As instructors, we like helping our students achieve the best results possible. In today’s busy world, people want better results in less workout time. The high-intensity interval training philosophy caters to this need. HIIT features short, intense cardiovascular exercises that improve athletic conditioning and many other markers of health and wellness. I call the HITT workout provided here the “Trainer’s Triple Threat,” or Triple T.
Numerous high-intensity interval training research studies have explored jogging, running and cycling for exercise. Walking programs may be readily developed based on the findings of these studies.
The programs below adapt the intensity of intervals for walking, using guidance from the Rating of Perceived Exertion Scale. All five of these HIIT examples draw on research-based interval programs, but personal trainers should modify them according to the fitness level of the individual.
Do you want to revitalize the core sections of your classes? Training the core is fundamental to any program. Why not add new “twists” using fundamental, but often underused, equipment? Medicine balls have been around for years and are a staple in boxing and sports performance communities, as well as many fitness facilities. If you’re struggling to find new ways to incorporate medicine balls into your group classes (besides Russian twists), check out these variations.
I’ve worked with many clients with type 2 diabetes, ranging in age from 30 to 85 years old. Even though age and ability are different in each case, the challenge remains the same: Develop a safe and effective program that will be vigorous enough to improve muscle strength and provide cardiovascular benefit without inducing complications from the diabetes.
As a group fitness instructor, you already know the value of a warm-up and how it decreases injury risk and improves performance. Recently, our collective vernacular has expanded to include movement preparation (prep) and/or tissue prep as interchangeable terms for warm-up.
Since many schools no longer offer physical education, a lot of fitness professionals are volunteering their time before and after school. This is a great (and needed) community service, but unless you have experience working with kids aged 7–11, you may not be fully prepared for the challenge of corralling them for a cool-down. When kids are having fun, they don’t want to stop, listen and be quiet. The transition from a workout to a cool-down can be tough. That’s why you need a plan.
The following activities offer many creative ways to rein in kids.
With the Baby Boomer population aging, movement professionals have to become more prepared to meet the needs of older adults. And while it may be tempting to think seniors need less when it comes to program development, clients of advanced age actually need more.
It’s not enough to modify the intensity or safety of their fitness programs. It’s also essential to understand how the mindset that older clients bring to a session—in this case a fear of falling—can influence their exercise needs.
Suspension exercise (SE) is a popular way to get fit for many people, and it’s no secret as to why. This method of exercise, where an apparatus attached to a single overhead anchor point supports the hands or feet, offers numerous benefits. Due to its popularity and the results people see from performing SE, programming has evolved to a point where fitness professionals are introducing it to their older-adult clients in the 65–80 and older age range.
The Orange 360 sessions held at Orangetheory® Fitness, in Phoenix, feature treadmill interval training, indoor rowing and resistance training. Classes are open to all fitness levels and are challenging enough for participants to reach their maximum calorie-burning zone. Attendees receive customized fitness assessments to keep them focused on their goals.