By Donna Burch, MA
One-to-One Water Training
How can trainers work with clients in aquatic settings?
hat if you discovered a personal training medium that offered endless creative possibilities for working with all types of clients, provided smooth and variable resistance for nearly every muscle group and incorporated both cardiovascular and resistance training? What if you knew...
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...
There are several ways to define “functional training,” but essentially it involves moving the body through different planes of motion while working multiple muscle groups and challenging balance. While complex moves are perfect for one-on-one training, teaching functional movements to a large group is also possible with a straightforward strategy that allows for modification.
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).
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
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.
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
Countless exercises target the core—but the majority are land-based. What happens when you bring core work into the pool? The aquatic environment complements this type of training and challenges participants in new ways. While the core is activated during most of a water fitness class, setting aside time for core-specific drills can inject even more fun. Try the following variations in your next class.
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.