Today we will answer the frequently asked question: “How can I incorporate (insert running, biking, HIIT, spin, etc) into my Evlo routine??”.
We will take a detailed look at the 6 different tracks we offer, how we coordinate muscle groups, specific suggestions for engaging in other forms of fitness as an Evlo member, and overall ideas to consider when mixing up your Evlo routine.
Let’s dive in!
Both the structure of our class tracks as well as our weekly programming is very intentional. Our goal at Evlo is to achieve muscle hypertrophy while avoiding overuse. Members can achieve this goal by following one of 6 track options:
Each track includes AT LEAST two rest days that we do not recommend skipping past!
This track features all full body classes, 3 times per week:
Classes can always be “shifted” to different days, but members are encouraged to take at least one rest day between these full body classes for appropriate system recovery.
This track includes the same classes listed above PLUS:
We recommend members take this track only if their joints are feeling great, they are not under high amounts of internal/external stress, and they ENJOY cardio!!
This track features separated upper/lower body build classes as well a specific core class in the following order:
Monday-Wednesday’s classes are 35 minutes or less, making this track ideal for members who crave consistency while not requiring hours in the gym!
This track includes the same classes listed above PLUS:
This track features an additional Thursday class for members who enjoy working out each day of the week. Thursday class options for the “w/o cardio” track include:
Members who incorporate cardio into their routine have one additional class option:
We see Thursdays as our “bonus days” here at Evlo! Include one of these classes if you enjoy the class style!
You can take our free schedule builder here if you’d like your schedule created for you!
In order to avoid overuse while accurately targeting each muscle group 1-2 times per week, we program muscle groups on a monthly basis. You can be confident that a muscle group will not be targeted two days in a row regardless of the instructor. In order to achieve muscle hypertrophy, you should wait at least (!!) 48 hours before working that same muscle group.
You can also feel confident that over the course of a month, no matter what track you choose, you will be actively working toward muscle hypertrophy by showing up with gentle consistency each week.
See this sample muscle group breakdown for an individual week:
Say you want to add in other forms of fitness to your Evlo schedule. Let’s break down how we would recommend doing so!
This section is for you folks who already enjoy running or long bike rides and crave having it in their routine. This is not a recommendation to add running for additional physiological benefits. You can read Shannon’s blog post on running here if you’d like an analysis on the topic!
However, we have many members who love to run and/or bike, and successfully incorporate it into their weekly routines. Cross training is crucial for runners and Evlo can serve as a perfect fit!
Of course, you can do less running/biking, but we would not recommend doing more while incorporating these classes.
Where are my high-intensity folks?? This one’s for you. Adding in your favorite HIIT class or high-intensity spin class can be a fairly seamless addition to your Evlo routine.
We recognize that there are many different types of Yoga. For the purposes of this blog, we’ve separated them into two categories: Restorative/Meditative and Higher Level Flows.
Great news- you can incorporate this style of Yoga every. single. day. if you’d like!! In fact, we highly recommend adding daily breathwork, meditation, gentle restorative flows, Yoga Nidra, etc. for the immense benefits these practices can offer. Listen to Shannon’s episode of Fit Body, Happy Joints here to learn how incorporating these practices daily can help to slow aging, improve results, and reduce your risk for chronic disease.
We totally get finding an in-person Yoga studio that you LOVE. The sense of community and joint-practice can be so powerful. However, higher-level flow classes should not be done daily in conjunction with your Evlo schedule.
Incorporating outside-of-Evlo Barre and Reformer Pilates classes can be a little trickier! As you saw above, we program muscle groups very specifically each week and it is impossible for us to know which muscle groups your in-person class might be targeting.
This schedule will allow for about 48 hours between classes. Therefore, it is more likely that your muscle groups will be recovered and ready to go if they are targeted again in the next class!
If you have been around here for a while, you know we are BIG fans of leisurely walking that is done for the sake of movement- NOT to burn extra calories on your smartwatch.
Some general rules of thumb apply when incorporating other forms of exercise into your Evlo routine.
It is important that we mention overuse and recovery in this post as avoiding overuse and prioritizing recovery are pillars here at Evlo Fitness! We recommend implementing tools to assess your recovery found in this blog post.
Along with the objective tools recommended in that post, we encourage you to get really honest with yourself by asking:
Know that no matter what, you have done enough.
Lastly, we want you to have FUN with whatever activities you are choosing to incorporate. One of our primary goals at Evlo is to create classes that feel good to show up for- not like a chore. We want you to thoroughly enjoy whichever route you take, whether that is sticking with strictly Evlo classes or incorporating other forms of exercise. Constantly re-evaluate if the plan you have created for yourself is continuing to serve you. You’re allowed to change your mind 😉
Listen to Dr. Shannon Ritchey, PT, DPT as she integrates the most current literature with her experience as a fitness trainer to give you tangible takeaways to improve your fitness.
Check out the pod