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Archive for the ‘Fitness Training’ Category
Monday, January 4th, 2010
 I recently got an email from my client, Cindy, regarding Spinning bikes. Cindy asked if she could take a spinning class to add some variety to her workout. I said sure assuming she had looked into it a little bit or at the very least glanced into the window of the room while a class was going on.
Well needless to say, Cindy didn’t have a clue what the intensity would be like nor did she realize the spinning bikes are different than any other bike she had ever ridden before.
For those of you who don’t know, the bikes were invented to mimic conditions of actual road biking like in the Tour De France. Therefore, instead of only having the ability to add resistance the way we all are used to doing it, by changing gears, the wheel in front of the stationary bike (flywheel) is weighted. Which means it could weigh between 35 and 55 lbs instead of 1 or 2 lbs. Normally, that would sound like no big deal. But as many of you know, when you decide to stop pedaling on a bike, you normally glide or coast. Well you can’t do that on a Spinning bike and Cindy did not realize that until well after the instructor told her to pedal as fast as she could.
After her legs felt like they were going to go flying off… then her instructor said they would start climbing a hill and that she needed to increase the resistance on her bike. The instructor started saying things like -“Take a full turn up! Another half turn… You should be working hard now.” “Crank it down so you feel the road… now add big turn clockwise… climbing the hill now… add more resistance by turning it up… now it’s really steep.”
Cindy had no idea what any of those instructions meant and that is what I am here to clear up right now.
Spinning is a great form of cardio. It is motivating to have an instructor guide you through a program while being surrounded by like-minded participants who are there for the same reasons. You all want to get a good workout, lose some unwanted body fat, keep heart healthy, lighten your own personal stress load and have some fun along the way.
The resistance knob in question is the tool used to add tension to the flywheel so that you feel as if you are climbing a hill or if the knob is loose then you feel as if you are screaming along the open road and cruising. As an instructor, I believe there should always be some sort of tension.
If you have never taken a class, I would recommend it. But here are some things to keep in mind before you do. Spinning bikes are used frequently throughout the day. This means that they have wear and tear on them. Each bike will wear differently and therefore the resistance knob may be tight on one bike and not so tight on another.
Bikes in your gyms have resistance mechanisms that can vary tremendously. If you decide to take the approach of listening to an instructor based on turning the knob to vary your resistance, you may have a very hard time getting through the ride with a specific benefit (strength, endurance, etc).
So What?
Recently I read of a study an instructor did at his club that tested 21 bikes to see the varying resistance for each bike. Here is what he found.
The first measurement was the number of turns from all the way “off” (maximum counterclockwise) up to where he could “feel the road.” This is a bit subjective, but not very—even a beginning rider can tell the difference between free-wheeling and a wheel that offers some resistance. The second measurement was the number of turns from “feeling the road” to “that’s it—I can barely pedal a full revolution.” using his personal limit. How different were the bikes from each other? The table shows the minimum and maximum number of turns among the bikes for the two measurements, and also the total number of turns from bottom to top end.
The differences among the bikes were mostly at the low end. Some riders will feel the road after three turns from the bottom, while others will turn (and turn, and turn) seven full revolutions before anything happens. So if riders start their rides at the very bottom, and the instructor just talks about taking quarter turns, half turns, and full turns, some riders will still be free-wheeling while others will already be into moderate-heavy territory. Rider inexperience, coupled with our human tendency to take the easy path if we can while still obeying orders, will thwart the instructor’s intention to guide a ride according to traditional categories of benefit. –Results were found by Gordon Bermant who teaches Spinning in the Virginia suburbs of Washington, D.C.
I want you to learn a few things from this article. First, if you decide to take Spinning classes it is important for you to be very aware of how you feel and the amount of energy you are expending. This is what you should base your workout on, not the specific instructions.
Second, I am a fan of Spinning and I like the idea of someone pushing you to do you best throughout your training session for 30-60 minutes. If it can’t be me, I want it to be someone trusted like a certified group training instructor.
Finally, if you are going to do some training on your own outside of a class setting, remember that not all cardio machines are created equal, especially the spinning bikes. There is a great deal of maintenance that needs to go into a bike and you should be aware that some bikes are easier to ride than others. If you are on a bike that takes 7 turns just to feel the tension, then you will need to take more turns to get you where you want to be when you work hard. If you are on a bike that turns 2 turns and you feel like the road just became a hill in San Francisco, then you will need to adjust accordingly. I like the idea of having variety in your workout regimen. And utilizing a spinning bike can be a good alternative to running on a treadmill or using the elliptical. Cross training is important in my style of training. Learning how to make the ride challenging when you need tough intervals and interpreting the varying resistance to rest when you are in a rest phase is an important part of those intervals.
So drop by a Spinning class. If that is not your thing, take one of the many cardio routines I have sent you over the past 2 years and try one of those programs on a Spinning bike. I think you will like the challenge.
Article Source: http://physicalfitnessarticles.net
For over 17 years Bobby Kelly has taken his passion for coaching to a level not reached by many in the fitness profession. Bobby knows the success of hard work, determination and persistence, and he’ll get you where you want to be. Visit www.resultsonly.com
Tags: spinning
Posted in Fitness Training | 2 Comments »
Friday, December 18th, 2009
 - Succeed Today
Why wait until New Year’s day to make your resolution to live a healthier and happier lifestyle?! Today is the day you should be thinking about making the change.
Every year we vow to change something in our lives. Why not vow to make a change that will give us a longer life, better outlook on things, and immediate results? If you want to enjoy life, be successful, and live healthy; you have to step in and take control of your bad habits. Recognizing that you need to change is the first step, the second requires you to get involved.
Begin by seeking out a good fitness center. The fitness center of your choice should have cardio and strength training circuits, a certified fitness trainer on board, and a number of training programs you can take advantage of. The membership to a club like this is extremely beneficial. While a home gym sounds ideal for the individual that cannot get out much, it unfortunitly doesn’t always work.
Bounce Fitness is offering new members an opportunity to start working towards their 2010 fitness goals today.
It’s programs like these that make a difference. When you’re ready to commit to a new routine, you should take advantage of every promotion a club has to offer. The steps towards your weight loss success starts here at this point.
If you can’t invest some time to check out the clubs in your area, at least spend some time walking. Although it is colder now that it’s winter, a brisk walk can get the blood pumping through your body and warm your muscles quickly. Anything you do is better than nothing.
Tags: bounce fitness special, new year resolution
Posted in Programs | 8 Comments »
Friday, December 18th, 2009
 Fitness Health 1. Making the Commitment. So you’ve decided to get in shape, lose some weight, take up a sport, lower your cholesterol and/or attempt to keep up with your children. Whatever the reason, you’ve taken the first step toward a healthier lifestyle. Once the decision is made, do not wait – start immediately. When you first decide to do something is when you are the most enthusiastic about it; don’t squander the enthusiasm, use it!
2. Setting a Goal. The most popular goals are to lose weight and tone up, but what does that mean? Your goals must be defined, quantitative, and achievable. For example: “I want to lose 8 pounds in one month.” Goals like this give a specific purpose and a time frame in which to achieve them. Without a specific goal, you will lose focus and quit before you can get any results.
3. Seeking Out Information. Now that you have your goal strictly defined, you need to find out the best way to achieve it. Unfortunately, there is usually a cost attached to information. Fitness professionals make their living based on giving out this information.
However, there is plenty of information available on the Internet. The problem is finding which information is right for you. This is when online personal trainers become a valuable resource. You can get information directly from a qualified personal trainer at a fraction of the cost. This is the way of the future.
4. Designing Your Program. This is the second most complex part of your overall program. The reason it is so complex is because exercise is different for each individual person. Have you worked out before? If so, how much and for how long? Do you have any knee problems? These and many other factors will have an effect on your program.
5. Nutrition. This subject can be pretty confusing — entire books have been written about it. The best advice I can give you, in one short paragraph, is to seek out as much information as possible from credible sources. Armed with the right information, you’ll be able to make healthy decisions when it comes to dieting and controlling those pesky cravings.
6. Staying Motivated. Staying motivated is easiest with a partner, someone to work out with and call when you need nutrition support. But do some research before picking one: If your partner loses motivation easily, it will make success very difficult.
7. Knowing When to Change Your Program. You must change your program every 3-4 weeks, depending on your fitness level. The average person needs a change around the third week. Do not skip this step. If you don’t change your program regularly, you will become used to it and your body will stop responding to it. Worst of all, you may become bored and stop exercising altogether.
8. Summing It All Up. Ultimately, you need help. If you are getting sued, you get a lawyer. If you are sick, you call a physician. If you are looking to improve your health and become fit, you need a certified personal trainer. These people make a career out of knowing what needs to be done and how to do it. There is no way you can wade through all of the information available on fitness and nutrition while juggling all of life’s obligations… it can be overwhelming. Get help.
About the author: EDIETS
Posted in Fitness Training, Programs | 5 Comments »
Wednesday, November 4th, 2009
 Exercising at Work We all know the positive benefits of exercise: reduce the chance of developing heart disease, cancer, diabetes, reduce body weight and fat, build healthy muscles, bones, and joints, reduce depression and anxiety, enhance and improve physical performance, and on and on and on. So why hasn’t your small business taken an active role in improving the lives of your employees by promoting exercise?
The answer is simple: you don’t have the time, energy, or money to put a corporate fitness program together, or pay to have someone do it for you. That’s no excuse! Encouraging your employees to get into shape can have exponential returns in increased employee productivity, reduced health insurance costs, and decreases in employee sick days.
Better yet, you might not have to pay anything at all. There are many fitness companies and personal trainers that will come provide information, employee-paid fitness classes, and other services at no charge to the small business itself. Here are a few ways you can encourage fitness (without spending any money):
Fitness Education for Your Employees
Many fitness companies, personal trainers, and nutritionists would jump at the opportunity to speak to your employees about fitness and nutrition, FOR FREE! Look for fitness professionals around your area and ask them if they’d like to come speak about a specific topic, like weight loss, eating right, or overall fitness.
Organize Group Fitness Activities
Rather than waiting until team cohesion breaks down to schedule some kind of corporate retreat in the mountains, make physical exercise like hiking, biking, running, and casual sports like soccer, basketball, and softball part of your weekly or monthly schedule. This will enhance teamwork while getting everyone into shape.
Local Fitness Programs
If you look around your area, you might find a local gym or fitness company that conducts lunch-time exercise programs
. You might want to encourage your employees to get a membership and attend the classes at lunch as a group activity. If you’d like to help with the expense, maybe offer to pay for some of the class, or negotiate a group rate with the gym. If you don’t have the money for that, offer your employees a “fitness hour” to go to the gym and keep them on the clock.
On-site Fitness Classes
Some fitness companies and trainers will conduct on-site fitness services in or outside your location. Depending on the type of training, some companies will even bring the necessary equipment with them to conduct the class. If you can’t afford to pay for the class, your employees might. See if you could get a per-session rate from the trainer that is reasonable for all your employees to pay.
Tags: benefits of exercise, bones and joints, corporate health programs, employee productivity, exercise programs, fitness activities, fitness classes, fitness professionals, fitness programs, health benefits, health insurance costs, heart disease cancer, physical exercise, time exercise
Posted in Fitness Training, Programs | 41 Comments »
Wednesday, November 4th, 2009
 Team Involvement The number of corporations that set up employee wellness programs continues to rise this year. Investments in wellness programs are increasingly being given serious thought. Studies show that having a sound employee wellness scheme in place brings about benefits, not only to the workers but to the companies as well. Some of these benefits include:
• higher worker productivity
• reduced absenteeism
• a considerable boost in employee morale
• lower health care costs and;
• decrease in employee turnover.
For a company to thrive and succeed in the market place, it is vital for it to provide its labor force with an environment that they are happy to work in. A highly productive work force translates to business success and longevity.
So what makes a good employee wellness program?
A well-devised fitness program
Companies should encourage its work force to be more active and they can do this by providing ample opportunities for exercise. Some companies have in-house facilities such as swimming pools, corporate gyms, basketball and tennis courts and the like. If the current location doesn’t have these facilities then perhaps companies can offer their employees free memberships at clubs and offsite fitness facilities.
Family-inclusive
A wellness program that includes workers’ family members is good motivation for them to keep performing well. This gives off the impression that the company is truly concerned about its workers. Fitness is a family affair and what better way to sustain fitness efforts than to get everybody in the family involved?
Stress reduction program
Stress in the work place is a very serious matter and is often one of the major causes of employee burn out. A good wellness scheme should address the issue of stress management by providing support programs such as counseling or other professional services designed to reduce anxiety disorders, depression and so on.
In-house health care facilities
Having health care services available in-house is beneficial to both employees and companies. This helps reduce medical and insurance costs and at the same time, it provides employees with immediate medical help should they require it.
Wellness coaching
A wellness program is likely to be more successful if there is constant support provided along with it. Employees are given assistance when it comes to monitoring physical fitness progress, motivation, counseling and discussing stress reduction techniques among others. Regular counseling sessions are also beneficial for those suffering from high risk conditions.
Strict implementation of no smoking rules
Smoking is one of the major contributors to serious health problems and it is important for companies to be uncompromising in its rules when it comes to smoking. It isn’t enough to set up rules, though. More importantly, there should be adequate encouragement and support for those who want to quit smoking. Some companies even go as far as counseling and providing medication to facilitate quitting.
Weight loss programs
Obesity is another major health risk but this can be reduced by having a well designed weight loss program. It is important that employees be encouraged to lose weight by providing opportunities for weight reduction activities. It is even more crucial that they be monitored regularly in the long term.
Tags: corporate fitness, employee wellness, weight reduction, wellness program
Posted in Fitness Training, Programs | 11 Comments »
Wednesday, November 4th, 2009
 Know Your Level of Health Before fitness training, one must give importance to doing warm-up or stretching exercises to prevent accidents or to enhance the output during the training. There are also a number of precautionary measures and tips to serve as guidelines when doing fitness exercises. Here are some of them.
1.To increase your flexibility and to avoid injuries, stretch before and after workout. Almost everyone knows that stretching before workout prevents injuries during the exercises, but only few people know that stretching after workout, when muscles are still warm, can increase flexibility.
2.Hold your stretching position for more than 60 seconds to increase flexibility. While holding your position for 20 seconds is enough for warm ups, holding each position for at least 60 seconds will develop the body’s flexibility.
3.Do not go into a stretching position then immediately return to the relaxed position, and do it repeatedly. This is more appropriately termed as bouncing while in a position. When stretching, hold that position for several seconds, and then slowly relax. You may do this exercise repeatedly this way. Bouncing or forcing yourself into a position during stretching can strain or damage some joints or muscles.
4.Work slowly in increments instead of immediately proceeding to doing the hardest exercise or position.
5.Make sure that you have stretched or warmed up all muscle groups. For some people, even if they have strong bodies, they tend to neglect the neck when working out of stretching. Stretching the neck muscles can be as simple as placing the palm of one’s hand against the front of the head and pushing it. Then, do the same to the sides and the back of the head.
6.Stretch regularly to continually increase your range of movements and your level of flexibility and strength.
7.Workout considering only your capabilities and not of others. Do not force yourself to do exercises that you are not yet capable of just because there are people who can do it. Increase your limits slowly. Listen to your body. There are days when your body may be too tired that you may have to consider reducing your range of motion.
8.Learn to rest. Rest in between sets and stations to make sure that the body has enough time to recover its energy. Also, it is advisable that you don’t work the same muscle groups consecutively for two days. The muscles grow during the period when you rest and not when you are working out.
9.Do aerobic exercises to strengthen your heart. Aerobic exercises are those physical activities that much oxygen for fuel. This includes cardiovascular exercises such as skipping rope, running or swimming.
10.Music may help you when you want to train for longer periods or to increase your intensity. You can use mp3 players, CD players or lightweight am radio receivers for this. Just make sure that you brought your headset with you so you wouldn’t disturb people who don’t prefer music while exercising.
Apart from preventing injuries and increasing one’s limit, it is also said that stretching is good for a tired body and also for a stressed mind and spirit.
Tags: aerobic exercise, cardiovascular exercise, fit tips, oxygen for fuel
Posted in Fitness Training | 2 Comments »
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I recently got an email from my client, Cindy, regarding Spinning bikes. Cindy asked if she could take a spinning class to add some variety to her workout. I said sure assuming she had looked into it a little bit or at the very least glanced into the window of the room while a class was going on.
