Strength Training Articles

movement By Fred Hoffman Strength Training Class Warm-Ups O nce upon a time, group fitness instructors started their strength training classes with a relatively static warm-up that consisted of single-joint movements, such as head circles, shoulder rolls backwards and forwards, and hip swings side to side. As the industry progressed, warm-ups became more varied and we branched out--maybe too f...

Power Training for the Core By Tom Seabourne, PhD Karate masters have known for centuries how to harness core power, the next logical step to putting some punch into your client's fitness program. ow many possible ways can a personal trainer serve up abdominal exercises before a client loses interest? Core programs once focused primarily on sit-ups and crunches, but creative adaptations today have...

MOVING THE BODY Training movements and not muscles may be the paradigm shift needed for today's functional conditioning. By Chuck Wolf, MS W e are all athletic performers. Whether an elite athlete or weekend warrior, a patient in rehabilitation or casual exerciser, each of us must meet the For example, during a biceps curl you must overcome the forces of the weights, forearm and gravity during ...

research update By Jeff M. Reynolds and Len Kravitz, PhD Resistance Training and EPOC fter cardiovascular exercise or weight training, the body continues to need oxygen at a higher rate than before the exercise began. This sustained oxygen consumption is known as excess postexercise oxygen consumption (EPOC). Originally referred to as oxygen debt, this postexercise state was first hypothesized ...

research update Heidi M. Weingart, MA, and Len Kravitz, PhD Resistance Training and Bone Mass esearch has begun to emphasize the potential benefits of adding resistance training to an exercise regimen, especially for elderly persons. Among the benefits for seniors are improved strength, bone mineral density and daily living performance, which can raise independence for this population while low...

movement By Karen Asp, MA Get Tough With Tubing W ith so much new equipment emerging all the time, it's easy to forget about those tried-and-true elastic tubes and bands. But guess what? They are making a strong comeback in group fitness classes. And for a good reason: Used well, they really work! If you review a few principles and get a creative jumpstart, you can rediscover elastic resistanc...

By Leigh Crews Group Resistance Training: Guidelines and Safety Suggestions Editor's note: This article is the fifth of a five-part series on guidelines and safety suggestions for various group fitness modalities. The genesis for these articles is you, the IDEA member. In our most recent readership survey, 100 percent of respondents said they wanted to see more space in IDEA publications devoted ...

research UPDATE By Todd Astorino, MS, and Len Kravitz, PhD Glycogen and Resistance Training T he role of glycogen (stored carbohydrate in muscle) in aerobic exercise has been associated with increased work output and duration (Haff et al. 1999). Carbohydrate is the body's preferred substrate during endurance exercise, due to its efficient energy yield per liter of oxygen consumed. Previous re...

One of the most common mistakes exercisers make during strength training is to use momentum. For everyday movements, the use of momentum is normal and adaptive. It is the body’s way of conserving energy, particularly during running, throwing or pushing activities. But during strength training, momentum is counterproductive because it decreases the work a muscle does, thereby decreasing the effectiveness of the exercise. What’s worse, it is dangerous to the joints and spinal cord, since it overloads these areas, causing unnecessary “wear and tear.”

andout Strength Training for Kids Do you want your kids to grow strong muscles and bones, shed fat and build self-confidence? Are you looking for an activity that will excite an overweight child about the joys of exercise? Strength training could be the solution. Here are answers to commonly asked questions about youth strength training from two experts in the subject: Wayne L. Westcott, PhD, fitn...