Safety
When the Client Is You
client: Frank | personal trainer: Frank McKenna, MEd, owner, Beach Better Bodies | location: Virginia Beach, Virginia
A dire situation. In the summer of 2016, personal trainer Frank McKenna received news he never expected to hear. At age 56, he had recently completed his own physical transformation and was arguably in tiptop shape, so when his doctor told him he had stage 4 lung cancer, he was stunned.
The Anatomy of Functional Training Risks
Many clients can’t seem to get enough of workouts that meld functional movements with high-intensity resistance training. Indeed, workouts using dynamic, high-intensity, full-body movements are great for strength and health—provided the body functions properly and exercisers use correct technique.
Row Your Way to Health
Did you know that rowing has been a competitive sport for hundreds of years (and an official Olympic event since the modern Games began)?
At lower intensity levels, rowing is a great training tool. As long as rowing form is correct and efficient, people of all ages, sizes and abilities will enjoy better cardiovascular and muscular function from rowing regularly. Rowing can strengthen your aerobic system, making it easier to take care of kids, work around the house, use the stairs at work and race from one meeting to the next without running out of breath.
Hit the Hips!
Eager class participants want to tap into their highest potential, and group fitness instructors have been acknowledging this by offering workouts that are more explosive, more powerful and fuller in range than ever before. However, intense, dynamic workouts demand a warmup that truly prepares the body. Specifically, you must target the hips—hip flexors, piriformis, glutes and hip rotators—to avoid possible tweaks from all those lunges, squats and burpees (not to mention repetitive stress from cycling and running).
U.S. Yoga Injuries Increasing
Yoga injuries in the United States are on the rise, particularly among older adults, according to data from hospital emergency rooms nationwide. Researchers from the Center for Injury Sciences at the University of Alabama in Birmingham (UAB), Alabama, examined data from 2001 to 2014 to establish the injury risk involved in yoga participation.
Kids’ Injury Risk Is Higher in Particular Sports
Studies have shown that sport specialization can raise injury risk in school-age athletes. New research suggests that some sports may be more dangerous than others for kids who specialize.
Exercise Plus Regular Movement Best for Reducing Health Risks
Over the past several years, researchers have reported on the negative impacts of extended periods of sitting on health and mortality. Some have looked at whether exercise can mitigate any of those effects. The debate continues in a recent study.
Thriving After a Stroke
client: Gary | personal trainer: Tracy Markley, owner, Tracy's Personal Training | location: Florence, Oregon
Surviving a stroke. In May 2014, 65–yearold Gary had a stroke so severe his doctors were skeptical he'd survive it. Fortunately they were wrong, but he suffered so much damage that physical therapists were initially convinced he'd be wheelchair–bound for life.
The 4 Most Common Running Injuries and How to Address Them
Use corrective exercise to help clients stay on track with their mileage goals.
Power Up to Prevent Injury
Participants rarely think about injuries until after they happen (hopefully not in your class!). But someone who needs rehabilitation may face a delay in meeting fitness goals. Another issue: Our group fitness studios are filling with people of many different ages and abilities.
Fall Prevention Strategies
Fall prevention is one of the top goals for our active-aging clients.
Historically, the training approach to help clients was a functional “train-to-transfer” mentality, but strategies for balance improvement and fall prevention have come a long way. Thanks to a combination of scientific research and success stories of fitness pros working with this population, we know more now than ever.
“How do you handle the situation when a client comes in sick or with an obvious medical condition such as open sores?”
I ask the client to obtain a medical clearance from a doctor before we can train. I explain that this is precautionary for his or her own health. Why do I ask for medical clearance? When clients are ill, exercise is most likely not going to benefit them. When a client seeks medical clearance, the doctor usually reinforces my original concerns.
Bill Ross
Owner, Bill Ross Fit and
Holistic Life Forever
Denver
A Best Rest Interval for Bench Press?
Rest is often a carefully thought-out variable in strength training routines. Rightly so, suggests research published
in the Journal of Strength & Conditioning Research (2015; 29 [11], 3079–83). The study found that resting too little or too much can negatively impact ratings of perceived exertion and the number of repetitions exercisers complete.
Safety for Pregnant Instructors
Many years ago, while I was pregnant with my second child, something happened that I hope no other group fitness instructor goes through. As I was driving to teach class,…
“Do your clients perform stretches before a workout, or do they do a dynamic warm-up and then static stretching at the end?”
We do a dynamic warm-up to raise body temperature, which raises heart rate and increases circulation to muscles, tendons and ligaments. A dynamic warm-up also helps prepare the mind and body for the upcoming workout, enhances performance and reduces injuries.
I even use dynamic warm-ups when I teach yoga. Most Baby Boomers (and I am one of them) need dynamic warm-ups.
Can Barefoot Running Prevent Injury?
There’s plenty of discussion about whether barefoot running helps runners or harms them. A new report suggests that females may benefit from employing this controversial protocol.
Is There a Right or Wrong Way to Squat?
“Hey, keep your knees behind your toes when you squat!” “Deep squats are bad
for the knees!” “My doctor told me I should not squat anymore.” “You
should never let the knees cave in or out during a squat.” Chances are
you’ve heard this advice and maybe even given it to your clients. I know
that for many years in my career I’ve been guilty of making similar
recommendations to clients from all walks of life. The problem is, where
Row the Right Way
We can all assume that we know how to row, but if you’re serious about getting strong while keeping your shoulders healthy, you may just want to read this. Mike Robertson, ReebokONE Expert Contributor and President of Robertson Training Systems, breaks down the proper way to row.
Chronic Pain in Fitness Professionals
An Objective Eye
It can be difficult to take a step back and be objective when it comes to your own health. Katy Bowman, MS, director of the Restorative Exercise Institute in Ventura, California, and author
of Move Your DNA: Restore Your Health Through Natural Movement (Propriometrics Press 2014), suggests you write down
the following:
Profiles of Pain and Perseverance
In February 2006, Danny Strong was on top of the world. After years of working as a gym manager, he had opened his own personal training gym, making his dream a reality. The husband and father was also eager to welcome a second child into the family. A month after receiving the keys to his new facility, he took his family on a trip to visit his godmother. While on the road, Strong lost control of his vehicle and was hit by a tractor-trailer traveling at full speed. His pregnant wife, Sandra Urbano Strong, was killed instantly.