|
|
| |
Archive for the ‘Fitness Training’ Category
Wednesday, June 1st, 2011
Courtesy of HFPN.com
Carla B. Sottovia, PhD.
Key Points:
1. Children should participate in moderately intense physical activity for 30 to 60 minutes on most days of the week
2. It is important that each child undergo a general physical fitness assessment (e.g., FITNESSGRAM), including tests for cardiovascular fitness, body composition, muscular strength and endurance, and flexibility
3. Training programs should be multiplanar because most sports are not performed in only one plane. Exercises should enhance the young athlete’s proprioceptive motor skills, including balance, core stabilization, strength, speed, and agility.
It has been well established that our youth need to be involved in a variety of physical activities that enhance all the components of physical fitness. Thus, the consensus is that children should participate in moderately intense physical activity for 30 to 60 minutes on most days of the week. These activities should be fun and non-competitive in nature. (1,2)
By the same token, there is a growing number of children who participate in competitive sports and, hence, are exposed to more intense training protocols. While children grow and mature at different rates, the child athlete is usually matched in competition by chronological age. As such, differences in size, height, and body weight can further increase the child’s risk for physical injuries. (3)
It then becomes our role as personal trainers, coaches, and PE instructors to ensure that our athlete children are “fit” to compete.
Guidelines for Training of the Athlete Child/Youth:
- It is important that each child undergo a general physical fitness assessment (e.g., FITNESSGRAM), including tests for cardiovascular fitness, body composition, muscular strength and endurance, and flexibility. (4)
- Once it is established that the athlete child has successfully reached acceptable levels of physical fitness, a performance assessment should be performed. Tests are specific to the needs of each sport and may include such parameters as speed,agility, power, balance, postural control, and core strength.
- Training programs should be multiplanar because most sports are not performed in only one plane. Exercises should enhance the young athlete’s proprioceptive motor skills, including balance, core stabilization, strength, speed, and agility.
- Exercises should be progressed from a stable to a more unstable environment.
- The young athlete should be reassessed approximately every eight weeks to ensure program safety and effectiveness.
- The young athlete should allow days for rest and recuperation.
In summary, a well-planned and supervised training program will not only ensure performance success but also safe participation by our young athletes.
References
(1) Faigenbaum A. Resistance training for adolescent athletes. Athl Ther Today Nov 2002;30-35.
(2) Wallace T. Junior Athletic Conditioning: Integrated Training for Kids! Personal Training on the Net 2003. p 1-6.
(3) Centers for Disease Control and Prevention. Guidelines for School and Community Health Programs to Promote Physical Activity Among Youth. Atlanta, GA: U.S. Department of Health and Human Services, Public Health Service, Centers for Disease Control and Prevention; 1997.
(4) Council for Physical Education for Children. Physical Activity for Children: A Statement of Guidelines. Reston, VA: NASPE; 1998.
Posted in Expert Tips, Fitness Training, General Information | Comments Off
Monday, May 2nd, 2011
Ken Miller
Courtesy of HFPN.com
Speed, agility, and quickness (SAQ) training are too often associated with sports and other physically demanding activities. Upon closer observation we miss the everyday events and activities that can greatly benefit from SAQ training. You never know when you’re going to run after your child or cut through the trees during your ski trip or play a pick up game of basketball. This method of training can help with the mentioned scenarios, but will also enhance the workouts for anyone who is involved in recreational sports, exercises on a regular basis, or simply enjoys activities such as walking a dog or playing with their child.
As fitness professionals, we see thousands of people every day that come to the health club/ gym, run on treadmills, elliptical machines, or bikes. Traditional modes of cardiorespiratory work lend itself to repetitive motions with little if any emphasis towards the frontal or transverse planes of motion. In order to cater to the body’s need for stability in all planes of motion, the fitness professional should integrate movements at varying speeds and body positions into their client’s weekly workout plan. This can be made possible with SAQ training, in addition to adjusting exercise selection and techniques.
Speed is defined as the ability to move the body in one direction. Agility is the ability to accelerate, decelerate, stabilize, and change directions quickly with proper posture. Quickness is the ability to react and change body position a maximum rate of force production.(1) All three components will enhance the client workout experience, satisfy the need for cardiorespiratory work, and provide variety in movement direction and position.
Before a new workout is started or modified, the participant needs to go through an assessment process. A Kinetic Chain Assessment (KCA), Goal Assessment, and PAR-Q are great when they can be used together; however, the KCA will play a big role in program design. This is an opportunity to identify and qualify any recommendations for all components of the clients’ workouts. These components include and are not limited to warm-up and flexibility, core, balance, reactive, SAQ, strength, and cool down.
The assessment process will not only address the fitness goals but also give grounds for a corrective exercise strategy for novice and experienced exercisers. This client-specific strategy will complement the warm up and the cool down needs of all workouts and not just those sessions with SAQ. Both the information provided and movements recommended combined should coincide in providing performance enhancement results as well as support injury prevention measures.
A gradual and structured progression is highly recommended for a client that has not incorporated a regimen for speed, agility or quickness. The following SAQ workout can be implemented 2-3 times/week into an existing workout or as a stand-alone workout with warm up and cool down.
A change of workout regimen will break up the monotony of the typical cardio routine. SAQ training when implemented after a KCA will complement the assessment results and more importantly, prepare the client for activities that they participate in both occasionally and on a regular basis.
References
(1) Clark M, Lucett S. Certified Personal Trainer: Optimum Performance Training for the Fitness Professional. Calabasas, CA: National Academy of Sports Medicine; 2004.
Posted in Fitness Training, General Information | Comments Off
Tuesday, March 1st, 2011
Jason Menoutis, Ed.D.
There are numerous health-related benefits that can result from participating in moderate to vigorous physical activity. However, despite numerous health-related benefits, an extremely low percentage of the United States population participates in regular physical activity. Only 22% of the population receives the suggested amount of physical activity, while 78% of the population does not receive an adequate amount of physical activity. (1) Of the United States population, 25% leads completely sedentary lifestyles . (1) Sedentary lifestyles have been directly correlated with many health-related illnesses and diseases, but the most common is the occurrence of depression and symptoms of depression. (2)
It is highly recommended that the individuals that do not receive enough physical activity start participating in physical activity immediately. Unfortunately, much of the population does not follow this recommendation from doctors and health specialists. In a study researching exercise counseling in older women, 31.4% of women aged 50 to 64 years were recommended to participate in physical activity by medical doctors, but they never acted on those recommendations.
Also, 29.2% of women aged 65 to 74, 21.6% for women aged 75-84, and 14.4% for women aged 85 and older were recommended to participate in regular physical activity but never participated in any type of physical activity. (3) This is reflective towards today’s society attitude about physical activity; even though doctors are prescribing active lifestyles, people are ignoring those recommendations.
Exercise Adherence
Every year, many individuals vow to lead a healthier lifestyle and become increasingly physically active to improve their overall health. Unfotunately, the majority of people that start an exercise and physical activity program are likely to drop out within the first six months of that program. It is recommended that individuals participate in an activity that they enjoy, since people that participate in activities that they do not like are likely to drop out of that program. The drop out rates in physical activity and exercise programs are disturbingly high. It was found that individuals who have been single their whole life, uneducated, and either underweight or overweight are most likely to completely drop out of any type of physical activity or exercise program. (4) As previously mentioned, it is highly suggested that the activities that are being participated in must be enjoyable for the individual. If the activities are not enjoyable, it is likely that the individual will drop out and not continue to participate in any physical activity.
Exercise Recommendations
There are specific recommendations for the amount of physical activity adults, children, and the elderly population should be receiving. Adults should engage themselves in moderate-intensity physical activity for at least 30 minutes 5 or more days out of the week. Also, adults can participate in vigorous-intensity physical activity for at least 20 minutes 3 or more days out of the week. It is recommended that children and adolescents participate in at least 60 minutes of moderate intensity physical activity most days of the week. For the elderly population, it is recommended that they participate in moderate-intensity aerobic activity for 30 minutes 3 to 5 days a week, stretch every day, and participate in strength-building activities 2 to 3 times per week. (5)
With so many viable options for participating in physical activity, there are no reasons for such an overwhelmingly large disparity in the percentage of the population that receives an adequate amount of physical activity, and those who do not receive an adequate amount of physical activity. Even though the overall health of our society is improving, the population will not reach an optimal level of health without an increase in the participation in physical activity. Physical activity has numerous health benefits that will help reduce the occurrence of many physical and emotional illnesses and disease.
References
(1) Jackson A, Morrow J, Hill D, Dishman R. Physical activity for health and fitness. Champaign, IL: Human Kinetics; 2003.
(2) Vance D, Wadely V. Effects of physical activity and sedentary behavior on cognitive health in older adults. J Aging Phys Act 2005;13(4):294-313.
(3) Schonberg M. Receipt of exercise counseling. J Amer Geriatrics Soc 2006;54(4):619-626.
(4) Stiggelbout M, Hopman M, Tak E. Dropout from exercise programs for seniors. J Aging Phys Act 2005;13(4):409-421.
(5) Powers S, Howley E. Exercise physiology: Theory and application to fitness and performance. New York, NY: McGraw Hill; 2004.
*Courtesy of HFPN
Posted in Fitness Training, improve your health, tips to living better | Comments Off
Tuesday, January 4th, 2011
Dominique Adair, MS, RD
*courtesy of HFPN.com*
Weight loss drugs, referred to as pharmacotherapy, have been popularly used since the 1950s, though long before that there were products available claiming to contain sanitized tapeworms available for purchase. Following several drugs such as dinitrophenol and the amphetamine-like compounds that posed serious side effects, the weight-loss drugs most commonly used today are appetite suppressants and nutrient absorption blockers.
While lifestyle measures remain the cornerstone of prevention and treatment of obesity, adding anti-obesity agents is considered by some physicians for obese patients who did not achieve sufficient weight loss after lifestyle modifications. Often positioned as an adjunct to diet and exercise, weight loss drugs are meant to supplement these behavior interventions and not to replace them. This article will review these classes of drugs, how they work, and the criteria with which physicians prescribe them to their patients.
Classes of Drugs
Today, most commonly prescribed weight loss drugs are either appetite suppressants or fat absorption blockers. For both, the goal of pharmacological intervention is to decrease feeding behavior and reduce weight. Appetite suppressants facilitate weight loss by tricking the body into believing that it is not hungry or that it is full. Most of them decrease appetite by increasing serotonin or catecholamine — two brain chemicals that affect mood and appetite. For example, the drug Subutrimine acts by increasing noradrenaline and serotonin levels in the hypothalamus, nucleus accumbens and the brainstem, all regions associated with energy homeostasis (1). Other centrally acting drugs that also work through the modification of neurotransmitters are presently being aggressively researched to determine if these novel approaches lead to clinically meaningful weight loss and improvements in comorbid conditions such as diabetes and cardiovascular disorders.
Clinical experience data on the success of these drugs suggests that weight loss produced by any one agent is limited and rarely exceeds 10% of the starting weight (2). This initial drop also plateaus. The ‘ceiling effect’ observed is probably due to adaptive changes as the body continues to maintain a balance in favor of energy conservation or the body’s metabolic “slow-down” in response to chronic underfeeding. One approach that some weight loss specialists have adopted to overcome this issue is to develop combination therapies that tackle the problem through more than one mechanism in an effort to minimize the impact of these adaptive changes.
Fat absorption inhibitors work by preventing the body from breaking down and absorbing ingested fat. These medications act on the gastrointestinal system and work by blocking the action of lipase, the fat-digesting enzyme, thereby reducing fat absorption in the gut. The non-absorbed fat is then eliminated in bowel movements. It also blocks the availability of fat-soluble vitamins (vitamins A, D, E, and K), so patients may also take a vitamin supplement (3).
The most commonly prescribed fat absorption blocker is the prescription drug Orlistat (brand name Xenical). Research has explored the effectiveness of Orlistat compared to other drug treatments, placebo, or behavior-focused interventions. Avenell et al. carried out a systematic review of trials involving a combination of diets, drug therapy, exercise, and behavior therapy and concluded that adding Orlistat to a dietary intervention improved weight loss by 3.26kg up to 24 months (4). Research also indicates that Orlistat reduces cholesterol and blood pressure levels and improves glycemic control when compared to placebo (5).
As of 2007, Orlistat became available over-the-counter (OTC). Sold as the brand name “Alli,” which is half the strength (60mg versus 120mg) of the prescription drug, Orlistat was the first clinically-proven OTC product to be combined with a comprehensive support program. Research indicates that both Orlistat and Alli can improve weight loss if used alongside behavioral and lifestyle interventions, however due to unpleasant side effects (urgent bowel movements, diarrhea, and gas with oily spotting/anal leakage) there remain problems with adherence and much variability in patient outcomes.
The Best Candidates
While each physician develops their own specific criteria for prescribing weight loss drugs, guidelines do exist. The National Heart Lung and Blood Institute’s evidence statement on pharmacotherapy for weight loss asserts:
“Weight loss drugs approved by the FDA may only be used as part of a comprehensive weight loss program, including dietary therapy and physical activity, for patients with a BMI of 30 with no concomitant obesity-related risk factors or diseases, and for patients with a BMI of 27 with concomitant obesity-related risk factors or diseases. Weight loss drugs should never be used without concomitant lifestyle modifications. Concomitant assessment of drug therapy for efficacy and safety is necessary. If the drug is efficacious in helping the patient lose and/or maintain weight loss and there are no serious adverse effects, it can be continued. If not, it should be discontinued” (6).
Before selecting a medication(s), physicians will also consider health history, possible side effects, and potential interaction of weight-loss drugs with other prescribed and OTC medications.
It is extremely important for physicians to emphasize to their patients that weight-loss drugs don’t replace the need for changes in eating habits and activity level. In fact, several studies on drug intervention alone demonstrate that once patients stop taking the drug, they may have a higher rate of regain compared with people who also have some behavior modification support (7).
Weight-Loss Drugs and the Fitness Professional
When combined with a low-calorie diet and regular exercise, weight-loss drugs produce an average weight loss of 5% to 10% of total body weight within a year, a typical initial goal for any weight-loss effort. Losing 5% to 10% of total weight may not seem like much, but even modest weight loss can improve health by:
* Decreasing blood pressure
* Decreasing lipid levels
* Decreasing blood glucose levels
* Increasing insulin sensitivity
With interventions that combine lifestyle behavior change and pharmacotherapy, it is difficult to determine how much of weight loss success can be attributed to each. Regardless, both during drug intervention and after, lifestyle behaviors, as supported by fitness professionals, remain an exceptionally important part of the success equation.
References:
(1) Sargent B and Moore, NA. New central targets for the treatment of obesity. Br J Clin Pharmacol. 2009 December; 68(6): 852–860.
(2) Tziomalos K, Krassas GE, Tzotzas T. The use of sibutramine in the management of obesity and related disorders: an update. Vasc Health Risk Manag. 2009; 5: 441–452.
(3) Hollywood A, Ogden J. Taking Orlistat: Predicting Weight Loss over 6 MonthsObes. 2011;2011:806896. Epub 2010 Nov 11.
(4) Avenell A, Brown TJ, McGee MA, et al. What interventions should we add to weight reducing diets in adults with obesity? A systematic review of randomized controlled trials of adding drug therapy, exercise, behaviour therapy or combinations of these interventions. Journal of Human Nutrition and Dietetics. 2004;17(4):293–316
(5) Padwal R, Li SK, Lau DCW. Long-term pharmacotherapy for overweight and obesity: a systematic review and meta-analysis of randomized controlled trials. International Journal of Obesity. 2003;27(12):1437–1446
(6) http://www.nhlbi.nih.gov/guidelines/obesity/e_txtbk/txgd/4325.htm last accessed 12.12.10.
(7) Warziski Turk, M Randomized Clinical Trials of Weight-Loss Maintenance: A Review. J Cardiovasc Nurs. 2009; 24(1): 58–80.
Tags: aerobic exercise, benefits of exercise, corporate fitness, Eating Right, employee wellness, exercise, exercise programs, fit tips, fitness activities, fitness programs, Food Labels, health, health and wellness, healthy foods, heart disease cancer, metabolism, muscle supplements, Nutrition, nutritional supplements, physical exercise, protein diet, supplements, time exercise, vitamin reaction, weight reduction, wellness program, woman
Posted in Building Muscle, Eating Right, Expert Tips, Fitness Training, General Information, improve your health, Nutrition, Programs, tips to living better | Comments Off
Thursday, September 9th, 2010
Courtesy of HFPN.com
Chere Lucett, NASM-CPT, PES, CES
When it comes to cardio training – one size does not fit all. So this begs the question – if resistance training programs are individualized, why aren’t cardio training programs?
Our bodies are as unique as our goals and the way we train should be a reflection of both. The days of simply going for a run or hopping on a piece of cardio for thirty minutes without a clear plan are no longer the way to perform a great cardio workout. There is a smarter, more efficient way to train your heart and the best part is – it can create amazing results! Heart rate training has become the most useful and efficient way to perform cardio workouts. With the ease of use and applicability to all exercisers, using your heart rate as your guide can revolutionize your cardio fitness programs and excel results. The trick is to understand your training zones, explore interval training and progress your training in stages.
What are heart rate training zones?
Heart rate training zones are used to establish training intensity. Heart rate zones are a good starting point for developing cardio training programs and are simple to use. For fitness purposes, there are three training zones to focus on.
Zone 1, often referred to as the recovery zone, uses a lower heart rate (65-75% of heart rate max) and is great for recovery from a hard workout or creating a strong aerobic base.
Zone 2, uses a moderate to high heart rate which helps to raise your anaerobic threshold (AT) (the point at which your energy sources move from utilizing a higher percentage of fat to utilizing a higher percentage of glucose). This zone is important as it increases your aerobic base making your heart more efficient and helps you burn more calories during and after exercise.
Zone 3, is your peak heart rate zone and helps to increase your anaerobic threshold (AT) as well as increases the caloric burn during and after exercise. This peak heart rate should not be trained in consistently as sustaining a peak heart rate can lead to overtraining and adverse effects on your results.
To determine heart rate training zones, simply use the following formula:
(220 – age) x % of HRmax = Training intensity
 
What is interval training- it sounds hard?
Interval training involves training at different intensities for certain periods of time in a given workout. Interval training can be a challenge! This form of training allows for you to overload your body, helping to create the cardiovascular changes you want while providing your body the opportunity to work harder without overtraining. Depending on your level of fitness, interval training may mean training in two to three different zones during your cardio session. Don’t worry – we recommend beginning your interval training programs in stages, called stage training, to help you ease into the harder workouts!
What is stage training and will it help me lose weight faster?
Stage training is a pre-set system of interval training designed to use all three training zones. This is important as it allows you to avoid plateaus and break-free from the worries of overtraining. Overall, stage training helps you begin and progress your training in a way that can accelerate your results. If you begin in a program that is too difficult you may burn-out or over-train – and if the program is too easy – you won’t get the overload that your body needs to ignite change. So stage training allows you to vary the intensity of your workout and keep you progressing over time.
I have a specific goal of weight loss – so where do I start?
No matter what the goal is, the solution begins with assessing your starting point and your ability to begin a cardio training program. You may need to visit a local fitness facility for a complete cardio assessment and ask your physician before you begin a cardio training program. If you are new to cardio training, start in stage 1 and progress after a few weeks. Intermediate or advanced exercisers can begin in stage 2 and progress to stage 3 as shown below.
Now let’s get that heart pumping! Choose whatever form of cardio that you enjoy most and find the perfect heart rate zone and stage for you – three different fitness levels, three different training stages to focus on to achieve weight loss success. Pick your level and get moving!
Stage 1: Beginner – You are new to cardio training and need to build up your stamina.
Create a training base! You can perform cardio training up to three days a week making sure to allow yourself a day of rest in-between your cardio workouts. Start slow and remember – your body will advance over time – don’t push yourself too hard!
Stage 2: Intermediate – You are an avid mover and need a push to get past those pesky plateaus!
Push ahead! Alternate days one and two according to how many days you plan on performing cardio (i.e. if you plan on doing four days of cardio, they should be performed as follows: Day 1, Day 2, Day 1, Day 2).
Stage 3: Advanced – You are a weekend warrior and fitness fanatic with no time to spare!
Go for it! We suggest a minimum of three days of cardio training for you – just remember to alternate your cardio workouts so that you allow yourself plenty of recovery time (i.e. if you plan on training more than three days a week – always perform a recovery day after a high intensity day to allow your body to recover).
You can perform any type of cardio that you enjoy – the exercise type is up to you! Remember that cardio training is individual – start at the stage that best suits your current fitness level and progress your training over time.
Reference
(1) Wilmore JH, Costill DL. Physiology of Sport and Exercise. Champaign, IL: Human Kinetics, 1994
Tags: aerobic exercise, benefits of exercise, cardiovascular exercise, exercise, exercise programs, fit tips, fitness activities, fitness programs, health, health and wellness, metabolism, physical exercise, time exercise, wellness program
Posted in Aerobics, Expert Tips, Fitness Training, General Information, improve your health, tips to living better | Comments Off
Wednesday, May 26th, 2010
People of all ages can get substantial benefits from including weight bearing training into their exercise regime. Even elderly people can find noticeable improvements in their health. By adding weight, bearing training their muscles will become stronger and this will help them with balance, which becomes all-important as they age.
By becoming stronger elderly people, also become more independent as they will be less likely to rely on others. Research has also shown that weight bearing training improves bone density and this is an important aspect of good health for people of all ages. Bones are constantly ‘growing’ as with all parts of the body, however this process slows down as we age. Weight bearing training helps to address this aging process by maintaining good bone density. Post-menopausal women are particularly prone to problems relating to bone density as their hormones change and they can benefit considerably from weight bearing training.
Along with proper nutrition, weight bearing training is one of the most effective methods of reducing fat. And along with fat reduction you can expect a leaner body. Resistance training varies from lifting weights, to body weight exercises and even dance exercise. All these exercises will help you build more muscle which helps burns fat because you are effectively burning fat to feed the muscles.
Research has also proven that weight bearing training has many other beneficial effects for your health from lowering blood pressure and lowering your heart rate while at rest. This will obviously reduce the risk of heart disease quite considerably.
The additional strength that can be gained from weight bearing training serves to help anyone lead a more active lifestyle. With the added benefits of strength, fat loss
, balance and the ability to slow the aging process, there is nothing quite like it to help you live longer and be happier along the way.
You don’t have to hire a personal trainer to help you with your resistance training, one can easily turn to exercise videos that feature fitness experts with expert knowledge on resistance training. Lastly it’s also important to note that even a little bit of training will benefit you, however, doing it consistently will result in a better return for the time you invest in your health.
Author: Personal Fitness Http://www.personalfitnessinformation.com
Tags: body changes, Eating Right, hormones, weight bearing training, weight management
Posted in Fitness Training, General Information | Comments Off
Monday, March 8th, 2010
As much as you’d like to, you probably aren’t training every client five times a week. But, as health and fitness professionals know, a few training sessions a week isn’t enough exercise for your clients.
Though some would rather spend a couple lonely hours on the elliptical, many of your clients will thrive on community-oriented group fitness classes. Whether you’re a small studio owner or work in the biggest club in the nation, exercise classes can be an excellent source of fitness for your clients on your off days.
From CrossFit to YogaFit, spinning to pilates, HFPN educates fitness professionals on the basics and benefits of common group exercise classes.
Boot Camps:
Over recent years, boot camps have solidified themselves as a staple in the consumer’s quest for fitness. Many companies are establishing themselves in niche areas, making it appealing for special populations like weight loss clients, children, women and brides. Boot camps tend to focus on functional exercises that utilize body weight. These group exercise functions usually occur outside, which is a huge selling point. Some clients will love getting outdoors for exercise, and it’s a good way to mix up the training regimen.
Boot camps have many benefits for the client. Perhaps the biggest selling point is their low cost. As with most group fitness activities, the price is reduced because of the large number of participants in one session. This is a bonus for the personal trainer if they have budget-conscious clients.
As is the case with many group exercise classes, your client will generally not be getting the intensive, individualized instruction. Make sure you are perfecting your client’s form during sessions to ensure they know how to perform squats, lunges, etc. during their boot camp events.
Spinning:
If you train at a gym or studio, chances are your facility offers spinning classes on a regular basis. This group fitness class has caught the heart of soccer moms and buff bros alike. Spinning classes usually last an hour and are packed with upbeat music and high-intensity cardio.
Though all spinning classes make use of the bike, each instructor customizes the workout. Whether it highlights steep hill climbs, stimulating intervals, quick spins or long rollers, the workouts will vary with each class and keep your clients and their bodies on their toes. Plus, this low-impact activity will be perfect for those nursing injuries or unable to use cardio machines like the treadmill and stair master. However, it’s important to note that spinning is not necessarily a total body workout, and clients should look to boost their upper body as well.
Like many activities, your clients may face injuries if they use improper form. Spin bikes, as opposed to normal road bicycles, are partially designed for comfort with the rider in mind. However, without a properly fitting stationary bike, clients can be positioned in ways that can lead them to core, back and neck strain. Always recommend your client speak with the spin instructor before class to ensure proper spinning form and set-up of the bike.
Yoga:
Yoga is all about slowing down and listening to your body. When clients are shelling out the big bucks for a personal trainer, we’re willing to bet that they want their hour-long session as jam-packed as possible. For a more calming (but still active) experience, fitness professionals can refer their clients to one of the many types of yoga.
Here’s the breakdown of some major yoga styles:
This general style is gentle and encompasses many of the basic yoga poses in a slow-moving class.
Vinyasa yoga focuses on breath-synchronized movements. It is generally a bit more strenuous than Hatha yoga.
This “power yoga” is a constant flow from one pose to the next that is physically demanding.
Bikram yoga utilizes a hot room (around 100 degrees) that aims to loosen muscles through its standard 26 poses.
Rebecca Fritz, owner of SuTRA Midtown yoga studio in Phoenix, says yoga can be beneficial to all types of clients: whether athletes, obese or prenatal. “Yoga for athletes is incredibly beneficial, especially for athletes who are doing the same thing over and over,” she says. “Yoga is all about muscle loading progression, so you’re not overdoing anything.” She also notes that yoga is great for people who are recovering from injuries, as the practice is slow, controlled and helps create muscular balance. For clients looking to achieve fitness and weight loss, she recommends taking three or more classes a week.
But, even better, “The No. 1 benefit of yoga is stress relief,” Fritz says. It’s supposed to calm and relax you, and many practitioners swear by yoga’s stress relieving capabilities.
Pilates:
With yoga, often comes Pilates. Developed in the early 1900s by Joseph Pilates, this type of fitness focuses on strengthening the core postural muscles, usually using a mat. Pilates is similar to yoga in that it is supposed to be a mind-body experience, but this exercise has more fitness-oriented movements that aim to stabilize then strengthen. Pilates classes marry stretching with largely functional movements that vary from twists, extensions, bridges and more to work the core and emphasize proper breathing techniques. “Everything moves from the center of your body, so Pilates aims to make that the strongest,” Fritz says.
Fritz says Pilates classes usually focus on the core, butt, hips and the legs. “Pilates is incredible for women – it strengthens your back and core, and so many women are not strong enough in that area,” she says. Pilates is especially helpful for weight loss clients who are still looking for a calming exercise experience. Like yoga, she recommends clients take at least two to three classes a week. “Pilates is going to give you more of a total body workout. When you’re balancing, using your own body weight, trying to do moves, you’re using every single muscle in your body,” Fritz explains.
CrossFit:
CrossFit.com’s December 2, 2009 Workout of the Day
“Using a single 60lb dumbbell for both thrusters and pull-ups, 3 rounds, 15-12-9 reps of:
- Thrusters right arm
- Thrusters left arm
- One-hand pull-up right arm (left hand grabs the right wrist)
- One-hand pull-up left arm (right hand grabs the left wrist)”
Official videos of CrossFit exercises, including thrusters can be found here.
In recent years, CrossFit studios have been popping up all across the nation. While many are turning to this new style of fitness, there are just as many, including trainers, who are in the dark about the movement’s basics.
As stated in CrossFit.com’s Foundations educational materials, the training program focuses on compound movements and shorter, high-intensity cardiovascular sessions. CrossFit calls itself a core strength and conditioning program, and it highlights gymnastic efforts and Olympic Lifting training. Utilizing movements like pirouettes, clean-presses and scales, CrossFit deviates from the normal gym patrons exercises.
CrossFit is a fast-growing fitness entity, largely due to their Internet community presence. Nearly every CrossFit studio has a blog-like Web site, where they post Workouts of the Day. The main CrossFit.com site posts a workout every day, encouraging the participants to post their time (always emphasized during CrossFit workouts). CrossFit users are an intense bunch, and CrossFit recommends working out for three days, then resting on the fourth. Some contenders of the system remind users to maintain proper form or encounter injury. These workouts are very intense and push people well, but this shouldn’t be compromising their form and safety.
Learn More About The Author
Tags: group exercise training, group fitness, group fitness classes, group training, outdoor fitness
Posted in Fitness Training | 19 Comments »
Monday, March 8th, 2010
The skills of the successful personal trainer should be easily adaptable — transferable from client to client and environment to environment.
Right now, one of the most requested types of sessions is group personal training, and it’s time for you to shift your skills and take advantage of this market shift.
As the economy continues to struggle, personal trainers may see a decline in member retention due to a lack of expendable income. Group personal training allows you to reach more people at once, bringing in cash flow while still accommodating your clients.
“Clients get the motivation and expert training from a trainer, but at a lesser cost,” says Ron Holland, owner of SWAT Personal Fitness in Tucson, Ariz. “In this economy, it’s a win-win situation. The more people you train at one time, the more money you can make.”
Holland’s gym specializes in group personal training using functional movements and high-intensity training. He notes that this type of training is not for every trainer or client alike, but trainers can easily adapt their personal one-on-one skills to work with groups.
Whether working with 4 clients or 60, personal trainers can find success by following these tips on implementing group personal training into their business model.
Adapt your training. “A lot of trainers are so accustomed to doing the one-on-one interaction, that when it comes to working with five or six, they really have to adjust themselves,” Holland says. In group training, your role shifts from an instructor of one to a motivator of many. Be sure to be entertaining, encouraging and fun.
Familiarize your clients with the routine. “We always list all of the session’s exercises on a board so clients know what they are going to do that day,” Holland says. Using this technique, clients can prepare for the workout and keep up in case they missed a cue.
Arrange your clients with safety in mind. “We have a line of fire with the kettlebells,” Holland says. “We set clients up so the kettlebell swings aren’t going to be directed toward anyone.” Make sure all clients have enough room to move safely without invading other people’s space.
Measure exercises by time, not repetition. Instead of instructing clients to perform 15 squats, give them a time span, Holland says. Not all clients will perform exercises at the same speed, so ensure a smooth flow by switching exercises after a certain time period has passed.
Use functional exercises. You probably don’t have five leg press machines, so don’t count on using a lot of weight machines during group training sessions. Instead, focus on body-weight exercises and use tools like kettlebells, dumbbells and resistance bands to give clients a killer workout.
Dynamically correct movements. Concentrate on all of your clients by walking in front of, behind and to the side of them as they perform the exercises. Make sure you have enough room in your gym or outside to accommodate this necessary step.
Use multiple trainers. When the group gets too large, the clients deserve more than one trainer in order to ensure safety and sufficient instruction. Holland says his trainers can work with 15 clients each before they add a second one.
Offer group options. Some people will want to train with their families or friends. Others may not mind to work with strangers. Make sure to offer both options in order to give your clients freedom, Holland says.
Set your rates accordingly. SWAT usually charges $75 per one-on-one session. In small group settings, Holland says they charge $25 to $30 per person, and the client ends up saving approximately $50 each time. The studio, on the other hand, makes more money in that hour than they would have compared to a single client. SWAT also offers large outdoor personal training which can reach up to 50 clients. For these sessions, he charges a $199 per month fee for unlimited classes.
Learn More About The Author
Tags: expert trainers, group personal training, group training, trainers
Posted in Fitness Training | 3 Comments »
Saturday, March 6th, 2010
Everyday new ways to help your clients get fit are reaching gyms and trainers across America. Whether it is new routines, exercises, or tools, expanding your fitness business means exploring new realms of fitness to enhance your clients’ experiences. Private group training has made its way onto the fitness floor and the spotlight has been turned to just how great training in groups can be.
Do you have what it takes?
Group training can provide a fitness professional with a lucrative option to enhancing their clientele without overloading their hourly work day. While enhanced economics is enough to entice many professionals, please be warned that you will have your work cut-out for you. There is a necessary skill-set to training small groups. To be sure you are ready for taking on a small group; here are some skills that might be helpful for success in this new endeavor.
Become a fan of change. You must be prepared to convert, manipulate or change exercises on the fly. Regressions and progressions may be necessary depending on the abilities of those participating in your small group and in order to ensure success of each participant, exercises must be appropriate for their skills and abilities. Prepare a few different programs before your sessions so you can make changes quick and your clients won’t miss a step!
Embrace your inner cheerleader. Motivating your clients in one-on-one sessions is generally easier because you have one client to focus on. When there is one person in the spotlight, you know your client’s emotional triggers, you understand the buttons you can push to keep them moving and you can adjust your personality to meet their needs. With small group training, there are more personalities to try to know, understand and motivate. Eat an energy bar before you train because you will need the energy to keep up with all the personalities and emotions you might face during the session! Stay upbeat and don’t worry – the more you train the group, the more you will understand their unique dynamic and you will be able to adjust your personality accordingly.
“Speak softly and carry a big stick…you will go far.” Okay, maybe you won’t need to carry a big stick, but be ready to be a strong leader. Remember groups can quickly turn into mobs if they are not controlled properly. Make sure you are ready with rules and guidelines for the group, and stick to them! Stay strong when you lay down your training ground rules, make sure that every participant knows and understands your guidelines and the reasons why you put them in place – you are trying to help them and in order to do so, your training sessions must have structure! If you let the group take over your sessions, this prosperous endeavor may cost you your sanity.
Money matters.
Group training can have a positive effect on your income stream. Working with several clients during one hour can help you raise your hourly wage while decreasing the cost for those clients participating in your group session. Overall, this can be a win-win situation for everyone involved.
Your Group Rate Should Make “Cents” If your current hourly wage is $45 per hour to provide one-on-one service, lowering the cost to $30 per hour per client for a small group session gives your client a break on the cost (potentially incentivizing them to train more) and could raise your hourly wage to $60 or $90 depending on the size of your small group (factoring in 2-3 clients per hour).
There are several ways to determine your price breakdown – you can propose a flat fee despite how many group members you have (as shown in the example above), or you can provide a tiered cost-break, giving a discount based on the number of clients in the group, for example, 2 clients can cost $35 per person per session / 3 clients drops to $30 per person per session, and so on. Before you start counting your pennies, there are a few economic factors to consider such as the costs associated with training more than one client at a time. First, adding more clients often calls for increased equipment. If you are an independent trainer, this investment might cost you more than you planned for- be sure to add up your additional costs for items such as extra bands, balls and dumbbells. But don’t worry – this is a sound investment, having extra equipment can help you in a pinch in case something breaks or ends up missing (as items often do). Second, space might be an obstacle. If the small group cannot fit into the studio or area you want to train them in, you might consider using parks or gymnasiums to work out your clients. Often, renting space can cost you – check with the park service or city civic center for permission to train on their grounds or in their facilities and add up any fees they might charge for allowing you to rent their space. In addition, make sure your personal training insurance covers multiple locations and clients.
With more than one client, you might think about increasing your coverage in case of multiple injuries. Check with your insurance provider to make sure you have the best coverage for your new endeavor – this can cost you, but it will save you more in the long run should a client suffer an injury.
If you are a trainer in a gym you won’t have to invest in equipment, but you face other challenges. You might have plenty of equipment at your disposal, but it might be limited by the time of day and space that is provided for your small group. Before you begin small group training, sit down with your fitness manager to determine potential solutions for any road-blocks you can foresee with your small group. Often the club might be willing to invest in extra equipment that can be offset by the increased income from the multiple clients you are training per hour. In addition, make sure your hourly compensation will be adjusted before you take on more clients per hour. You don’t want to do more work and get paid less! Take the time to communicate with the management at your club and propose ideas on how to tackle issues, both financially and operationally.
All in all, the cost of your sessions should cover the time you take to prepare for your sessions as well as the cost of extra equipment, space, insurance and the increased work load you face during the session. This can help you determine the appropriate price break down for each client without an arbitrary decision that might leave you in a deficit rather than a profit.
Expert Advice
In addition, Aniciete adds,“Email communication is a great way to keep healthy thoughts and actions on the group’s mind outside of your sessions – try to open up an email connection and send them tips and advice. Once you learn to adapt and modify your workouts according to the vibe of the group, you and the clients will have lots of fun. There will be always something to talk about.”
Sage advice is often the best companion to any new endeavor you propose to take on and when it comes to small group training – ask those who know – it can get sticky at times!
According to Jeremy Aniciete, a full-time trainer with Lifetime Fitness in Omaha who leads about 4 group sessions a day, heading up a group training session means laying down some ground rules and making sure you have a plan. “Always incorporate assessments to show results as this helps motivate the group members to keep showing up.” However, Anciete warns, “keep those results personal – if a client wants to share their results they can, but maintain a person’s privacy.” In addition, place some responsibility on the group to ensure attendance and adherence to the rules. “Use the members to hold themselves accountable for nutrition, cardio and strength training. Your role is to motivate them while they are there but let the group members push the others to make the commitment and stick with it! Clearly and definitively let the group members know that the schedule of sessions is laid in stone with optional days for make-ups. Make certain every client is aware of the rules and agrees with them.” Beyond laying down the foundation, Aniciete advises to keep your group talking and having fun in and out of every session.
Group training can mean higher wages, more efficient training hours and loads of fun! Just make sure to maneuver your sessions carefully through proper planning and communication. With more money comes more responsibility so make sure you are ready for all the ups and downs of a group session. Keep it fun and keep them moving – and they will keep coming back for more!
Learn More About The Author
Tags: fitness, group training, trainers across America
Posted in Fitness Training, Programs | 3 Comments »
Wednesday, January 13th, 2010
 2010 Fitness Goals The year 2010 will be the year you learn how to control your bad eating habits, increase your level of strength, and improve your overall health. The first step is to set a realistic fitness goal, but to do this properly you must clear your mind of “that perfect body image” and focus more on a “healthy image”.
Stop dreaming of losing weight and start taking action! Sit down with Bounce Fitness’s certified personal trainers and let them develop a fitness plan that will help you reach a specific goal. You’re not alone!
Tags: 2010 fitness, fitness goals, new year fitness
Posted in Fitness Training | Comments Off
|
|
|
|
|
|
|
