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COVID-19 (Coronavirus): Updated information and resources from IDEA

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Nicole Simonin and Colleen Donofrio

Losses and Gains

By Sarah Kolvas | May 13, 2020 |

Starting a fitness program can be daunting, especially when your only exercise is the occasional walk or yoga class. But when Colleen Donofrio, then 57, heard about personal trainer Nicole Simonin’s successful program, Shape It Up, her motivation to improve her health—and her yoga poses—outweighed her fears.

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Exercise recover methods

Alternate Exercise Recovery Methods

By No Author | May 13, 2020 |

You may be used to speeding up your exercise recovery via methods such as myofascial release with foam rollers and good sleep hygiene. While these techniques are tried-and-true, the rising enthusiasm for hard-hitting exercise routines has spawned a growing interest in alternative recovery techniques. Pete McCall, MS, personal trainer, exercise physiologist and an adjunct faculty member in exercise science at both Mesa Community College and San Diego State University, outlines six options for you to consider.

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Periodization for Maximizing Hypertrophy

By Len Kravitz, PhD | May 13, 2020 |

Much of the periodization literature to date has centered on the strength outcomes and sports performance of athletes striving to balance the needs of practice, conditioning and competition (Bartolomei et al. 2014). But many recreationally active clients seek to gain muscle size in personal training sessions, and few studies have evaluated whether a periodization model should be used in a hypertrophy-focused resistance training program for these fitness enthusiasts. This article highlights the best research available to help answer an important question: Should you periodize a client’s RT plan to maximize skeletal muscle hypertrophy?

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Ball bridge for kids

Core Training for Kids

By Michelle Miller | May 13, 2020 |

There’s a tremendous need, now more than ever, to hook kids on fitness and equip them with good lifestyle habits. A child’s growing body needs regular movement in order to function optimally. Since the core is essentially “ground zero,” it’s a fitting place to start, because strong core muscles assist with posture and reduce the chance of injury. The key to a healthier tomorrow is to be proactive and get kids involved today.

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May 2020 IDEA Member Spotlight

By No Author | May 1, 2020 |

Not many fit pros quote a witch for inspiration, but Sue Singer knows that Glinda (the Good Witch of the South) had it right when she told her “client” (Dorothy Gale, of course), “You’ve always had the power, my dear; you just had to learn it for yourself.”

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High intensity interval walking

Interval Walking in Midlife and Beyond

By Shirley Archer, JD, MA | May 1, 2020 |

For middle-aged and older adults who may not want to run, new research in the Mayo Clinic Proceedings (2019; 94 [12], 2413–26) shows that high-intensity interval walking effectively improves health and fitness. The protocol for this type of walking is 3 minutes at 70% of VO2max followed by 3 minutes at 40% of VO2max, repeated for 5 or more sets.

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ReHIT training

Is REHIT Training Effective?

By Shirley Archer, JD, MA | May 1, 2020 |

REHIT is a new training approach influenced by high-intensity interval training (HIIT), particularly its time-saving aspect. While a typical HIIT program lasts 30 minutes, a REHIT session consists of two or three 10- to 20- second sprints, separated by up to 3 minutes of recovery, in a 10-minute cardio session. Some experts believe this reduced-exertion approach may attract people who are inactive, have a chronic disease or simply lack time.

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Body Fat and Heart Disease

Strength Training Reduces Heart Fat

By Shirley Archer, JD, MA | May 1, 2020 |

Location matters with body fat. The accumulation of excess fat around the heart can increase the risk of cardiovascular disease. A new study by researchers at the University of Copenhagen in Denmark assigned participants to resistance training, high-intensity interval endurance training (HIIT) or no exercise. Results showed that only people who lifted weights decreased the fat lying closest to the heart—specifically, inside the sac that encases the heart (the pericardium).

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IDEA Fitness Journal

IDEA Fitness Journal

Current Issue:
December 2019

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