Your participants rush to the gym in the early morning,
during their lunch hour or after work, desperately trying to stay fit, keep the fat off or simply feel better about their bodies. Pressed for time and wanting results, many exercisers are after something new—an exercise that delivers more or is better than other exercises.
BY BILL BEJECK, CSCS, CCS
sk fitness professionals which part of the body clients want to improve the most, and the abdominal region is always one of the top choices. As professionals we need to balance our clients' desire for "great abs" with training that will enhance abdominal function and well-being. Why is it so essential to strengthen the entire core region? For our aging populatio...
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).
newsletter_teaser: 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.
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
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.
newsletter_teaser: 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.
Perimenopause presents an array of challenges for women, including mood swings, depression, irritability and sleep disturbances. Pilates is an excellent way to improve a woman’s mood and ability to sleep, as well as increase her energy. The breathing techniques used in Pilates calm and relax the mind. The weight gain around a woman’s midsection, which often accompanies menopause, can be reduced with Pilates.
newsletter_teaser: Widely billed as the fastest-growing sport in the world, Mixed Martial Arts combines elements of boxing, wrestling and martial arts. Though few clients aspire to battle it out in the popular Ultimate Fighting Championship events, many may see the appeal of a high-intensity MMA workout.
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
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.