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Holistic Fitness 101: All You Should Know

Holistic wellness has become a bit of a buzzword in the health and fitness industry, floating up here and there as and when needed, often misused, or taken lightly as another fad.

However, it’s so much more than just a filler term or random word indicating a new trend in the industry. It’s an entire movement and a paradigm shift in how we think about health and wellness in general, encouraging participants and trainers alike to make smarter decisions. (more…)

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Expert Marketing Techniques To Make A Firm Presence In A Fitness Niche

Marketing your fitness business is key to getting more clients and increasing your revenue. But it’s not as easy as it seems. Over the years, marketing has changed quite drastically, partially due to the change in marketing channels and the changes in consumer behavior. Previously, services were first introduced, and customers would bend to them. But these days, clients are much more aware and want transparent campaigns that highlight the services. (more…)

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The Best High-Impact Workouts To Recommend Your Clients

For shedding calories and building muscles quickly, high-impact workouts are the best option. These workouts help reduce fat and have many beneficial impacts on the body, such as improved cardio health, blood circulation, and oxygen absorption. The idea behind high-impact workouts is to get your clients to do short but demanding workouts to get their heart rate up, followed by an equal rest period before the next set. (more…)

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Using Bio-mechanics to Minimize Injury and Maximize Performance

a personal fitness trainer guiding her client

As aspiring personal trainers undergo certification courses, they gain a lot of theoretical knowledge and practical insights along the way. While you may have had a firm foundation, to begin with, you’ll be able to construct a lot of new concepts and insights atop, each of which pertain to the physical, mental, and emotional aspects of fitness training.

As you pursue your certification, make sure you get a good grasp on the importance of minimizing injury and maximizing performance using bio-mechanics. As you learn these techniques, you’ll be able to effectively teach and demonstrate them to your clients. In this guide, we’ll walk you through the basics. Continue reading.

1. Maintain Proper Form

Optimal athletic performance requires proper form. As a personal trainer, you can significantly reduce the risk of injury and further optimize your performance if you correct your posture and overall form.

As you exercise, you will be required to move your body in different positions. Whether you’re performing sitting, standing, lying, or squatting exercises, ensure proper spine alignment at all times.

Your lower back should always be flat or have a slight curve. It’s important to note that this is the natural shape of your spine and it should be retained no matter how intense or rigorous the training gets. Make sure you impart this insight to your clients.

2. Ensure Joint Alignment

While ensuring spine alignment is important, it’s not enough. Make sure your joints are also aligned to reduce tension and increase your range of motion. With less stress applied to the joints, the risk of injury will decrease. You’ll reduce the chances of damaging the delicate musculoskeletal structures surrounding the joints.

Recommended Read: What Does the COVID-19 Delta Variant Mean for Fitness Professionals and Facility Operators?

3.Become a Certified Personal Trainer

a certified personal trainer coaching her client

We’ve highlighted the two primary rules of bio-mechanics for fitness trainers. Unfortunately, these only scratch the surface. In order to provide optimal fitness training classes to your clients, you should have a good grasp of the theoretical and practical underpinnings of fitness training. As you take a deeper dive into bio-mechanics and ergonomics, you’ll understand how you can help optimize performance and minimize the risk of training as you guide your clients.

If you’re interested in becoming a personal trainer, explore our personal fitness trainer certification courses. At W.I.T.S., we’re committed to helping aspiring personal trainers become certified and turn their passion into a rewarding job. We offer group exercise instructor certification, personal trainer certifications, and more. We also offer the only in-person practical skill weekly labs to master the form and function of the exercises while mastering the soft skills of talking clients through the safe process for results.

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What Does the COVID-19 Delta Variant Mean for Fitness Professionals and Facility Operators?

By Joseph Giandonato, MBA, MS, CSCS
Faculty Member
World Instructor Training Schools

The murmuring of cases of the COVID-19 Delta variant has sounded the alarms of multiple public health agencies throughout the US in recent days. As of Tuesday, July 20th, the Delta variant represents 83% of new COVID-19 cases — which since the middle of July has averaged 32,837 new cases per day nationwide. Additionally, hospitalizations in that same span are up 35% from the week prior according to data from the Centers for Disease Control and Prevention (CDC).

The Delta variant’s ascension comes at a time as many of us are finally settling back to the settings in which were most comfortable working with our clients, athletes, and students.

Let’s first dispel some falsehoods about the Delta variant and provide fitness professionals and facility operators suggestions on how to remain open in light of its recent proliferation.

1. The Delta variant is more dangerous than COVID-19. FALSE.

Variants are mutations of a virus and festooned nomenclature, in this case Greek alphabet characters to differentiate them from the original virus (COVID-19 Alpha) and other forms. A hallmark of the Delta variant are pronounced spike proteins which make it easier to penetrate cells and gain entry into angiotensin-converting enzyme 2 (ACE2) which are found within the cells of the skin, smooth muscles, bronchial tract, and sebaceous and eccrine glands. Delta variant is highly transmissible and potentially more contagious than COVID-19 but no more dangerous.

(more…)

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Increased Physical Activity Can Help Prevent Alzheimer’s Disease

by Joe Giandonato, MBA, MS, CSCS

June is Alzheimer’s and Brain Health Awareness Month

Earlier this month, the Food and Drug Administration approved the use of a monoclonal antibody that targets amyloid beta, a chief constituent of amyloid plaque that is implicated in neurodegeneration associated with Alzheimer’s Disease. Though preliminary reports suggest hope in treating the devastating disease which has robbed 6 million living Americans of their dignity and independence, the drug’s approval has been vehemently debated on the grounds of spurious initial clinical trial data validating its potential efficacy. (more…)

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Improve Mental Health through Physical Activity

By Joe Giandonato, MBA, MS, CSCS

May is Mental Health Awareness Month

According to the National Institute of Mental Health, nearly one in five U.S. adults (52 million Americans) is grappling with mental illness per the 2019 National Survey on Drug Use and Health conducted by the Substance Abuse and Mental Health Services Administration, a division of the U.S. Department of Health and Human Services aimed at addressing quality and availability of treatment and rehabilitative services related to substance abuse and mental illnesses.

The convergence of public health, economic, and societal crises in 2020 served as a watershed moment that inequality and disparities in resources exist, but more harrowingly that our country is panged by an illness significantly more widespread than COVID-19 and perhaps less reported than the common cold. (more…)

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Prevent Groin Pulls with These Exercises

By Joe Giandonato, MBA, MS, CSCS

Injuries of the groin muscles, or adductor muscles complex, are one of the most problematic issues in a number of sports. According to a 2007 report featured in the Sports Medicine Journal, groin injuries are most common in field sports such as rugby, soccer and ice hockey [1]. Groin overuse injuries are also relatively common in other field sports such as football and lacrosse.

The report identified core weakness as a possible underlying cause in groin pain in athletes & groin injuries, as coactivation, or simultaneous firing of the core musculature and adductors must occur during the athletic movements the adductors generate.

The adductor complex is a composed of an assemblage of muscles layered on top of one another, cordoning the inner thighs. They balance the pelvis during gait and as mentioned earlier, contribute to athletic movements, which include twisting, turning, and pivoting, they are also key players in pelvic stability, such as activities of daily living which include climbing stairs and picking up objects. (more…)

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Four Healthy Exercises To Lower Blood Pressure

First of all, let’s look at some high blood pressure facts from the American College of Sports Medicine (ACSM):

  • High blood pressure (also referred to as Hypertension) is defined as a chronically elevated blood pressure greater than 140/90 mmHg. Also stated as “one forty over ninety”.
  • Elevation in blood pressure increases chances of a heart attack or stroke
  • More than 75 million Americans have high blood pressure
  • Three out of every four people over age 60 has high blood pressure
  • Many men and women don’t even know they have high blood pressure
  • High blood pressure can be controlled
  • Death rates from heart attacks and strokes in the United States have decreased by 40-60 percent over the last 30 years

That’s good news. And those who are physically active tend to live longer, healthier lives. But let’s explore how you can lower your blood pressure with some simple exercise.

In 2011, the ACSM recommended for healthy adults at least 30 minutes of moderate-intensity physical activity (working hard enough to break a sweat, but still able to carry on a conversation) five days per week. Or 20 minutes of more vigorous activity three days per week. Combinations of moderate and vigorous intensity activity can be performed to meet this recommendation.

The ACSM also states that a well-rounded physical activity program includes Aerobic Exercise and strength training exercise, but not necessarily in the same session. Let’s focus on Aerobic Exercise:

According to the American Heart Association (AMA), with an average weight of either 150lbs or 200lbs, adults can expect to burn the following calories with the following exercises:

Walking at 3mph: 320 – 416 calories/hour

Running at 5.5mph: 660 – 962 calories/hour

Cycling at 12mph: 410 – 534 calories/hour

Swimming at 25yds/min: 275 – 358 calories/hour

Most of us find it difficult to add exercise to our already busy day — even if it will improve our health. However, the physical activity required to lower blood pressure can be added without making major lifestyle changes. The ACSM suggests these simple measures to increase activity as a part of your existing daily activity:

  • Park your car further away so you can add some walk time to and from work
  • Take the stairs, instead of the elevator
  • Take a 10-15 minute walk during your lunch break
  • Choose a restaurant with low-fat, low-cholesterol options and walk to it for lunch
  • Take your children or grandchildren to the park
  • Take a 30-minute window-shopping walk around the mall when weather is bad
  • Wake up 30 minutes earlier in the morning to start your day with exercise (Most people find they look forward to their exercise time!)

You can vary all of these activities to make exercise interesting!

Before You Exercise

The ACSM recommends that, prior to beginning any exercise program, you should see your doctor and ask for an medical evaluation. It’s important for your doctor to clear you for strenuous activity. This keeps them in the loop as to your daily life and goals, but also allows them to provide critical, personal advice on how to go about your activities.

The ACSM warns, “Not all exercise programs are suitable for everyone, and some programs may result in injury. Activities should be carried out at a pace that is comfortable for the user. Users should discontinue participation in any exercise activity that causes pain or discomfort. In such event, medical consultation should be immediately obtained.”

Blog article courtesy of: American College of Sports Medicine