Boot camp workouts are an intense, multifaceted way to get in shape. People get a chance to experience diverse movements while exploring a range of energy systems. It’s a well-rounded fitness opportunity for everyone, and there’s a bonus: the group training environment facilitates camaraderie and competition. Since intensity is high, heart rates will definitely be elevated, and muscles, joints, tendons and ligaments will experience various levels of overload. It is therefore absolutely essential to end with a cool-down.
The Medical University of South Carolina in Charleston has Fanatic Friday on its schedule. This “very high intensity training session” gives participants different training options each week. Choices include step, martial arts, core board, The Body Bar® and more. 40-Minute Reshape, offered by Campus Recreation at DePaul University in Chicago includes “intense intervals followed by deep stretching” and is designed to “give your body an elongated and defined appearance,” according to the online schedule.
If you’re an introvert who never dreamed you could be an effective instructor, you are not alone. Luckily, there’s a place for everyone at the front of the room. Even if you have made it over the initial obstacle of facing a crowd looking at you for direction, you may still encounter challenges. Here are some tips from successful introverted instructors on how to excel.
“Tell yourself that you only need to bring it to one person, and your mission is accomplished. As corny as it sounds, find a catch phrase that works for you and use it during your class.”
While the legs may be the stars of the show in indoor cycling, the core is the vital foundation that affects all movement, including the pedal stroke. A solid core helps eliminate unnecessary upper-body movement so that riders can focus and deliver energy for a smooth and powerful pedal stroke. Most cyclists will agree that, whether you’re riding inside or out, the core is the power center for efficiency. These five functional moves strengthen the core muscles and improve overall performance. All you need is 5 minutes before or after your next indoor cycling class.
At XSport® Fitness in Chicago, participants use a soft weighted ball during Sphere-O-Sculpt™ to increase their strength. This challenging interval class combines cardio and conditioning for a full-body workout.
At David Barton Gym in Miami, participants choose from a variety of intense classes. One such offering, Rush Hour, starts with 15 minutes of calisthenics and core training and is followed by 45 minutes of cardio conditioning focused on the lower body.
Tabata training is a popular high-intensity interval training format consisting of 20 seconds of all-out, intense work followed by 10 seconds of passive recovery, totaling 4 minutes of very strenuous exercise. HIIT protocols such as Tabata are effective and promising for time-crunched exercisers whose goals are weight loss and performance enhancement. Deep-water exercise is a great nonimpact fitness experience that includes full-body movements. Combine the two and you have a powerful HIIT workout that features all the intensity without the impact and joint stress.
When people think of a group fitness instructor, they likely picture a “cheerleader” type. An outgoing, enthusiastic performer. In other words, an extrovert. However, the reason that so-called extroverted qualities are typically associated with an instructor is because many people hold a misconception about what being an introvert really means. Being introverted is not necessarily the same thing as being shy or quiet, although some introverts are.
Students come to a restorative class to let go of the stresses of everyday life—including the need to do things right and the constant pressure to improve or to achieve. The teacher who understands that motivation can provide a yoga practice that goes well beyond a few relaxing stretches and gives students permission to truly let go.
If you’re looking for a fresh, effective way to help your group participants move better, why not include foam rolling in your next class? Chances are some of your attendees are curious and could use some guided instruction.
This simple foam roller warm-up uses self-myofascial-release (SMR) techniques to warm up the fascia, allowing tissues to move more freely. Trauma, irritation, repetitive use and a sedentary lifestyle create stiffness and can shorten the muscles and/or fascia. A few minutes of SMR offers many benefits.