Its the latest fitness craze gaining traction in Australia, F45 gyms seem to be popping everywhere at the moment. Earlier this year I wrote about fitness trends for 2016, with one of them being ‘high intensity interval training’ and ‘functional training’. F45 combines both of these and it was about time North of Here went to find out what F45 is all about.
Editor, Ali went along to F45 East Brunswick to try out a couple of classes, but firstly, lets breakdown what F45 is all about:
What is F45?
F45 stands for Functional 45, and are interval based high intensity cardio & strength based workouts that run for 45 minutes.
All movements are functional, helping participants gain better flexibility, strength and fitness. The movements performed in a session are dependent on the type of session you choose:
- “Athletica” is a cardio workout, working your aerobic fitness across nine stations, types of exercises include burpess, skipping, planks.
- “Romans” a strength based workout
- “Hollywood” a mix of both.
What is “Functional training”?
From wikipedia, “Functional training is a classification of exercise which involves training the body for the activities performed in daily life”.
That means performing exercises which help you daily to perform better at your work, the sport you play or your fitness in general. It may help you pick up heavy boxes, playing with your children or running in a fun run.
A first hand review of F45:
“I’ve worked out at high intensity before, having done CrossFit… but boy was this an intense workout! We did a variety of exercises in the two workouts I did, one was more cardio based, the other strength based. I did box jumps, chin ups, rowing, sandbag cleans, planks, skipping and more. I loved that you just turned up for a class and the workout was organised, TV screens displayed the movements which helped understand what we had to do. The instructors were friendly, informative, helpful and encouraging too, and the pumping music helped drown out the sound of your own breathing!!
Despite, burning 403 calories in the athletica, cardio workout and 365 calories in the romans workout I still had time to laugh and chat with the people around me in my group and enjoy the experience. ” Ali, Editor of North of here
Ali also had a chat with Alex, Owner of F45 East Brunswick to find out more about F45:
What makes F45 different?
Already F45 has been compared to CrossFit, however the only similarities stop at a community atmosphere (working out in a large group class), and the focus on functional movement. Here are a few things that make F45 different to any other group workouts:
- Rather than working out for repetitions or rounds like CrossFit, in F45 each workout is a time-based, interval circuit workout and consists of three training circuits (each containing three exercises),
- You generally workout in groups of three people, working for 40 seconds and resting (transitioning to the next exercise) for 20 seconds,
- TV screens to guide you through the workouts with instructional videos on the movements, and
- High energy, dance music that is pumping loud.
How is F45 programming different from other group personal training sessions or circuit classes?
F45 programming is all based around functional training, which is where all movements are focused on how the human body is naturally designed to move and function. This style of training is designed to improve daily performance around general activities, boost energy levels, improve mental and physical health (just to name a few).
The programming is extremely well structured and the HIIT (high intensity interval training) methodology is backed by science which guarantees improvements in weight loss and physical performance. The team environment drives success in everyone’s training and members aren’t competing against each other yet working together to improve their own performance every session. We have motivating personal trainers on the floor that are very hands on, so you can be assured your technique will be monitored and you won’t ever feel lost in the crowd.
Can you give North of Here readers an example of how classes might vary and the types of classes?
The sessions change every day so you will never repeat the same workout, keeping your training fun and challenging. There are 16 different style sessions structures. If you’re new to F45 Training you will firstly be introduced to ‘Athletica’cardio functional training, ‘Romans’ strength / resistance functional training and ‘Hollywood’ resistance and cardio functional training. Other workouts include ‘Brooklyn’ boxing functional training and ‘Pipeline’ core and stability functional training. The ‘work to rest’ ratio changes to suit the training style, for example the Romans workout is 35 sec work and 25 sec rest with a lower tempo and the Athletica workout is 45 sec work and 15 sec rest and a higher tempo, this structure leaves you challenged in every workout. On Saturday’s we get a live DJ in the studio to really amp up the atmosphere and make sure that all our members have an amazing training experience with the team.
What is so different about F45 and why should people give it a go?
The “Team Training – Life Changing” culture you get at F45 is what everyone needs to stay consistent with their training. The sessions are truly designed for all fitness levels, you work at your own pace whilst encouraging the people around you to train at their best. This training atmosphere motivates everyone in the session to work much harder than they normally would training at the gym or on their own somewhere else.
The sessions are 45 minutes with the world’s best training technology available to keep you on track with your training goals. You can get in, train hard, get amazing results and be on with your day. We understand that in today’s world people are time poor and find it hard to stay motivated. F45 caters for this at an affordable price and make it fun as well.
Why do you love F45?
I love the training atmosphere the most. To have a middle aged mum looking to lose the baby weight, a young footy guy looking to improve strength and the accountant from across the road training every morning before work, all working out together in a team is just amazing to me. I love working with a wide range of people, educating them around healthy living and the benefits of regular exercise. I love creating a fun environment where exercise doesn’t have to be a chore and it can be incorporated into a daily or weekly routine. I think if you haven’t tried F45 Training yet, you should definitely put it on the ‘to do list’.
Have you tried F45 yet?