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Strength/Resistance

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Sample Class: Mindfulness and Strength

By Melissa Weigelt | 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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Variable Deadlifts & Deadshifts

By Derrick Price, MS | April 18, 2019 |

It’s 2 a.m. Your 3-month-old son is screaming at the top of his tiny lungs, waking up everyone in the household. You lie still, pretending to be asleep, knowing it’s your turn to get up and console your little one. Then you feel a nice solid push in the back: Your partner knows your game—and is not playing.

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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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Metabolism and Strength Training

By Zachary Mang, MS | April 16, 2019 |

Resistance training does much more than build strong muscles and bones. Research in the past few years has confirmed that lifting weights changes human metabolism in ways that improve health and well-being. That’s good news for clients with type 2 diabetes, high blood pressure, obesity and high cholesterol levels.

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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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Plank Variations

By Stephanie Vlach, MS | February 19, 2019 |

Forearm plank, side plank, plank with hip dips—all are group exercise favorites. The plank is one of the most familiar and effective choices for core work, and it’s an easy addition. However, how many times can you program that same old plank? Fortunately, with a little creativity, a basic plank can be amazingly versatile. Just add simple movements and a little resistance to make an already challenging move even more interesting and effective.

The following variations are best for participants who can hold a plank with
good form for at least a minute.

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Peak Neuromuscular Power for Your Athlete Clients

By Len Kravitz, PhD | February 13, 2019 |

STUDIES REVIEWED: Cormie, P., McGuigan, M.R., & Newton, R.U. 2011a. Developing maximal neuromuscular power: Part 1—Biological basis of maximal power production. Sports Medicine, 41 (1), 17–38.

Cormie, P., McGuigan, M.R., & Newton, R.U. 2011b. Developing maximal neuromuscular power: Part 2—Training considerations for improving maximal power production. Sports Medicine, 41 (2), 125–46.

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Resistance Exercise and Heart Health

By Shirley Archer, JD, MA | February 11, 2019 |

“People may think they need to spend a lot of time lifting weights, but just two sets of bench presses that take less than 5 minutes could be effective [in reducing heart disease risks], according to study author DC Lee, PhD, associate professor of kinesiology at Iowa State University, Ames.

Researchers analyzed data collected over 19 years from more than 12,000 male and female adult participants in The Aerobics Center Longitudinal Study conducted at the Cooper Clinic™ in Dallas.

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Exercise Program Can Restore Heart Muscle Health

By Shirley Archer, JD, MA | January 11, 2019 |

Good news for people who have delayed starting a training program. If the following exercise regimen is begun before age 65, studies show that the heart muscle can regain elasticity, reversing stiffening that can develop from lack of physical activity. Cardiologists from the University of Texas Southwestern Medical Center and Texas Health Resources in Dallas have been studying how to promote health and elasticity of the heart muscle.

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Muscle Mass as a New Vital Sign

By Shirley Archer, JD, MA | January 11, 2019 |

Fitness professionals understand the importance of building and maintaining lean body mass for functional mobility and health. New research shows that medical professionals should also be promoting this message to their patients. “Muscle mass should be looked at as a new vital sign,” said principal investigator Carla Prado, PhD, RD, associate professor at the University of Alberta, Canada. “If healthcare professionals identify and treat low muscle mass, they can significantly improve their patients’ health outcomes.

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IDEA Fitness Journal

IDEA Fitness Journal

Current Issue:
December 2019

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