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.
Running, jumping and throwing are integral to most sports. A rebounder, also referred to as a fitness trampoline, is a sometimes-forgotten sports conditioning tool that trains all three. In fact, it provides a multidimensional and multifaceted environment. The rebounder is a perfect playground for a multitude of training options, including plyometrics, high-intensity interval drills, explosive movement patterning, balance work, throwing sequences and more.
Fitness “toys” can make a big difference in helping class participants heighten body awareness—especially awareness of their core muscles. Case in point: a small, soft, inflatable exercise ball known as a sponge ball or Pilates miniball. The miniball comes in a range of sizes, from 7 to 12 inches in diameter, and is a great addition to many classes.
Where’s the party? In your cycling class! This segmented ride allows participants to discover their thresholds, stay fully engaged and leave feeling empowered. Ask three questions throughout class to ensure that participants know what’s expected at each stage and can therefore give their best effort:
What’s the goal?
How long is the drill?
How should it feel?
The Perfect Ride Details
Zumba® Step puts a twist on the traditional Zumba format by blending step training into the mix. This class, which is available at 24 Hour Fitness® in San Diego, improves strength and cardiovascular endurance with a special focus on the lower body.
At Diamond Athletic Club in Anchorage, Alaska, members build strength and endurance with Sweat Shop. This high-energy class combines hip-hop moves, strength training and endurance exercises, and is suitable for all Fitness levels, including families and children, according to the online description.
Most cycling class participants walk away dripping in sweat, satisfied knowing they got a highly effective cardio workout. But do they have any sense of making progress from session to session--or even improvement within a single session? Do they have a specific goal they can reach in 1 hour and immediately celebrate? Give participants palpable proof of progress with this easy-to-follow formula designed to challenge all levels!
Flexibility, balance, strength and endurance are common components of a yoga class. The poses alone provide an excellent workout, but if you’re ready for something different, consider adding stability balls to your practice. This is a fun way to recruit core musculature, incorporate more balance work, and increase range of motion.
Yoga on the Ball Details
GOAL/EMPHASIS: a basic yoga practice incorporating the stability ball TIME: 45–60 minutes (can be shorter or longer depending on how many reps you do or how long you hold poses)
Salamander® Resort & Spa in Middleburg, Virginia, takes yoga to the stables. Riders, nonriders and everyone in between can start their morning with the 30-minute Yoga in the Stable class. Led by the resort’s equestrian director and her daughter, who is a yoga instructor, this offering leads participants through a sequence of yoga poses to improve balance, strength, flexibility and posture both on and off the horse.
Many strength-and-conditioning or sports-oriented exercise enthusiasts say they have no desire to add mind-body programs such as yoga or Pilates to their routines, citing lack of time, lack of interest or an inability to “unwind.” To help your boot camp addicts get a taste of the benefits of mind-body movement, seamlessly integrate aspects of yoga and Pilates into your functional boot camp class.
As interest in cycling continues to grow—both on and off the road—equip- ment and technology advancements are pushing athletes and exercise enthusiasts to achieve their best performance levels. The addition of power meters to many cycles has given instructors the ability to measure feedback and improvements. Understanding power and its application to indoor cycling opens up a whole new instructing dimension and allows you to help riders customize their workouts.
What Is Power?