Coaching Techniques for Small Group Training
SCW Ballet Barre Certification - Only One of its Kind
The Marriage of Music, Mood and Exercise Adherence
Jillian Michaels Bodyshred Partners with SCW MANIA® To Certify Instructors at Six MANIA® Conventions in 2016
Recipe: Tomato + Poached Egg Toastie
Meeting Top Fitness Trends with Corebar®
Small Group Training is one of the fastest growing trends in the fitness industry today and it makes perfect sense, clients get more personalized attention, the price point makes it far more affordable than one-on-one personal training, the group dynamics increase motivation and socialization and up’s the fun factor. Add all that to the fact that trainers can earn significantly more per hour than with personal training, it’s a winning formula!
Training small groups of 2-6 individuals requires a different skill set than with personal training. Certainly report, so critical to personal training is still important, but having charisma, knowing how to command a group, teach multi-level and develop appropriate effective programming is a new set of skills for those trainers with only one-on-one experience.
Similarly for Group Fitness Instructors who’ve mastered the art of motivating larger groups, a greater focus on individualized strength and conditioning can prove to have a different set of challenges. On top of that, being able to recognize your client’s level of learning and learning style, can be a real gift. Let’s take a closer look at both of these two elements, recognizing the level of learning and understanding learning styles can take your coaching to the next level!
Skill Acquisition and Conscious Control of Movement
At any given time a client may be at different levels of learning. When a client is initially learning a new movement they will be at a Cognitive stage of learning. During a cognitive stage the client will make mistakes and is mentally engaged, they have to give a lot of mental focus in order to perform the exercise and even still, the movement will look jerky, and uncoordinated.
The next level of learning is Associative. Once a level of skill has been developed the client will then progress to having more control, better coordination and smoother movement. During the associative phase, the client will still be consciously engaged, but to a lesser degree than the cognitive learner.
Once the skill has been mastered, the client will be in an Autonomous stage of learning. They are moving with skill and precision and make very few mistakes. They are no longer mentally engaged and are moving subconsciously.
Think of a squat, for certain for you a squat is autonomous, you don’t even need to think about how to do it, it’s automatic, movement is smooth and technique is perfect. But you were to try a new sport/activity you would be at a cognitive stage of learning, you would have to give it all your attention, stay mentally engaged and keep your concentration on what you’re doing.
What becomes critical is how we communicate for the different levels of learning. The person in a cognitive phase of learning, it’s easy to over communicate/coach, giving them ALL the information and while it’s counterintuitive, coaching for the cognitive learner needs to be simple. Too much information overwhelms the cognitive learner! The key is to give them just enough information to keep them safe. Skill will be built through repetition and will come with time, as long as they’re not hurting themselves, they will learn over time.
With the Associative learner, a level of skill is already been built and therefore this person can assimilate a greater degree of information. This learner still makes mistakes so communication is centered on more sophisticated elements to the movements.
The Autonomous learner moves skillfully, makes few mistakes, and needs little correction. They move with little need to concentrate on what they are doing and therefore need little coaching, just enough to refine their skills.
The Autonomous learner moves skillfully, makes few mistakes, and needs little correction. They move with little need to concentrate on what they are doing and therefore need little coaching, just enough to refine their skills.
Communication = the successful conveying or sharing of ideas and feelings
As coaches of small groups clear communication is critical to the success of the participants. An exercise is only as good as how it’s performed and therefore the goal of coaching is to build skill so that movement quality is refined and efficient. So not only are there three levels of learning, there are three primary pathways that people learn: Verbal, Visual and Kinesthetic.
Many people are visual learners, they learn by seeing, if they see it, they understand how to do it. Some people are verbal learners, they learn by hearing. By hearing the instructions of how to perform the exercise, verbal learners don’t really need to see the exercise to learn how to do it. The kinesthetic learner needs to feel the movements, these learners need to perform the exercise to learn it.
The challenge for small group training comes with the fact that you may have different types of learners at various levels of learning, all performing the same exercises. No easy task! Most often, people learn through multiple means, with an overlap of all three techniques together create successful communication. Therefore clear demonstrations, concise verbal descriptions and hands-on techniques are ideally used together.
Three ways people learn
While people will learn verbally, visually and kinesthetically, some people will have dominance towards one or the others. Let’s break it down
Verbal Coaching: Teach like they can’t see you!
The What? How? When? Is a check list for clear verbal communication, but verbal coaching can also be further broken down into some even more specific techniques. Attentional Focus for verbal cueing can take your teaching from good to excellent. Here are some background and some ideas.
The constrained-action hypothesis has been proposed as a theoretical explanation of why external focus can be beneficial while internal focus can be detrimental. Wulf, McNevin & Shea (2001). So often when we coach movement, trainers give internal focused cues, but research performed by Wulf, McNevin and Shea (2001) have demonstrated that providing an external focus is superior to enhance motor learning. For example, here’s an internal focus cue for a squat: “focus on squeezing your from glutes”. Instead: “focus on driving your heels into the floor as you stand up.” As an external focus. I’ve found this technique to be highly effective for all training environments. Here are some more examples below in the following chart.
|Cue #1||Drive the body towards the ceiling||Drive your elbow towards the ceiling||Push the floor away||Explode away from the ground|
|Cue #2||Drive your hands into the floor||Crack a walnut between your shoulder blades||Squat down as if to over above a chair just behind you||Get away from the ground as fast as possible|
|Cue #3||Apply inward pressure between the hands as you press the body upwards||Stay long as you draw your shoulder blade into your opposite hip pocket||Dunk your tail feathers in a bucket of water behind you||Accelerate towards the ceiling like a rocket taking off|
In addition to verbal cueing, visual coaching can be added to further relay your message. The key is to teach like they can’t hear you. When utilizing non-verbal coaching make your gestures big, exaggerate them! One of the advantages to visual coaching is that it decreases ‘audio clutter’. There is often a lot going on when teaching small groups, especially when you have your group working with a partner and/or you have music playing.
Visual coaching can also be particularly helpful with the Cognitive learner. Because the cognitive learner is easily overwhelmed with information, keeping the verbal cues succinct and adding in some clear non-verbal gestures can lower the audio-clutter. When working with the Cognitive learner simplicity is always the best approach, and adding some non-verbal gestures can help clarify what it is you’re trying to communicate. Below are some suggestions for common gestures you might find helpful.
|Lifting shoulders up then pressing them down||To relax the shoulders away from the ears|
|Putting hand in front of abs with a fist||To hold and stabilize the core|
|Putting hands at the chest and gesturing||To lift the chest|
|Exaggerated shoulders back||To pull shoulders back|
The goal of kinesthetic coaching is to have the participant feel, sense or internalize the sensation of the movement. There are many approaches to kinesthetic coaching, whether it’s a touch or hands-on, some rich imagery, a comparison or an analogy that encourages them to feel the path of movement and correct technique.
When utilizing tactile approaches, make sure you have permission to touch your clients, ask them if they are comfortable with it. Make sure your touch is gentle and appropriate and rather than pushing the person into position, have them move towards a target or your hand. The biggest mistake that a trainer can make is to push a client into position. You can never know exactly why someone would chose a particular movement strategy without a complete assessment, therefore it’s important to make assumptions and instead observe the movement and try to assess what joints are moving, what joints are not. Is there lack of mobility in an area of the body that should have good mobility? Is a stable joint moving too much? Try and validate why this would be happening.
When you have the person move to a target, or move the body part towards your hand, they not only demonstrate that they are capable of that movement, but they also feel what muscles are responsible for moving them there. By combining Kinesthetic coaching with verbal and non-verbal instruction your clients will have a greater opportunity to learn correct technique. After all, an exercise is only as good as how it’s performed.
When you combine your observation skills with well-rounded communication skills you can take your coaching from good to exceptional. Successful communication is an art. In my Small Group Training Certification we look at these techniques in depth and through practical application, perfect them. So no matter what your background in fitness may be, the SCW Small Group Training Certification will take your coaching skills to the next level!
Keli will be leading this certification at all upcoming 2016 MANIA® conventions. Check out the below links for more detailed information and dates!
OR, you can take today it online (and then attend a LIVE course within a year)!
Learn More Here: scwfit.com/certifications
When examining the variety of Barre Training options it is important to review the quality of the program, the longevity of the business and the investment made by the facility and instructor. The program must be creative and consistent with an ability to certify trainers easily and affordable. Instructors seem to travel from club to club, and the facility needs to maintain a constant flow of teacher certification and ongoing education. Digital certifications are our future, yet, there must be live/physical training support. Because of this, the online SCW Ballet Barre Certification provides a FREE live certification training course to every online certification instructor.
The SCW Ballet Barre Certification manual includes over 40 exercises with 100s of progressions and variations. Clients will experience one workout in the training and 2 similar workouts in the manual. They will also leave with the option for additional streaming videos, which can be purchased, that will compliment what was learned. With each SCW Ballet Barre Certification, participants will receive a class template. This template is a grid that provides guidelines, helping instructors to create classes. The grid allows instructors to make classes different, yet consistent, every time. The template allows you to be as creative as you want within the boundaries of a safe, effective Barre program. This program is for both the dancer and non-dancer. Movements are grounded in science and based on function, in this certification we will review basic kinesiology while learning how to create safe and effective Barre-based movements for all demographics. Proper execution is demonstrated and we will review common dysfunction/imbalances for the typical Barre enthusiast of all movements in the library. The SCW Ballet Barre Program is set to fun energizing music of your choice, we will teach you how to select music, and design a workout around the 8 count and beat.
SCW offers both online and live convenient and affordable SCW BALLET BARRE CERTIFICATIONS. All SCW Barre Certifications are provided pre/post-convention at every one of the eight (8) MANIA conventions. Plus, SCW travels in-state (and in-club) monthly throughout the country offering live certifications. The live certifications are one-day, $199 and provide a comprehensive manual with optional videos produced quarterly. There is no license fee or ongoing cost to the facility or the instructor. The course was developed and is lead by Master Trainer Abbie Appel who has won multiple awards in the fitness industry. SCW has a 30 year history of successful convention, education and certification offerings. The online SCW Ballet Barre Certification provides a FREE live certification training course to every online certification instructor. SCW believes in "live" face-to-face training but understands the need to immediate instructor education and replacement. The one-day module is an affordable option for all instructors and clubs, while providing through education through complimentary manuals and optional/inexpensive videos.
ABBIE APPEL MASTER TRAINER
Abbie is an international fitness expert and educator that has written the SCW Ballet Barre Certification and updated the SCW Pilates Matwork Certification. She is a Rykä Ambassador, a Group Fitness Manager for Equinox Fitness Clubs in Miami Beach and a Master Trainer and Consultant for Activmotion Bar™, Body Bar®, Schwinn® and SPRI® products. As an honored SCW faculty member, she has designed fitness programs and contributed to certifications, videos, magazines and journals and possesses multiple certifications and awards. Abbie was nominated for the 2015 Boston MANIA® Presenter of the Year.
Abbie will be leading this certification at all upcoming 2016 MANIA® conventions. Check out the below links for more detailed information and dates!
OR you can take today it online (and then attend a LIVE course within a year)!
Learn More Here: scwfit.com/certifications
Bring the SCW Ballet Barre Cert to your home town. Simply fill out www.scwfit.com/hostsite - email email@example.com or call our office at 847-562-4020.
When listening to your favorite song on the radio, have you ever caught yourself tapping your foot, humming out loud, taken back in time or feeling affected emotionally? Can you remember that day when music seemed to carry you away or take you back in time? Have you felt a change in energy as you turned up the volume or shouted “play it again”? What you have experienced is the mind altering effect of music. Your mind, body and emotions have all been affected.
Every fan, exercise class participant and worshipping church goer knows the tremendous effect of music and the power it has on thoughts and emotions. A great tune can transform an ordinary day into something exciting and meaningful. People listen to music to regulate mood, achieve self-awareness and behave socially in a group. Music is seen to provide a means of escape, reduce social stress and even temper aggressive behavior.
Music is capable of evoking powerful emotions in the aging brain. Music can function as a trigger for significant memories or events in one’s life. It has been shown to impact cognitive abilities and provide an overall increase in the quality of life. To many, music is considered to be a drug without any side effects. The endorphins released when listening to music act as the body’s natural pain reliever. Many clinically based studies have shown that music has been instrumental in reducing blood pressure, anxiety and even an elevated heart rate. Additionally, music affects aging by reducing the sensation of fatigue, increasing levels of mental arousal impacting exercise performance, improves motor coordination and decreases the stress response of exercise.
Music has a significant impact on exercise. It enables individuals to work out longer while decreasing perceived exertion. Additionally, music allows us to work out harder, which equates to a more intense workout. We certainly feel better when listening to music during a workout since emotions of inspiration and feeling good are created for many individuals. A more comfortable state of mind is also attributed to music during an exercise session. When married with exercise, music assists in keeping participants motivated, engaged, dedicated to a routine and interacting in a group.
There has been a plethora of research done with regards to music and its impact on exercise. Szmedra and Bacharach performed research in 1998 to determine the effects of music on relaxation by having 10 healthy males run on a treadmill with and without music. The results of this study showed statistically significant decreases in heart rate, systolic blood pressure, perceived exertion ratings and lactate levels when individuals listened to music while running on the treadmill. The authors hypothesized that music has the ability to interfere with unpleasant sensations that are associated with exercise.
Another research study tested the effects of slow-rhythm and fast-rhythm classical music while 12 male and 12 female participants participated in cycling (Szabo and colleagues, 1999). The fast music was two times faster than the slow music and the researchers found that participants who listened to faster music were able to work harder from an intensity perspective. Szabo and colleagues concluded that music may provide a temporary distracting effect to some of the body’s internal cues associated with tiredness.
Not only is the speed or tempo of the music being used important, but research has also shown that the choice of music can affect workout variables. If individuals are able to select their own music, research points to a heightened state of mental and physical arousal along with exercisers believing that their workout is easier to perform. In another investigation, with college aged males and females, strength was measured after a workout and those individuals who listened to music at a faster tempo showed larger strength gains (Karageorghis et al., 1996). Music has also been shown to inspire individuals to work out for a longer duration and consequently show greater strength gains than those individuals who do not workout with music (Crust, 2004).
Exercise variables that are similar to muscular strength and endurance have also been shown to significantly improve when music was introduced into a participant’s workout. Speed, power and heart rate response to exercise have all been shown to be higher for those individuals listening to music (Atkinson, 2004). Atkinson also found that perceived exertion was higher during the workout.
Music has also been used very successfully with special populations. Schauer and Mauritz (2003) used music to assist with gait training for stroke victims. The stroke victims increased gait speed and stride length, improved body symmetry and heel-toe roll-over and gained in motor, cognitive and perceptive skills. Along with helping stroke victims, music has also been shown to be beneficial for those with Parkinson’s disease (Bernatsky et al., 2004). During a study with Parkinson’s patients, music was shown to assist with gross and fine motor skills, improve aiming and line tracking and improve hand-arm coordination.
WATERinMOTION® Platinum also understands the importance of providing a quality aqua experience through the use of music. The music selection for WATERinMOTION® is specifically selected music associated with a particular era. It is also sing-along familiar music with nine intentionally selected songs that are written in 64-count phrasing at 130 beats per minute. Ultimately, the music selection is perfect for aqua exercise. In conclusion, music positively affects males and females of all ages by decreasing fatigue, increasing motivation, improving endurance and exercise execution and fine tuning motor coordination. The next time you work out, plug it in, turn it up or add some headphones since the research indicates that a daily dose of music should be the drug of choice!
ABOUT WATERinMOTION® PLATINUM
WATERinMOTION® Platinum is a shallow-water, low-impact aqua exercise experience that offers active aging adults and deconditioned participants a fun workout improving cardiovascular endurance, agility, balance, strength and flexibility. This customized exercise system provides quarterly-released music, easy-to teach and learn choreography, fantastic marketing and scientifically designed programming and education. Our WATERinMOTION® Platinum certified instructors can gently share the pure joy of exercise through this buoyant, heart-healthy program. Click Here to learn more!
Try WATERinMOTION at any of the 2016 MANIA® Conventions, or learn more at www.waterinmotion.com!
Atkinson, G., Wilson, D., and Eubank, M. (2004). Effects of music on work-rate distribution during a cycling time trial. International Journal of Sports Medicine, 25 (8), 611-615.
Bernatsky, G., Bernatsky, P., Hesse, H-P., Staffen, W., and Ladurner, G. (2004). Stimulating music increases motor coordination in patients afflicted with Morbus Parkinson. Neuroscience Letters, 361, 4-8.
Crust, L. (2004). Carry-over effects of music in an isometric muscular endurance task. Perceptual Motor Skills, 98 (3 Pt 1), 985-991.
Karageorghis, C.I. and Terry, P.C. (1997). The psychophysical effects of music in sport and exercise: A review. Journal of Sport Behavior, 20(1), 54-68.
Karageorghis, C.I., Drew, K.M., and Terry, P.C. (1996). Effects of pretest stimulative and sedative music on grip strength. Perceptual and Motor Skills, 83(3 Pt 2), 1347-1352.
Schauer, M. and Mauritz K.H. (2003). Musical motor feedback (MMF) in walking hemiparetic stroke patients: randomized trials of gait improvement. Clinical Rehabilitation, 17(7), 713-722.
Szabo, A., Small A., and Leigh, M. (1999). The effects of slow- and fast-rhythm classical music on progressive cycling to voluntary physical exhaustion. Journal of Sports Medicine and Physical Fitness, 39(3), 220-225.
Szmedra, L. and Bacharach, D.W. (1998). Effect of music on perceived exertion, plasma lactate, norepinephrine and cardiovascular hemodynamics during treadmill running. International Journal of Sports Medicine, 19(1), 32-37.
In 2016, Jillian Michaels, America’s favorite trainer, will offer one-day Certification Workshops at six SCW MANIA® conventions to give fitness professionals across the country an opportunity to become a certified Jillian Michaels BODYSHRED instructor.
Philadelphia MANIA® | Thanks For Joining Us!
Sheraton Philadelphia Downtown (201 N. 17th Street, Philadelphia PA 19103)
California MANIA®, Orange County | 3/20/2016
Hyatt Regency Orange County (11999 Harbor Blvd., Garden Grove, California, USA, 92840)
Dallas MANIA® | 8/28/2016
Fairmont Hotel (1717 N Akard Street, Dallas TX 75201)
D.C. MANIA® | 9/11/2016 Hyatt Regency Reston (1800 Presidents St., Reston, VA 20190)
Midwest Chicago MANIA® | 10/2/2016 The Westin O’Hare Hotel (6100 North River Road, Rosemont, Illinois, 60018)
Boston MANIA® | 11/13/2016 Double Tree by Hilton Boston North Shore (50 Ferncroft Rd, Danvers, MA 01923)
Michaels is teaming with fitness expos from coast to coast, including SCW MANIA, to bring her unique fitness and motivation style to trainers that wish to continue their education and bring BODYSHRED group exercise classes to their clients and fitness centers. Currently available in fitness centers nationwide, BODYSHRED is a nonstop, high-intensity, resistance and endurance-based 30-minute group exercise class.
Jillian Michaels BODYSHRED Certification Workshops will educate instructors on the science behind the fat-burning workout, as well as her motivational teaching style. Handpicked Master Trainers will also lead instructors through Michaels’ unique 3-2-1 interval system, which incorporates 3 minutes of strength training, 2 minutes of high-impact cardio, and 1 minute of active recovery.
Since debuting in 2013, BODYSHRED has become one of the most talked-about workout classes in North America. While trainers work within Michaels’ 3-2-1 framework and choose from an expanding library of over 250 movements, they get to inject their own style and personality into the classes, as well.
Trainers will also learn how to incorporate various weights, as well as different modifications for all fitness levels. And the same way that clients stay motivated with new movements and exercises, trainers can showcase their personalities and unique styles by crafting classes that are specific to them.
Clocking in at just 30 minutes, it’s quick and results-oriented, which keeps motivation high. Each BODYSHRED class includes 4 circuits of the 3-2-1 sets, giving clients a complete head-to-toe workout without ever feeling repetitious, boring, or formulaic. Because BODYSHRED is always changing and engaging different muscle groups, there are no plateaus to reach and clients can see their bodies changing in a dynamic, dramatic and constant way.
For a list of workshops by area or to sign up for the Certification Workshop visit www.jillianmichaelsbodyshred.com. Instructors must hold a national certification from an accredited organization such as SCW, AFAA, ACE, NASM, ACSM A, or NESTA to register. In addition to the workshop, trainers must then pass a practical exam administered on-site, as well as an at-home written exam. Continuing education units from AFAA, ACE, NESTA, and NASM are awarded upon completion of the workshop.
For more information on MANIA® fitness expos: click here: http://scwfit.com/mania/
ABOUT JILLIAN MICHAELS BODYSHRED
Created by America’s favorite trainer, Jillian Michaels BODYSHRED™ is a high intensity, holistic resistance and endurance based 30-minute group exercise class held at fitness centers nationwide. Since launching in November 2013, Jillian Michaels BODYSHRED Certification Workshops have trained more than 2,500+ fitness instructors. For more information on how to get certified or how to offer Jillian Michaels BODYSHRED at a fitness center, visit www.jillianmichaelsbodyshred.com.
JILLIAN MICHAELS BODYSHRED SOCIAL MEDIA
Facebook: Jillian Michaels BODYSHRED
For press inquiries, please contact: Allison Olmstead
TO Media Co. | firstname.lastname@example.org | 949.887.2426
There’s nothing like pretending you’re on an episode of CHOPPED and trying to come up with something creative early on a Sunday Morning!
This is the easiest recipe and you'll be blown away by how tasty it is! All you need is some cherry tomatoes, extra virgin olive oil, lemon, thyme, and egg and your favorite bread to toast!
You probably don’t want to read any more of our rambles after scoping that pic, huh? Ok, ready, go.
1 Small Vine of Cherry or Strawberry Tomatoes (5-6)
1 T Extra Virgin Olive Oil
Juice of 1/2 lemon
1 t fresh thyme leaves + extra for garnish
1 poached egg
1 piece of sourdough bread
Pinch garlic powder
S + P
• Preheat Oven to 450*
• Combine lemon juice, olive oil, thyme and S+P in a small bowl. Add tomatoes and toss to coat.
• Place tomatoes in a tin foil packet and cook in the oven for 12 min.
• While the tomatoes are cooking, boil water and poach an egg.
• Toast a piece of sourdough bread – drizzle with olive oil and a pinch of garlic powder.
• Place the egg on top of the toast and pour the tomatoes and juices over the top.
Like all industries, the fitness industry has trends and “buzz words”. Currently, functional training and body weight training are the new “buzz words”, and both are on ACSM’s Top 10 list of Fitness Trends for 2016. Functional training means that it’s transferable to either activities in daily life or a sport. It has its origin in rehabilitation and was first introduced by physical therapists. It has since been incorporated in “normal” training and is now frequently used for various types of exercise. Body weight training is training with minimal, or no, equipment and is often considered functional training. Also included on the ACSM list of fitness trends you will find High Intensity Interval Training.
The European fitness concept TheCoreBar® prides itself on providing the industry with inspiring, efficient and relevant training formats based on current sport science research and principles. TheCoreBar® is celebrating its 10 year anniversary, which proves that it’s a concept with staying power. In 2012, it was awarded “Training Concept of the Year” by the prestigious Norwegian School of Sport Sciences and this year TheCoreBar® is proud to be a nominee for the “Innovative Program of the Year”-award at the SCW Mania convention.
TheCoreBar® consists of 4 different formats: Corebar Vital™, Corebar FIT™, Corebar HIT™ and Corebar Strong™. Corebar participants not only get into the best shape of their lives, but this fun and innovative training form also embodies the essence of the top trends listed by the American College of Sports Medicine’s (ACSM) trend list for 2016.
Corebar is a comprehensive format. The Corebar formats give you “full-package-training” including cardio, strength, core, balance, mobility and agility. But, the very best part of Corebar training is that members have FUN while doing it! The only equipment used is the signature weighted, bent training bar which comes in weights ranging from 2,2 lbs. to 6,6 lbs. The bar has multiple functions in that it can: enable you to activate your core muscles in a more efficient way, serve as an unstable base, help maintaining balance, and increase peak heart rate in cardio intervals.
Some of the different Corebar formats are as follows:
• Corebar FIT™
• Functional Integration Training: “Training movements, not individual muscle groups”
As mentioned above, functional training is one of the current buzz words in the fitness industry, but which training types are actually functional, and which one is the best? It is easy to understand the lack of a mutual agreement as it all depends on the person doing the exercise; a soccer player, a gymnast or a grandmother wanting to play with her grandchildren all have very different needs when it comes to which type of training will improve their performance. In other words, what makes something functional for one individual might not be functional or even practical for the next. Functional training is aim-specific.
Functional Integration Training (FIT) couples strength training with core stability and mobility to increase the intensity and improve the carry-over effect to daily activities. The emphasis is on movements, not individual muscle groups. This is achieved by working in all the anatomical planes, with various starting positions, and with different velocities. Incorporating components of endurance, speed, balance, strength and mobility training in workout programs improves all biomotor abilities, builds high levels of functional strength and neuromuscular efficiency. The overall goal is to enable the body to move with fluidity, strength, power and freedom.
Mobility: “the quality of moving freely”.
Mobility and flexibility are often used synonymously, although they are not the same quality. Mobility is range of motion (ROM) under specific circumstances, whereas flexibility is non-specific to movements and refers to the amount of ROM about a joint. Flexibility is merely a component of mobility. For example, one can have great hamstrings length (flexibility), but still be unable to perform functional movements properly or without compensation.
As in all types of training, the principle of specificity also applies to functional integration training. Simply put, you will become better in what you train. In a group setting, instructors will meet individuals with different aims, needs and starting points, therefore s/he will need to be able to best meet the needs of a diverse group. In modern life a great deal of our waking hours are spent in a seated position. This passive lifestyle leaves many with less than optimal mobility, strength and endurance. In particular, mobility around the hips, spine and shoulder girdle is often poor.
Corebar FIT™ class targets those who have an intermediate to good fitness level, and one can easily imagine that many of these have a somewhat inactive work-environ¬ment, with a lot of desk work/sitting. Corebar FIT™ is designed to meet the needs of these participants and improve the quality of their day-to-day functioning. Beginning with a cardio portion ensures that the participants are warm before starting doing mobility exercises that will push them outside their comfort zones in a new and unique way. A rise in the core temperature decreases the viscosity of the tissue that’s being stretched, giving the participant a better starting point when doing mobility exercises.
Corebar Strong™ | “A strong body from the inside and out”
As defined by ACSM, body weight training uses minimal equipment making it more affordable. This trend is not limited to just push-ups and pull-ups, and allows people to get “back to the basics” with fitness.
Improving ones functionality, strength and mobility can be beneficial in several ways. If you want to increase your strength or power you need to be able to perform for example deep squats with good form. And if you’re looking to improve your 10k run, you need to have, among other elements, efficient strides. Or if you want to be able to run and play with the kids, you need to be able to do so without hurting yourself. The common feature in all these examples is the need for a strong, functional body which is made to function outside of the gym, in the real world.
When it comes to measuring strength, it can be divided in two different types; absolute and relative strength. Absolute strength is the amount of weight (kilos/pounds) you are able to lift/push/press without considering the weight of your own body. Relative strength is the amount of weight (kilos/pounds) you are able to lift/push/press compared to your own body weight. Someone weighing 150lbs bench pressing 200lbs has a greater relative strength than someone weighing 180lbs lifting the same weight. Since we all are carrying our own body weight around one can argue that having a greater relative strength (compared to absolute strength) is more functional.
In a Corebar Strong™ class, as in all Corebar formats, all you have to work with is your own body weight plus the bar, making it a highly functional training class. You’ll train your body from varying starting positions in a three dimensional way, thus developing your relative strength and making you more fit to meet challenges of everyday life. The signature of this format is that it’s pure core and strength. In other words, no “dancy moves” in beat with the music. Perfect also for men! This 30 minute format incorporates exercises that will challenge your core muscles, overall strength, mobility, agility and plyometric ability; leaving you with a functional body that is strong from the inside and out.
Knowledge about these benefits will help motivate the participants, and make the training challenging, yet fun. On the basis of the training principle of overload, participants should be motivated to step out of their comfort zone. Not merely during the cardio part, but also when it comes to functional training. Needless to say, it’s not all that comfortable outside the comfort zone! However, it’s always easier to push your limits if you know what you can accomplish by doing so.
High Intensity Interval Training – Step outside your comfort zone and feel the euphoria.
It’s a well-known fact that you have to push your body more than it’s used to in order to gain improvements. And when it comes to improving your cardiovascular fitness it is indisputable that interval training gives you the quickest results. Over the past decade High Intensity Interval Training (H.I.I.T/H.I.T) has become a new term, and it quickly became a buzz word in the fitness industry as studies revealed the great results on efficiency that H.I.I.T. training yields.
H.I.I.T is characterized by brief, repeated bouts of exercise at a relative intense level, separated by periods of exercise at lower intensities or rest. A growing body of evidence shows that low-volume, H.I.I.T. is a time-efficient strategy to achieve aerobic fitness improvements. H.I.I.T. challenges cardiovascular limits by pushing an individual to an intensity he or she can sustain without over-exertion. Then the workout intensity is lowered so that the body can recover before starting over with the next interval with increased intensity and heart rate.
Benefits of H.I.I.T.
• Quickest, most efficient way to improve overall endurance, hence an individual can eventually exercise harder and for a longer duration of time.
• Improved ability to tolerate higher levels of intensities for an entire workout compared to steady state training as the level of fitness improves, thus maintaining an improved metabolism.
• Higher calorie burn compared to steady state training.
Corebar Vital™, Corebar FIT™ and Corebar HIT™ all incorporate cardio training after interval principles, but Corebar HIT™ is the only format where you also get H.I.I.T.
Corebar HIT™ targets those in good to very good shape, and one of the main keys to success for Corebar HIT™ is that it makes it actually FUN to step outside the comfort zone. Specially designed, motivating music combined with efficient, easy-to-follow signature combinations with the bar makes it easy to push your limits. And once you’ve done it once, you are longing for more. The feeling you get after completing such a workout can only be described with one word: euphoria!
Train Hard/Have Fun
Written BY: Kristin Lervik Larsen
Director of Academy and Product Director of TheCoreBar
MSc Sport & Exercise Physiology
15 yrs experience as Instructor and Personal trainer
Learn more at www.corebar.com and we enjoyed having Corebar® Classes LIVE at Philadelphia MANIA®!