Warm Ups/Cool Downs
Mobility Workout
Adding a mobility workout to the cooldown may kickstart the parasympathetic nervous system. Try the following sequence.
Upgraded Movement Preparation
The warmup is an obvious time to prepare muscles and educate people about their bodies. Why not use this time for movement preparation?
Stretches After Sitting All Day
Encourage your fitness class participants to use these simple stretches after sitting all day to help their muscles return to a relaxed state.
Innovative Warmups
Although a warmup can be simple, it doesn’t need to be boring—you can mix things up with unique sequencing and formatting through creative warmups.
Gamify the Fitness Class Cooldown
There are 5 minutes left in your class, the energy is high, and everyone is sweating and having a great time. As you wrap up the last set, participants cheer and exchange high-fives to celebrate another awesome workout. You turn the music down to prepare for the cooldown, then you look up—and notice that people are packing up and leaving.
Warmups to Get Wrist-Ready!
Body-weight training remains popular because it improves functional strength and is really accessible—it requires no equipment and can occur anywhere. For various reasons, however, many participants can’t handle the load that body-weight training places on the wrists. While you can certainly offer plenty of modifications, such as doing pushups from the knees, why not focus on preparing the wrists during the warmup?
Self-Massage Techniques for Exercise Recovery
As a fitness pro, you no doubt value the restorative properties of professional massage. However, finding time for a massage may sometimes be difficult. That’s why it’s helpful to use self-care massage tools for preventing or treating pain or imbalances in the body. While these tools don’t provide “massage” as such (and can’t replace a professional therapist), the best ones offer some of the same benefits.
Kickin’ Cooldown: Post-Kickboxing Stretches
Kickboxing is an empowering class that builds confidence and improves balance, cardiovascular endurance, proprioception, strength and dynamic flexibility. It’s an effective total-body workout, especially when taught correctly, with key tenets in mind. Some say kickboxing is on the downswing; however, it’s possible that any decline in popularity is due, not to the format itself, but to how it’s being taught (or mistaught). It continues to be a staple in many facilities.
Sample Class: Mindfulness and Strength
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.
Warm Up With Rhythm
Dancing is a great workout that delivers as many smiles as it does full-body benefits. To share those benefits with participants, however, you don’t need to teach a whole dance class. A dance-inspired warmup will help patrons prepare for specific movements while setting a perfect tone for class.
In general, a good warmup includes
SMR Trends: Adopting Vibration Technology
The body of evidence in favor of self-myofascial release (SMR) techniques has been steadily growing. Research has shown that SMR can increase joint mobility and range of motion and reduce muscle soreness. It is used by personal trainers, athletic trainers and physical therapists alike to prevent and treat injuries in clients.
Stretching Using Suspension Equipment
When it comes to integrated stretching, the TRX® Suspension Trainer™ is a helpful tool. Stretching can often feel somewhat passive; however, the game changes when you hold straps or attach them to your feet. Our bodies move in patterns, not in isolation, so why not enhance that concept and include this equipment in your cooldowns?
Self-Care Massage Tools for Recovery
As a fit pro, it’s helpful to use self-care massage tools for exercise recovery to prevent or treat pain or imbalances in the body.
Integrated Stretching
When it comes to integrated stretching, the TRX® Suspension Trainer™ is a helpful tool. Stretching can often feel somewhat passive; however, the game changes when you hold straps or attach them to your feet. Our bodies move in patterns, not in isolation, so why not enhance that concept and include this equipment in your cooldowns?
Techniques for Mindful Recovery
High-intensity interval training has been all the rage for a while now, but participants are finally starting to recognize the benefits of recovery. During this restorative phase, the body repairs itself, which leads to optimal training improvements. The following class supports the recovery process by exploring mindfulness, relaxation and breathing techniques. It also addresses body awareness, muscle tension and myofascial trigger points. Make this a stand-alone 60-minute class or condense it to a 30- or 15-minute session.
A Powerful Warmup To Boost Workouts
Is the warmup a time for small talk while people trickle in, or is it an opportunity to ignite attendees’ best efforts? This may be the class section that fitness instructors plan the least, yet devoting some time to designing the warmup is really worthwhile. Why? Because starting on a strong note significantly affects the outcome of the entire workout. We want our participants to get the most from our classes, so let’s set them up for success.
Cool Down With Reciprocal and Autogenic Inhibition Techniques
As you wind down your dance, step, strength or boot camp class, many attendees are uncoupling from your intentional instruction and preparing for the next stop in their busy days. Don’t let participants leave without a solid cooldown experience! Next time, as you lead the stretch, why not share a little science with them?
New Mindful Outdoor Leadership Program
As green exercise and the health benefits of spending time in nature gain more prominence in popular and scientific news, the Kripalu Center for Yoga & Health in Stockbridge, Massachusetts, is introducing a Mindful Outdoor Leadership Program in October.
The curriculum includes elements of forest bathing, Ayurveda, yoga, outdoor skills, and research related to nature’s health benefits.
Strong Starts
The warmup. Is it simply a time for small talk while people trickle in, or is it an opportunity to ignite attendees’ best efforts? This may be the class section that fitness instructors plan the least, yet devoting some time to designing the warmup is really worthwhile. Why? Because starting on a strong note significantly affects the outcome of the entire workout. We want our participants to get the most from our classes, so let’s set them up for success.
Pilates for Recreational Athletes
Professional athletes of all kinds have discovered that adding Pilates to their training can improve performance, reduce injury, speed recovery, and help their hardworking bodies stay balanced and healthy (Caple 2016; Knowlton 2016; Saxon 2016). Pilates—a whole-body exercise system that can help you develop strength, functional flexibility, coordination and balance—can offer those same benefits to recreational athletes. A well-rounded program, particularly one offered in a fully equipped Pilates studio, can do wonders for athletes of almost any age, ability or sport.