26 Health And Wellness Benefits of Yoga Exercise

Looking for reasons to start getting into yoga? From enhanced stamina to adaptability to heart wellness, we have 26 benefits of yoga to encourage you to incorporate the mat into your life.

Health Benefits of Yoga

If you’re an enthusiastic yoga exercise expert, you’ve probably observed some yoga exercise advantages– maybe you’re sleeping far better or obtaining fewer colds or simply really feeling more unwinded and also secure. But if you’ve ever tried telling a beginner the advantages of yoga exercise, you may find that descriptions like “It raises the flow of prana” or “It brings power up your spine” fall on deaf or skeptical ears.

Researchers Are Discovering the Benefits of Yoga Exercise

As it takes place, Western scientific research is beginning to supply some concrete hints regarding how yoga exercise works to boost wellness, heal pains, and also pains, and also keep sickness at bay. As soon as you understand them, you’ll have much more motivation to tip onto your mat, and you possibly will not feel so tongue-tied the following time someone wants Western proof.

Incorporate the Benefits of Yoga at Work With This Routine by Nuvana!

The 26 Ways The Benefits of Yoga Exercise Affects Your Wellness

1. Improves your flexibility

Improved versatility is among the first and most apparent benefits of yoga exercise. During your extraordinary, you possibly won’t have the ability to touch your toes, don’t bother to do a backbend. But if you stick with it, you’ll discover a gradual helping to loosen, as well as ultimately, apparently impossible poses will end up being feasible. You’ll likewise probably discover that pains and also discomforts start to go away. That’s no coincidence. Tight hips can stress the knee joint because of inappropriate placement of the thigh and shinbones. Tight hamstrings can lead to a flattening of the lumbar spinal column, which can create back pain. And inflexibility in muscle mass and connective cells, such as fascia as well as ligaments, can cause poor pose.

2. Develops muscle mass toughness

Solid muscular tissues do greater than look great. They also safeguard us from problems like arthritis as well as pain in the back, as well as help avoid falls in elderly people. When you build stamina via yoga exercise, you balance it with adaptability. If you are most likely to go to the health club as well as lifting weights, you might build strength at the cost of flexibility.

3. Improves posture

Your head is like a bowling round– big, round, and heavy. When it’s balanced straight over an erect spinal column, it takes a lot less work for your neck and back muscles to support it. Move it several inches forward, however, and also you start to strain those muscle masses. Hold up that forward-leaning bowling round for eight or 12 hrs a day and it’s not surprising that you’re tired. And also tiredness might not be your only problem. Poor position can trigger back, neck, and various other muscle mass and joint problems. As you drop, your body may compensate by flattening the regular internal contours in your neck and also lower back. This can cause pain as well as degenerative arthritis of the spinal column.

4. Prevents cartilage and also joint failure

Each time you exercise yoga exercise, you take your joints via their full variety of movement. This can assist prevent degenerative arthritis or mitigate special needs by “squeezing and saturating” areas of cartilage that typically aren’t utilized. Joint cartilage material resembles a sponge; it obtains fresh nutrients only when its fluid is squeezed out as well as a brand-new supply can be taken in. Without appropriate nutrition, ignored areas of cartilage material can at some point wear out, subjecting the underlying bone like worn-out brake pads.

5. Secures your back

Spine disks– the shock absorbers in between the vertebrae that can herniate and also press nerves– yearn for activity. That’s the only way they get their nutrients. If you’ve got a well-balanced asana practice with lots of backbends, forward flexes, and also twists, you’ll assist maintain your disks supple.

6. Improves bone health

It’s well documented that a weight-bearing workout reinforces bones and also helps fend off osteoporosis. Many poses in yoga need that you lift your weight. And also some, like Downward- and also Upward-Facing Dog, help enhance the arm bones, which are specifically vulnerable to osteoporotic cracks. In unpublished research conducted at California State University, Los Angeles, the yoga exercise method increased bone density in the vertebrae. Yoga’s capacity to reduced levels of the anxiety hormone cortisol (see Number 11) may aid keep calcium in the bones.

7. Increases your blood flow

Yoga exercise obtains your blood moving. More especially, the relaxation workouts you learn in yoga exercises can assist your flow, particularly in your hands as well as feet. Yoga additionally obtains even more oxygen to your cells, which works much better as a result. Turning postures are believed to wring out venous blood from inner organs as well as permit oxygenated blood to move in once the twist is launched. Upside down presents, such as Headstand, Handstand, as well as Shoulderstand, motivate venous blood from the legs as well as hips to recede to the heart, where it can be pumped to the lungs to be freshly oxygenated. This can help if you have swelling in your legs from heart or kidney troubles. Yoga also enhances degrees of hemoglobin and red blood cells, which lug oxygen to the tissues. As well as it thins the blood by making platelets less sticky and by reducing the level of clot-promoting healthy proteins in the blood. This can bring about a decline in cardiovascular disease as well as strokes since blood clots are typically the reason for these killers.

8. Drains your lymph nodess and increases resistance

When you lengthen and stretch muscles, move body organs about, and also can be found in and out of yoga exercise postures, you raise the water drainage of lymph (a viscous fluid rich in immune cells). This helps the lymphatic system fight infection, damage malignant cells, and deal with the toxic waste items of mobile performance.

9. Increases your heart rate

When you regularly keep your heart rate at an aerobic level, you reduce your risk of cardiovascular disease and also can ease depression. While not all yoga exercise is cardiovascular, if you do it intensely or take flow or Ashtanga courses, it can keep your heart rate in the cardiovascular aerobic range. But even yoga exercises that don’t obtain your heart price up that high can enhance cardiovascular conditioning. Studies have located that yoga technique lowers the relaxing heart rate, raises endurance, and also can boost your maximum uptake of oxygen during exercise– all representations of boosted cardio conditioning. One study found that subjects that were taught just pranayama can do even more workouts with less oxygen.

10. Decline your high blood pressure

If you have obtained high blood pressure, you may benefit from yoga. 2 studies of people with hypertension, published in the British clinical journal The Lancet, contrasted the impacts of Savasana (Corpse Posture) with merely lying on a sofa. After 3 months, Savasana was connected with a 26-point decrease in systolic blood pressure (the top number) and a 15-point drop in diastolic high blood pressure (all-time low number– and the greater the first high blood pressure, the larger the decline.

11. Regulates your adrenal glands

One of the biggest benefits of yoga is that decreases cortisol levels. If that does not seem like much, consider this. Typically, the adrenal glands secrete cortisol in feedback to an intense dilemma, which briefly increases immune function. If your cortisol levels stay high even after the situation, they can jeopardize the body’s immune system. Temporary increases of cortisol assist with long-term memory, but constantly high levels of weaken memory and might lead to permanent changes in the brain. Additionally, too much cortisol has been related to significant anxiety, weakening of bones (it extracts calcium and various other minerals from bones and hinders the laying down of brand-new bone), high blood pressure, and also insulin resistance. In rats, high cortisol levels result in what scientists call “food-seeking behavior” (the kind that drives you to consume when you’re dismayed, angry, or stressed out). The body takes those added calories and also distributes them as fat in the abdomen, adding to weight gain as well as the danger of diabetes as well as cardiovascular disease.

12. Makes you better

Feeling depressed? Sit in Lotus. Even better, rise into a backbend or soar majestically into King Professional dancer Pose. While it’s not as straightforward as that, one research study discovered that a regular yoga method boosted clinical depression and also resulted in a considerable rise in serotonin levels and also a decrease in the degrees of monoamine oxidase (an enzyme that breaks down natural chemicals) as well as cortisol. At the College of Wisconsin, Richard Davidson, Ph.D., discovered that the left prefrontal cortex revealed heightened activity in meditators, a finding that has been correlated with better degrees of joy and also far better immune features. A lot more dramatic left-sided activation was located in dedicated, lasting experts.

13. Introduces you to a healthy and balanced way of living

Relocate much more, eat much less– that’s the adage of many a dieter. Yoga can assist on both fronts. A normal method obtains you moving and burns calories and the spiritual and also psychological dimensions of your practice might urge you to address any type of eating and also weight troubles on a deeper level. Yoga exercise may also influence you to come to be a more conscious eater.

14. Decreases blood sugar level

Yoga exercise decreases blood sugar level and also LDL (” negative”) cholesterol and enhances HDL (” good”) cholesterol. In individuals with diabetic issues, yoga exercise has been found to reduced blood glucose in numerous ways: by reducing cortisol as well as adrenaline degrees, urging weight loss, and enhancing sensitivity to the effects of insulin. Obtain your blood sugar level levels down, and you lower your danger of diabetic difficulties such as cardiac arrest, kidney failure, and loss of sight.

15. Aids your concentration

An essential part of reaping the benefits of yoga exercise is focusing on the present. Research studies have discovered that regular yoga exercise practice boosts synchronization, response time, memory, and also INTELLIGENCE ratings. People that practice Transcendental Reflection demonstrate the capability to solve problems as well as get as well as remember information better– most likely because they’re less distracted by their ideas, which can repeat as well as over like an unlimited tape loop.

16. Relaxes your entire system

One of the key benefits of yoga is that it motivates you to relax, reduce your breath, as well as focus on the here and now, shifting the balance from the understanding nervous system (or the fight-or-flight feedback) to the parasympathetic nerves. The latter is relaxing and also restorative; it decreases breathing and heart rates, reduces high blood pressure, and also raises blood circulation to the intestines and also reproductive organs– comprising what Herbert Benson, M.D., calls the leisure response.

17. Improves your balance

One of the ways that the benefits of yoga improve your health is that it boosts proprioception (the capacity to feel what your body is doing as well as where it is in the area) and improves balance. People with bad stances or dysfunctional motion patterns normally have poor proprioception, which has been linked to knee troubles and pain in the back. Much better equilibrium might indicate fewer falls. For the elderly, this equates right into more freedom as well as delayed admission to a nursing home or never entering one at all. For the remainder of people, positions like Tree Pose can make us feel much less wobbly on and off the mat.

benefits of yoga, balance, yoga poses
Young fit woman doing yoga exercises on yoga mat at gym

18. Maintains your nervous system

Some advanced yogis can regulate their bodies in extraordinary means, some which are moderated by the nervous system. Scientists have kept track of yogis that can cause uncommon heart rhythms, produce particular brain-wave patterns, and also, utilizing a meditation technique, raise the temperature of their hands by 15 levels Fahrenheit. If they can utilize yoga to do that, possibly you can find out to boost blood flow to your pelvis if you’re trying to conceive or help you relax when you’re having problems sleeping, furthering the benefits of yoga.

19. Melts away tension in your arm or legs

Do you ever notice yourself holding the telephone or a steering wheel with a death hold or scrunching your face when looking at a computer system display? These unconscious routines can result in chronic stress, muscular tissue exhaustion, and pain in the wrists, arms, shoulders, neck, and face, which can raise tension and also worsen your mood. As you practice yoga, you begin to notice where you hold tension: It may be in your tongue, your eyes, or the muscles of your face and neck. If you just listen, you may have the ability to launch some stress in the tongue as well as eyes. With larger muscle mass like the quadriceps, trapezius, as well as butts, it may take years of practice to find out just how to relax them.

20. Helps you sleep deeper

Stimulation is excellent, however, too much of it taxes the nerve system. Yoga can provide relief from the pressure of modern life. Restorative asana, yoga Nidra (a form of directed relaxation), Savasana, pranayama, and reflection urge pratyahara, a turning inward of the senses, which supplies downtime for the nervous system. An additional by-product of a regular yoga method, studies suggest, is better rest– which means you’ll be much less tired and stressed as well as much less likely to have crashes.

21. Increases your immune system functionality

Asana and also pranayama most likely improve the immune system- increasing the benefits of yoga to your health, but, until now, meditation has the strongest scientific support in this area. It shows up to have a valuable effect on the performance of the body immune system, improving it when required (for example, increasing antibody levels in action to an injection) as well as lowering it when required (as an example, alleviating a wrongly hostile immune feature in an autoimmune disease like psoriasis).

22. Provides your lungs room to take a breath

Yogis often tend to take fewer breaths of greater volume, which is both relaxing and extra effective. A 1998 study released in The Lancet instructed a yogic method known as “total breathing” to people with lung troubles because of heart disease. After one month, their average respiratory system price reduced from 13.4 breaths per min to 7.6. At the same time, their exercise capability raised substantially, as did the oxygen saturation of their blood. Also, yoga has been revealed to boost numerous steps of the lung system, including the maximum volume of the breath and the performance of the exhalation.

Yoga exercise likewise promotes breathing via the nose, which filterings system the air, heats it (chilly, completely dry air is more probable to cause an asthma strike in sensitive people), and humidifies it, eliminating pollen and dirt as well as various other things you prefer to not take into your lungs.

23. Protects against IBS as well as various other digestion troubles

Ulcers, irritable bowel disorder, irregularity– all of these can be intensified by stress and anxiety. So if you stress less, you’ll experience less. Yoga exercise, like any kind of physical exercise, can ease irregular bowel movements– and also in theory lower the danger of colon cancer cells– because relocating the body promotes much more fast transport of food as well as waste items through the bowels. As well as, although it has not been examined clinically, yogis presume that twisting presents might be useful in getting waste to relocate via the system.

24. Offers you assurance

Yoga exercise quells the changes in the mind, according to Patanjali’s Yoga Sutra. To put it simply, it decreases the mental loops of irritation, regret, temper, anxiety, and need that can trigger tension. As well as since stress is linked to many illnesses– from migraine headaches and also insomnia to lupus, MS, eczema, high blood pressure, and also cardiovascular disease– if you find out to quiet your mind, you’ll be most likely to live longer and healthier.

25. Boosts your self-confidence

Many of us experience persistent reduced self-esteem. If you handle this adversely– take medications, eat way too much, work also hard, sleep around– you might pay the rate in poorer health and wellness physically, psychologically, as well as emotionally. If you take a positive technique and method yoga, you’ll sense, at first glance as well as later on in even more continual views, that you’re worthwhile or, as yogic viewpoint instructs, that you are a symptom of the Divine. If you practice regularly with the purpose of self-examination as well as betterment– not just as an alternative to an aerobics class– you can access a different side of yourself. You’ll experience sensations of appreciation, empathy, as well as forgiveness, in addition to a feeling that you’re part of something larger. While better health is not the objective of spirituality, it’s usually a spin-off, as documented by repeated clinical researches.

26. Relieves your pain

Yoga exercise can ease your discomfort. According to some researchers, asana, meditation, or a combination of both, lowered pain in individuals with arthritis, pain in the back, fibromyalgia, carpal tunnel syndrome, and various other chronic conditions. When you alleviate your pain, your mood improves, you’re a lot more inclined to be active, as well as you don’t require as much medication.

Fall 2020 COVID-19 Lock Down

To Our Members, In Light of COVID-19

To our valued Bethany Athletic Club members;


Within days, we have transitioned from a vibrant athletic club to experiencing near total shutdown. As businesses like ours take action to slow the spread of COVID-19 and honor mandated business closures, our employees and communities are among those most gravely impacted.


We have made the safety of our employees and our members our top priority by voluntarily closing BAC on March 17. We are mindful that even when prioritizing safety, these actions put the economic well-being of people and communities at risk. We are closely monitoring and exploring options so we can recover from this crisis and return to providing you with a great athletic club experience as soon as it is safe to do so.

To our valued members, we want to express how much we appreciate your business and how grateful we are for your loyalty to Bethany Athletic Club. We understand that you have questions around your membership during this time and we will communicate details to you within the next week. Please refer to our BAC Facebook page for daily updates, workouts-of-the-day, and fun activities for you and your family!


Bethany Athletic Club has been tested before, but our spirit – while dampened during these difficult days – is strong. Although the experiences of our past may not mirror those of today, one consistent lesson threads through them all: we must care for and have faith in one another. If we do, we will emerge stronger together.


Please keep our employees, their families and our community partners in your thoughts as you go about your day, as we keep you in ours. Please do not hesitate to reach out to us with any questions, and abide by recommendations from government and health officials to stay safe. We look forward to welcoming you again soon.

How to Build Your Own Workout Routine

How to Build Your Own Workout Routine

Many people want to develop their own workout routines so that they can get in the habit of exercising. While you could hire a personal trainer to create a workout routine for you, you can also create one by yourself. You should consider these tips so to help you build your own workout routine.

workout routine

How to Build Your Own Workout Routine

workout routine

Set Goals


Before you do anything else, you should figure out why you want to set up a workout routine. Do you want to lose some pounds? How about improve your health? Whatever the reason may be, you should set a goal for you to reach that will encourage you to workout.

For example, if you want to build muscle then you should consider adding weight training to your routine. Your routine will depend on what you want to accomplish, so make sure to set specific goals. They will help to motivate you and help you reach specific accomplishments through working out. 

Do Some Research


You want to research different workouts to see which you should perform. You may want to lose weight or to put on a bit of muscle. Based on what you want to do, you should research which workouts will help you to work towards that goal. For example, if you want to build up muscle, then you may want to bench press during your workout.

As you do research, you can see which exercises will help you to accomplish your goals. Make sure that you get a good variety in there so that you can exercise each body part and work towards a healthier lifestyle.

Start Small


Whenever you begin exercising, you want to start with smaller workouts. For example, you may want to run three miles a day, but you might want to start by walking a mile and a half. Continue to build upon it and get to the point where you can workout the amount that you want.

If you try to reach the goal immediately, then you will wear down your body and cause yourself to lose motivation. It’s better to start with smaller sets and reps and to work your way up to more. As you build it up over time, your body will become used to working out and will adjust to it.

Workout Your Entire Body


When it comes to working out, you need to make sure that you workout every body part. You don’t want to just lift weights all day. This will cause you to have poor cardio and suffer in other areas. Instead, you want to find a good balance with your workouts so that you can improve your health overall.

This includes incorporating workouts for your legs, arms, lungs, core and other areas. You don’t have to do all the workouts in one day, but you should find a good balance. Maybe you will focus on your cardio one day then do core exercises the next. Do whatever will help you out the most and improve your health.

Improve Your Eating


As you workout, you should also improve your eating habits. If you eat junk food or fast food all day, then you won’t have the energy to workout. You should also adjust your diet to the type of workouts that you do. If you want to build muscle, increase your protein intake. If you want to lose weight, cut out carbs and sugars.

You can maintain correct eating proportions and habits by establishing meals plans. These meal plans will allow you to plan out your eating throughout the day so that you can control your calories while eating the necessary foods to maintain your energy.

Designing a Workout Is Really Hard.

Our Personal Trainers Can Help.

In Conclusion...

While you may want to workout, you should follow these tips to help you stay on track and to continue working out. Many people lose motivation quickly, so keep your goals in mind and do your best so that you will keep working out. As you work hard to follow your routine and continue with a consistent training session, you can reach your goals.

Choose your membership.

Our most popular plans at Bethany Athletic Club are our family memberships.

We also offer Couple’s and Family Memberships! Please call us for more details.

Standard Individual Membership

$ 89 Month. $300 Enrollment
  • Full Access to Club
  • $10 for Guest Passes
  • $20 for Small Group Training

Premium Individual Membership

$ 139
Month. $300 Enrollment
  • Full Access to Club
  • 4 Free Guest Passes
  • 10% off Personal Training & Swimming Packages
  • Free Small Group Training
Best Deal

The Health Benefits of Swimming

Discover the Health Benefits of Swimming

Bethany Athletic Club has state-of-the-art swimming pools and equipment. 

what are the benefits of swimming?


Swimming is an amazing sport. It brings fun and active exercise while spending time with your friends and family. This sport is a very popular activity because it’s suitable for almost anyone, and the benefits of swimming are easily accessible for all fitness levels. For some people, due to various health issues and age, it is the only physical exercise that is permitted for them.

There are also many health benefits of swimming. It can even replace the gym for you. When you swim, your body moves rapidly, and it also positively impacts your mind. Let’s see what the most important healing effects are.

The Positive Effects of Swimming on Your Cardiovascular System


If you suffer from high blood pressure, hypertension, tachycardia, or other heart disease and conditions, swimming is a great way to workout and improve your symptoms. Under supervision of a medical professional, try swimming as often as you can. Many people with heart conditions see positive results after a month or two of a regular swimming exercise regimen.

benefits of swimming, woman swimming
benefits of swimming, man swimming

Healing Back & Joint Pain

There are any number of reasons why someone might experience back pain. Speak with a medical professional to rule out anything serious, but swimming could be the answer to your problems.

When you swim, your muscular system as well as your skeletal system is stretched and realigned. This can provide relief on your entire skeletal structure, alleviating pain from a pinched nerve or other painful conditions.

Swimming Is Great for Stress Relief

Swimming has an added benefit that you may not know about: stress relief. Numerous studies have shown that swimming stimulates the brain’s release of neuro-chemicals that relieve stress, like serotonin. 

Swimming also produces ANP, a stress reducing hormone that also helps manage the brain’s response to stress and anxiety. On the physiological level, swimming releases endorphins, which are those naturally-occurring feel-good compounds. It also serves to mop up excess fight or flight hormones, serving to convert stress and angst into muscle relaxation. Swimming can also induce a process called “hippocampal neurogenesis,” which is the growth of new brain cells in the part of the brain that atrophies under chronic stress.

Swimming and Weight Loss

When it comes to the activities that you should be doing to lose weight, it’s likely that swimming isn’t the first thing that comes to mind. However, swimming is one of the best activities that you can do to simultaneously tone and slim your body. Like any form of cardiovascular exercise, swimming burns calories, helping you to lose weight. Unlike other types of cardio, moving through the water creates extra resistance, forcing you to use your muscles more.

The hidden benefits of swimming


Swimming Makes You Smarter

Regular exercise regimens, like a consistent swimming routine, improves your memory function and cognitive skills. This isn’t just for kids- it’s beneficial for adults as we age, too! Regular exercise works to reduce inflammation as well as insulin resistance in the brain, fostering growth of new brain cells. Swimming can also improve your mood and reduce anxiety/stress, which helps you think more efficiently.

Swimming Burns More Calories Than Jogging

When comparing swimming to jogging, it becomes quickly apparent which is a more efficient workout! You can burn more calories swimming laps than you can running them. One hour of vigorous swimming can burn as much as 715 calories; running the same amount of time only burns 606 calories.


Swimming Slows Down Aging

Let the pool become your fountain of youth! A regular swimming routine can delay the effects of aging by reducing blood pressure, increasing muscle mass, improving oxygen & blood flow to the brain, and improving overall cardiovascular health.


 Swimming is Great for Asthma

Swimming is great for folks with asthma. People with asthma may experience issues when working out because the loss of heat and moisture in the lungs can cause bronchial tubes to contract. Swimming is great for asthma sufferers because the moisture from the water replaces the moisture lost during vigorous breathing.

Choose your membership.

Our most popular plans at Bethany Athletic Club are our family memberships.

We also offer couple’s and Individual Memberships! Please call us for more details.

Standard Family Membership

$ 169
Month. $400 Enrollment
  • Full Access to Club
  • $10 for Guest Passes
  • $10 for 3 Hours of Childcare
  • $20 for Small Group Training

Premium Family Membership

$ 219
Month. $400 Enrollment
  • Full Access to Club
  • 4 Free Guest Passes
  • FREE Childcare at Kid Central
  • 10% off Personal Training & Swimming Packages
  • And More!
Best Deal

The 4 Most Important Types of Exercise

The 4 Most Important Types of Exercise

Few people have a perfect workout routine. But even those who seem to be incredibly fit might not know that there are four essential types of exercises. Of course, you can get fairly fit without hitting all four types of exercise. But if you want great fitness, be sure to touch on each one.


The four major types of exercise are aerobic, stretching, strength, and balance. Covering each of these is important not only for optimal fitness, but also optimal aging. Correct training can prevent falls and injury as we age. Injury can happen to the best and healthiest of us over weekend sports, too. So don’t wait too long to start on a fully developed training program.

5 Most Important Types of Exercise


Aerobic exercise tends to use a large muscle group like the legs. It’s most often high-intensity, and it’s great for lowering blood pressure. You want to get your heart rate up to an optimal level for your training goals during aerobic activities. The optimal rate might be higher or lower depending on what you are trying to do.


Some popular aerobic activities are running, swimming, biking, hiking, and Zumba. These high-intensity workouts will develop some strength. But you still want to include other types of exercise to round out your fitness.


You’ve probably heard that runners should stretch well, for example. What you might not know is that strength training and flexibility exercises are not only important for the well-being of runners, they can actually prevent falls and improve running times.


Optimally, you will not just do static stretches if you tend to workout aerobically. Do some stretching exercises after a moderate-intensity warm-up, then do your aerobic exercise.

Strength Training

Strength training is popular with men. But did you know that women can benefit from strength training too? They can use their strength training to develop muscle mass, which improves athletic performance and overall fitness in women.


It’s noted by many trainers that women who strength train tend to have a leaner physique. Strength training doesn’t have to mean weights or high intensity. It can be a moderate activity using resistance training as well. Of course, feel free to ramp it up if it suits you!


Any physical activity will usually improve strength for women but try different types of workouts for great results. You’ll keep from getting bored if you alternate between plyos, plates, dumbbells, kettlebells, and more.

Flexibility Exercises

Flexibility exercises are lower in intensity most of the time. But they are still important for fitness. In fact, many people say that the more intense you want to work out, the more flexible you should become in order to prevent injury.


Flexibility exercises are very important if you want to improve your range of motion. A lot of people don’t take up flexibility exercises until they have injured themselves and find themselves in physical therapy, but you can always take the initiative to improve your range of motion while healthy!


Flexibility is its own achievement. Try yoga, ballet, or Barre classes if you want to make progress in this area.


We can all improve our balance. To improve your balance, try specific exercises or yoga. Great balance takes surprisingly strong muscles, so don’t be surprised if you become leaner and stronger as you seek to improve in this area!


Balance is also essential for athletes. Athletes practice balancing in all kinds of situations, from 180-degree turns to landings from sky-high jumps.


Don’t be afraid to spend some time on this one. Balance is an important factor of healthy aging, so you’ll get every bit of benefit from the work you put in.

In conclusion...

Above all, be safe when you’re exercising. Don’t push it too hard unless you have a trainer or physical therapist present. You can always get help going harder when someone is there.


You’ll be able to really put some time into the weekend league if you stick with a balanced workout routine that touches each of these four bases. The more balanced, flexible, and strong you are, the harder you can play.


Of course, everyone wants to be an aerobic champion. Just remember that the more you can play and the safer your body is, the more you can push your aerobic limits.


Few activities are all-encompassing of these four types of exercise. Try to supplement your favorite workout with a day or two a week of another type that will benefit you. Many runners who run every day will do two days a week of strength training, for example.


If you need help picking out a few great activities to keep your health in balance, try meeting with one of our trainers. They can work with you on finding a sport or class you love and supplementing with weights or personal training to keep you in tip-top shape.

Choose your membership.

Our most popular plans at Bethany Athletic Club are our family memberships.

We also offer Couple’s and Family Memberships! Please call us for more details.

Standard Individual Membership

$ 89 Month. $300 Enrollment
  • Full Access to Club
  • $10 for Guest Passes
  • $20 for Small Group Training

Premium Indvidual Membership

$ 139
Month. $300 Enrollment
  • Full Access to Club
  • 4 Free Guest Passes
  • 10% off Personal Training & Swimming Packages
  • Free Small Group Training
Best Deal

What Counts As Aerobic Exercise?

What Counts As Aerobic Exercise?

Imagine you wake up one morning and decide it’s a brand new day for a brand new you. Now that the year and decade of 2020 is already underway, the desire to transform your body and uplift your wellness takes front and center. Bethany Athletic Club understands the supreme nature of working on your body as a whole unit, from top to bottom, and from the inside out. 


As a state of the art, multi-purpose premier health club, Bethany Athletic Club in Portland, Oregon is on the forefront of offering the most signature classes, topnotch personal training, Pilates in an elegant environment, and other wellness-oriented amenities that keep the city abuzz with living well and increasing lifespans.


Thinking back to how trends got started and what’s helping people with their overall fitness moving forward, this community-centered facility prides itself on memberships that forge into helping the entire family. One such trend focuses on the concept of ‘aerobic training.’ 


The foundation of aerobic training roots into the notion that any physical exercise performed in the presence of oxygen from a low to high intensity for long periods of time needs to be supported by aerobic metabolism. Long bouts of cardiovascular workouts where the heart has to pump continuously to deliver blood and oxygen to the muscles in order to perform efficiently is deemed aerobic exercise. 


But what activities actually count as aerobic exercise and what are the health benefits, and why do it? Bethany Athletic Club outlines the ways in which quality aerobic exercise can reduce the risk of diseases, increase weight loss, and decrease high blood pressure. It all boils down to the duration you spend with your chosen activity. 

5 Different Types of Aerobic Exercise

There are popular and mainstream types of exercise that have been around for centuries. As tried and true activities of enjoyment and intensity, either for sport or a workout the entire family can participate in, aerobic exercise has to be performed for 30 minutes or longer in order to reap the rewards. 


As with any low or high intensity program, it’s important to check with your primary physician prior to getting started or continuing on with the essential benefits of aerobic exercise. 

Here are 5 different types of intense exercise that can keep you on a path to a positive overall well-being:


  1. Walking–this is one of the most common methods of weight loss, increasing bone density, helping with Type-2 diabetes, and can be performed by anyone. As human beings have been designed to walk since birth, and in order to keep walking on the level of aerobic training, add a faster pace or hills, or longer distances. There’s no limit to how much a solid walking program can ensure lifelong health. The essentials are there; simply put one foot in front of the other, wear a quality and supportive pair of shoes, and go! Your bones, heart, and lungs will thank you.


  2. Swimming–being buoyant in the water is one of the most natural feelings. To make the activity more beneficial to weight loss, add swimming strokes that increase the heart rate (freestyle, backstroke, butterfly stroke) and perform each with a sense of interval-type training. Swim one lap as fast as you possibly can, then follow it with a 20 second rest period, and repeat. If you were to perform swimming at higher intensity levels, and include this sport in your regular aerobic exercise program, it will not only alleviate pressure on your joints, but will create a slim and trim body.


  3. Cycling–you don’t need to always be in the outdoors to reap the benefits of a good cycling program, as Bethany Athletic Club offers high intensity cycling classes, but you do need to show up and be prepared to work hard. This type of aerobic exercise can be fun, challenging, and monitored by instructors who are trained and dedicated to reach target heart rates for all participants in an effort to maintain weight loss as a goal. Cycling outdoors is also essential training, if you have proper equipment and you adhere to safety on the roads or trails. That being said, pedaling your way to fitness and good health is one of the more popular means of aerobic exercise.


  4. Running–whether performed on a treadmill or outdoors, running is the highest rated form of aerobic training that burns more calories and increases blood oxygen levels in a shorter period of time. You can run for 30 minutes, you can run for an hour. The goal is endless if you’re up to it, and you find it exciting. Proper running shoes are the key to any solid running program, as is a heart rate monitor. Both allow you the ability to go far, go fast, and maintain a sense of ‘staying in the zone’ to help with weight loss and a decrease in overall body fat. Running as an aerobic exercise will boost your metabolism and reduce your risk of the onset of disease. Indoor treadmills help when it’s raining outside or you want to keep track of every aspect of the running process (ie. target heart rate, continued intensity, and the incline/decline abilities of the machine).

  5. Aerobic classes–yes, these are still considered one of the best ways to let loose, have fun, and learn new steps in an environment with music, camaraderie, and an all-encompassing cardiovascular workout. Several classes offer the element of strength training incorporated into the hour, interval training to increase intensity, or power yoga. Group fitness classes at Bethany Athletic Club are unique, purposeful, and designed to benefit any client who is interested in something different and willing to train hard in a closely-monitored setting. Aerobic classes offer some of the highest levels of exercise and if part of your regular aerobic exercise program, will help you gain valuable health tools for life. 


Choose your membership.

Our most popular plans at Bethany Athletic Club are our family memberships.

We also offer Couple’s and Family Memberships! Please call us for more details.

Standard Individual Membership

$ 89 Month. $300 Enrollment
  • Full Access to Club
  • $10 for Guest Passes
  • $20 for Small Group Training

Premium Indvidual Membership

$ 139
Month. $300 Enrollment
  • Full Access to Club
  • 4 Free Guest Passes
  • 10% off Personal Training & Swimming Packages
  • Free Small Group Training
Best Deal

How to Get the Most Out of Your Yoga Practice

A good yoga class or session is more than just breathing and movement. It’s about finding balance, releasing negative energy, and focusing attention. In the fast-paced world we live in, sometimes those key concepts get away from us, and it can be challenging to get them back. Anyone looking at enhancing their yoga practice, whether you’re a novice or professional, can benefit from these tips to get the most out of each session.

Understanding the History

Educate yourself on the topic of yoga and the rich spiritual history behind it. Reading books about the practice and development of movements can help you connect to the flow on a deep inner level.

Reading about specific poses and alignments will also help you perfect poses, easing the transitions during the flow. Knowing the purpose of each movement can help you understand the importance and motivation behind it as well.

Set Clear Intentions and Goals

By setting a specific intention at the beginning of class, you’ll stay focused, and it gives you something to return to when you feel unbalanced during the session. Selecting an intention doesn’t have to be hard, it can be a single word such as “peace” or “relax” or a phrase such as “I am enough, I am grateful”. Focusing on your intention during each breath will allow you to feel the movements and focus on the moment instead of the end goal.


Staying conscious of each breath will allow you to stay in the moment to focus on those intentions. Be sure to take mindful breaths, and if needed, count in and out on the inhale and exhale to help steady your mind and center yourself. Having this mindfulness during class will allow you to experience all the sensations of the movements, and leave you feeling grounded and aware.

Listen to Your Body

If a movement feels too strenuous, or something feels uncomfortable, it’s okay to back off or adjust to find comfort. When you feel as though you are pushing too hard or reaching too far into the stretch, it’s okay to drop into child pose then return to your breathing before jumping back in. Just remember, trust your body and your instinct.

Be Honest With the Teacher

Even in a large class setting, it’s important that your instructor be aware of any physical limitations you may have. Whether it’s an old knee injury, a recent surgery, or something else if your instructor knows they can better help you during each flow to find a more comfortable alignment or transition. Be honest if a movement hurts and ask for help when you need it.

Lose Expectations

Don’t come to your first session expecting to feel enlightenment or the answers to all your inner questions. It takes time to perfect the movements and inner balance so be patient.

Once your feet touch the mat, let the day before you go, and don’t worry about what the day will bring. Focus on what is happening now and how your body is feeling. Let the teacher be your guide and use your inner teacher to help connect with each breath and movement.

Come to Class Prepared

The last thing you want is your phone ringing during a challenging pose or needing a bathroom break as soon as you get started. Turn off your phone and put it away, or better yet, leave it in the car. Be sure to visit the restroom before you enter the classroom, too.

Be sure your clothes are comfortable and well fitted so you aren’t fidgeting or adjusting them during the practice. You want to be as free of distractions as possible so, take careful note when preparing for your session.

By ensuring this type of preparation you will also show respect toward your instructor who has taken the time to be there for you that day. It shows your level of commitment to yourself and how important the practice is.


Attending a yoga practice session should be as relaxed and stress-free as possible. Whether you’re about to sign up for your first lesson or are preparing to teach your hundredth class, it’s always good to reflect and remind yourself of some of these best practices.