The foundation of the majority of our workouts at Ola Kai Functional Fitness falls under the category of Strength & Conditioning Training. The primary objective is to enhance overall fitness by cultivating and improving strength, power, endurance, and agility. This is achieved through a combination of resistance training, cardiovascular exercise, and mobility movements.
Renowned longevity specialist Dr. Peter Attia, in his book "Outlive," consistently presents evidence supporting the idea that exercise is the foremost habit to cultivate for improved health and longevity. His research indicates that consistent exercise can increase lifespan and mitigate the risk of major chronic diseases. A study from the National Cancer Institute linked resistance training to a 9% reduction in mortality rates, while participants engaging in 130-300 minutes of exercise per week were 32% less likely to die from any cause. Dr. Attia's book offers valuable insights into leading a longer and healthier life, making it a highly recommended read.
But what does this approach look like in practice?
A typical Strength & Conditioning class is designed to address various facets of fitness. We begin with dynamic stretching and mobility exercises, targeting specific areas that will be the focus of the class.
Throughout the class, resistance training is interspersed, often beginning with a slower-paced block emphasizing core movements. This deliberate pace allows members to concentrate on form and engage in heavier lifts. The emphasis in this section is on progressive overloading, where individuals gradually increase resistance/weight or the number of repetitions, aiming to enhance strength over time. Coaches encourage members to challenge themselves by moving up in weight, promoting continuous improvement.
The subsequent class blocks vary, but the overarching goal is to elevate the heart rate, enhancing endurance and cardiovascular health. This is achieved through compound resistance moves at higher repetitions, incorporating equipment like the bike and rower, and utilizing plyometric exercises, speed, and agility drills.
Core stability work is consistently integrated into every class, enhancing stability and overall body strength.
At Ola Kai, we also recognize the mental well-being benefits derived from regular Strength & Conditioning classes. These workouts can effectively reduce stress, anxiety, and symptoms of depression. The release of endorphins during any exercise program has a positive impact on mood.
One of our most significant victories is witnessing the camaraderie and sense of community that has developed among our members. The mutual motivation and support displayed within our community are invaluable. In an era where much of our lives unfold behind screens, the mental and physical benefits of stepping out, exercising with like-minded individuals, are immeasurable.
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