CorePower’s Full Range of Intensity

Whether you’re a beginner or an experienced athlete, all CorePower Yoga classes are designed to provide a complete workout for every body & mind at any fitness level. From grounded flows to strength training, all CorePower classes combine mindfulness, breathwork, and movement to provide a holistic, transformative experience for your body, mind, and soul. Students can enjoy a variety of class types that offer a full range of intensity.

Download our Full Range of Intensity educational brochure HERE.

Mind-Body Optimization Q&A

John Kempf, certified strength coach and yoga teacher, has been working with athletes and high performers in the mind-body optimization space since 2010. Read our discussion with John below to learn more about holistic workouts and how students can utilize CorePower’s range of intensity to develop a complete and diversified fitness and wellness routine.

What is mind-body optimization?

Mind-body optimization takes a holistic approach to health and fitness where one implements a combination of techniques like yoga, mindful movement, and exercise with lifestyle strategies like a proper diet, stress management, and meditation to improve not only athletic performance, but also cognitive function, emotional wellbeing, and overall life quality. The emphasis is placed on sustainable practices that also promote mindfulness, mental health, and longevity rather than just solely focusing on the physical body.

Why is mindfulness an integral element of any physical workout?

Mindfulness helps athletes focus their minds and their breath on the present task at hand. The more present, intentional, and focused the athlete is, the better their performance will be. When fully engaged in and present with a workout, the likelihood of injury is also decreased. Being mindful of one's breath can also help to improve performance and sustain output without fatiguing as easily.

How can someone develop a diversified workout routine and what are the benefits of exercise diversification?

It is essential to exercise at different intensity levels to achieve optimal health and fitness benefits. The easiest way to classify the different levels of intensity is low, medium, and high intensity.

Low intensity physical exercises are around a 2 to 4 out of 10 intensity, which are beneficial for reducing stress and blood pressure, improving immune system function, and helping the body to heal. A restorative breathing and mobility practice helps to downregulate the sympathetic nervous system (fight or flight response) responsible for producing the stress hormones adrenaline and cortisol, which in regulated and acute doses are great, but in unregulated and excessive doses, can run the body down. Deep belly breathing and gentle stretching help to engage the parasympathetic nervous system (rest and digest state) that help the body to recover and repair so it can continue to function optimally and last a long time without breaking down.

Medium intensity activity can be classified around the 5 to 6 out of 10 range and yields a lot of benefits including improved energy levels, endurance, and body composition. Medium intensity exercise is beneficial for one's cardiovascular health as well as fitness and primarily involves activities that pump blood and oxygen through the heart and lungs at a greater than normal rate.

Higher intensity exercise would be in the 7 to 10 out of 10 range and helps to build muscle and strength, increase bone density, and prevent injury and disease. CorePower’s Yoga Sculpt and CorePower Strength X classes focus on weight training while incorporating conscious breathing and mindfulness into each session so you work the body and also activate the mind. These classes specifically teach proper technique and motor pattern progressions that allow the students to grow in skill as well as strength as they continue to attend classes. This makes the student not only better at the exercises and strength training during the one hour they are in class, but it also makes them more mobile in their daily life the other 23 hours of the day.

How do CorePower’s full range of intensity classes allow someone to develop a well-rounded exercise regime?

The best and most comprehensive exercise routine would incorporate all three intensity ranges, with some variability in frequency depending on the individual. A general recommendation based on current research and medical guidelines would be around 60 minutes of high intensity training per week, 150 minutes of medium intensity training per week, and 45 minutes of low intensity activity per day. By attending a few CorePower classes in each of the three intensity ranges each week, one can ensure they are maximally stimulating their mind and body to function optimally and sustainably. A person can achieve all their fitness goals through a CorePower membership if they make sure to attend a balanced amount of classes in all three ranges and focus on staying consistent. Aim for one class per day and cycle from low to medium to high and back again and you will be well on your way to the healthiest version of yourself.

WHAT NOW?

We understand there are a million reasons why things we want to do get deprioritized. Our goal is to make yoga accessible to all and CorePower gives you access to classes anytime, anywhere. With 200+ studios nationwide and over 400 on-demand and live stream classes, you can practice from home or on the go!

We truly believe yoga is for everyone. So what are you waiting for?

No excuses. We got you. You got this. Start anywhere. Just start.

First Timer? No worries! We’ve got foundational classes for new students, plus First-Timer Fridays, an entire day of classes dedicated to the fundamentals. Our teachers welcome new students at any level to help you find your flow and grow from there.

Not a Yoga Person? We have to admit, this is not your average yoga. We believe a holistic workout should be fun, so you can expect intention-setting and energizing music in every class!

Athlete Lifestyle? We leave no muscle behind. Improve your performance with advanced classes that balance strength, endurance and recovery — with a dose of mindfulness. Try Yoga Sculpt or CorePower Strength X.

Not flexible? We promise that you can start anywhere. There are variations for every pose to help you move through where you’re at and feel the benefits of strength and mental focus.

Too Busy? With 200+ studios and over 400 on-demand classes, we offer flexibility for even the busiest schedules. View our schedules.

Get started now!