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ACE Fitness | Use the ACE Integrated Fitness Training® model to create a perfect week of training



One can easily forget that physical stress is physical stress. The types of exercises actually performed (the physical stresses on the body) and the frequency with which they are applied determine how the body changes. If the same exercises are performed too long with the same intensity or number of repetitions, it may cause the physiological systems to become unresponsive, which means that your clients will not get the results they want with a workout program.

As health and sports experts, you know how to avoid this mistake. However, in order not to appear "boring" or "easy", some trainers use different exercises every time they train ̵

1; and that's actually a bigger mistake. Movement is movement and movement is a skill that needs to be practiced and developed. If the exercises are changed too often, customers will not be able to practice and improve their movement skills with the same patterns.

The integrated fitness training of ACE ®

The point is There are different types of exercises, and each gives a different stimulus to the body. For these reasons, the American Council on Exercise has designed the Integrated Fitness Training ® (ACE IFT ) of a training program model. This model offers a systematic approach to how different types of stress should be imposed on the body.

The first two phases, Stability and Mobility and Exercise, include exercises that may be considered weak to moderately intense and were originally programmed. People who want to retrain can learn how to establish adherence through lower intensity training , However, these exercises are also an effective option on those days when clients want to exercise, but feel tired due to the previous day's exercise or general life requirements. The following two phases, Exertion and Performance, provide higher intensity exercises that can deliver results but also increase the overall body burden. Understanding the differences between the phases and their application can be helpful in helping customers achieve results.

Movement is the second phase of the ACE-IFT model and focuses on training the body to control stability and mobility through the foundation. Motion patterns in hinging, squatting, walking, kicking, pushing, pulling and twisting with devices such as light dumbbells, medicine balls and resistance cables (or tubes). Exercise-based exercises improve coordination between numerous muscles and enhance the ability to generate power throughout the range of movement. Clients who are retraining will find many of these movements to be challenging because they require coordination. The important thing is to develop successful processes so that you can teach customers to successfully complete all movement patterns. By teaching the client how to move through the patterns, one can improve overall range of motion and range of motion, while appropriate movement techniques can reduce the risk of injury.

The load is the third phase and focuses on the application of external resistance to increase overall power output. also known as muscle power production. Mechanotransduction is the term that describes how mechanical forces cause cellular changes in the body. An external resistance introduces mechanical forces to the muscle that initiate repair and growth processes that increase muscle strength. Weight training exercises can be used to reduce weight or to grow muscle or to improve overall physical appearance, but these exercises are considered to be high stress and adequate recovery time should be allowed for optimal adjustments.

final phase of the ACE IFT model. Here the speed comes into consideration. The previous three phases are concerned with the ability of the muscular system to generate force but at a constant time under tension – that is, a movement is made in a constant pace of two to three seconds in each direction. The performance phases increase speed through the introduction of strength exercises. Power is developed by explosive muscle action, which generates a lot of power in a short time. The goal of each customer determines whether or not a program enters the service phase.

Now that you have a better understanding of how to use the ACE-IFT model, there are four things to consider when planning your perfect fitness week. [19659010] When customers come to their workouts, it may be tempting to work them as hard as possible each time. But keep in mind that your muscles need time to fully recover before the next strenuous workout if they are doing a lot of hard, physically demanding work on one day. That's why it's important to alternate your demanding, high-intensity workouts with less intense and physically less strenuous workouts – and to communicate the difference between the two. Helping clients understand the intensity and know how to use them safely is one of the biggest benefits of working with a personal trainer.

  • The default scale for the 1-10 rating of Perceived Exertion ( RPE) indicates a higher number of physically demanding workouts and workouts for a lower number of less demanding practice sessions. For example, if an ambitious barbell workout from the load phase of the ACE-IFT model has an RPE of 9 and is performed on a Monday, the next day's workout should be performed with an RPE of 5. The lower intensity still allows the body to do physical work, but not so much or at the same intensity.
  • Every individual is unique and has a slightly different reaction to training. For this reason, it is not possible to create a workout that yields results for all. However, if you use the ACE IFT model and RPE scale from 1-10 as the Intensity Monitor, you can create a weekly schedule that switches between high, medium, and low intensity sessions. This will ensure that your clients reach their limits when it's time to work hard, but when it's time to let their bodies rest, they're performing a lower-intensity workout that promotes recovery.
  • Sunday
    Day off: Encourage your clients to engage in low intensity activities, such as: B. long walks or chores. Your intensity level should be in the range of 1-4 out of 10 RPE. The purpose of this day is to allow the body to rest and recover from the workouts on all other days.

    Monday
    Hard Workout: This can be a workout of either the load or the workouts of the ACE IFT model. Focus on load training that emphasizes strength on the use of weights ranging from 7-10 RPE to the moment of fatigue. For strength-focused performance training, the goal is to use moderate to heavy weight to complete only a few repetitions at a time of explosive exercise.

    Tuesday
    Mean Intensity Training: This training should include exercises from the Stability and Mobility or Movement phases of the ACE-IFT model. Yoga, Barre and Pilates are also a good choice, as long as the movements are not performed to a certain degree of fatigue. The intensity should have an RPE of 4-7.

    Wednesday
    Metabolic Conditioning, Steady State: Depending on your client's overall training experience, specific goals, and ability to rest, this day may either be another hard workout from the last or benefit phase or a moderately to hard cardiorespiratory workout. If the training is high intensity or demanding (ie 7-10 RPE), Thursday will be a low intensity activity day for active recreation or a pure day of rest for passive rest. If the training is moderate (ie 5-8 RPE), it is possible to switch to load or power training on Thursday. An indoor cycling, dance or circuit training class is a good choice on this day.

    Thursday
    Depending on the training on Wednesday, this day will be either high intensity (ie 7-10 RPE) training from the load (power) or power (power) phases of the ACE IFT model or a low-intensity day for active rest or a pure rest day for passive rest.

    Friday
    Low intensity training: This day helps to relieve the stress of the week. While your clients may want to skip the gym on a Friday, this is the ideal day for a bodyweight workout where you can use a device like the TRX Suspension Trainer, a yoga class, or a guided meditation to reduce the overall physical picture Burden of the week. Regardless of what your customers have chosen, the intensity of your workout should be 4-6 RPE.

    Saturday
    Choose your own training: If your customers like to be active outdoors, this will be their toughest workout of the week because they have time to do their favorite activities. If exercising is their activity, this will be the day when they can train the hardest when they have enough rest (ie 9-10 RPE). If your client's Friday night plans contained adult drinks while you were with friends, a low to medium intensity workout is the better choice.

    . 4 After all, there is no real way to train, and your clients will focus on the types of exercises they like the most. Each customer launches the ACE IFT model with an intensity that meets their immediate needs. While it is quite possible to do exercises from any of the four phases at any time during a workout, beginners or less suitable clients are more likely to succeed (and stick to their training program) as the intensity of the workout you set influences will be fit for fitness

    When a client's body adapts to the physical needs of lower intensity exercises, he will develop the ability to take on more sophisticated workouts. Do not press the intensity too fast as too fast progress can result in injury. If an exercise feels easier for a client, increase the challenge by increasing resistance, adding more repetitions, performing another sentence, or reducing the amount of silence between sentences. And help your clients plan their workouts during the week – even if they do not train with you, they should know what activities they should do (or when they should rest) to further their goals.


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