The four-week-long pilot program in November is a continuation of Fitness World’s Active Community Initiative, bringing accessible fitness opportunities to local underserved communities.

VANCOUVER, Canada, Nov. 12, 2024 (GLOBE NEWSWIRE) — Fitness World Canada and Turning Point Recovery Society have partnered to provide a month-long series of free exercise classes for individuals recovering from addiction. Starting November 5th, residents of Turning Point Recovery’s Vancouver location can participate in four weekly fitness classes hosted at the Fitness World Cambie club, creating a supportive space to boost physical and mental health as a part of their journey to recovery.

Regular and safe exercise plays a vital role in supporting addiction recovery. Studies show physical movement can effectively increase abstinence from alcohol and illicit drugs. This is because fitness has been proven to ease withdrawal and depression symptoms, which are often one of the leading challenges that hinder a full recovery from substance addictions. Incorporating regular fitness into addiction recovery programs offers a holistic approach that enhances both physical and mental well-being, effectively supporting individuals in their journey toward sobriety.

Each 45-minute class features a circuit-style workout that includes a range of adaptable exercises suitable for all the varying fitness levels within the group. The sessions, held in a private, dedicated space, offer participants access to specialized equipment and facilities typically unavailable to them. This setting provides a safe, judgment-free environment, where they can experience the physical and emotional rewards of exercise.

“Turning Point Recovery Society is very happy to have partnered with Fitness World to provide free exercise classes for the residents at our Vancouver location,” said Rune Mikkelsen, Director of Operations with Turning Point Recovery Society. “Exercise aligns with the counselling and group work we facilitate in-house, creating a holistic approach to our recovery programs.”

This partnership marks the third community organization that Fitness World has collaborated with in 2024 to grow its Active Community Initiative- a program dedicated to creating accessible fitness opportunities within marginalized groups. By partnering with local community leaders, including Retirement Concepts and Covenant House Vancouver, Fitness World has successfully delivered exercise programs for vulnerable youth and elderly who face significant barriers to regular physical movement.

“Our Active Community Initiative is designed to make fitness accessible to everyone, and we’re proud to help create an empowering space for Vancouver’s recovery community,” said Chris Smith, President and CEO of Fitness World. “This partnership with Turning Point Recovery Society reflects our commitment to meaningful wellness support across BC, and we look forward to helping participants build resilience through physical and mental health.”

Fitness World and Turning Point Recovery’s partnership is grounded in the two organizations’ shared commitment to improving the lives of British Columbians. Both partners are keen to explore a continued collaboration in the future to accelerate the impact of the Active Community Initiative.

About Fitness World Canada:

Fitness World is a high-value, low-cost gym with 16 locations across the Lower Mainland. Committed to helping people reach their fitness goals, Fitness World offers inclusive spaces, state-of-the-art equipment, personalized programs, and numerous amenities starting at just $9.99 bi-weekly. Visit fitnessworld.ca for more information.

About Turning Point Recovery:

At Turning Point, its evidence-based approach to addiction recovery goes beyond abstinence. They understand that recovery involves addressing the underlying causes of addiction, which often stem from mental health challenges, past traumas, and developmental legacies. Recovery is a comprehensive process that requires more than just stopping substance use; it requires healing from the root causes of addiction, which are almost universally linked to unresolved mental health issues and experiences of trauma or childhood adversity. Turning Point helps individuals build a foundation for lasting recovery and personal growth by addressing these underlying factors.

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The Rogue Invitational went international this year, taking the strength sports competition extravaganza from U.S. soil overseas to Aberdeen, Scotland. The contest, which took place from November 8 to 10, saw athletes from around the globe in different disciplines don kilts and test their fitness and fortitude in what has become one of the premier events for both CrossFit and strongman in its sixth year. Organisers took full advantage of the locale and its legacy in the strength world, staging traditional Highland Games events alongside more contemporary Strongman and functional fitness fare.

The CrossFit podium was filled with familiar faces in both the men’s and women’s divisions. CrossFit Games 2023 champ Jeffrey Adler of Canada won the men’s side with consistently strong performances, placing outside the top five in only two of the eight events and winning one outright, a brutal combo of wall walks and back squats dubbed “Braveheart.” He was joined in the winner’s circle by countryman Brent Fikowski (who recently announced his retirement, making the Invitational his final event) in second and US competitor Jayson Hopper in third.

Tia-Clair Toomey-Orr added yet another championship to her long list of accolades on the women’s side in a dominant performance. The Australian CrossFit GOAT won her fourth Rogue Invitational by sweeping the first four events, then finishing outside the top two in only one of the others. She was followed by 2023 CrossFit Games winner Laura Horvath of Hungary, who won each of the events that Toomey-Orr did not, and American athlete Arielle Loewen in third.

Toning your arms may be one of your aesthetic goals. But you should not aim to have toned and strong arms just because they look good. They are essential in making daily tasks like lifting and carrying things easier. Even reaching the top shelf needs the help of well-defined arms. To gain them, you need to sweat it out. If you already have a fitness routine, add arm exercises with dumbbells to it. At most gyms, you will find many fixed dumbbells of varying weights. If working out at home is more your style then go for adjustable dumbbells. Having this type of dumbbell means you can add or remove the weighted plates as per your requirement.

Arm exercises with dumbbells: How it helps?

Maintaining arm strength and keeping them toned become increasingly important as we age. “Starting around age 35, muscle endurance and strength naturally begin to decline by about 1 percent each year. This gradual loss of muscle can result in decreased endurance, strength, limited range of motion and a higher risk of injury,” says physiotherapist and fitness expert Dr Aijaz Ashai.

To build and maintain muscle mass as well as strength, the US Centers for Disease Control and Prevention recommends two days of muscle-strengthening activities every week. “Doing arm exercises can preserve strength, promote healthy movements, improve balance, and prevent injuries,” says the expert.

Dumbbells are a versatile tool for strengthening and toning arms. During a 2020 study published in Frontiers, dumbbell exercises led to a high level of muscle activation in the upper arm of participants. Here’s how dumbbells help build strong and toned arms:

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• Dumbbells provide resistance that challenges your muscles, encouraging growth and strength over time.
• With dumbbells, you can perform a wide range of exercises, which target different key muscles in the upper body, including biceps, and triceps.
• Dumbbells allow for one-sided exercises, helping correct muscle imbalances and ensuring both arms are equally strong.
• Increasing dumbbell weight over time promotes muscle growth and strength.
• Dumbbells allow a great range of motion, ensuring full muscle activation.

8 effective arm exercises with dumbbells

1. Bicep curl

• To do bicep curl that targets biceps, stand with dumbbells at your sides, with your palms facing forward.
• Curl the dumbbells up towards your shoulders.
• Lower them down slowly.

2. Hammer curl

• Hold the dumbbells with your palms facing one another.
• Bend your elbow to lift the weights targeting your forearms and biceps, and neutralise your wrists.
• Bring them down after a few seconds.

3. Tricep kickback

• Hold dumbbells in your hand with your palms facing each other, and keeping your knees little bent.
• Maintain a straight spine as you hinge forward at your waist.
• Bring your chest almost parallel to the ground.
• Keep your upper arms closer to your body with your head in line with your straight spine.
• Engage your triceps by keeping your elbows straight.
• Keep your upper arms still, and move just your forearms.
• Pause then return the weights to the first step.

4. Military press

• Make sure your palms are facing forward, as you hold a dumbbell above each shoulder.
• Press the dumbbells up, with the weights above your head, and your elbows bent a little bit.
• Hold the equipment above your head for a moment.
• Slowly lower the dumbbells back.

5. Lateral raise

• Stand with two dumbbells at your sides to target your shoulders.
• Raise your arms to shoulder height, where they form a “T” shape.
• Lower back to starting position very slowly.

6. Front raise

• Hold dumbbells in front of your thighs, and your palms facing down.
• Raise one dumbbell straight in front up to shoulder height.
• Follow the same steps using the other dumbbell then lower down.

7. Concentration curl

• Sit with dumbbells in each hand. Place the elbow of your arm you are holding the dumbbell onto on the inner thigh of your other leg.
• Focusing on your biceps, curl up and down on the dumbbell.
• Lean forward with dumbbells, and bend your elbows to 90 degrees
• Extend your arms behind you until they are straight.
• Go back to the starting point.

8. Dumbbell pullover

• Raise your arms with dumbbells toward the ceiling with your palms facing each other, and elbows slightly bent.
• Extend the dumbbells back and over your head.
• Take three seconds to reach a fully extended position where the dumbbells are behind your head.
• Return your arms to the starting position.

Arm exercises with dumbbells: Some tips to keep in mind

“While starting with arm exercises with dumbbells, aim for maximum repetitions with minimal weight. You can do three sets of 12 to 15 reps to help build endurance in your muscle fibers,” says Dr Ashai. Once you reach the endurance level, shift focus to strengthening your arm muscles, which will allow them to maintain strength for longer periods.

The weight of the dumbbell depends on the level of fitness among women. “Newcomers can start with 3 to 5 lbs, as light dumbbells will help them focus on form rather than the weight,” says the expert. People who are accustomed to exercises require 5 to 10 lbs. An advanced fitness enthusiast can go for 10 to 15 lbs or higher to tone arms.

Arm exercises with dumbbells: Who should avoid?

• People with injuries or limitations in the shoulder, elbow, or wrist area should not perform arm exercises with dumbbells without first clearing by a doctor or trainer.
• Back pain or posture problems can make it difficult for some people to do standing exercises, so go for a seated alternative.
• People with muscle pain should not lift weights.

You can incorporate arm exercises with dumbbells into a full-body workout. But listen to your body and rest if the muscles in your arms get sore. If you have any health conditions such as shoulder, elbow, or wrist injury, consult your doctor before starting these exercises.