Clients may ask you about calories or how to “tone,” but how often do they ask questions about bone health and osteoporosis? If clients aren’t asking these questions, they should: 54 million adult Americans are at risk of breaking a bone (NOF 2019a). You probably already know that people who have osteoporosis should do weight-bearing exercises to slow the degradation and ease the effects. However, most people are given no more explanation than that. You may be in a position to offer answers to some of your clients’ questions.
Muscle cramps can stop athletes in their tracks. Although they usually self-extinguish within seconds or minutes, the abrupt, harsh, involuntary muscle contractions can cause mild-to-severe agony and immobility, often accompanied by knotting of the affected muscle (Minetto et al. 2013). And cramps are common; 50%–60% of healthy people suffer muscle cramps during exercise, sleep or pregnancy or after vigorous physical exertion (Giuriato et al. 2018).
How much do you think your clients spend on pain relief? It’s a rhetorical question, but statistics show that the annual cost of healthcare due to pain ranges from $560 billion to $635 billion in 2010. This is in the United States alone, which combines the economic and medical costs to disability days, lost wages, and productivity.
Purpose, passion and people! The fitness industry is all about forging relationships that lift others up. Fitness professionals have energy to spare, and they are dedicated to mentoring new generations of pros, networking with peers, and motivating clients and participants every day.
Body-weight training remains popular because it improves functional strength and is really accessible—it requires no equipment and can occur anywhere. For various reasons, however, many participants can’t handle the load that body-weight training places on the wrists. While you can certainly offer plenty of modifications, such as doing pushups from the knees, why not focus on preparing the wrists during the warmup?
When it comes to balancing your training program, your mindset should be, “Tomorrow’s workout begins with your recovery from today’s.” Exercise recovery heals the pounding, twisting and tearing of physical activity. A well-thought-out strategy for recovery is becoming ever more crucial with the rising popularity of high-intensity workouts featuring barbells, kettlebells, heavy medicine balls, explosive plyometrics and anaerobic interval training.
Until recently pain has been thought to be an indicator of the amount of tissue injury present in the body. The belief is that a high amount of pain equates to a serious injury, and a small amount of pain equates to a minor injury. However, through extensive research, we now know that pain has surprisingly little correlation to the amount of tissue damage present. For example, it’s estimated that 40% of people without any low back pain have at least one “bulging” disc on a lumbar spine MRI.
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. Begrudgingly, you get out of bed and zombie-walk over to your son’s crib in the next room. Your body aches, you haven’t slept in days, and now you must bend over to pick up a squirming child in the dead of night. Unfortunately, your son’s not a great strength coach and doesn’t allot enough warmup time to prepare your body for a deadlift.
A study involving amateur female soccer players found that those who wore compression socks during a match experienced less game-induced fatigue than teammates who wore regular socks. Investigators evaluated fatigue by testing agility, standing heel-rise and other factors immediately after the match.
Eight in ten American adults and adolescents do not move enough! This alarming finding from Department of Health and Human Services 2018 research wholeheartedly underscores Physical Activity Guidelines for Americans (2nd edition) recommendations to move more and sit less. Physical activity helps all of us to feel, function and sleep better, and decreases risk of many chronic diseases. We urgently need more aerobic and muscle-strengthening activities, along with greater variety of movement.
As a fitness pro, you no doubt value the restorative properties of professional massage. However, finding time for a massage may sometimes be difficult. That’s why it’s helpful to use self-care massage tools for preventing or treating pain or imbalances in the body. While these tools don’t provide “massage” as such (and can’t replace a professional therapist), the best ones offer some of the same benefits.
Tennis is one of the most popular sports in the world. In the U.S. alone, there are almost 18 million players, with another 14 million expressing interest (TIA 2018). Unfortunately, the dynamic, forceful twists and turns of the game pose ever-present injury risks to players (Roetert & Kovacs 2011).
6-week Pilates program improved core muscle endurance and hamstring flexibility among adolescents between 9 and 19 years with a history of back pain. Research findings from a preliminary study published in Complementary Therapies in Clinical Practice (2019; doi:10.1016/j.ctcp.2019.01.006) showed that a 6-week Pilates mat exercise program with two 55-minute sessions per week can improve conditioning in both young males and young females.
Do your over-55 clients or class members want to travel for pleasure but need more strength, stamina and mobility? Do they worry they’ll miss seeing the world because they lack physical ability?
When it comes to balancing your training program, your mindset should be, “Tomorrow’s workout begins with your recovery from today’s.” Recovery heals the pounding, twisting and tearing of physical activity. A well-thought-out strategy for recovery is becoming ever more crucial with the rising popularity of high-intensity workouts featuring barbells, kettlebells, heavy medicine balls, explosive plyometrics and anaerobic interval training.
The body of evidence in favor of self-myofascial release (SMR) techniques has been steadily growing. Research has shown that SMR can increase joint mobility and range of motion and reduce muscle soreness. It is used by personal trainers, athletic trainers and physical therapists alike to prevent and treat injuries in clients.
As a fit pro, it’s helpful to use self-care massage tools for exercise recovery to prevent or treat pain or imbalances in the body.
As many as one-third of all adults over 65 years old fall each year, with consequences that include serious injury, limited activity and significant costs. Researchers at California State University, Northridge, conducted a study that shows that Pilates reformer training—as little as once per week—can effectively reduce these risks.
Add this to the list of dangers associated with obesity: New research from Sweden suggests obesity is a risk factor for developing skin cancer, and weight loss—in this case via bariatric surgery—could reduce the risk of malignant melanoma skin cancer, in particular, by 61%.
The study included 2,007 bariatric surgery patients and 2,040 nonsurgery controls whose skin cancer incidence was monitored for 18 years. Aside from the significantly lower risk of developing malignant melanoma, the surgery group saw a 42% reduction in skin cancer risk in general.
Want to outwalk the grim reaper? Pick up the pace, say researchers. A new study from the United Kingdom suggests that quicker walking may add years to your life.
The study’s primary aim was to examine the impact of walking pace and volume on all-cause mortality. To determine this, researchers looked at mortality records for 50,225 individuals from Scotland and England who had self-reported their walking data via interview.