Think back to when you first learned how to teach step. It was exciting and there were so many different moves. Then the novelty wore off, and you started searching for the latest choreography. Unless you were diligent about keeping up with your continuing education and spent a lot of time learning new moves on websites like Turnstep.com and YouTube, you may have added plyometrics or propulsion moves to ramp up the intensity of your step class. This is, of course, far from ideal since the recommended step cadence is 118–128 beats per minute (bpm) (Olson & Miller 1997).
Take your barre class to the next level by adding equipment and intervals, and bring new life to your tendus and passés! Students will gain postural and body awareness while increasing their strength and cardiovascular health. This class touches on all levels and is fantastic for cross-training.
A martial-arts–inspired warm-up increases circulation, improves dynamic flexibility and range of motion, integrates sport-specific activities and connects body and mind. The series presented here is an excellent way to begin almost any general fitness class. Start slowly and encourage students to be patient and “listen” to their bodies.
Awaken the Center
First, bring attention to the back and abdominals, the body’s “center.”
Step used to be one of the most popular group cardio formats. Although it has recently seen a slight decrease in popularity—mostly because new programs have proliferated and time slots are limited—step still has its place. Delivering step classes requires creativity, strong teaching skills and preparedness. The following routine includes a full breakdown with a choreography progression.
Michael Briody, ACE-certified personal trainer and owner of Covert Fitness in Locust Valley, New York, takes pride in offering fun, creative classes that garner results. Ride and Ripped is an “intense,” 30-minute indoor cycling class followed by a 30-minute hybrid CrossFit® experience that focuses on upper-body muscular endurance. “This fast-paced class is extremely popular,” says Briody, who also offers a 5:00 am Morning Madness class.
One of the main reasons for all of the attention being given to interval training in the fitness industry is that it can improve fitness quickly, which is great news for busy people who don’t want to spend 2 hours in the gym.
Designing Interval Workoutsnewsletter_teaser: One of the main reasons for all of the attention being given to interval training in the fitness industry is that it can improve fitness quickly, which is great news for busy people who don’t want to spend 2 hours in the gym. Interval training manipulates four variables: time (or distance), intensity, time of each recovery period and number of repetitions. With so many possible combinations of these four elements, the potential for variety is nearly unlimited. Possibly the greatest use of interval training lies in its ability to target individual energy systems and physiological variables, improving specific aspects of clients’ fitness levels.
Dance-inspired classes offer an exhilarating approach to movement, giving participants a chance to work their bodies in out-of-the-ordinary ways. This fun option also provides members a diversion—a place to feed their souls for an hour. Whether you teach hip-hop, Latin, jazz or your own style, the following sample class will help you ensure participants’ success.
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Running is perhaps one of the most popular types of physical activity today. One distance running event—the marathon—has steadily increased in popularity over the past several years. The 2005 USA Marathon Report states that in 2000 there were 299,000 marathon finishers. That number had increased by 83,000 in 5 years. As the popularity of running increases, reports of running injuries follow suit. Scientific studies indicate that 60%–65% of all runners experience some form of injury each year. This raises the question: Are we meant to run?
FACTS Fitness, a fitness company based in suburban Philadelphia, offers a program called C.L.I.M.B. (Creative Ladder Intervals and Mega BootCamp). “This class is a high-energy, dynamic workout that combines creative agility ladder drills and boot-camp-style activities and exercises to work on speed, agility, muscle tone, fat burning and stamina,” says IDEA member Debbi MacArthur, who is the
director of marketing and public relations at FACTS Fitness. “We also do partner
exercises for added motivation, encouragement and team building.”
HERE'S AN EXERCISE class with no pushups, squats or crunches. There are no sets or reps. Instead, hips shake, shoulders shimmy, bodies twirl and feet step-touch to the beat of funky music pumping through a workout room at the Health Quest fitness club in Flemington. No groans of protest are heard from this group of mostly women, some of them pushing 45...