Exercise and Substance Abuse
Programming recommendations and exercise considerations for clients in rehabilitation programs.
BY DEBORAH GOEMANS TURNER AND RONALD J. DOUGHERTY, MD
It is well known that individuals addicted to alcohol and other substances often suffer from low selfesteem and high levels of depression and anxiety. There is also much evidence that exercise can mitigate the...
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.
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)
newsletter_teaser: Most cycling class participants walk away dripping in sweat, knowing they got a highly effective cardio workout. But do they have any sense of progressing in their cycling? Give participants palpable proof of progress with this easy-to-follow formula designed to challenge all levels!
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?
If your students want to build upper- body strength while being challenged with intense, calorie-burning intervals, try Pump Up! The exercises focus on muscular strength and endurance, core stabilization and cardiovascular condi- tioning. The workout also incorporates balance challenges to recruit additional muscles and offer a functional approach to fitness.
Pump Up! Details
newsletter_teaser: It’s rewarding to hear older-adult participants say they can more easily perform activities of daily living as a result of taking your classes. Participants at a low level of physical function are especially likely to notice a difference.
For years, yoga has supported my career as a b-girl (breakdancer) and professional contemporary and hip-hop dancer. From this stable foundation, I’ve built strength, grace, balance and power. The following sequence—which blends dance, yoga and footwork drills—has the basic structure of a hip-hop class. The combination gives participants a unique cardio experience while safely building flexibility and increasing upper-body and core strength.newsletter_teaser: For years, yoga has supported my career as a b-girl (breakdancer) and professional contemporary and hip-hop dancer. From this stable foundation, I’ve built strength, grace, balance and power.