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ACE Fitness | Plan the Perfect Fitness Week



As a health and exercise specialist you will most likely work with your customers once or three times a week. This offers your customers the opportunity to take on their fitness goals through complementary workouts. Encourage them to integrate additional workouts that complement what you already do in your sessions. This can be a great way to motivate your customers to try new workouts and give them confidence in the ability to train alone. Here are a few ideas to help you plan the perfect fitness week for a balanced, comprehensive routine:

  • Aerobic Training: The minimum recommended aerobic exercise is 150 minutes per week with moderate intensity, or 75 minutes each Week of Powerful Movement (US Department of Health and Human Services, 201
    8). While additional training time and intensity can bring additional benefits, it is important to encourage your customers to meet at least the minimum recommendations. If your workouts focus on other fitness components or do not meet these guidelines, you can help your clients incorporate aerobic exercise into their week:
    • Introduce Them Before Aerobic Group Courses: Most fitness facilities offer a variety of aerobics options with different intensities and sizes. These courses offer your customers the opportunity to try something new, meet other people and diversify their exercise program.
    • Create a Special Aerobic Workout Program for Your Customers: If Your Customers Prefer to Train Alone Instead of attending a course, create a 30-60 minute exercise program with their preferred aerobic activities (eg Elliptical training, running on a treadmill and cycling), where they can stay motivated and on track. Medium intensity programs should reach a heart rate range of 40-60% of the heart rate reserve (HRR), and high intensity programs should maintain an HRR between 60-90% (see shaded box below) [American College of Sports Medicine (ACSM), 2018].
    • Encourage them to go outdoors: From a walk through the area to a sprint on a hill, an aerobic workout outside the gym can provide a different environment and scenery, provide fresh air, and create a more challenging training ground. [19659006]

      • Strength Training: Strength training for each major muscle group should be performed twice a week. Be creative with your power programs to keep your customers interested. Challenge them with:
        • A specialized power program: Create a power program that your customers can complete themselves. The recommended weight training volumes include 2-4 sets of 8-12 reps and 2-3 minutes between sets (US Department of Health and Human Services, 2018).
        • Power Focused Group Fitness Courses: For those who prefer a class or do not feel comfortable doing strength exercises alone, they are introduced to group classes focused on muscle strength and endurance.
      • Flexibility Training: Flexibility training should be performed at least 2-3 days per week with an optimal frequency of 5-7 days per week (US Department of Health and Human Services, 2018). While health and exercise professionals often experience some static stretch at the end of their workouts and classes, this component of fitness should be further stressed throughout the week. Encourage your clients to spend extra time after workouts to stretch and participate in activities that involve stretching, such as yoga. You can also help them develop a stretching routine that they can do on their own time.
      • Balance Training: Balance training, which is often neglected, is an important part of a comprehensive fitness program, especially for older adults. Balance training can be integrated during workouts (eg, standing on a foot during an arm exercise), trained separately, or added to daily activities, such as exercising. Resting and Resting: Rest and relaxation are integral parts of your clients' weekly fitness plans, as a rest day can reduce injuries, overtraining them, while standing on one foot while waiting in the shopping street or while taking a tandem walk prevent and the muscles can recover. Rest days, however, do not have to be completely sitting days; Encourage your clients to include light activities such as a leisurely walk or an extension into their rest days.

      The key to helping your clients achieve a balanced, comprehensive weekly fitness routine is to add activities that complement the exercises or the fitness components they focus on in their workouts. For example, if your client's goals relate to strength training during sessions, help him or her find ways to integrate aerobic, exercise, and balance training throughout the week. Whatever your focus during your customer training, take the time to develop routines that your customers need to do themselves. These extra workouts can be used as a responsibility component and as a means to empower your customers to achieve their health and fitness goals. Ultimately, the perfect fitness week can be created through a weekly fitness plan that not only helps your clients meet the exercise recommendations, but also adds variety, fun and challenge to their fitness program to keep them motivated.

      References

      American College of Sports Medicine (2018). The ACSM Guidelines for Stress Testing and Prescribing . (10 th ed.). Philadelphia: Wolters Kluwer

      US. Department of Health and Human Services (2018). Physical Activity Guidelines for Americans (2nd ed.). Washington, DC: US ​​Department of Health and Human Services.


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