Suspension exercise combines body weight and anchored, seatbelt-like straps to provide an alternative to free weights and machines. The question on a lot of trainers's minds is whether these strap-based training systems work as well as more traditional resistance training tools. Though research into this question has been somewhat sparse, studies are starting to paint a picture of effective ways to integrate suspension exercise into a workout program.
Exercise guidelines call for people with osteoporosis to avoid flexing or twisting the spine (National Osteoporosis Foundation 2015). This makes training the core a little more challenging. Planks (side and prone) and bridges are both great options, but they can get boring. The exercises below safely target the core without spinal flexion or twisting.
Stand sideways to wall, hands centered on stability ball. Arms are straight, at shoulder level. Press hands into ball, and tap each foot back (alternate).
Several years ago, I attended an IDEA World Fitness Convention™ session led by Michol Dalcourt, director of the Institute of Motion. During that presentation, he discussed hockey camps he used to lead and described the differences in capabilities among the young athletes. He remarked that athletes from rural areas tended to perform better on the ice than those from cities and towns. His assertion: The rural hockey players’ advantage was due to full-body training using low-tech “tools” like heavy logs or hay bales.
A lot of people do concurrent training— cardio and strength training within the same session—because it seems to achieve multiple goals at the same time. It’s also a proven fat-burner, making it a popular choice for general fitness.
Group fitness participants can’t seem to get enough of creative core and cardiovascular exercises. If you need innovative ideas to challenge your students, this class is for you! Target core muscles while introducing unique variations of familiar moves. Round out the routine by torching calories with high-intensity interval training exercises.
Creative Cardio and Core Details
GOAL/EMPHASIS: core strengthening and HIIT
TIME: approximately 60 minutes
Asymmetrical bar training (ABT) can help clients enhance their sense of balance while improving their core strength and rotational power.
newsletter_teaser: ABT uses a rigid bar with resistance on only one end to create an unbalanced—or asymmetrical—load that introduces the transverse (rotational) plane of motion into the exercise.
For years, yoga has supported my career as a b-girl (breakdancer) and professional contemporary and hip-hop dancer. From this stable foundation, I’ve built strength, grace, balance and power. The following sequence—which blends dance, yoga and footwork drills—has the basic structure of a hip-hop class. The combination gives participants a unique cardio experience while safely building flexibility and increasing upper-body and core strength.
Here’s an idea: Add spinal stabilization (in neutral) and mobilization movement to your core-training repertoire. Students’ posture will improve, and the exercises will ensure that daily living activities involving extension and rotation are efficient and pain-free.
Circuit training is one of the group offerings that has shown the most growth in recent years, with 77% of fitness facilities offering it in 2010, compared with 69% in 2002 (Schroeder & Dolan 201). Today, this popular activity is positioned for continued growth. Circuit training’s success can most likely be attributed to its structure and dynamics. The format allows participants to experience a large variety of exercises and equipment at whatever intensity the students choose. They compete only with themselves, and they don’t have to be in sync with others. newsletter_teaser: Check out this great sample class circuit from the IDEA Online Library. Take class participants through a medley of multidimensional movements. As an IDEA member, all of the sample classes in our library are free to you.