When you’re a sports fan, it doesn’t matter if you prefer the NBA, figure skating or the Olympics—you’re sure to admire the performances of athletes who work inconceivably hard to achieve greatness. It’s practically impossible to watch without feeling compelled to hit the gym and try some new training method, hoping to achieve your own gold-medal performance. So what’s the latest buzz in the training room?
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
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.
Jason Karp’s article, “The Fat-Burning Zone” [October 2009 IDEA Fitness Journal], was very informative as to the mechanisms by which fat is oxidized. I agree that high-intensity interval training is an excellent way to burn more calories and increase cardiovascular fitness. However, I take exception to his specific workout recommendations that we should have our clients doing 5–6 reps of 3-minute intervals at 95%–100% max HR or 4 reps of 4-minute intervals at 95%–100% max HR.
Anyone who grew up as a runner in New Jersey, as I did, would tell you that running during the summer in the Northeastern United States is no ordinary challenge. Some days are downright sticky; stepping outside your air-conditioned house can feel like walking into a steam room. Similarly, many places in the country experience harsh summer conditions that carry thermal and cardiovascular challenges. Knowing how to handle these will protect your clients.
Within the fitness industry, many professionals recognize that cardio programs built around the mathematical concept of maximal heart rate (HRmax) have inherent limitations. newsletter_teaser: Check out this great article from the IDEA Online Library, and learn why the talk test may be a breath of fresh air for future measurements of intensity.
Interval training can be a very effective way for clients to increase sports performance, lose weight faster and make workouts more enjoyable.
The benefits of interval training include the following:
more calories burned in a shorter amount of time
increased compliance thro...