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Strength/Resistance

Location Affects Fitness Activity Choice

By Shirley Archer-Eichenberger, JD, MA | June 14, 2019 |

While group fitness is most popular in Salt Lake City, Los Angeles and New York City, using weights or resistance machines is most widespread in San Diego, Chicago, and the Cleveland, Akron and Canton areas of Ohio.

Virtual-based training—either streamed live or recorded in advance—is growing in popularity. The most prevalent home-based activities include body-weight exercise, Pilates, stretching, tai chi and yoga.

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Short, High-Intensity Weight Training and Diabetes Risk

By Shirley Archer-Eichenberger, JD, MA | May 21, 2019 |

Preliminary research on high-intensity training benefits may motivate people who prefer short training sessions and are concerned about diabetes risk. University of Glasgow researchers in Scotland found that 15-minute strength training workouts, done three times a week for 6 weeks, dramatically improved insulin sensitivity and boosted muscle size and strength among 10 young, overweight men.

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Resistance Training Volume Is the Key to Muscle Size

By Zachary Mang, MS | May 20, 2019 |

Resistance training volume (RTV) is the total amount of work performed during a session of lifting; in other words, RTV = reps x sets x load (the product of repetitions times number of sets times intensity of load) (Figueiredo, de Salles & Trajano 2018). Any one of these variables can be adjusted to increase volume in a resistance training (RT) program. For example, you can increase RTV by performing extra sets of an exercise, adding more repetitions or increasing the weight being lifted.

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Core Yoga Slow-Flow Sequence

By Heather Agnew | April 24, 2019 |

Mindful movement practices like yoga and Pilates allow you to incorporate flexibility, core work and body awareness into your current client programming. Core yoga is a practice that blends the precision, control and core-strengthening benefits of Pilates with the mindful and meditative benefits of yoga.

Try this core yoga slow-flow sequence and share it with your clients!

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Sample Class: Mindfulness and Strength

By Melissa Weigelt, MS | April 23, 2019 |

If you teach high-intensity classes, you may have noticed that many of your devoted students don’t take advantage of gentler options, such as restorative yoga, foam rolling or low-impact classes. Cross-training is necessary for peak fitness and reduced injury risk, yet persuading participants to try something new or different is not so easy. This class, Mindfulness and Strength, prioritizes mindfulness and flexibility.

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Inside the Latest Physical Activity Guidelines

By Len Kravitz, PhD | April 17, 2019 |

The more we move, the better we live. Even a few minutes of exercise is better than sitting still.

These are just two of the conclusions in the recent report from the 2018 Physical Activity Guidelines Advisory Committee, whose recommendations form a sound foundation for integrating exercise into our daily lives.

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Neuromuscular Power Circuits

By Len Kravitz, PhD | April 1, 2019 |

The dynamic motions of sport require peak power—that is, the most strength a muscular contraction can muster in one of these quick bursts. Sporting athletes depend on peak power for jumping, running, throwing, striking, swinging and kicking. Scientists prefer the term “neuromuscular power” (to just “power” itself) because neural factors—including motor unit recruitment, muscle fiber firing frequency and synchronization of a muscle’s contractile forces—are involved.

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Sample Class: Let’s Have a Ball!

By Daniel Marshall, MS | March 25, 2019 |

“Have a ball” with your class using this fun format, which incorporates exercise balls into cardiovascular and strength intervals. Each 8-minute round uses either a stability ball or a medicine ball, 4 minutes of high-intensity cardio training (combined), and about 4 minutes of strength-focused work (combined). For those who also enjoy a core challenge, this class delivers.

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Weight Training and Diabetes

By Gilles Beaudin, MSc | March 14, 2019 |

At the medical clinic where I work as an exercise physiologist, a patient came to see me; let’s call him John. He was healthy, but his fasting blood glucose levels were high. He was in his mid-40s and had low muscle mass. John was not on medication and wanted to avoid it. He asked my advice.

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