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.
While step training’s popularity has ebbed and flowed since its heyday in the 1990s, it continues to have die-hard followers (and instructors who love to teach it). One way to get people interested again in this fun workout is to return full circle and bypass some of the complex choreography that turned people away.
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.
Youth are flocking to fitness classes as parents face concerns over inactivity, obesity, sports injuries and performance. Instructors are learning to cater to the vast needs of this market, and it can be difficult to create a safe environment where all children can participate, get results and have a good time. While challenges will always exist in group classes, some simple strategies, particularly during the first few minutes, can turn frustration into fun.
Engagement and Physical Literacy
You spend so much time making play- lists and designing your indoor cycling classes, but there are days when the creativity doesn’t flow or you’re asked to sub last minute. The following class not only demonstrates the power of cuing and careful drill selection; it also helps you multitask. For example, mix and match this ride by taking one stage and adding it to a preexisting class. Other options: Use two of the stages for 30-minute classes, or use all three for a complete ride.
Cycle Diversion Details
There are several ways to define “functional training,” but essentially it involves moving the body through different planes of motion while working multiple muscle groups and challenging balance. While complex moves are perfect for one-on-one training, teaching functional movements to a large group is also possible with a straightforward strategy that allows for modification.
Take a break from choreography and give your students this athletic challenge on the step. The interval format is easy to teach and can be adapted for all fitness levels. Interval training is a valuable tool for re-energizing students and increasing their fitness levels, and it fits in nicely with other popular “metabolic training” programs. Also, because of its intensity, this class combines well with other formats such as weight training, yoga or mat Pilates.
Boogie Box Fitness rolls cardiovascular training, core balance and strength training into one program by utilizing the principle of “applied muscle resistance.” The 50-minute interval class is a “high-intensity fusion of hip-hop and Latin dancing, mixed with kickboxing, plyometric exercises and military drills.”
Some people have limited time in their busy days to exercise. Others think that working out for 60 minutes is tiresome. In either scenario, finding the time or energy to take an entire fitness class can be a challenge. Providing efficient workouts that take less time can encourage these folks to get to the gym. Another big benefit: shorter workouts can also yield many of the same psychological and physiological benefits as longer ones.
Do you fondly recall when hand wraps, focus mitts and challenging combinations ruled the fitness scene? Boxing and kickboxing classes never really went away, and they are still popular in many fitness facilities across the country. Whether you’re already teaching this style of class or hope to in the near future, you’ll want to have a solid warm-up planned for students.