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Programming

Healthy Kids Playing Outside

Healthier Kids: Exercise Guidelines

Healthier kids grow to be healthier adults. That’s a recipe for success for parents looking for guidance, fit pros who want to expand their business and well, everyone! And there are so many benefits.

Seniors trained for travel.

Fit to Travel: Exercises for Seniors

Programming exercises for seniors is more important than ever, especially now that travel is opening up again, but your clients may not have kept up with their workouts over this last year. Here are some great ways to prepare your active agers for more adventure. 

Standing core exercise: dumbbell cross body chop

Standing Core Exercise

Standing core exercise is a great way to target, well, almost everything! These fast, effective options are creative and fun.

High-intensity training

Build Up to High-Intensity Training

In light of increased participation in high-intensity training and increased rates of heart attack and sudden cardiac death among male marathon participants, the American Heart Association has issued a scientific statement to outline the benefits and risks of vigorous exercise programs.

Women and Strength Training Factors

Women and Strength Training

Women do not respond to weight training the same way men do. University of New South Wales researchers in Sydney conducted a comprehensive search of the literature on resistance training and found only 24 randomized controlled studies that focused exclusively on women. Lead study author Amanda “Mandy” D. Hagstrom, PhD, lecturer in exercise science at UNSW Medicine, said, “I was surprised. I knew there wouldn’t be many [studies], but I thought there’d be more than that.” The selected studies included almost 1,000 women.

Training women over 40

Training Loads for Women Over 40

Personal trainers often have female clients over the age of 40 who have similar complaints about losing muscle mass and gaining body fat. Although these changes aren’t unexpected and can be a normal part of the aging process, they are not inevitable. In fact, the right resistance-training program can positively affect body composition by reducing fat, maintaining and building muscle, and increasing strength in this population.

A Strong Diaphragm for a Strong Core

When you think about exercising core muscles, do you remember your diaphragm? Its two main functions involve breathing and biomechanics, and it’s one of the most important muscles for maintaining intra-abdominal pressure (Nelson 2012). Intra-abdominal pressure is like a weight belt applied from the inside. If your body can’t regulate this pressure, you may experience poor motor control and lack of spinal stability. Plus, when the diaphragm is not properly engaged, other muscles must compensate, increasing your risk of injury.

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