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Exercise Program Design

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High-intensity training

Build Up to High-Intensity Training

By Shirley Archer, JD, MA | July 13, 2020 |

In light of increased participation in high-intensity training and increased rates of heart attack and sudden cardiac death among male marathon participants, the American Heart Association has issued a scientific statement to outline the benefits and risks of vigorous exercise programs.

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Steps and Weight Loss

Stepping and Weight Loss

By Shirley Archer, JD, MA | June 8, 2020 |

New research shows that, while increasing steps to 4,400 steps per day enhances longevity (and walking more does have numerous health benefits), adding steps without increasing intensity or changing other lifestyle habits may not lead to weight loss.

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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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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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IDEA Fitness Journal

IDEA Fitness Journal

Current Issue:
December 2019

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