When you’re not at Rozzie Fitness

Our members often ask what type of physical activity they should do outside Rozzie Fitness.

The answer will depend on each person’s circumstances, but here are the options we typically recommend:

Movement

One of the best things you can do on a daily basis, including days when you go to the gym, is move around.

This isn’t structured exercise. It’s getting out of your chair once in a while to walk around the office or your house. Or switching to a standing desk for a few minutes.

Bodies work best when they aren’t stuck in one place all day, so any movement you can do will be helpful.

Cardio

Our workouts focus on strength and short, intense bouts of cardio. So adding additional cardio, especially endurance, is a great option.

There are all sorts of ways to get your heart going: running, biking, walking, swimming, dancing, and many more. Find something you enjoy!

Mobility

We include mobility exercises before and after the strength portions of our workouts, and we’ll add extra mobility if someone needs it. For example, if they’re working on increasing range of motion or have a perpetually tight muscle. But mobility is a great thing to do on your own as well. You can do a morning or evening stretching routine (ask us if you need ideas) or a short foam rolling session at home.

Strength

If you’re lifting weights in a way that challenges you two to three times per week, then you’re meeting the generally recommended amount of strength training. But if you caught the strength-training bug at Rozzie Fitness and want to add more outside the gym, there are a couple options.

The first option is to focus on exercises that require additional training. The best example of this is pullups. Because they’re so challenging, you’ll make the most progress if you work on them three or more times per week. Depending on how many times you do them at Rozzie Fitness, this might mean getting a pullup bar at home. Even hanging on the bar with your shoulders down and back will help you make progress.

The second option is to add more full workouts. If you do this, let your coach know so we can adjust your programs to avoid overtraining. 

**

The best option for what you do outside the gym is ultimately the activity you do consistently and that makes you feel good. Play around with different approaches until you find something that works. And when your motivation for that type of exercise lags, try something new!