Programming
Standing Core Exercise
Standing core exercise is a great way to target, well, almost everything! These fast, effective options are creative and fun.
Stretches After Sitting All Day
Encourage your fitness class participants to use these simple stretches after sitting all day to help their muscles return to a relaxed state.
How to Increase Men’s Physical Activity
Program directors vying to attract male participants to group exercise classes may want to consider men-only programming to increase physical activity.
Gait Analysis in Your Shoe
Do you include gait analysis in your assessments to help you craft the perfect program? A new technology may simplify the process.
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.
Whole-Body Vibration Training: Ride the Wave
This article reviews the basics of vibration training, explores relevant research and provides practical programming ideas.
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 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.
2 Focused Areas to Improve Accuracy and Consistency in a Golf Swing
I have had the distinct pleasure to work with golfers of all abilities in the last 27 years of clinical practice. I carry a 9 handicap and immensely enjoy the sport. I have the great honor of traveling with and being a staff chiropractor for the PGA and Champions Tour as well as for the University of Texas Sports Medicine Staff.
Using Periodization to Promote Optimal Recovery
High-intensity interval training and variably challenging, high-intensity workout programs continue to be popular because they produce the results that clients want. High-intensity exercises can be effective, but they place a lot of stress on the physiological systems of the body. Proper recovery is therefore important.
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.
Shoulder the Load: Mechanics and Programming for Shoulders
Review the anatomy and function of the glenohumeral and scapulothoracic joints and learn basic, low-risk exercises that are designed to improve rotator cuff strength, shoulder mobility and scapulohumeral rhythm.
Sample Class: Seated Exercises for Older Adults
Older adults are more susceptible to deficits in cardiovascular fitness, muscle mass, strength and power, which may ultimately lead to losses in physical function. The following chair-based format focuses on improving outcomes for older participants, especially those who may need the support of a chair during exercise. Ready, Set, Sit! offers the variety of three 15-minute training segments (cardiovascular, high intensity and strength/power), while targeting important components that boost overall function.
Complex Training: Pairing for Power
If you work with athletes, you’ve likely run into the challenge of how to incorporate power components into their already-packed training schedules. Whether you’re working with a clutch outfielder, a center or a lineman, your client’s athletic skills need refinement, and power is one aspect that requires attention. Trainers typically program resistance training to develop strength and plyometric drills to improve speed.
Sample Class: Every Minute on the Minute
If you enjoy teaching (and doing) high-intensity classes, this workout is for you! The “every minute on the minute” (EMOM) protocol is fun, fast-moving and challenging. You start a predetermined number of reps at the top of a minute and rest for the time you have left until the next minute begins.
Gamify the Fitness Class Cooldown
There are 5 minutes left in your class, the energy is high, and everyone is sweating and having a great time. As you wrap up the last set, participants cheer and exchange high-fives to celebrate another awesome workout. You turn the music down to prepare for the cooldown, then you look up—and notice that people are packing up and leaving.
Sample Class: Tabata for Every Rider
This indoor cycling routine introduces Tabata-inspired intervals that provide a great workout for both beginner and advanced cyclists.
Try Different Plank Variations in Your Class
Forearm plank, side plank, plank with hip dips—all are group exercise favorites. The plank is one of the most familiar and effective choices for core work, and it’s an easy addition. However, how many times can you program that same old plank? Fortunately, with a little creativity, a basic plank can be amazingly versatile. Just add simple movements and a little resistance to make an already challenging move even more interesting and effective.
2019 IDEA® World Convention: Igniting Passion With Purpose!
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.
Sample Class: EMOM Workout
If you enjoy teaching high-intensity classes, this fun, fast-moving and challenging EMOM workout is for you!