Resistance Training Recommendations
Frequency. At least twice weekly on nonconsecutive days (Colberg et al. 2010); ideally at least three times a week. Colberg and colleagues propose that resistance training should be coordinated with other regular aerobic activities.
Intensity. For optimal gains in strength and insulin action, resistance training should be performed at moderate intensity (50% of 1-repetition maximum) or vigorous intensity (75%–80% 1-Rm) (Colberg et al. 2010).
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
Looking to make more money in your training business? Trying to shake up your programming? Want to bring the benefits of fitness to a certain population? Here are examples of interesting programs that personal trainers invented to meet a specific need. See how they developed their ideas, and get inspired to start a new program of your own.
#1: FitGuy, Alamogordo, New Mexico
newsletter_teaser: Double Step Conditioning is a total-body workout that uses two steps set up at different heights for a fresh approach to old moves and an opportunity to infuse new energy into conditioning classes. The workout includes moderate-to-hard cardio bursts to keep people moving.
newsletter_teaser: Skiing is a thrilling sport, providing majestic views of the mountains and a vigorous workout. Combining knowledge with practical applications will give you the self-assurance to create successful programs for skiers.
Research on resistance training design finds that the chief variables include intensity, volume, recovery between sets and exercises, workout frequency, equipment and speed of movement (Simão et al. 2012).
When you added Pilates classes to your schedule, you took the time to find the best instructors and invest in the right equipment. Sometimes, however, simply scheduling a standard Pilates class isn’t enough to get members to fill the studio. So, once you have a foundation you can trust, why not add flair?
newsletter_teaser: When you added Pilates classes to your schedule, you took the time to find the best instructors and invest in the right equipment. Sometimes, however, simply scheduling a standard Pilates class isn’t enough to get members to fill the studio. So, once you have a foundation you can trust, why not add flair?
What do you think of when you hear “senior fitness”? For some personal trainers, the term might conjure images of gentle exercises performed in a noncompetitive environment.
However, older adult fitness levels and abilities vary just like their younger counterparts.
Do plyometric exercises work for every client? Different trainers share their opinions.
Enhancing Sports and Everyday Lifenewsletter_teaser: “Jumping, bounding, hopping—plyometric movements like these are great to have in the toolbox, but like any powerful tool they must be used appropriately and with discretion,” says Janice Enloe.
It’s happened to every group fitness instructor: Time-crunched participants pick up (or abandon) their equipment and leave before the end of the experi- ence. Not only does this create a distrac- tion, but it prevents these students from reaping the benefits that occur in the final phase. How do you get people to stay? Read on for tips on how to encourage everyone to remain in class until the close.