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Use corrective exercise to help clients stay on track with their mileage goals.
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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.
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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
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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.
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, I experienced some cramping, but dismissed it. After all, I needed to get to the studio and I didn’t have anyone to cover for me.…
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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.
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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.
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“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
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.
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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:
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.
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Whether we’re vacationing with our family or heading to the 2015 IDEA World Fitness ConventionTM with 12,000 other fitness enthusiasts, it can be challenging to stay fit when we’re on the road. Even the healthiest exercise professionals can get caught off-guard with aches, pains, stress and guilt that prevent us from having fun and functioning at our best.
If travel throws the fittest of us off track, imagine what it does to everyone else.
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Many men struggle with inflexibility and diminished joint range of motion, especially as they age. Hip tightness, for example, can hinder athletic performance and possibly lead to various injuries. Unfortunately, stretching often takes a back seat to cardiovascular and strength training.
Read MoreExercise guidelines call for people with osteoporosis to avoid flexing or twisting the spine (National Osteoporosis Foundation 2015). This makes training the core a little more challenging. Planks (side and prone) and bridges are both great options, but they can get boring. The exercises below safely target the core without spinal flexion or twisting.
Ball Warding
Stand sideways to wall, hands centered on stability ball. Arms are straight, at shoulder level. Press hands into ball, and tap each foot back (alternate).
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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, I experienced some cramping, but dismissed it. After all, I needed to get to the studio and I didn’t have anyone to cover for me.…
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Cellphones, computers, tablets. All of these are important tools that help you to run a successful fitness business. But technology can seep into every moment of your life and take over. Do you need to step away from email or give your smartphone a rest from time to time? Discover why you’ll be a better entrepreneur if you explore options for setting limits around technology and just say no to it some of the time.
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Not everyone likes to focus on eccentric contractions, but this style of training deserves more attention because it may be a “secret weapon” for creating healthier joints and a long, lean body. Research reveals the perks for newcomers and well-trained athletes.
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It appears there is a growing need for seniors to engage in fall prevention. A recent report found a significant increase in falls from 1998 to 2010.
Researchers looked at data from the Health and Retirement Study, which is an interview-based report. Among individuals aged 65 and older, the percentage who had experienced at least one fall in the 2 years prior to the interview rose from 28.2% to 36.3%—a relative increase of close to 30%. The researchers were surprised to learn that the increase was most marked among the younger people studied (those closer to 65).
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Conducting primary research studies on the causes of overtraining is difficult because it’s unethical to induce overtraining syndrome, which can damage a person’s performance for months. Kreher and Schwartz (2012) reviewed previously published overtraining research and summarized seven hypotheses (see Figure 5) for mechanisms that cause overtraining syndrome.
HYPOTHESIS #1: AUTONOMIC NERVOUS SYSTEM IMBALANCE
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Osteoporosis is typically thought of as a “woman’s disease.” But a recent report published by the International Osteoporosis Foundation warns that, in certain circumstances, men may be at greater risk than women for potentially fatal bone health–related maladies.
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