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Fend off cellulite, stubborn fat, and loose skin with these at-home target training exercises for firmer thighs—plus a couple bonus tips if exercise doesn’t cut it.
Jun 28, 2019
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Group fitness classes offer more than just a social gathering or a little hype surrounding workouts you would rather not be attending. Often just an hour of your time, the benefits of these classes can extend well beyond that time with psychological, economic, and physical pros you may have not considered. In fact, there are quite a few studies that suggest the social element of group fitness classes stand apart from the physical results and make them well worth the investment.
One study found that people who participate in group workouts tend to adopt the healthier behaviors of those they exercise with, while another notes that those who are overweight experience more significant weight loss if they socialize with a more fit community. In other words, the more time you spend around those who make fitness a priority, the more likely you are to adopt the same attitude and habits.
While signing up for a class—particularly one that charges a fee if you’re a no-show or cancel too late—can help some stick to their fitness commitments, studies also show that those who start a weight loss or fitness program are 95% more likely to commit to and complete it if they have others who are also committed to the program. In comparison, just 76% of those who commit alone will hit their goals. Further, maintenance of that weight loss is 42% more likely with those who work out with friends. Fitness class packages are a great way to find others who can help to keep you accountable, though working out with a partner can offer similar benefits.
Working out with other individuals whose fitness level may be a little above yours can trigger the Köhler Effect, which circles around the theory that we all push ourselves a little harder because we don’t want to be seen as the weakest in the group. This often leads to us pushing a little harder in group fitness classes, particularly if you’re working out with strangers. Suddenly, we get a little more competitive and attempt those couple extra squats, hold a plank a little longer, or add a couple extra pounds to our lifts to keep up with the group.
In the case that you might not be able to safely keep up with your classmates when first joining a class, it’s important to note that seeing others excel where you might not yet be able to keep up often acts as inspiration within a positive and encouraging environment. Seeing what others are capable of and what they may have overcome to get there can place a spotlight on your personal mental barriers. In fact, according to one study out of Kansas State University, participants who exercised with those they perceived to be better than them lengthened their active workout time and increased their intensity two-fold. In other words, we become inspired to reach their level and leap over personal mental blocks to get there.
Smiling helps to increase our natural endorphin levels and group classes tend to bring out a few smiles when we’re working out and laughing along with a group of people having just as much fun with fitness. By linking these positive social interactions with fitness, workouts become something we look forward to. Further, smiling through the tough moves and challenges can increase energy levels and motivate you to take it one step further. In the end, endorphin levels rise as a result of your workout and get an added boost with the positive relationships you form by being part of a community.
While it may be true that you perform the same workouts you might complete on your own, a fitness class lowers your risk of suffering a soft tissue injury. A significant part of a fitness instructor’s job is to ensure everyone in the class is executing the exercises in the right way and not lifting too much weight in comparison to their current fitness level. Your instructor can pinpoint your weak points while you observe the form of your classmates to ensure you’re performing each move safely and effectively. As a result, you avoid soft tissue injuries and are able to stick to a successful workout routine.
Muscle confusion keeps your body on its toes, ramping up metabolism and strengthening muscles as you go. Fitness plateaus can easily be reached when the body becomes used to certain exercises, requiring an increase in length, weight, intensity, or workout altogether to continue to see improvements and reach your weight loss or toning goals. Constantly researching new exercises or finding creative but safe ways to challenge your body can be time-consuming. Establishing variety by switching up group fitness classes is simple.
Finally, it’s important to point out that the investment for group fitness classes can actually be quite the deal! While working out alone may technically be free, if you were to opt for an experienced personal fitness trainer, your per-workout cost can easily be $80 or much more. In comparison, per-workout costs through group fitness classes often hover around $20 and may be even less if purchased in a package. Further, group fitness classes encourage commitment and accountability. While basic gym memberships can be as low as $10 per month, it’s easy to skip out on your workouts when your schedule gets busy or you’re feeling overly stressed and tired, eventually leading to an unused gym membership and $10 wasted each month you don’t go.
It’s important to consider the above benefits outside of the results you see on the scale. Not all fat can be targeted with exercise alone. No matter the number of classes you attend or the different types of workouts, some stubborn fat can still stick around—it’s only natural. While fitness classes can help to target excess weight, in the end, everyone’s body is different, meaning that you may not see the same results as your classmates. Comparison can become quite discouraging and may lead you to quite group classes, meaning you don’t see any benefits at all. Instead of taking on an all-or-nothing mentality and placing too much pressure on your fitness classes, consider aesthetic treatments that can complement your new healthy, active lifestyle, to firm up skin and eliminate stubborn fat.
From body shaping to cellulite reduction, non-surgical aesthetic treatments can help to destroy fat cells and increase natural collagen and elastin production within the skin, which improves elasticity, smoothness, and firmness. Utilizing targeted Multi-Polar Radio Frequency (RF) energy paired with Pulsed Electro Magnetic Fields (PEMF) and innovative VariPulse™ technology, Venus Legacy™ body shaping treatments deliver thermal energy deep below the skin’s surface to break down fat, resulting in reduced circumference and a smoother silhouette.
Similarly, cellulite reduction treatments pair the benefits of body shaping while kickstarting collagen and elastin levels to improve skin’s ability to conceal fat cells below the surface, resulting in smoother, firmer skin. Depending on your unique aesthetic goals and needs, each treatment plan can be customized to achieve the results you want.
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Venus Bliss™ is cleared by the FDA and licensed by Health Canada for non-invasive lipolysis of the abdomen and flanks in individuals with a Body Mass Index (BMI) of 30 or less, with the diode laser applicators. The (MP)2 applicator is cleared by the FDA for temporary reduction in the appearance of cellulite, and licensed by Health Canada for temporary increase of skin tightening, temporary circumferential reduction, and temporary cellulite reduction. Venus Bliss™ has CE Mark as a non-invasive medical aesthetic device enabling a comprehensive approach leading to body contouring, addressing fat reduction, skin tightening, circumference reduction, and cellulite reduction.
Venus Versa™ is cleared by the FDA, licensed by Health Canada, and has CE Mark as a multi-application device intended to be used in aesthetic and cosmetic procedures. The SR515 and SR580 applicators are cleared by the FDA, licensed by Health Canada, and have CE Mark for the treatment of benign pigmented epidermal and cutaneous lesions and treatment of benign cutaneous vascular lesions. The HR650/HR650XL and HR690/HR690XL applicators are cleared by the FDA, licensed by Health Canada, and have CE Mark for the removal of unwanted hair and to effect stable long-term or permanent hair reduction for Fitzpatrick skin types I-IV. The AC Dual applicator is cleared by the FDA, licensed by Health Canada, and has CE Mark for the treatment of acne vulgaris. The DiamondPolar™ and OctiPolar™ applicators on the Venus Versa™ system are cleared by the FDA for non-invasive treatment of moderate to severe facial wrinkles and rhytides on females with Fitzpatrick skin types I-IV. The DiamondPolar™ applicator is licensed by Health Canada and has CE Mark for non-invasive treatment of moderate to severe facial wrinkles and rhytides on females with Fitzpatrick skin types I-IV. The OctiPolar™ applicator on the Venus Versa™ system is licensed by Health Canada and has CE Mark for temporary body contouring via skin tightening, circumferential reduction, and cellulite reduction. The NanoFractional RF™ (Viva) applicator is cleared by the FDA, licensed by Health Canada, and has CE Mark for dermatological procedures requiring ablation and resurfacing of the skin.
NeoGraft® is cleared by the FDA, licensed by Health Canada and has CE Mark with indication for use in suction-assisted follicular extraction and re-implantation. It is an auto-graft system and can be used on both male and female patients.
ARTAS iX™ is cleared by the FDA, licensed by Health Canada and has CE Mark with indication for use for harvesting hair follicles from the scalp in men diagnosed with androgenic alopecia (male pattern hair loss) who have black or brown straight hair. ARTAS iX™ is intended to assist physicians in identifying and extracting hair follicular units from the scalp during hair transplantation; creating recipient sites; and implanting harvested hair follicles.
Venus Legacy™ is cleared by the FDA for the non-invasive treatment of moderate to severe facial wrinkles and rhytides in females with Fitzpatrick skin types I-IV with the OctiPolar™ and DiamondPolar™ applicators, and temporary reduction in the appearance of cellulite with the 4D Body (LB2) and 4D Face (LF2) applicators. It is licensed by Health Canada and has CE Mark for the temporary increase of skin tightening, temporary circumferential reduction, temporary cellulite reduction, and temporary wrinkle reduction.
Venus Velocity™ is cleared by the FDA, licensed by Health Canada and has CE Mark for hair removal, permanent hair reduction (defined as the long-term stable reduction in the number of hairs re-growing when measured at 6, 9 and 12 months after the completion of a treatment regimen), and the treatment of pseudofolliculitis barbae for all Fitzpatrick skin types.
Venus Fiore™ received regulatory approval in Israel for aesthetic and functional treatment of the vagina, labia and mons pubis. Venus Fiore™ is available for sale in India, Hong Kong, and other selected Asian countries.
Venus Viva™ is cleared by the FDA, licensed by Health Canada, and has CE Mark for dermatological procedures requiring ablation and resurfacing of the skin. The DiamondPolar™ applicator is cleared by the FDA, licensed by Health Canada and has CE Mark for the treatment of moderate to severe wrinkles and rhytides in Fitzpatrick skin types I-IV.
Venus Freeze Plus™ is cleared by the FDA for the non-invasive treatment of moderate to severe facial wrinkles and rhytides in females with Fitzpatrick skin types I-IV. It is licensed by Health Canada for temporary skin tightening, and temporary reduction in the appearance of cellulite on the abdomen and flanks, using the DiamondPolar™ and OctiPolar™ applicators. The DiamondPolar™ applicator on Venus Freeze Plus™ has CE Mark for the non-invasive treatment of moderate to severe facial wrinkles and rhytides, and the increase of skin tightening, temporary circumferential reduction, and cellulite reduction with the OctiPolar™ applicator.
Venus Heal™ is licensed by Health Canada and can be used for the treatment of both acute and chronic disorders of the musculoskeletal system, such as muscle spasms, back pain, and soft tissue injuries, and results in effects such as pain relief, myorelaxation, increase of local blood circulation, and edema reduction. In the U.S., Venus Heal™ is cleared by the FDA for the relief of minor muscle aches and pain, relief of muscle spasm, and temporary improvement of local blood circulation. These indications enable the treatment of certain soft tissue injuries and conditions.
Venus Glow™ is cleared by the FDA as a Class I motorized dermabrasion device. It provides a dermal rejuvenation treatment that works to open up and deep-clean pores. Venus Concept is the exclusive distributor for Venus Glow™.
Venus Epileve™ is licensed by Health Canada and has CE Mark for hair removal, permanent hair reduction (defined as the long-term stable reduction in the number of hairs re-growing when measured at 6, 9 and 12 months after the completion of a treatment regimen), and the treatment of pseudofolliculitis barbae for all Fitzpatrick skin types. Venus Epileve™ is also CE-Marked for hirsutism.
Venus Freeze™ is cleared by the FDA for the non-invasive treatment of moderate to severe facial wrinkles and rhytides in females with Fitzpatrick skin types I-IV. It is licensed by Health Canada for temporary skin tightening, and temporary reduction in the appearance of cellulite on the abdomen and flanks, using the DiamondPolar™ and OctiPolar™ applicators. The DiamondPolar™ applicator on Venus Freeze™ has CE Mark for the non-invasive treatment of moderate to severe facial wrinkles and rhytides, and the increase of skin tightening, temporary circumferential reduction, and cellulite reduction with the OctiPolar™ applicator.
Venus Swan™ is cleared by the FDA for the non-invasive treatment of moderate to severe facial wrinkles and rhytides, and licensed by Health Canada for the non-invasive treatment of cellulite reduction, skin tightening, and temporary reduction in the appearance of stretch marks.
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