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Strength/Resistance

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Men’s Health Research Review

By IDEA Authors | September 24, 2019 |

Men: Are you exercising and eating healthfully but not losing the weight you want? The good news is that there are more benefits to these two habits than just weight loss.

Megan Senger, professional fitness writer/editor and fitness instructor based in North Carolina, has summarized a few studies that center on men’s wellness, with comments on what the findings may mean for you.

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Sample Class: Excellent EMOM

By Melissa Weigelt | August 21, 2019 |

If you enjoy teaching (and doing) high-intensity classes, this workout is for you! The “every minute on the minute” (EMOM) protocol is fun, fast-moving and challenging. You start a predetermined number of reps at the top of a minute and rest for the time you have left until the next minute begins. Class participants will enjoy the flexibility of going at their own pace while also being incentivized to work steadily throughout the experience.

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Women Need Protein, Too

By Matthew Kadey, MS, RD | August 20, 2019 |

For years we’ve heard that people who regularly lift weights can benefit from eating higher amounts of protein than the general population. There’s just one glaring problem. Most of the research behind this advice was conducted on men, with little focus on women. Now, a study in the April 2019 issue of Medicine & Science in Sports & Exercise has shed light on the specific protein needs of this understudied demographic.

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Self-Selected or Fixed-Duration Rep Speed

By Shirley Archer, JD, MA | August 20, 2019 |

A small study addressed the question of whether one gets better results from performing resistance training reps at a self-selected pace or at a fixed rep duration (2-second concentric phase, 2-second eccentric phase). Researchers from universities in S?úo Paolo recruited 12 resistance-trained men and evaluated exercise volume, muscle activation and time under tension.

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Location Affects Fitness Activity Choice

By Shirley Archer, 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, 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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Weighted Step-Training Benefits

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

If you’re looking for a different way to progress a client’s lower-body strength, consider adding a weighted vest to the training program. Specifically, wearing a progressively heavier weighted vest while stepping may be effective in boosting lower-body power and functional ability among older women.

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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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IDEA Fitness Journal

IDEA Fitness Journal

Current Issue:
December 2019

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