breaths. When finished, place your hands on the floor and slowly roll up.

2. Partner Breathing
This is actually a great place to start when it comes to partner yoga poses. Start in a seated position, comfortably, with backs resting against each other. Begin alternate breathing patterns with your partner (when he or she exhales, you inhale) and continue to do this for three to five minutes.

3. Partner Twist
Start in a seated position with your legs crossed and backs resting against each other. Reach your arms overhead as you inhale, and then while bringing your right hand to the inside of your partner's left knee and left hand to the outside of your right knee or thigh. Hold for three to five breaths and then switch sides.

4. Forward Fold/Backbend
Extend your legs in front of you while sitting back-to-back. One partner will then fold forward while the other arches back. Hold for three to five breaths and then switch.

5. Back-Bending Cobra Pose
Stand over your partner, feet on either side of their thighs, as they lie on their stomach. Grasp their hands while you lift them into the cobra pose while you do a full backbend.

The Downtown Athletic Club of Amarillo offers a wide variety of group fitness classes, including various forms of yoga. Check out one of our classes for guided yoga instruction.

Hot yoga, which is also known as heated yoga or Bikram Yoga, is a form of yoga that is performed in a room that is heated to high temperatures. Traditional Bikram Yoga is performed in a room heated to 105 degrees with 40% humidity, however, many studios heat rooms between 80 degrees and 100 degrees, depending on the class and the participants. In recent years, this type of yoga has become all the rage, but few people truly understand the benefits associated with working out in a super-heated room.

Promotes Better Breathing
The heated room associated with hot yoga ensures that you breathe correctly and deeply. In fact, the poses you'll perform in the environment almost forces one's body to breathe deeply and fully. This is relaxing, and can promote better health overall.

Allows For Greater Flexibility
When muscles become warm, they become more flexible. Performing hot yoga will help you develop greater flexibility, both while you're performing poses and in your day to day life. Muscles are also strengthen through this type of exercise, which can help with soreness, aches and pains and back issues that are often associated with poor muscle tone.

Cardiovascular Benefits
Yoga is often considered a gentle form of exercise. While there are many, many benefits of traditional yoga, it rarely forces cardiovascular exercise. The heated environment of hot yoga forces the body to work harder, and raises the heart rate. Raising the heart rate is the goal of cardiovascular exercise and all of the benefits associated with it. Hot yoga combines the gentle nature of yoga, while still working out your cardiovascular system.

Healing Benefits
According to recent research, heated yoga can help to alleviate the symptoms of depression and anxiety, and may be helpful for those suffering from asthma and high blood pressure. It has also been shown to help alleviate some of the issues associated with obesity.

If hot yoga is something that you've become interested in, attend Power Yoga at Downtown Athletic Club in Amarillo.

Functional fitness and crossfit are part of the same family and are sometimes considered one and the same. There are differences, however, and deciding which program is best for you should always take into account those differences.

There's also a debate within the fitness world over which is better — functional or crossfit. The best answer is probably what works best for you, your fitness goals, and overall health.

What Is Functional Fitness?

The foundation of functional fitness is based on training your muscles for performing the daily tasks of living. This is accomplished by simulating common movements that you might perform at home or in sports. Functional fitness also emphasizes core stability by using various muscles in the upper and lower body at the same time.

For functional fitness experts, the emphasis is on a truly fit lifestyle, which emphasizes how fit one lives rather than how fit one looks.

What Is An Example Of A Functional Fitness Exercise?

A squat is considered a functional exercise because it trains the muscles you use when you rise up and down from a chair. It's an example of preparing your body to function well in an everyday task. Functional fitness exercises can be done at home or in the gym. Fitness balls, kettlebells and weights are often used in functional fitness workouts.

What Are The Benefits Of Functional Fitness Training?

Functional fitness is effective in that it involves multiple joints and muscles. Instead of targeting a specific body part, a functional exercise might involve your elbows, spine, hips, shoulders, knees and ankles. Properly applied, these exercises can make everyday activities easier and reduce your risk of injury.

Additionally, functional fitness exercises can decrease your risk of everyday injuries, such as lower back injuries, which come from lifting something heavy, such as a potted plant or a soil bag.

How Is It Different From Crossfit?

To be clear, functional fitness grew out of the crossfit movement, but functional fitness is based on the concept of moving away from machines that simulate exercise towards movements that involve the entire body. Like crossfit, you'll be able to participate in High-Intensity Interval Training, but in a more relaxed environment. If you've found crossfit to be too intense in the past — with its routines of push ups, burpees, sprints and weightlifting — then functional fitness might be for you.

The Downtown Athletic Club of Amarillo now offers an LRX Functional Fitness class. This class incorporates High Intensity Interval Training with strength and conditioning  through the use of functional movements.

Now that the hectic, eventful, and hopefully joyous, holidays are over, it's back to the daily grind. For many, that brings on the post-holiday blues and the reality of facing those well-intended resolutions from a few weeks ago.

But to beat the blues and the sudden come-down, you have the perfect remedy at your disposal — exercise. Indeed, exercise not only works on your body's health and fitness, but your mind as well.

How Does Exercise Help My Mood?

The chemistry of exercise involves several factors, including triggering the stress response, which is actually beneficial during exercise. Why? Because when you begin a workout, your fight-or-flight instinct kicks in, and a chemical reaction begins, including the release of endorphins that numb pain and pave the way for peak performance.

Endorphins also induce a feeling of well-being (runner's high being one example), while also creating a sense of clarity. The problems and stresses of the daily grind seem more manageable after a workout.

Besides improving your mood, studies have shown that exercise helps alleviate chronic depression by increasing the neurotransmitter serotonin. Exercise also helps normalize sleep, which has positive effects on the brain. Researchers also suggest exercise improves your mental state by providing a sense of accomplishment, while also improving a person's responsiveness to stress.

Exercise is a natural and effective way of dealing with anxiety. Concentrating on your workout is also a great way to interrupt the constant flow of worries running through your head.

Where Can I Workout In Amarillo?

The Downtown Athletic Club in Amarillo can help you conquer those post-holiday blues. With a staff of professional trainers on hand, the latest in exercise equipment, and a variety of group fitness classes, the DAC is a full-service club.

Here are three of the fitness classes we offer:

Functional Fitness - New to the DAC in 2016, the TRX Functional Fitness class combines high intensity interval training with strength training while engaging functional muscle movements you use throughout your day. You'll improve your health, stamina, physique and physical appearance.

Flow Yoga - A great fit for both athletes and yoga practitioners, this Hatha-Vinyasa style class combines elements of power yoga to increase flexibility while challenging your muscles. Yoga mats and blocks are provided.

Power Yoga - This class is designed to heat up your typical yoga routine — literally. Performed in a heated environment, this practice will build strength, increase flexibility and cleanse toxins, all while challenging your muscles.

TREK - Another great fitness class is TREK, which is an interval training class on a treadmill. The 30-minute workout will burn tons of calories and get your heart rate up. It's open to people of all fitness levels.

For many people, the treadmill is their go-to workout, whether at home or at the gym. Particularly during the rainy season, when people don't want to be outside, the treadmill is a simple way to get in some cardio. But what if you could get better results? If you feel like your progress is stalled out, or you are putting more time in on the treadmill with no return, maybe you’re missing something.

How Can I Get A Better Treadmill Workout?

You could run faster, or you could run longer, but if you aren’t using the incline feature on your treadmill, you could be missing out on a much more effective and challenging workout.

Don't make the mistake of keeping your treadmill incline set at zero all the time. There are several good reasons to use that incline.

Using the incline means that you will burn more calories. It's as simple as that. If you have a goal of weight loss, you should be challenging yourself to burn more calories by increasing speed and incline. Of course, you don't want to over do it, but if you’re not challenging yourself, you will not lose weight.

Will Using A Steep Incline Hurt My Knees?

No, in fact, it may be easier on them. Use common sense, though, and pay attention to your body. When you up the incline, lower the speed initially. See how it feels, and then increase speed.

There are other reasons to increase the incline on your treadmill workout. You will increase your overall endurance. This is good if you plan on running any races. Try varying your speed and incline throughout your workout.

You will also tone your body better by increasing incline. You will work glutes and hamstrings while you are burning those calories. In addition, you will strengthen your heart and lungs.

The incline feature on your treadmill can really take your workout to the next level, aiding in weight loss, increasing endurance, and toning up your lower body.

If you still aren’t sure how to up your treadmill workout, attend a TREK class at the Downtown Athletic Club in Amarillo. TREK is a group fitness class designed to add an element of  camaraderie to treadmill enthusiasts’ workouts.

When most people think of cardio, they think of high-impact exercises like running. This is how cardio tends to get a bad rap, because many of us equate it with something we don't enjoy doing. However, there are more than a few ways to fit cardio into a workout, and some of them are even fun. Take a look at a few unique cardio options you can squeeze into your workout to get your blood pressure up without doubling over in pain.

Cardio Options (Besides Running)

Equipment - At the gym, there are many ways to liven up your workout with cardio. Include the rowing machine, treadmill, or elliptical trainer in your exercise routine. Kettlebells, interval training, and battle ropes are all easy ways to work cardio into your workout.

At Home - You don't have to be at the gym to sneak some cardio into your daily routine; just perform some heavy duty cleaning, go up and down stairs, grab a jump rope, or mow the lawn.

Sports - If you can't make it to the gym but still want to get some cardio in, sports are the easiest and most fun way to inject cardio into the day. Grab a game of flag football or racquetball, or go rollerblading, cycling, hiking, or surfing to get your blood pumping.

Interaction - Did you know something as simple as taking a walk with your dog counts as cardio? What about playing outside with your kids? Childhood activities like hula hoops, hopscotch, and jumping on the trampoline are all great and fun ways to get a cardio workout in. 

Shopping - When you park at the grocery store, pick a far away spot instead of a spot near the entrance, or take a few laps around the mall next time you go shopping. 

Classes - If you'd rather get your cardio in through fitness classes, consider taking spinning, power yoga, kickboxing, hip hop, CrossFit, and any type of high impact aerobics, including step. 

Looking for a way to get fit and have fun? Head to the Downtown Athletic Club in Amarillo to put together your own customized workout plan with a personal trainer, or join up with some group classes. We also offer indoor racquetball courts, a track and a basketball court.

You've taken an important step by deciding to go to your first fitness class – one that can reap huge dividends down the road. Still, you may feel anxious about actually attending the very first class, and may be even a little intimidated.

Don't think you're alone, however. Feeling like an outsider is natural, but don't let it stop you from pursuing your fitness goals. Here are a few things to consider before you attend that first class.

1. Don't Be Afraid To Ask For Help

Arrive 10 to 15 minutes early for your first class to get comfortably situated and don't hesitate to ask your instructor about proper form and positioning. After all, proper form prevents injuries.

2. Stay Hydrated

Knowing your limits and staying within them will help you avoid problems and a key component to this is keeping yourself hydrated. Bring a full, large water bottle to class and drink from it frequently.

3. Focus On Your Own Fitness

Comparing yourself to others in the class is tempting, especially comparing yourself to someone who is at a higher fitness level. But keep in mind that everyone else is concentrating on their own form and fitness, and that the ones who can do the most also started in the same place as you – as a beginner.

4. Be Patient

Getting frustrated is part of the learning process. Like learning any new skill, it takes practice and more practice, and frustration can be the motivator to lead you to new heights. Instead, look for signs of change, and the initial soreness from that first class is one sign of that change.

5. Wear The Right Clothes

Wearing the right clothes doesn't mean sporting the latest in fashion, but wearing what's appropriate for each type of workout. For example, loose-fitting clothing is best for Zumba, snug-but-stretchy workout gear is best for yoga, while any type of comfortable sweats will work well for group personal training.

6. Eat Something Before

Your body needs fuel for the workout, especially if you're moving non-stop in a group fitness setting. Eating a banana is a great pre-workout snack, as is whole wheat toast with peanut butter.

7. Expect Ups And Downs

Progress doesn't always follow a smooth pattern. In other words, there are going to be good days and bad days; days in which the new milestone you hit in your last class is suddenly out of reach again. Expect the peaks and valleys while enjoying the ride.

The Downtown Athletic Club in Amarillo is committed to creating a non-intimidating fitness experience. Enjoy one of our many fitness classes.

Yoga is not only great for increasing your flexibility, improving your respiration, and reconstructing your vitality, but it is also great for managing stress and improving your mental well-being. If you are a beginner to yoga, grab a yoga mat and start small. Follow a few need-to-know beginner poses to help you get warmed up and prepared for your new yoga practice.

Tadasana (Mountain Pose)

This two-footed stance will help you to learn the foundation for many other poses, both easy and advanced. It will also help you to become more aware and balanced throughout the whole yoga process. Your alignment will also be shaped with this move.

To begin, stand with your feet together and pressed into the ground and your arms by your sides. Straighten your legs, and tuck your tailbone in while engaging your thigh muscles. While inhaling, elongate your body through your torso, and bring your arms up and then out. When you exhale, release your shoulder blades away from your head, bringing them toward the back of your waist. Then, bring your arms back to your sides.

Balasana (Child’s Pose)

This pose will help you to reset, catch your breath, and relax your nervous system in between more intense poses. Start in a kneeling position, and tuck your toes under. Bring your bottom towards your feet while stretching your upper body forward with extended arms to the ground. Your stomach should be resting on your thighs and your forehead on the mat.

Marjaryasana to Bitilsana (Cat/Cow Pose)

Warm up your spine and get your body ready for stretching with this yoga movement. Start on all fours on your mat, and your spine at a neutral position with your abs engaged. Take a huge inhale, and exhale as your round your spine to the sky, bringing your chin to your chest. When you inhale again, relax your abs, arch your back, and bring your tailbone and head upwards, making sure not to place too much pressure on your neck.

Adho Mukha Svanansana (Downward Facing Dog)

Start on your hands and knees, with your palms set just past your shoulders, and fingers pointing in front of you. With your toes tucked and your feet shoulder-width apart, bring your back into a V-shape. Make sure to spread all of your fingers and toes out, and push your chest towards your legs, giving your body a good stretch.

We offer yoga sessions as well as many other fitness classes at Downtown Athletic Club to help you work towards your goals in a group setting. For more information about our group fitness classes, a personal trainer, or other ways we can help you meet your fitness goal, contact us today.