Cardio/Aerobic Archives - IDEA Health & Fitness Association

The Science and Resurgence of Metabolic Training

Metabolic training is enjoying a notable comeback in fitness culture, driven by a blend of evidence-based benefits, consumer demand for efficient workouts, and the evolution of fitness technology. Described by…

How Exercise Reduces Depression

Physical activity, particularly aerobic exercise, is known to reduce depressive symptoms, but how is not understood. Researchers from University College London reviewed multiple studies on depression, exercise, motivation, dopamine transmission,…

Outdoor Gait Training and Shin Splints

Many exercisers enjoy treadmill running, but often suffer from shin splints. Outdoor gait training and home exercises significantly reduced pain for subjects in a 4-week study conducted by University of…

Group of people doing anaerobics and HIIT

A New HIIT: Anaerobics With Music

The “anaerobics” format presented here brings back music and rhythm as the framework for high-intensity intervals.

Lessons From Kenyan Runners

To get faster and chase their dreams, Kenyan runners have specific training habits which can benefit your fitness business and career.

HIIT Cycling With a Side of Strength

A well-rounded program includes cardio and resistance training, so how do you bridge the gap? Try HIIT cycling with strength.

People taking part in a cardio core and balance class

Sample Class: Cardio, Core and Balance

If your students enjoy a challenging workout but you sense they may be growing bored with your traditional HIIT class, try adding unique bonus exercises to keep people interested, engaged and motivated! This cardio, core and balance class incorporates lower-intensity (but not easy!) unilateral balance and core moves in between cardio intervals.

How To Create a Workout Community

As we return to the group exercise studio, it’s good to remember how a workout community not only brings us together, but helps us thrive.

Fit to Travel: Exercises for Seniors

Programming exercises for seniors is more important than ever, especially now that travel is opening up again, but your clients may not have kept up with their workouts over this last year. Here are some great ways to prepare your active agers for more adventure.

Sample Class: Tape-Box Workout

This fitness class with “tape box” workouts uses painter’s tape on the floor to create high-intensity agility and body-weight strength drills.

Sample Class: Slam It!

This exercise class utilizes sand bells, sandbags or slam balls and incorporates elements of strength, agility, core work and mobility.

Sample Class: Band Blast!

If you want to keep participants engaged and challenged, this high-energy class will do the trick. Break out the exercise bands and add targeted strength moves to high-intensity intervals. This format includes three phases, each consisting of one Tabata round followed by four resistance exercises. Bands are safe, easy to use and portable, making this a great class to offer in any location.

What Is the Cause of Muscle Cramps?

Muscle cramps can stop athletes in their tracks. Although they usually self-extinguish within seconds or minutes, the abrupt, harsh, involuntary muscle contractions can cause mild-to-severe agony and immobility, often accompanied by knotting of the affected muscle (Minetto et al. 2013). And cramps are common; 50%–60% of healthy people suffer muscle cramps during exercise, sleep or pregnancy or after vigorous physical exertion (Giuriato et al. 2018).

Sample Class: Seated Exercises for Older Adults

Older adults are more susceptible to deficits in cardiovascular fitness, muscle mass, strength and power, which may ultimately lead to losses in physical function. The following chair-based format focuses on improving outcomes for older participants, especially those who may need the support of a chair during exercise. Ready, Set, Sit! offers the variety of three 15-minute training segments (cardiovascular, high intensity and strength/power), while targeting important components that boost overall function.

Exercise Reduces Colon Cancer Growth

Colon cancer cell growth slows immediately after a HIIT session, according to a pilot study published in the Journal of Physiology (2019; 597 [8], 2177-84). More physical activity is linked with a lower death risk for people with colorectal cancer.

High-Cadence Cycling and Recreational Cyclists

A recent study supports indoor cycling instructors who urge students not to pedal at a cadence above 90 revolutions per minute. Researchers found that at 90 rpm and beyond, pedal forces exerted by recreational cyclists decreased, heart rate increased by 15%, and exercise efficiency and skeletal muscle oxygenation declined.

The study appeared in the International Journal of Sports Medicine (2019; 40 [5], 305–11).

High-Volume, High-Intensity Exercise Is Safe for Men

No need for concern about increased death risk from heart disease among experienced middle-aged exercisers who engage in high-intensity activity, at least if they’re male. Findings from a 10-year study of 21,758 generally healthy, very active men—like marathon runners, cyclists and swimmers—showed that even for those with higher coronary-artery calcium levels, athletic pursuits did not elevate risk of death.

Complex Training: Pairing for Power

If you work with athletes, you’ve likely run into the challenge of how to incorporate power components into their already-packed training schedules. Whether you’re working with a clutch outfielder, a center or a lineman, your client’s athletic skills need refinement, and power is one aspect that requires attention. Trainers typically program resistance training to develop strength and plyometric drills to improve speed.