academy-of-fitness-and-high-performance

Unlocking the Power of Resistance Training: Understanding the Strength Training Pyramid

Wed, 08 May 2024 00:42:28 GMT

Unlocking the Power of Resistance Training:

Understanding the Strength Training Pyramid

In the vast world of fitness, resistance training stands out as a cornerstone for achieving various fitness goals, from building strength and muscle mass to enhancing power and overall physical performance. At the core of effective resistance training lies the understanding of the strength training hierarchy pyramid, a fundamental concept that guides the structuring of workouts based on specific goals and desired outcomes.

Resistance Training Hierarchy

Imagine a pyramid, with its base representing the foundational aspects of fitness, such as endurance and general physical preparation, and its peak symbolising the pinnacle of performance – power. This hierarchical structure serves as a roadmap for designing training programs tailored to individual needs and objectives.

Endurance and General Physical Preparation

At the base of the pyramid lies endurance and general physical preparation. This level focuses on developing muscular endurance and overall conditioning. Workouts typically involve light loads, high repetitions (15-20 reps), and short rest periods (20-30 seconds). The emphasis here is on building stamina and laying a solid foundation for more advanced training phases.

Hypertrophy

Moving up the pyramid, we encounter hypertrophy training, aimed at increasing muscle size and volume. Moderate loads (70-80% 1RM) are utilised for moderate repetitions (8-12 reps) across 3-5 sets. Rest intervals range from 30 to 90 seconds. Hypertrophy training induces muscle growth through metabolic stress and mechanical tension, leading to noticeable gains in muscle size and definition.

Strength

Ascending further, we reach the strength phase, characterised by heavy loads (80-100% 1RM) and low to moderate repetitions (1-6 reps). Rest intervals are longer, typically lasting 2-5 minutes between sets. Strength training focuses on improving maximal strength, enhancing neuromuscular efficiency, and increasing muscle fibre recruitment.

Power

At the apex of the pyramid sits power training, which targets explosive strength and athletic performance. Workouts involve moderate to heavy loads (75-100% 1RM) for low to moderate repetitions (1-5 reps) across 3-5 sets. Rest periods are shorter compared to strength training, ranging from 2 to 3 minutes. Power training enhances the ability to generate force rapidly, translating into improved speed, agility, and power output.

It's a continuum

While the set and rep protocols outlined above provide a structured framework, it's essential to recognise that they are not set in stone. Individual factors such as age, body type, training history, and biomechanics play significant roles in determining optimal training parameters. Moreover, progression in resistance training is rarely linear, with individuals experiencing fluctuations in performance from day to day and week to week. Preparing for periods of slower progress is just as crucial as celebrating milestones.

We are Built to be Lazy!

Understanding that the body's default mode is to conserve energy underscores the importance of pushing beyond comfort zones and working close to muscular failure. Progressive overload – the gradual increase in training stimulus – is key to driving adaptations and achieving long-term results.

Take Home Message

The journey of resistance training is a dynamic and personalised process. It requires diligence, consistency, and an open-minded approach to experimentation and adaptation. Remember, what works for one person may not necessarily work for another. The key is to stay committed, make sure your clients listen to their body, and embrace the journey of self-improvement. W hether you have a seasoned athlete or a fitness enthusiast embarking on a new journey, remember to train smart, stay patient, and above all, enjoy the process of helping them become the best version of themselves!

Visit AFHP.com.au to learn more about our courses!

What Makes a Good Trainer?

jim@afhp.com.au (Jim Stubbs) — Thu, 28 Mar 2024 00:23:29 GMT

What makes a good Personal Trainer?

It's easy to fall into the trap of assuming that the best personal trainers are the ones who could grace the cover of a fitness magazine. But we’d like to challenge that notion. What truly makes a personal trainer exceptional?

Here are some key characteristics to consider:

Solid Knowledge Base

A great personal trainer goes beyond the glossy magazine articles and bro-science. They possess a deep understanding of exercise science, nutrition, and human anatomy. Look for certifications and ongoing education that demonstrate their commitment to staying informed. (any AFHP course is a good one ;-))

Walking the Walk

While they don't need to be fitness models, a good trainer practices what they preach. They maintain their own fitness routine, follow a balanced diet, and exhibit a genuine passion for health and wellness. After all, how can they inspire others if they don't embody the lifestyle themselves?

Client-Centric Approach

The focus of each session should be on YOU, the client. A skilled trainer meets you where you are in your fitness journey and tailors their approach accordingly. Beware of trainers imposing their own preferences onto you; it's your goals that matter most.

Punctuality and Time Management

Respect for your time is paramount. A reliable trainer shows up on time and manages sessions efficiently. Chronic lateness or constantly running over time reflects poorly on their professionalism and regard for your schedule.

Personal Connection

Last but certainly not least, compatibility on a personal level is crucial. Building a rapport with your trainer enhances motivation and fosters a positive training environment. If you dread your sessions, it might be time to reassess the fit.

Take Home Message

Remember, a personal trainer is there to help you reach your health and fitness goals, but they can't do the work for you. So finding the right one, who inspires and motivates you whilst carrying the right credentials is essential to your success!

Visit AFHP.com.au to learn more about our courses!

Understanding Body Composition: Beyond Weight Loss

Mon, 18 Mar 2024 04:13:49 GMT

Understanding Body Composition: Beyond Weight Loss

When we talk about fitness goals, the term ‘body composition’ often arises, sometimes interchangeably with ‘losing weight.’ However, as fitness professionals, we understand that body composition encompasses far more than a number on a scale. It refers to the ratio of various components within the body, including water, muscle, fat, tissue, and bone. Defining this term is crucial because it guides our approach to exercise training and nutrition, ensuring that we tailor programs to meet our clients' specific needs and goals.

Be accurate with WHY...

One of the primary responsibilities of a fitness professional is to engage in discussions with clients to precisely understand their objectives regarding body composition. These discussions enable us to advise on appropriate exercise choices, intensity levels, and safe delivery methods. Body composition goals can vary widely, from improving general health to enhancing sports performance, achieving body confidence, or preparing for bodybuilding competitions.

General Health

A balanced body composition significantly impacts overall health. Lean muscle tissue, for instance, not only takes up less space than body fat but also burns more calories, supports joint function, improves bone mass, and enhances circulation. Conversely, high levels of body fat increase the risk of various health conditions, including heart disease, diabetes, high blood pressure, and stroke. By understanding these dynamics, fitness professionals can design programs that promote optimal health outcomes for their clients.

Sports Performance

In sports, body composition plays a crucial role in performance. Lean muscle tissue is essential for improving movement efficiency, reducing injury risk, and achieving an optimal strength-to-weight ratio. These factors are vital for athletes across various disciplines, highlighting the importance of tailored exercise programs aimed at optimising body composition for enhanced performance.

Body Building and Fitness Competition

In competitive settings such as bodybuilding or fitness competitions, body composition takes centre stage. Contestants are judged based on factors like muscle size, shape, vascularity, and striations, often requiring extremely low body fat levels. While these standards may not always align with overall health, they underscore the significance of body composition in achieving specific aesthetic goals.

Body Confidence and Self-Esteem

For many individuals, achieving their desired body composition is closely linked to feelings of confidence and self-esteem. Recognising this connection, fitness professionals strive to support clients in their journey towards improved body image and overall well-being. By addressing both physical and mental aspects, trainers can help clients achieve lasting transformations that extend beyond physical appearance.

Measuring Body Composition

Several methods exist for measuring body composition, each with its advantages and limitations. Skinfold measurements offer a cost-effective way to directly assess subcutaneous body fat, but their accuracy depends on the skill and consistency of the practitioner. Bioelectrical impedance analysis (BIA) provides a convenient and accessible option, although its accuracy may vary based on factors like hydration levels and activity. For those seeking the most precise measurements, DEXA scans offer unparalleled accuracy but may come with higher costs and accessibility challenges.

Designing Effective Programs

When working with clients to improve body composition, fitness professionals prioritise exercises that promote muscle growth, fat loss, and overall metabolic efficiency. Compound exercises and metabolic conditioning are often central to these programs, helping clients achieve their goals effectively and efficiently. Additionally, integrating nutritional strategies alongside exercise routines is essential for optimising results and maintaining long-term success.

A Note on Nutrition

In ANY attempt to change body composition, it is essential that the nutritional component is considered carefully. Poor nutrition will, at the very least, reduce the effectiveness of an exercise program, limiting recovery and adaptation, and at its worst, will completely sabotage the efforts of you and your clients.

In general, the more specific the goal, the greater the need for specific nutritional advice. High performance athletes, specific populations and bodybuilders and fitness models will all need the help of someone qualified around food and nutrition. For clients with more modest goals, it is likely that the ADG can provide guidelines and advice that will support their training.

Clients training for body composition goals can be more prone some unhealthy eating and exercise behaviours in pursuit of their goals. Whilst not with our Scope of Practise to diagnose or treat any of these conditions, it is important to recognise some of the signs and symptoms that individuals may display so that we can potentially refer out to an allied health professional.

Take Home Message

Understanding and addressing body composition is fundamental to the work of fitness professionals. By clarifying clients' goals, employing appropriate measurement techniques, and designing tailored programs, trainers can empower individuals to achieve their desired body composition while promoting overall health and well-being. Ultimately, it's not just about losing weight—it's about fostering positive transformations that enhance both physical and mental health.

Visit AFHP.com.au to learn more about our courses!

Elevate Your Fitness Career: Become a Certified Group Exercise Leader with AFHP

Mon, 18 Mar 2024 02:52:17 GMT

Elevate Your Fitness Career: Become a Certified Group Exercise Leader with AFHP

Are you passionate about fitness and eager to inspire others on their wellness journey? Do you thrive in a group environment, motivating and energising others to achieve their fitness goals? If so, then becoming a Group Exercise Leader (GEL) might just be the perfect fit for you. And with AFHP's comprehensive GEL course, your path to certification has never been more accessible or rewarding.

It's all you need

At AFHP, we understand the importance of a well-rounded education in group exercise instruction. That's why our GEL course covers essential units like 'Instruct Group Exercise', 'Workplace Health and Safety', 'Customer Service', and 'First Aid'. These core units provide you with the foundational knowledge and skills needed to excel as a group exercise leader, whether you're leading a high-energy cardio class or a calming yoga session.

Nationally recognised

But what sets AFHP's GEL course apart from the rest? For starters, our course is nationally recognised, meaning you'll receive a certification that's respected and accepted across the country. This is especially important for those looking to teach group exercise formats like Les Mills, which often require a nationally recognised skill set for insurance purposes.

Endless Opportunity

Perhaps the best part of becoming a Group Exercise Leader with AFHP is the endless opportunities it provides. Whether you're interested in full-time teaching or simply looking to earn some extra income on evenings and weekends, our GEL course equips you with the skills and confidence needed to succeed in the fitness industry.

Earn Credits

On top of making a verified start in the fitness industry, if you decide to up-skill to the Certificate III in Fitness , you'll be able to count all the Units you have already studied towards that qualification, making it quicker and easier to progress if you want.

Get Involved

Here's a pro tip: If you're eager to get started but don't have access to a group of people to teach, consider reaching out to your favourite fitness instructor and offering to assist with their classes. Not only will you gain valuable experience, but you'll also have the opportunity to learn from seasoned professionals and expand your network within the industry.

Why Wait?

Take the next step in your fitness career and become a certified Group Exercise Leader with AFHP. With our comprehensive course curriculum, practical learning approach, and flexible study options, there's never been a better time to pursue your passion for fitness and inspire others to lead healthier, happier lives.

Visit AFHP.com.au to learn more and enrol today or d ownload a brochure here !

Kickstart Your Coaching Journey with SIS20321 - Certificate II in Sports Coaching

Mon, 18 Mar 2024 01:49:36 GMT

Kickstart Your Coaching Journey with SIS20321 - Certificate II in Sports Coaching

Are you passionate about sports and dream of shaping the next generation of athletes? If so, then SIS20321 - Certificate II in Sports Coaching might just be the perfect stepping stone for you. This nationally recognised training course serves as an excellent introductory platform for individuals eager to explore the dynamic world of sports coaching.

Start at the Beginning

What makes this course stand out is its comprehensive approach to laying the groundwork for aspiring coaches. Designed to provide a solid foundation, it equips participants with essential skills and knowledge critical for embarking on a coaching journey. Whether you're a teenager seeking to assist at school or a local club, or an adult aiming to coach foundation-level participants, this course caters to diverse needs and aspirations.

Make it Your Own

One of the remarkable features of SIS20321 is its flexibility. Participants have the freedom to choose a sport of their preference for the practical components, making the learning experience highly relevant and tailored to individual interests. Whether it's soccer, basketball, tennis, or any other sport, you can immerse yourself in coaching practices specific to your chosen field.

Learn What You Need

The curriculum encompasses a wide array of elements that coaches are likely to encounter in their roles. From understanding the intricacies of working with computer software to ensuring the health and safety of athletes, maintaining equipment and facilities, and delving into sports and community coaching, the course covers it all. Moreover, participants are also trained in first aid*, a crucial skillset that enhances their ability to respond effectively to emergencies.

*(to be completed with a local provider)

Easy Access

Accessing learning resources and assessments is seamless through the student online platform. Here, participants can engage with course materials, submit assignments, and even upload video evidence directly for review by assessors. This integration of technology not only enhances convenience but also provides a practical approach to learning, mirroring the digital landscape of modern coaching practices.

Make it Work for You

Another significant advantage of our SIS20321 is its self-paced nature. Participants have the flexibility to commence the course at any time and progress at their own speed. Whether you're juggling other commitments or eager to fast-track your learning, the course accommodates your schedule, ensuring that you can devote adequate time and attention to each module.

However, it's essential to note that practical coaching experience is a vital component of the course. To fulfill this requirement, participants need to be actively involved with a club or team where they can gain hands-on experience under the guidance of a qualified senior coach. Whether it's leading training sessions, organising drills, or providing assistance during matches, these practical hours are invaluable in honing coaching skills and applying theoretical knowledge in real-world scenarios.

Take Home Message

SIS20321 - Certificate II in Sports Coaching serves as an invaluable starting point for anyone passionate about venturing into the field of sports coaching. With its comprehensive curriculum, practical orientation, and flexible learning structure, it provides a solid foundation for individuals to embark on their coaching journey. Whether you're a teenager taking your first steps in coaching or an adult seeking formal qualification, this course equips you with the necessary skills and knowledge to make a meaningful impact in the world of sports coaching.

So, why wait? Kickstart your coaching journey today with SIS20321!

Download a brochure here

Maximizing Your Workout Potential: The Importance of Functional Warm-Ups

jim@afhp.com.au (Jim Stubbs) — Tue, 05 Mar 2024 03:44:20 GMT

Maximising Your Workout Potential: The Importance of Functional Warm-Ups

Embarking on a workout or playing a sport without a proper warm-up is like starting a car in sub-zero temperatures without letting the engine warm-up first. In the realm of fitness, a functional warm-up is the key to unlocking your body's potential, enhancing performance, and reducing the risk of injury. In this blog post, we delve into the significance of functional warm-ups, focusing on their role in preparing the body for the specific demands of different exercises and activities.

Understanding 'Functional'

Before we delve into the intricacies of functional warm-ups, let's clarify the term 'functional.' In this context, functional refers to the integration of all relevant planes of motion (sagittal, frontal, transverse), lines of movement, and joint actions likely to be involved in the upcoming fitness program or activity. It's about mimicking the motions and intensities of the exercise to optimise your body's readiness.

Tailoring the Warm-Up to the Activity

One of the cardinal principles of an effective warm-up is tailoring it to the specific demands of the impending activity. For instance, a running warm-up should focus on preparing the ankle, knee, and hip joints along with associated muscles for the dynamic nature of running. Similarly, a resistance training warm-up for a full-body workout should engage all joints and muscle groups, approaching the anticipated intensity of the weights to be lifted. This approach ensures that your body is primed for the challenges it's about to face.

Gradual Intensity Increase

A functional warm-up isn't about jumping straight into high-intensity exercises. Instead, it should be a gradual process that aligns with the anticipated intensity of the upcoming session. Using the Rate of Perceived Exertion (RPE) scale, a functional warm-up typically starts at an RPE of 4 and progresses to 6 or 7 out of 10. This gradual intensity increase allows your body to adapt, increasing blood flow, heart rate, and activating the nervous system in preparation for more demanding exercises.

Benefits of a Thorough Warm-Up

A functional warm-up primes your body for the demands of the workout by increasing heart rate, ventilation rate, muscle temperature, nervous system activation, and joint range of motion. These physiological responses create an optimal environment for your body to perform at its best.

Dynamic Stretches Over Static Ones

In the realm of functional warm-ups, dynamic stretches take precedence over static stretches. Unlike static stretches that involve holding a position for an extended period, dynamic stretches involve continuous, controlled movements that mimic the actions of the upcoming activity. Dynamic stretches activate the skeletal nervous system, enhancing coordination and flexibility, while static stretches, if performed alone, may compromise muscle power and responsiveness.

Take Home Message

The importance of a functional warm-up cannot be overstated in any fitness program. Tailoring the warm-up to the specific demands of the activity, gradually increasing intensity, and incorporating dynamic stretches are crucial steps to prepare your body effectively. By engaging in a thorough warm-up, you not only reduce the risk of injury but also optimise your performance, ensuring that you get the most out of every workout. So, before you dive into your next exercise session, take the time to warm-up functionally—your body will thank you for it.

The Rise of AI in Fitness: Revolutionising Workouts with Technology

Tue, 23 Jan 2024 05:11:17 GMT

The Rise of AI in Fitness: Revolutionising Workouts with Technology

In an era defined by technological advancements, the fitness industry is experiencing a remarkable transformation powered by Artificial Intelligence (AI). The integration of AI in fitness has ushered in a new era of personalised workouts, access to an extensive repository of exercise-related information, and innovative program designs. However, this evolution also comes with a need for caution, acknowledging the limitations and potential risks associated with AI-led fitness program design.

The AI Advantage in Fitness

Access to a Wealth of Information

AI acts as a gateway to an expansive reservoir of fitness-related data and knowledge. From nutritional insights to workout techniques tailored to specific goals, AI-driven platforms provide users with an unparalleled depth of information, empowering them to make informed decisions about their fitness journeys.

Creativity in Program Design

One of the remarkable facets of AI is its ability to alleviate the burden of designing fitness programs. By analysing vast datasets and user preferences, AI can suggest tailored workout routines, saving time and effort for both trainers and enthusiasts while offering diverse and effective exercises to cater to individual needs.

Empowerment through Customisation

AI serves as a catalyst for empowering individuals to take charge of their fitness routines. Its conversational interfaces enable users to articulate their fitness objectives precisely, receiving personalised recommendations and guidance in real-time. This level of customisation fosters a sense of ownership over one's fitness journey.

Introducing Novel Exercise Ideas

The innovative nature of AI extends to introducing new exercise ideas and routines. By analysing patterns and trends across various fitness disciplines, AI platforms propose novel exercises that individuals might not have encountered otherwise, enhancing workout variety and effectiveness.

Cautionary Notes on AI in Fitness

AI vs. Qualified Professionals

While AI offers a vast repository of information, it's crucial to acknowledge that it doesn't substitute for the expertise of qualified fitness professionals. AI lacks the human touch, personalised assessment, and nuanced understanding that a trained professional can provide, especially when considering individual physical limitations and needs.

Potential Programming Errors

The reliance on AI-driven fitness programs poses the risk of programming errors and inconsistencies. A miscalculation or misinterpretation in the data could lead to exercise routines that are unsuitable or potentially harmful, increasing the risk of injury.

Striking a Balance

The integration of AI in the fitness realm presents a paradigm shift, offering unparalleled access to information, innovative program designs, and personalised fitness experiences. However, it's crucial to complement AI's offerings with the expertise of qualified professionals, ensuring a holistic approach to individual fitness needs and safety.

The Take Home Message

As we navigate this dynamic landscape, it's imperative to tread cautiously, leveraging AI's strengths while acknowledging its limitations. In our pursuit of optimising fitness routines, a balanced approach that amalgamates AI's technological prowess with human expertise emerges as the ideal path forward.

The fusion of AI and fitness holds immense promise, revolutionising how we approach workouts and enhancing the exercise experience. By embracing the benefits while exercising caution, we can pave the way for a future where technology augments our fitness endeavours without compromising safety and individual needs.

Watch AI in action!

Curious about AI's role in designing fitness programs? Watch our exclusive video where we tasked AI to craft a workout program for one of the case studies from our course. Witness the blend of technology and human insights right here!

Nurturing Young Gym Enthusiasts: A Comprehensive Guide

Fri, 19 Jan 2024 03:09:55 GMT

Training Children and Teenagers

As the fitness world expands its horizons, more young individuals are drawn to the allure of the gym. While empowering and beneficial, guiding these under 18-year-olds through their fitness journey requires a delicate balance of safety, education, and support. From appropriate equipment usage to nuanced considerations of individual development, this guide navigates the complexities of training young gym-goers.

Appropriate Equipment and Safety

One of the foremost concerns when training young individuals in the gym is ensuring their safety. Contrary to common belief, most injuries among children stem not from overreaching weights but rather from clumsiness or mishandling equipment. Utilising appropriate gear designed for their size and capabilities is crucial. Weight machines with safety features, bodyweight, 'soft' equipment like medicine balls and exercise balls, and lighter weights help prevent accidents without compromising on effectiveness.

Parental Consent and Screening Protocols

Before stepping into the gym, obtaining parental consent is paramount from a legal perspective. Additionally, pre-screening forms tailored to different age groups (16-18 versus under 15) help identify any potential health concerns or limitations. Understanding these differences allows trainers to tailor programs to individual needs while ensuring a safe exercise environment.

Considerations for Varying Development Rates

Children develop at diverse rates, impacting their exercise capabilities. Customised programming becomes pivotal, accommodating varying growth spurts, strength levels, and coordination abilities. A holistic approach, balancing strength, flexibility, and skill development, caters to these differences, ensuring progress without compromising safety.

Barbell Readiness Tests

Barbell readiness tests, such as those suggested by the Australian Strength and Conditioning Association, are invaluable. These tests evaluate a young athlete's readiness for barbell exercises, considering factors beyond mere age or strength. They aid in determining the developmental level and guide trainers in crafting appropriate workout routines.

Social Pressures and Exercise Habits

The influence of peers and social media cannot be underestimated. Social pressures may push youngsters to attempt exercises beyond their capabilities, leading to potential injuries. Educating them about gradual progression and individualised goals helps counteract these pressures, fostering a healthier mindset towards fitness.

Cultivating Healthy Exercise Habits

Instilling a love for exercise early on sets the foundation for a lifetime of wellness. Encouraging diverse physical activities, fostering a positive relationship with the gym environment, and emphasising the joy of movement rather than solely focusing on aesthetics or performance creates sustainable exercise habits.

The Take Home Message

In conclusion, training young individuals in the gym demands a multifaceted approach that prioritises safety, individualised programming, and a supportive environment. By leveraging appropriate equipment, tailored screening processes, and understanding the nuances of development, trainers can foster a positive and nurturing fitness journey for the younger generation.

Empowering them to navigate social pressures and cultivating healthy exercise habits ensures not just physical growth but also mental and emotional well-being, paving the way for a brighter and healthier future.

The Fulfilling Journey of Being a Fitness Professional

Thu, 11 Jan 2024 01:31:49 GMT

The Fulfilling Journey of Being a Fitness Professional: Balancing Freedom and Considerations

Embarking on a career as a gym instructor, class instructor, or personal trainer isn't just about promoting fitness; it's about crafting a lifestyle filled with fulfilment and flexibility. The allure of this profession lies in its multifaceted nature, offering a blend of freedom, diverse interactions, financial rewards, and continual growth opportunities.

Embracing Flexibility and Variety

One of the most appealing aspects is the autonomy it offers in managing your schedule. Unlike conventional 9-to-5 jobs, fitness professionals have the liberty to tailor their working hours. Whether it's early morning sessions or late-night workouts, the flexibility allows for personal commitments and passions beyond work.

Moreover, the profession thrives on diversity – not just in workout routines but also in the people you meet. Each client brings unique aspirations and challenges, keeping the job dynamic and engaging. From beginners seeking motivation to seasoned athletes aiming for peak performance, the demands vary, ensuring that no two days are alike.

Rewarding Relationships and Growth Opportunities

The intrinsic satisfaction of the job is profound. There's a sense of fulfillment in being the catalyst for someone's transformation, witnessing their progress, and sharing their victories. Clients, for the most part, are thrilled to see their trainers and instructors, fostering a positive and rewarding environment.

What makes this career path truly enticing is the scope for specialisation. Continuous education opportunities abound, enabling professionals to delve into various niches – be it strength and conditioning, catering to specific age groups, sports-specific training, or even venturing into online coaching. This versatility not only enriches knowledge but also expands career horizons.

Considerations in the Fitness Realm

However, like any occupation, the fitness industry isn't devoid of considerations. While the freedom to choose working hours is a perk, it comes with nuances such as gym rent obligations, regardless of client attendance. Additionally, traveling to clients' locations can eat into time and energy, affecting work-life balance.

Furthermore, the unpredictability of income due to factors like illness or unexpected life events can pose challenges. Balancing early morning and late evening sessions to accommodate clients’ schedules might disrupt personal routines but also offers a unique freedom during the day.

Embracing the Journey

The role of a fitness professional is a calling for individuals passionate about exercise and helping others achieve their goals. While it might lack the predictability of traditional office jobs, it compensates with a balanced work-life harmony and the liberty to carve one's destiny.

The Take Home Message

It's not just a career; it's an avenue to create your narrative, pursue your interests, and even augment income through weekend side-hustles. The ability to impact lives positively and create a balance between work and personal aspirations makes this journey incredibly rewarding for those willing to embrace it.

Being a gym instructor, class instructor, or personal trainer is more than a job; it's a gateway to a fulfilling, ever-evolving lifestyle, providing the perfect blend of passion, purpose, and autonomy. And also – you get to do and see some funny stuff!

Building Sustainable Gym Habits: 5 Tips and the Vital Role of a Personal Trainer

Wed, 10 Jan 2024 19:49:13 GMT

Building Sustainable Gym Habits

Embarking on a fitness journey often involves enthusiasm and drive but sustaining it over time requires a strategic approach. Creating sustainable gym habits isn’t just about pushing yourself; it’s about finding a rhythm that fits into your lifestyle seamlessly. In this guide, we’ll explore five essential tips that can help you establish lasting routines, while also delving into the invaluable role a personal trainer plays in this pursuit.

1. Set Realistic Goals

Setting achievable and clear targets is paramount when starting any fitness routine. Unrealistic expectations often lead to frustration and demotivation. Instead, focus on smaller, attainable milestones that contribute to your overall fitness journey. A personal trainer can assist in crafting these goals, ensuring they align with your capabilities and aspirations.

2. Consistency Over Intensity

Consistency is the bedrock of sustainable fitness. Regular, moderate workouts trump sporadic, intense sessions. It's about building a routine that becomes a natural part of your life. Personal trainers specialise in creating personalised workout plans that strike the right balance between challenging and manageable, promoting steady progress without burnout. Listen to their advice – they’ve likely seen it all before and will have words of wisdom!

3. Track Your Progress

Celebrating small victories keeps motivation levels high. Tracking progress, whether it's through measurements, journaling, or apps, allows you to acknowledge your advancements. A personal trainer can aid in tracking progress accurately, adjusting workouts and goals as you evolve, ensuring continued success.

4. Be Prepared

Preparation is key to maintaining consistency. Setting up for success the night before—laying out workout clothes, preparing meals, and scheduling workout times—reduces obstacles that might derail your plans. Personal trainers can help streamline this process, offering guidance on meal planning, scheduling workouts, and optimising your gym routine.

5. Find a Workout Buddy

Accountability and enjoyment often come hand in hand when working out with a partner. A workout buddy can motivate you on days when your enthusiasm wanes and can make exercising more enjoyable. A personal trainer can also serve as an exceptional workout partner, providing not just guidance but also support and encouragement throughout your fitness journey.

The Role of a Personal Trainer

A personal trainer isn’t just someone who shows you how to use gym equipment; they're your support system, motivator, and educator rolled into one. They possess the expertise to design tailored workout programs, considering your fitness level, goals, and any limitations or preferences you may have.

A personal trainer adapts your workouts as you progress, preventing plateaus and keeping you engaged. Their guidance significantly increases the likelihood of reaching your fitness goals while minimising the risk of injury through proper technique.

The Take Home Message

Establishing sustainable gym habits involves a combination of discipline, planning, and support. Setting realistic goals, prioritising consistency, tracking progress, preparation, and finding a workout buddy are key pillars. However, the instrumental role of a personal trainer cannot be overstated. They provide invaluable guidance, motivation, and expertise, steering you towards long-term success in your fitness journey.

Collaborating with a personal trainer isn’t just an investment in your fitness; it’s an investment in your overall well-being and longevity.

The Transformative Power of Exercise for Older Adults: Beyond Performance Goals to Enhanced Quality of Life

Wed, 10 Jan 2024 19:40:17 GMT

Exercise for Older Adults

As we age, our bodies undergo a multitude of changes, from reduced flexibility and mobility to declining cardiovascular capacity and strength. These transformations can often lead to various health issues, including diabetes, cardiovascular disease, arthritis, and more. Moreover, the prevalence of medication among older adults to manage these conditions brings forth additional considerations when prescribing exercise programs.

However, amidst these challenges, there exists a powerful tool that can significantly enhance the lives of older adults: exercise. Tailored exercise regimens, encompassing resistance training, mobility exercises, and thoughtful program design, offer a myriad of benefits that transcend conventional performance goals, focusing instead on improving overall quality of life.

The Power of Resistance Training, Especially for Post-Menopausal Women

Resistance training emerges as a pivotal component for older adults, particularly for post-menopausal females. Beyond just building muscle mass and strength, it aids in fortifying bones, mitigating the risk of osteoporosis—a prevalent concern in this demographic. These exercises not only bolster physical strength but also enhance balance and stability, reducing the likelihood of falls, a significant concern for older adults.

Emphasising Mobility and Flexibility

Mobility and flexibility exercises are equally imperative. They help counteract the reduction in flexibility and agility that often accompanies aging, thereby enhancing coordination and reducing the risk of injury. Gentle stretches, yoga, and tai chi promote flexibility, ease joint stiffness, and improve overall mobility, contributing to a more active and fulfilling lifestyle.

Customised Program Design for Improved Quality of Life

Program design should be centred on improving the overall quality of life rather than solely focusing on performance metrics seen in athletes and younger adults. Understanding the decline in various physical capacities—flexibility, mobility, coordination, cardiovascular endurance, and strength—is crucial.

Considering the prevalence of medication among older adults, it's vital to note how certain drugs, like beta-blockers, can affect heart rate, rendering heart rate monitors unreliable for measuring exercise intensity. Thus, personalised exercise programs need to account for these factors and adapt accordingly.

Addressing Social Isolation Through Group Exercise

The social aspect of exercise should not be overlooked. Many older adults face loneliness and isolation, making group exercise an attractive option. However, the environment of gyms can also be intimidating, necessitating a more supportive and reassuring approach. Tailored group sessions can foster a sense of community, providing encouragement and guidance vital for their adherence to the exercise routine.

Recognising the increased susceptibility to illnesses and chronic conditions, exercise programs need to be meticulously curated, accounting for individual health conditions, limitations, and medication regimens. The guidance of a qualified fitness professional or healthcare provider becomes invaluable in devising safe and effective exercise plans.

The Take Home Message

Exercise can serve as a beacon of hope for older adults, offering them the means to not only mitigate physical decline but also to enhance their overall well-being and quality of life.

As exercise professionals, we have a responsibility to encourage exercise regimens that encompass resistance training, mobility exercises, and thoughtful program designs, so that older adults can relish the benefits of improved physical health, enhanced social connections, and a renewed sense of vitality.

Prehab - Is it worth it?

Tue, 24 Oct 2023 06:41:25 GMT

Prehab - What is it and is it worth it?

If you regularly hit plateaus in your gym program or constantly worry about potential injuries during your workouts, then ensuring you prepare properly might help. Prehabilitation, or prehab for short, is a proactive approach to fitness that focuses on preparing your body before you engage in intense exercise. Methods of prehab include the use of foam rolling, comprehensive warm-ups, and dynamic stretching - and they can enhance your performance while reducing the risk of injury.

Foam Rolling: The Foundation of Prehab

Foam rolling is a powerful and often underestimated prehab tool. It involves using a cylindrical foam roller to apply pressure to specific areas of your body, such as the muscles and fascia. This self-myofascial release technique offers several benefits, making it a crucial element in your prehab routine:

· Improved Blood Flow: Foam rolling increases blood circulation to targeted muscles, delivering essential nutrients and oxygen. This improved blood flow helps prepare your muscles for the upcoming exercise, reducing the risk of cramps and muscle imbalances.

· Increased Tissue Elasticity: By rolling out tight and restricted fascia, foam rolling enhances the elasticity of muscle tissues. This increased flexibility allows for a more extensive range of motion during exercises, which is particularly important for compound movements like squats and deadlifts, and sports activities involving sprints and fast change of direction.

· Reduced Muscle Soreness: Post-workout muscle soreness, or delayed onset muscle soreness (DOMS), can hinder your ability to maintain consistency in your training. Incorporating foam rolling before your workout can help reduce the severity and duration of DOMS.

Comprehensive Warm-Up: Setting the Stage for Success

A proper warm-up serves as a bridge between your resting state and the demands of an intense workout. The primary goals of a warm-up are to elevate your core body temperature, increase heart rate, and prepare your muscles and joints for the upcoming exercise.

A comprehensive warm-up should include:

1. Aerobic Activity: Start with light aerobic exercises like jogging, cycling, or rowing. This gradually raises your heart rate and increases circulation throughout your body.

2. Mobility Drills: Engage in dynamic mobility exercises to improve the range of motion in your joints. Leg swings, arm circles, and hip rotations are excellent choices to target key areas.

3. Activation Exercises: Perform specific exercises that activate and "switch on" the muscles you'll be using during your workout. For instance, before squatting, do bodyweight squats to activate your quadriceps and glutes.

4. Sport-Specific Movements: Include sport-specific movements or movements relevant to your gym program. For example, if you're doing Olympic weightlifting, incorporate light sets of snatches or clean and jerks with a focus on form.

Dynamic Stretching: Enhancing Joint Range of Motion

Dynamic stretching is another essential prehab component that goes beyond traditional static stretching. Instead of holding a single stretch position, dynamic stretching involves controlled, active movements that take your joints and muscles through a full range of motion. Here's how dynamic stretching contributes to your prehab routine:

1. Improved Joint Range of Motion: Dynamic stretching helps enhance joint flexibility, allowing you to perform exercises with a broader range of motion.

2. Enhanced Muscle Activation: Dynamic stretching activates the muscles and neuromuscular pathways you'll be using during your workout. This prepares your body to exert force and reduces the risk of strain or injury.

3. Enhanced Blood Flow: Like foam rolling, dynamic stretching increases blood flow to the muscles you're targeting. The improved circulation ensures that your muscles receive a sufficient oxygen supply, reducing the risk of cramping and injury.

Take Home Message

The concept of prehab, encompassing foam rolling, a comprehensive warm-up, and dynamic stretching, is a game-changer for your gym program. By incorporating these practices into your routine, you can significantly improve your performance while simultaneously reducing the risk of injury. Remember that consistency is key; make prehab an integral part of your fitness journey, and you'll reap the rewards in the form of enhanced gains and a safer, more enjoyable training experience.

Prehab isn't just a precaution; it's your path to peak performance and long-term well-being in the gym. Remember, if you injure yourself, you can’t train!

The Importance of Health Screening

Sun, 22 Oct 2023 21:12:21 GMT

The Importance of Health Screening

When it comes to embarking on a fitness journey, people often rush into the gym with zeal and enthusiasm, eager to transform their lives. However, it is crucial to remember that one size does not fit all when it comes to physical activity.

Assessing Risk

Health screening is not meant to discourage people from exercising but rather to ensure their safety while doing so. It helps fitness professionals understand their clients' health conditions, potential limitations, and risks associated with physical activity. This information allows trainers to design appropriate exercise programs tailored to individual needs and goals.

Use Empathy and Discretion

Collecting personal health information can be a sensitive process. It's essential for fitness professionals to approach health screening with empathy, discretion, and understanding. Clients may feel vulnerable sharing their medical history, so it's crucial to create a safe and non-judgmental environment. The information collected during screening should be treated with the utmost confidentiality, adhering to privacy regulations and ethical standards.

Take a holistic view

Health screening should encompass a wide range of factors beyond just medical history. It should include assessments of lifestyle, fitness levels, dietary habits, stress levels, and mental health. By gathering comprehensive data, we can create a holistic view of a clients' well-being. This broader perspective helps in designing fitness programs that address not only physical health but also mental and emotional aspects, promoting overall wellness and exercise adherence.

Adult Pre-Exercise Screening System (APSS)

The APSS is a widely accepted tool for health screening in the fitness industry. It consists of six major questions that help identify potential health risks:

1. Has your medical practitioner ever told you that you have a heart condition, or have you ever suffered a stroke?

2. Do you ever experience unexplained pains or discomfort in your chest at rest or during physical activity/exercise?

3. Do you ever feel faint, dizzy or lose balance during physical activity/exercise?

4. Have you had an asthma attack requiring immediate medical attention at any time over the last 12 months?

5. If you have diabetes (type 1 or 2) have you had trouble controlling your blood sugar (glucose) in the last 3 months?

6. Do you have any other conditions that may require special consideration for you to exercise?

These six questions can trigger a referral to an allied health professional when necessary. For example, if a client reveals a known medical condition, is taking medications, or experiences discomfort during physical activity, it may warrant further evaluation by a healthcare provider. This referral process ensures that clients with specific health concerns receive the appropriate care and guidance.

Legal Considerations and Advantages

Implementing a comprehensive health screening process has legal considerations and advantages. From a legal perspective, having clients sign informed consent forms and clearly outlining the purpose of health screening helps protect both fitness professionals and clients in case of any unforeseen health issues during exercise. It demonstrates a commitment to safety and accountability.

Take Home Message

The advantages of health screening are manifold. It enhances client safety, reducing the risk of exercise-related injuries. It allows for personalised fitness program design, increasing the chances of clients achieving their fitness goals effectively. Moreover, it builds trust between clients and fitness professionals, showcasing a commitment to their well-being.

Ultimately, health screening is an investment in the health and happiness of our clients.

The Key Role of Customer Service

Wed, 04 Oct 2023 03:34:39 GMT

The Key Role of Customer Service

In the fiercely competitive fitness industry, where new gyms seem to pop up on every street corner, customer service has emerged as the cornerstone of success. Gone are the days when gyms could rely solely on state-of-the-art equipment and pristine facilities to attract and retain members. Today, the gym industry is all about fostering strong, meaningful relationships with customers. In this blog post, we will delve into why exceptional customer service is crucial for the success of a gym, how to tailor your approach for different types of customers, and how getting it right can significantly improve financial viability, benefiting both the gym and personal trainers.

The Foundation of a Successful Gym

In the gym industry, a reputation for outstanding customer service can be a game-changer. It's not just about providing a space for people to work out; it's about creating an environment where members feel valued, supported, and motivated. When customers feel like they are part of a fitness community that genuinely cares about their well-being, they are more likely to stay committed and refer their friends and family.

A gym with excellent customer service stands out from the competition. It's not just about the equipment; it's about the experience. Friendly and attentive staff, personalized workout plans, and a welcoming atmosphere can make all the difference. Members who feel heard and respected are more likely to renew their memberships and remain loyal to your gym.

Different Approaches for New vs. Existing Customers

When it comes to customer service, a one-size-fits-all approach doesn't work. New customers and existing customers have distinct needs and expectations.

For New Customers

Onboarding Support: New gym-goers often feel overwhelmed and uncertain about where to start. Providing a thorough orientation and introductory sessions with trainers can help them feel more comfortable and confident in the gym.

Goal Setting: Assist new customers in setting achievable fitness goals. Regular check-ins and progress tracking can keep them motivated and engaged.

Education: Offer workshops and informational resources on proper technique, nutrition, and workout plans. This empowers newcomers to make informed decisions about their fitness journey.

For Existing Customers

Personalisation: Get to know your regulars. Remember their names, fitness goals, and preferences. Personalised recommendations and adjustments to their workout plans can demonstrate your commitment to their progress.

Feedback Loop: Encourage open communication. Ask for feedback on their experiences and any improvements they'd like to see. This shows that you value their input and are committed to making their gym experience even better.

Loyalty Programs: Reward loyal customers with exclusive perks, such as discounts on personal training sessions or access to special classes. Recognising their commitment can increase retention rates.

Different Approaches for New vs. Existing Customers

Customers' experience levels also play a crucial role in tailoring customer service.

For Newbies

Guidance and Support: Novices often need extra guidance and reassurance. Friendly staff and approachable trainers can provide the encouragement and assistance they require to build confidence.

Education: Offer beginner-friendly classes and workshops to demystify fitness for newcomers. Creating a strong foundation of knowledge can set them up for long-term success.

For Experienced Gym-Goers

Advanced Training Options: Offer specialised classes, advanced equipment, or personal training services for those who are more experienced. Catering to their desire for continued growth can foster loyalty.

Variety: Keep experienced gym-goers engaged by regularly introducing new workouts or equipment. Boredom is a common reason for quitting a gym, so provide fresh challenges.

Does Customer Service Make Money?

Providing top-notch customer service isn't just about making members happy; it's also a sound financial investment. Happy, satisfied customers are more likely to renew their memberships and refer friends, increasing the gym's revenue.

For personal trainers, customer service can also be financially rewarding. Satisfied clients are more likely to continue working with a trainer, recommend them to others, or even purchase additional training sessions. This can lead to a stable and growing client base, ultimately increasing a personal trainer's income.

Take Home Message

Remember - customer service is the lifeblood of the gym industry. By tailoring your approach to meet the needs of both new and existing customers, as well as catering to the experience levels of gym-goers, you can create a thriving fitness community. The financial viability of your gym and the success of personal trainers depend on nurturing strong customer relationships.

In the gym industry, exceptional customer service isn't just an option; it's the key to long-term success.

Good, Fast, Cheap

Tue, 26 Sep 2023 08:12:17 GMT

Good, Fast, Cheap-can a Personal Training course be all 3?

Embarking on a journey to become a personal trainer is a rewarding endeavour that requires dedication, commitment, and a quality education. Does the adage, "you can have two of the three - fast, cheap, good - but not all three" ring true in the realm of personal training courses?

The High Stakes of Quality Outcomes

When it comes to personal training, quality outcomes should be non-negotiable. Clients trust personal trainers with their health and fitness goals, making it imperative that a trainer possesses the knowledge and skills necessary to help those clients succeed.

It's important to remember that personal training is a profession that demands a deep understanding of human physiology, nutrition, and exercise science. A quality education ensures that trainers can provide safe, effective, and personalised fitness programs tailored to their clients' unique needs.

A poor trainer can make poor decisions, deliver incorrect exercise prescriptions, and even potentially risk injury to a client.

Personal Integrity: The Cornerstone of Success

Personal integrity is the bedrock upon which any successful personal trainer should build their career. This includes honesty, empathy, and a commitment to the well-being of clients. A personal trainer with integrity won't compromise on the quality of their services, even if it means taking a longer, more expensive route to certification.

Integrity also means being transparent with clients about your qualifications and continually seeking opportunities for professional development. Trust is a critical component of the client-trainer relationship, and it's built on a foundation of honesty and ethical behaviour.

The Pitfalls of Poor Education

Unfortunately, the desire for a fast and cheap education can lead aspiring personal trainers down a perilous path. Inadequate courses may lack comprehensive content, practical exposure, or accreditation from reputable fitness organisations. Trainers who rush through these programs often find themselves ill-equipped to meet the demands of the profession.

Poorly educated personal trainers may struggle to secure clients, retain them, or help them achieve their fitness goals. Consequently, they earn less and may even damage their reputation, making it challenging to succeed in a competitive industry.

A Better Approach: Agile and Responsive Education

So, is there a way to have it all—fast, affordable, and high-quality education? While shortcuts may lead to disappointment, our programs are designed to be agile and responsive to the needs of aspiring personal trainers. Our courses prioritise quality content and effective learning strategies delivered through world-class learner platforms.

We offer a comprehensive curriculum, combining theoretical knowledge with practical assessment, including interactive online modules, live webinars, hands-on workshops*, and ongoing support from experienced mentors. This approach allows our students to learn at their own pace while ensuring they acquire the skills and knowledge necessary to excel in their careers.

Take Home Message

Becoming a successful personal trainer requires a commitment to quality outcomes and personal integrity. While it may be tempting to seek a fast and cheap education, it's crucial to remember that poor education can lead to poor personal trainers and hinder their success. Investing in a quality education that combines agility, responsiveness, and world-class learning is the key to achieving excellence in this rewarding profession.

In the end, aspiring personal trainers must decide what they value most: a quick and affordable path or a solid foundation built on integrity and quality. By choosing the latter, you not only enhance your chances of success but also ensure the safety and well-being of the clients you will serve on their fitness journey.

Efficient Training with EPOC

Fri, 30 Apr 2021 05:02:22 GMT

Focus on EPOC for more efficient training.

Excess Post Exercise Oxygen Consumption (EPOC) represents the metabolic cost of oxygen from systemic adjustments to the body following energy expenditure (McArdle, 1996).

This ‘afterburn’ effect will maintain an elevated metabolism for up to 48 hours following training – depending on the intensity level. During this period the resting metabolic rate can be up to 15% more than normal.

Equivalent of up to 200 calories or, walking two miles… Without even taking a step! The most effective method of generating this response from training and achieving maximum EPOC is to focus on using multiple muscle groups and functional movements performed at high intensities over large ranges of motion.

Will you train hard today and then sit back and enjoy the (after)burn?

Simple Complex

Fri, 30 Apr 2021 03:29:37 GMT

Get engaged! We’re all looking to help our clients achieve their health and fitness goals fast whilst keeping them engaged and introducing them to training protocols they have not encountered before.

I’m a firm believer that for clients with busy lives, high stress levels, limited sleep and recovery time and even less time to train twice weekly should only be using total body compound movements with challenging loads. This, as disscused previously, will help them generate a high level of EPOC and keep their metabolism elevated up to 48 hours after training.

One of the most time efficient training protocols is the Complex.

It was first introduced by Romanian strength coach Istvan Javorek, who utilized it, successfully, with Olympic weightlifters and athletes to improve their conditioning and performance. The main feature of the Complex is to use 5 – 8 movements and between 6 – 10 repetitions per movement. One set of each movement must be completed before progressing to the following movement. The weight used during a complex is dictated upon the weakest exercise movement (e.g. hang clean or press) and the training implement is not put down until the entire set is completed. The systemic response, energy demands and recovery for this training is huge.

You’ll only need one piece of equipment (or, two if you’re using dumbbells) and a incredible amount of work can be completed in a short period of time.

An example Simple Barbell Complex:

Hang Clean x 6
Front Squat x 6
Strict Over Head Press x 6
Back Squat x 10
Push Press x 6
Bent Over Row x 6
60 Seconds Rest
Repeat for a total of 5 Rounds

Try it on yourself first and then, with your clients and let us know the results…

Scientific Abbreviated Training

Fri, 30 Apr 2021 03:25:37 GMT

Should you train for 60 minutes, 45 minutes or 30 minutes when you visit the gym?

The answer really will depend on what you are training for. Why are the majority of personal training sessions 1 hour in length? This can often be fiercely debated but did you know that many many years before fitness centres and health clubs became popular, Eastern Europeans discovered that as little as 10 minutes per day of certain exercise routines were extremely effective to changing the shape of their bodies.

In 1996 an Exercise Scientist by the name of Izumi Tabata discovered a 4 minute exercise method of that showed an incredible metabolic effect for such a short time.

How long will you exercise for today?

Helping clients to get fit

Fri, 30 Apr 2021 03:12:34 GMT

An individual approaches you (the trainer/strength coach) and asks to help them get fit. Great, a potential new client! What’s next?

Tell them how great a trainer you are and how you’ll help get them fit faster than anyone else? Or, start a really intense training session? Take some measurements? Or, a fitness test? What about their definition of “fit”? The client will definitely attribute a different meaning to the word “fit” than you – the trainer. Do they mean fit to perform a particular task – if so, what is it and why? Do they mean an increase in cardiovascular endurance? E.g. the ability to run 10km. Why do they want to do that? What does it mean to them? Do they mean that they would like to look “fit”? A non-less worthy aim! What specifically is a fit look to them? How will they know when they have achieved the fit look?

Any trainer can make a client sweat.

And, may clients want this; it is, after all, a sign of hard work! The point is, how is this helping them reach their short or, long term goals?

A good trainer will take time to establish meaningful, realistic, measureable, short and long term goals that can be achieved working together.

Less is More - Work Harder

Fri, 30 Apr 2021 03:12:29 GMT

Maximise your endocrine response to training by working harder, resting less and keeping a high intensity/density to the work load.

With significant loading parameters positive adaptations to all three energy systems can occur. That is, an increase in aerobic endurance without having to engage in long slow duration training. Lifting weights can increase aerobic endurance! There exists an infinite combination of movements, implements, loading protocols and rest intervals that can be manipulated to cause the required adaptations.

Human beings have evolved an attitude that more is better – more money and more consumption.

However, where training is concerned a focus on quality of workload over quantity is paramount. This is especially important if stress levels are high; i.e. not enough sleep, poor dietary choices, imbalanced work/life. Do the important compound movements; squats, pulls, pushes, lunges and some twisting with some real intensity for a maximum of 40 minutes and reap the rewards of improved body composition, increased efficiency of all three energy systems and less stress.

Program, Planning + Purpose

Wed, 27 Jan 2021 02:25:54 GMT

A worrying trend we are seeing lately is a lack of planned programming prescription being followed by many Personal Trainers. Many are following the constantly varied approach often touted in fitness media circles.

While we would encourage a varied approach to many aspects of training (apparatus, grips, load, overload techniques, volume, angles and tempos) we are seeing far too many joint injuries and dysfunctions from the general public developed from a lack of basic preparation training and rushing into advanced exercise sessions.

We like to call the approach to basic preparation training PROGRAM, PLANNING & PURPOSE.

With this three “P” approach we are able to calculate periods of training and place into blocks of time with each block having a particular training outcome (Purpose). This allows us to prescribe exercises and select loading suitable for clients with low training ages in order to progress them over a sensible time frame so their bodies become more symmetrical (allowing better lifting postures), have improved deep core function, have improved neural awareness (brain-muscle-joint communication) and a stronger immune system preparing the body for changes to come. Once a trainee has had a decent time block of preparation training the Personal Trainer can further develop the overall program and add complexity over subsequent blocks using a method called PERIODISATION.