Obviously, the biggest issue with group fitness training is that with more people working with a fitness pro, each client gets less personal attention during the training session. I know that since it’s impossible to easily do this when your client load gets high you need to have great systems to make sure you can keep up with all of your clients needs. Members Only Websites – We have had sites that have off day workouts, educational materials, recipes and more. Off Day Workouts – You have to make sure people are taken care of with a plan when they aren’t in you gym.
Blog Posts and Handouts – I feel this is a necessity to make sure you are educating your clients.
Challenge of the Week – This is something we would ask our clients to do outside of the gym in order to learn or experience something new that could possibly help them grow. Although we still do quite a few of the things I mentioned above, I know we need to do more. Results + Program – What really pisses me off is racking my brain trying do all of this extra stuff for people that don’t even give a shit.
Leader Board – This is for our competitive people or people that don’t have aesthetic goals. Progress Tracking – A lot of the same things that are on our leader board we track in our client’s files. My personal favorite idea will get a free SGT product of your choice, AND the feeling of helping make the industry better. Adjust your activity level according to the weather, and reduce it when you are fatigued or ill.
When exercising, listen to the body's warning symptoms, and consult a doctor if exercise causes chest pain, irregular heartbeat, unusual fatigue, nausea, unexpected breathlessness, or light-headedness. Note: Swimmers should use a heart rate target of 75% of the maximum and then subtract 12 beats per minute. After running at top pace for 15 minutes, round off the distance run to the nearest 25 meters. To cool down, you should walk slowly until the heart rate is 10 - 15 beats above your resting heart rate. Stretching may be appropriate for the cooling down period, but it must be done carefully for warming up because it can injure cold muscles.
Warming up before exercise and cooling down after is just as important as the exercise itself.
Low- to moderate-impact exercises: Walking, swimming, stair climbing, step classes, rowing, and cross-country skiing.
For most healthy young adults, the best approach is a mix of low- and higher-impact exercise. Swimming is an ideal exercise for many elderly people, and for certain people with physical limitations. People who seek to lose weight should concentrate on calories burnt each week, not the number of workout sessions. One way of gauging the aerobic intensity of exercise is to aim for a "talking pace," which is enough to work up a sweat and still be able to converse with a friend without gasping for breath. Very inexpensive exercise machines tend to be flimsy and hard to adjust, but many sturdy machines are available at moderate prices.
A simple jump rope improves aerobic endurance for people who are able to perform high-impact exercise. For burning calories, the treadmill has been ranked best, followed by stair climbers, the rowing machine, cross-country ski machine, and stationary bicycle.
Sufficient cushioning to absorb shock and pressure that are many times greater than ordinary walking.
It is also associated with a lower risk for heart disease, possibly because it lowers LDL (the so-called "bad" cholesterol) levels.
Please note: People at risk for cardiovascular disease should not perform strength exercises without checking with a doctor.
The sequence of a strength training session should begin with training large muscles and multiple joints at higher intensity, and end with small muscle and single joint exercises at lower intensities. Strength training involves moving specific muscles in the same pattern against a resisting force (such as a weight) for a preset number of times. Joints should be moved rhythmically through their full range of motion during a repetition. Any heavy object that can be held in the hand, such as a plastic bottle filled with sand or water, can serve as a weight. More elaborate and expensive home equipment for working body muscles is also available, costing from $100 to over $1,000.
Certain flexibility practices, such as yoga and tai chi, also involve meditation and breathing techniques that reduce stress. When stretching, exhale and extend the muscles to the point of tension, not pain, and hold for 20 - 60 seconds. When doing stretches that involve the back, relax the spine to keep the lower back flush with the mat, and to work only the muscles required for changing position (often these are only the abdominal muscles).
Any older person should have a complete physical and medical examination, as well as professional instruction, before starting an exercise program.
Strength training assumes even more importance as one ages, because after age 30 everyone undergoes a slow process of muscular weakening (atrophy).
Flexibility exercises promote healthy muscle growth and help reduce the stiffness and loss of balance that accompanies aging. The information provided herein should not be used during any medical emergency or for the diagnosis or treatment of any medical condition.
Tell us which session you are interested in, your preferred time and location and we will try our best to get your group up and running.
Just contact us with your name, contact details and the session time you are interested in. We realise your feet can be vulnerable to injury if you're not used to 'going barefoot', and you do not have to be barefoot to train with us. I don’t think there is a day that goes by that I don’t think about ways to easily improve the thing that certain people need the most from a personal trainer, accountability. With private personal training, I can use time during the training session to ask my client questions, educate him or her, talk about nutrition, etc.
We got away from it when we started focusing more on facebook groups, but this is something I want to revisit. This is a great way to educate many clients at once and have a chance to talk shop before and after. We made a big board with people names and told them daily to write their goal on it before or after class. Use the time when teaching a class to do more than just yell “good job!”, and tell some stories that have a point. That is why I’m going to start charging people a small fee of $50 per month to join our Results+ program.
We are now starting to get in the habit of having our semi private clients fill out a recall sheet before each workout. I know people will always fall through the cracks at times, but those are the clients that keep me up at night. What are you doing to help bridge the gap between private personal training and group personal training in the world of goal setting, progress tracking and accountability.
Recommended Exercise MethodsA few simple rules are helpful as you develop your own routine.
It is useful for people training at aerobic intensity, or people with certain cardiac risk factors who have been set a maximum heart rate by their doctor. The reason for this is that swimming will not raise the heart rate quite as much as other sports because of the so-called "diving reflex," which causes the heart to slow down automatically when the body is immersed in water.
Serious exercisers may use a VO2 max calculation, which measures the amount of oxygen consumed during intensive, all-out exercise. They help the body make the transition from rest to activity and back again, and can help prevent soreness or injury, especially in older people. Stopping too suddenly can sharply reduce blood pressure, and is dangerous for older people. By properly warming up the muscles and joints with low-level aerobic movement for 5 - 10 minutes one may avoid injury. Speed training is also a major category, but generally only competitive athletes practice it. Perform high-impact exercises no more often than every other day, and less often for those who are overweight, elderly, out of condition, or have an injury or other medical problem that would rule out high-impact. As little as one hour a week of aerobic exercises is helpful, but 3 - 4 hours per week are best.
For example, they may start with 5 - 10 minutes of low-impact aerobic activity every other day and build toward a goal of 30 minutes per day, three to seven times a week. People with physical limitations include pregnant women, individuals with muscle, joint, or bone problems, and those who suffer from exercise-induced asthma. All that's really necessary for a workout is a good pair of shoes that are made well and fit well. Jumping rope should be done on a floor mat plus a surface that has some give to avoid joint injury. The pedals should turn smoothly, the seat height should adjust easily, and the bike's computer should be able to adjust intensity. They offer very intense, low-impact workouts and may be as effective as running with less chance of injury. While aerobic exercise increases endurance and helps the heart, it does not build upper body strength or tone muscles. It is the only form of exercise that can slow and even reverse the decline in muscle mass, bone density, and strength that occur with aging.
No one should purchase or use strength-training equipment without instruction from a professional. Doctors recommend performing stretching exercises for 10 - 12 minutes at least three times a week. Holding your breath defeats the purpose; it causes muscle contraction and raises blood pressure. Elderly adults who exercise twice a week can significantly increased their body strength, flexibility, balance, and agility. According to a 2004 report by the Centers for Disease Control and Prevention, about 12% of people aged 65 - 75 years, and 10% of people aged 75 years or older, meet current recommendations for strength training.
For sedentary, older people, one or more of the following programs may be helpful and safe: Low-impact aerobics, gait (step) training, balance exercises, tai chi, self-paced walking, and lower legs resistance training, using elastic tubing or ankle weights. This process can be reduced or even reversed by adding resistance training to an exercise program. This can be reduced or prevented by performing Kegel exercises, limiting fluids (without risking dehydration), going to the bathroom frequently, and using leakage prevention pads or insertable devices. A licensed medical professional should be consulted for diagnosis and treatment of any and all medical conditions. We only need a minimum of 4 participants to start a new group, so feel free to ask your partner, neighbour or workmate to join you in achieving your fitness goals the fun way.
You just more voicemails than anything, and sometimes calling people can be very inconvenient for them.
If you are in the program we know that you want more attention, if you aren’t, it means that you at the gym for great workouts only. That way we at least have a glimpse of what they are eating, how much water they are drinking, and how much sleep they are getting.
Not the assholes that complain about everything, but the people that need more help than we have time to give.
You can determine your heart rate by counting your pulse, or by using a heart rate monitor.
For example, if you are 45, you would calculate your maximum heart rate as follows: 220 - 45= 175. You should measure your pulse off and on while you exercise to make sure you stay within this range.
Cooling down after exercise by walking slowly, then stretching muscles, may also prevent strains and blood pressure fluctuation. Brisk walking burns as many calories as jogging for the same distance and poses less risk for injury to muscle and bone. Some research indicates that simply walking briskly for 3 or more hours a week reduces the risk for coronary heart disease by 45%. Their readouts may provide motivation and gauge the intensity of a workout, however, they are not always accurate. For beginners, adding 10 - 20 minutes of modest strength training two to three times a week may be appropriate. People should first choose a weight that is about half of what would require a maximum effort in one repetition.
They may be very suitable and highly beneficial for older people, and for patients with certain chronic diseases. Studies show that even small improvements in physical fitness and activity can prolong life and independent living.
Even in the nursing home, programs aimed at improving strength, balance, gait, and flexibility have significant benefits. Designed for both beginner and novice clients, this program is the perfect tool to prepare for FITx xT Level Three. I don’t know if this will be a profit center, but it do know that it will allow us to do a better job with the people that need it, and at least be able to identify who want a check in call or who will be annoyed by it.
It also makes them stop and think, which sometimes can be the only time they actually think about what they have been doing.
This includes body comp and FMS, all the way to performance tests like vertical jump and 20 yard dash.
It’s about finding what works in group training better than what we were doing before and sharing it with everyone possible in order to make the group fitness training industry better.
To feel your own pulse, press the first two fingers of one hand gently down on the inside of the wrist or under the jaw on the right or left side of the front of the neck. You can determine your resting heart rate by counting how many times your heart beats in one minute. After about 6 months of regular exercise, you may be able to increase your target heart rate to 85% (but only if you can comfortably do so). They should support the ankle and provide cushioning for walking as well as for impact sports such as running or aerobic dancing. Bikers, inline skaters, and equestrians should always wear safety devices such as helmets, wrist guards, and knee and elbow pads. In addition, initial supervised training when using these machines can reduce the risk of injury that might occur with self-instruction.
It appears to significantly increase blood flow, and some evidence suggests it may achieve stronger muscles more quickly. In other words, if it would take maximum effort to do a single repetition with a 10-pound dumbbell, the person would start with a five-pound dumbbell. A recent study based on a 35-year follow-up showed that in men who increased their physical activity at age 50, the reduction in mortality rate was similar to that of smoking cessation.
Links to other sites are provided for information only -- they do not constitute endorsements of those other sites. The best time to do this is in the morning after a good night's sleep before you get out of bed.
Airing out the shoes and feet after exercising reduces chances for skin conditions such as athlete's foot. In the beginning, most people can start with one set of 8 - 15 repetitions per muscle group with low weights. In fact, after 10 years of increased physical activity, these men had the same mortality rate for their age group as men who were highly physically active throughout entire adult their lives. For vigorous athletic activities, such as football, ankle braces may be more effective than tape in preventing ankle injuries. Exercises that lengthen muscles may be particularly beneficial for older people and some people with chronic health problems. As individuals are able to perform one or two repetitions over their routine, weights can be increased by 2 - 10%.
Any duplication or distribution of the information contained herein is strictly prohibited. This type of training increases the risk for muscle soreness and injury, however, and this approach is still controversial.
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