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It turns out that playing in nature positively affects physical and mental development in children, according to a recent studies.
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Prehabilitation—or “prehab”—turns out to be a good investment of both time and money, and fitness pros are uniquely positioned to offer this service.
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Tai chi has proved to be a safe, effective and enjoyable training method for overall health improvement among adults with numerous chronic conditions.
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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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Research shows that when recovery breaks during high-intensity interval training are too long, they undermine the effectiveness of the training.
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By 2030, approximately half of the U.S. adult population will be obese, and a quarter will have severe obesity, based on body mass index data.
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Regular exercise may reduce the risk of developing acute respiratory distress syndrome (ARDS), a critical COVID-19 complication.
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New details have emerged on how to use music to enhance training. Tunes with a fast tempo—between 170–190 BPM—are most beneficial for endurance exercise
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A study published recently found that varying exercise selection increased motivation to train and produced equivalent improvements in muscular adaptations.
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Endurance athletes have used tapering for years; now there’s evidence that exercise enthusiasts and strength and power athletes can benefit from tapering phases in their resistance training (RT) programs. So, is tapering right for your clients? And when it comes to RT, can less work lead to more success? Here’s what the research tells us.
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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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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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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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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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Following five lifestyle habits may increase the years you live free of type 2 diabetes, heart disease and cancer, according to a study in the BMJ (2020; doi:10.1136/bmj.16669).
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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 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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It turns out we may be able to “bank” muscular training benefits from our younger selves to help maintain muscular strength as we age. One caveat: We must train again to reap those benefits.
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Here’s more support for the benefits of recreational running. Data analysis from more than 19,000 male and female adults over an average of 6.5 years showed that leisure-time running was linked with a reduced risk of developing type 2 diabetes.
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Keep refreshing your up-tempo playlists. Fast-tempo music increases overall exercise tolerance and reduces neuromuscular fatigue, according to a study reported in The Journal of Strength and Conditioning Research (2019; doi:10.1519/JSC.0000000000003417).
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IDEA Fitness Journal
Current Issue:
December 2019
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