Update - EuropeActive

Transcription

Update
issu e 40 - JA N/F EB 2015
New Website
Launched
European
Health &
Fitness
Forum
Optimal
Strength
training
i s s ue 4 0 - JAN / F E B 2 0 1 5 - pa g e 2
EuropeActive NEWS
EuropeActive Launches New
Website
www.europeactive.eu
We are delighted to announce the launch of the new EuropeActive website. The new
site will replace the old EHFA site as we make the final steps in the transition to
EuropeActive.
The launch of the new website, which offers quick and easy access to essential
information on EuropeActive’s EU Affairs, Events, projects and latest news, is part of
the our on-going effort to enhance the quality and availability of information to both
members and the health, fitness and activity sector in Europe and throughout the world.
The website boasts a modern, colourful design and is created with the user experience
firmly in mind with more efficient access to our resources. The site is also designed
using the latest technology and is compatible with today’s browsers and mobile
devices.
In addition, the new site includes a members area where current EuropeActive members
may access to the new “Knowledge Centre’ – an online portal where our latest research
and publications are available. Full details to be released shortly.
We encourage you to explore the new website at www.europeactive.eu
www.europeactive..eu
European Health
& Fitness Forum
Full Programme Released
European Health & Fitness Forum (EHFF)
Congress Center Nord, Exhibition Centre
Cologne, Germany
08 April 2015, 09.00 - 22.30
We are delighted to release the full programme for the 2nd
European Health & Fitness Forum.
Following on from the success of last years ‘sold out’ event,
EuropeActive and FIBO invite you to discover the impact of
motivation and behaviour change on member retention rates
and overall fitness sector developments at the 2nd European
Health and Fitness Forum (EHFF), which will be held as the
opening event of FIBO 2015, on April 8th in Cologne.
This full one day programme welcomes presenters from
around the world who will share their expertese and insights
during ‘the’ networking event for the European health, fitness
and activity sector.
Regsiter now to guarantee your place and join EuropeActive
and key policymakers, health experts, insurance companies,
associations and leading stakeholders from the European
health & fitness sector for one of the most important fitness
events of the year.
You can view the programme and register for the European
Health & Fitness Forum (EHFF) on our new website;
www.europeactive.eu/events/ehff-2015
Note...member discount rate ends 28th February 2015
L’IMPORTANZA DELLA REGISTRAZIONE
EUROPEA PER I PERSONAL TRAINER
by Thomas Rieger, Standards Council Chair
Il settore del fitness europeo serve più di 46 milioni di
consumatori, genera 25,2 miliardi di euro di fatturato ed impiega
400.000 persone con 46.500 strutture. Questi numeri sono
impressionanti ed il settore ha un notevole potere di mercato
essendo in grado di formulare i propri interessi politici con
un’unica forte voce.
EuropeActive, in precedenza nota come l’European Health & Fitness Association
(EHFA), è stata fondata nel 2001 ed è l’istituzione guida che rappresenta il settore del
fitness europeo. L’organizzazione è inoltre un ente che stabilisce degli standard per
garantire la massima qualità nell’allenamento del cliente attraverso il proprio Standards
Council. E’ stata formulata una gamma diversificata di livelli professionali dal European
Qualification Framework (EQF) in cui EuropeActive ha inciso significativamente. L’EQF è
basato su una decisione politica dell’Unione Europea e probabilmente costituirà il gold
standard in Europa.
Le Associazioni di certificazione (come ad esempio ISSA Europe) così come i
loro CFT possono trarre grandi vantaggi da EuropeActive perché accedono ad un
sistema di accreditamento validato dagli European standards. Questo percorso è
stato implementato come risposta ai principi stabiliti nella Dichiarazione Europea di
Copenhagen per la valutazione delle scuole di formazione professionale.
Ma come può una Associazione Certificatrice ottenere il riconoscimento? Dopo aver
ricevuto la richiesta, l’EuropeActive Accreditation Unit (EAU) valuta la struttura, i
contenuti didattici, i risultati degli esami e si assicura che gli studenti, al termine del
percorso formativo, possano dimostrare la capacità e le competenze richieste dagli
standard di EuropeActive. In seguito, le organizzazioni sono autorizzate ad utilizzare
gli standard EuropeActive e il loro logo approvato. Una volta che la certificazione
viene rilasciata i diplomati possono registrarsi nell’albo European Register of Exercise
Professionals (EREPS). EREPS è un ente indipendente per la registrazione di tutti
gli istruttori, gli allenatori e gli insegnanti che lavorano in tutta Europa nel settore
dell’allenamento e del fitness e vengono inseriti in un database centrale. Il registro
degli operatori è la vera chiave per rinforzare la posizione di personal trainer poiché la
registrazione EREPS rende la certificazione valida in tutta Europa.
I membri devono anche accettare e rispettare il Codice della Pratica Etica che definisce i
diritti, le responsabilità e i principi dell’essere un professionista dell’allenamento. Inoltre,
EREPS supporta le Associazioni certificatrici fornendo linee guida per l’aggiornamento
continuo e per sviluppare la loro operatività. Assumere collaboratori certificati EREPS
aiuta il miglioramento del proprio business grazie alla qualità certificata. EuropeActive
ha recentemente firmato un Memorandum of Understanding and Trust con cinque dei
maggiori enti certificatori.
Informazioni circa il tema dell’accreditamento per gli erogatori di istruzione si possono
trovare al seguente sito web http://www.ehfa-standards.eu/?q=node/5
Informazioni sulla registrazione EREPS si possono trovare presso; www.ereps.eu.com
EuropeActive NEWS
The FIBO INNOVATION TOUR
in London, Madrid, Paris and
Copenhagen: all eyes on FIBO and
the future of the industry
Fitness should be effective, fun and health-promoting while being easy to integrate into
everyday life and accessible to all segments of the population – challenges the fitness
industry can no doubt master. The FIBO INNOVATION TOUR presented the market’s
latest insights, developments and ideas on its just-finished trip through Europe.
In January and February 2015, some 350 fitness industry representatives, including
CEOs, managers, buyers and strategists from major national fitness chains and
associations, came together in London, Madrid, Paris and Copenhagen. They heeded
the call issued by the fitness trade fair FIBO and the European industry association
EuropeActive to attend a series of exclusive one-day seminars as part of the second
FIBO INNOVATION TOUR. The event was aimed at exploring opportunities for studio
operators to enhance their positioning in the market.
Ideas, inspiration and innovation
From complete-package to niche providers, from high-end studios to low-budget clubs
– all studios have one thing in common: increasing the retention rate is the single
biggest challenge of the industry. The sustained fitness, wellness and health boom
notwithstanding, too many members quit too soon. Some 46 million members are
enrolled in fitness centres across Europe. But what keeps members around long-term?
What’s possible in the current market? Which concepts are the right ones? Those were
the questions FIBO INNOVATION TOUR speakers focussed on.
Competitiveness, fun, efficiency, success – all play a part in motivating exercisers.
Another key factor is finding an easy way to get started working out. New technological
developments are changing the face of the industry. Networked devices and wearables
enabling the analysis of data on physical condition and exercise success are steadily
trending up. FIBO offers a plethora of new solutions in this area, and many of them were
featured at the tour. Technologies make organising competitions easier, thus motivating
exercisers to perform better – both inside and outside the studio. One example:
Technogym’s “Let’s Move for a Better World” initiative. The community aspect plays a
role here, too.
The same is true for the group fitness segment, because working out in a group is fun
and contagious. “This will help make more people getting active and stay active”, said,
for example, Mia B. Smith, PILOXING Academy LLC.
Continuing its run as a highly sought-after trend is functional training. Offering a brandnew workout experience, it could be pivotal in revolutionising the customer experience,
according to the Escape Fitness lecture.
i s s ue 4 0 - JAN / F E B 2 0 1 5 - pa g e 1 0
Fitness industry market data and research results
Keynote speeches served to effectively link the presentations on different segments of
the industry. Visiting speakers included Dr. Paul Bedford, aka the “Retention Guru”, and
national officials from Deloitte.
For each of the countries visited, Dr. Paul Bedford presented market data on retention
rates among members of a wide range of studio concepts. His survey of 23,000 gym
members in London, for example, showed that only about half remain fitness studio
members for a year, while only 12 per
cent stay for four years. The retention
specialist’s goal is to support the sector
in delivering measurable customer
experience improvements in order to
retain members and thus ultimately to
increase earnings
Deloitte presented key data on the
European fitness market to FIBO
INNOVATION TOUR visitors. The
“European Health and Fitness Market”
lecture provided a comprehensive
industry overview, complete with
rankings and operator profiles, the
latest mergers and acquisitions, market
perspectives, manufacturer snapshots, a rundown of the European market overall and
an assessment of the individual markets.
Industry lectures
Speakers from the industry – all familiar faces from FIBO – each took a segmentspecific look at the sector. They represented the various exhibition segments found at
FIBO. The major equipment manufacturers gym80 International and Technogym, for
example, were on hand to present their innovations. Also participating from the Training
Equipment segment were miha bodytec with the company’s EMS technology and eGym
with software solutions for member support. Representing the Interior segment was C
+ P Möbelsysteme. Escape Fitness and Protective Comfort Group/Pavigym presented
Functional Training concepts. PILOXING exhibits at FIBO PASSION, while five®-Konzept
and fle.xx – The Spine Solution exhibit at FIBO MED. Covering the Consulting & Services
segment, VirtuaGym highlighted a new software development.
www.fibo.de
INDUSTRY EVENTS
International Health & Fitness
Congress...An Invitation from GR.A.F.T.S
International Health & Fitness Congress
When:
March 13-15th 2015
Where:
Thessaloniki, Greece
GR.A.F.T.S. organises the 24th International Health & Fitness Congress on March 13-15
in Thessaloniki. This event is clearly the most prestigious and comprehensive of tis kind
for exercise professionals at national level. Additionally, this Congress is the largest
fitness educational event in Southeastern Europe and has always some participants
from Balkan countries.
On behalf of GR.A.F.T.S. and as a Member and Accredited Provider of EuropeActive we
are able to give you the possibility to invite to this event all the EREPS members from all
around Europe. It would be great if you could add a page with the attached poster within
the upcoming issue of EuropeActive’s online Journal.
The Congress includes 3 different Halls (Group Fitness, Personal Training, Body
Spirit) and presents the cutting edge in fitness industry both through master classes,
workshops, lectures. Almost half of the sessions will be provided in english from
international presenters (USA, Hungary, Italy, Brazil, Germany) with the support of
credible and respected fitness organisations based in the United States and Europe
(ACE, IWI, Pilardio).
Lastly, we have the possibility to invite any EREPS member outside Greece and Cyprus
by giving a voucher with a huge discount (-60%) for a full pass (3 days only 45 euro at
reception).
The full programme is available on the website for anyone who wants to get more
information about the sessions;
http://grafts.gr/
INDUSTRY NEWS
New Charter to be unveiled to
get many more disabled people
active
More sport and physical activity providers will be
asked to commit their support to a new Charter, which
aims to improve the number of active disabled people.
The English Federation of Disability Sport’s Charter
for Change will be unveiled by Baroness Tanni GreyThompson and Gerry Sutcliffe MP at an important
occasion within the Houses of Parliament on Tuesday
24 February. The Charter outlines the key changes needed to ensure many more
disabled people can reap the benefits of being active for life.
The charity’s Honorary President, Baroness Tanni Grey-Thompson, will launch the
English Federation of Disability Sport’s (EFDS) Charter for Change in an evening session
also hosted by Gerry Sutcliffe MP (Chair of the Disability Sports All Party Parliamentary
Group). The event will help many get out of the starting block to make real changes
that will lead to many more disabled people accessing and continuing in sporting
opportunities.
Calling for more providers to commit to the Charter for Change, Baroness Tanni GreyThompson said:
“Being active has so many social, health and economic benefits for everyone. So it is
concerning that more organisations do not prioritise disabled people’s activity in their work.
We know it is not one simple change needed to improve the continual low numbers of active
disabled people. It could involve many short or long term changes. I am delighted to be a part
of the Charter’s launch and hope to see more organisations commit to change.”
In January, figures released for Sport England’s Active People Survey 8 showed
121,700 fewer disabled people participated in the period October 2013-2014 since
the previous recording. The main reductions were in swimming, athletics and fitness
and conditioning. The gap between non-disabled and disabled people’s participation
has widened, with less than half the number of disabled people taking part in sport or
physical activity for 30 minutes once a week, compared to non-disabled people.
However, research shows that most disabled people are not as active as they would like
to be and that demand is not being met. EFDS’s Lifestyle Report released in 2013 found
that seven in ten disabled people want to increase their physical activity.
The Charter for Change is a result of EFDS and its partners’ rising concern over the low
participation rates and the increased gap between disabled people’s and non-disabled
people’s activity. EFDS believes that everyone, especially those within Government,
sport, fitness, health, third sector and media, as well as those in wider communications,
have the power to change minds and increase the number of active disabled people.
Barry Horne, EFDS’s Chief Executive, said:
“Through research, we can see the obvious trends in barriers, behaviours and attitudes in
sport and physical activity for disabled people. To improve participation, organisations
need to firstly, address their own strategies and delivery methods, and then commit to make
the changes. Showing commitment to our Charter will help to raise awareness of disabled
people’s right to be active, with the long term goal to see many more active disabled people.”
Among those concerned about their own sport’s drop in disabled people taking part
is the Amateur Swimming Association (ASA). The number of disabled swimming
participants taking part once a week dropped by 37,000 in the past 12 months. This is
a particular concern as disabled people have consistently recorded swimming as their
top sport choice.
Determined that their sport will increase the number of disabled people swimming, ASA
will be the first National Governing Body of sport to sign up to the Charter for Change.
Their Chief Executive, Adam Paker, who will speak at the launch, said:
“Swimming is an inclusive sport with a great deal to offer disabled people of all swimming
abilities as both a recreational activity and a way of enhancing health and wellbeing. It also
provides an opportunity for people to compete at all levels, including on the international
stage.”
“Despite recent participation figures, swimming remains the most popular sport for disabled
people. We are committed to working with our partners to identify and overcome any barriers
to engagement to ensure that every person has the opportunity to take part in swimming and
make it a habit for life.”
One in five of our nation’s population is a disabled person. As a large proportion of all
communities, EFDS believes that disabled people should have every opportunity to be
as active as non-disabled people. Physical activity can make a fundamental difference
to disabled people’s quality of life, increase independence and benefit our economy and
yet disabled people’s activity levels remain low.
The Charter sets out what disabled people say they need to make this possible and
outlines three asks:
1. Everyone involved in providing sport or physical activity will support disabled
people to participate.
2. Disabled people will have the same opportunity as non-disabled people to be active
throughout their lives.
3. All communications about sport and physical activity will promote positive public
attitudes towards disabled people’s participation.
For more information on the Charter and how you can commit your support, visit;
www.efds.co.uk/charter and follow the hashtag #EFDSCharter on the night.
INDUSTRY EVENTS
Date: March 13th, Friday
Time: 14:00 - 17:00
Location: Zagreb fair, Avenija Dubrovnik 15
Hotel accommodation: Hotel ARCOTEL Allegra, Branimirova 29
Accreditation pick up: Conference welcome zone - Zagreb fair entrance south
First meeting point: Zagreb airport - official event car CACTUS CITROEN at the exit
Conference panel discussions:
1. Conference Panel Discussion: Friday, March 13th, 14:00 - 15:20
Official Fitness Education - models, options and examples
Moderator: Orlando Lopac, prof., CEO and founder of Orlando Fitness Group and Beauty
days and fitness project Panelists and topics:
• Cliff Collins, Director of Programmes EuropeActive (Formerly EHFA). 10 minutes
presentation: Technical aspects of EU policy in education and how EuropeActive
has developed its standards and the European Register of Exercise Professionals.
• Julien Drouot, ex Director of the Cles-Sport school, now founder and director of the
new school: Evolve Formation France. 10 minutes presentation: Relation with the
Ministry of education, advantages and disadvantages in correlation with the state
university, modules/types and programs
• Hrvoje Sertić, prof.dr.sc. Head of the Study Center for Coach Education Department
at Faculty of Kinesiology and Igor Jukić, prof.dr.sc. councilor for business and
finances at Faculty of Kinesiology. 10 minutes presentation: Keeping up with new
trends or emphasis on tradition and experience? If so, how to keep pace with new
and rapid innovations in fitness or if so not, then how to compete with private
universities?
• Matija Dunaj, prof. - founder and principal of “Fitness učilište” - one of the first and
rapidly growing private fitness schools, recognized and verified by the Ministry of
Science, Education and Sports. 10 minutes presentation: Modules of professional
programs, experience so far and the main issues of further development
• Ozren Jureković, CEO and Member of the Board of the VERN, first Croatian private
university of applied sciences. 10 minutes presentation: VERN sport department,
VERN fitness school - why and how?
• Tomislav Paškvalin, dipl. iur. or Sabina Glasovac- Assistant Ministers of Ministry
of Science, Education and Sports. 10 minutes presentation: The role and tasks of
the ministry in the field of adult education, quality control and expectations of the
profession
• 20 minutes of open discussion, questions and comments
20 minutes coffee break and time scheduling for personal meetings on Saturday
2. Conference Panel Discussion: 15:40 - 17.00
Fitness institutions - the role and tasks
Moderator: Orlando Lope, prof., CEO and founder of Orlando Fitness Group and Beauty
days and fitness project Panelists and topics
• Dušan Gerlović, President of Fitness Association of Slovenia. 15 minutes
presentation: Roles, tasks and objectives of the Association, obstacles and
problems in the work that can be seen in the future
• Nina Stojadinović, MSc, President of the Fitness Licensing Committee of the
Alliance of Recreation and Fitness in Serbia - SRFS and Secretary General of the
Association of Licensed Fitness Instructors and Trainers - ALFIT. 15 minutes
presentation: The system of education and licensing of fitness professionals in
Serbia
• Stjepan Heimer, prof.dr.sc, President of Croatian association for health and fitness.
15 minutes presentation: Roles, tasks and objectives of the Association, obstacles
and problems in the work that can be seen in the future
• Cliff Collins, Director of Programmes EuropeActive (Formerly EHFA). 15 minutes
presentation: The current picture of the European fitness sector – the facts, figures,
what is happening, priorities and future opportunities.
• 20 minutes of open discussion, questions and comments
For further information and to book your place for the event please go to;
http://www.skok.in/
Hot line: +38598450424
INDUSTRY NEWS
Otago strength and balance
exercise programme to prevent
falls
Falls and Frailty
Falls and consequent injuries are a huge problem for
older people, their carers’ and the health professions (1).
Three quarters of people living in residential care fall
repeatedly every year. Hip fractures and consequent loss
of independence are the worst consequence, but fear of falling following a fall, and
avoidance of activity, mean that older people often start a vicious circle of lack of
physical activity which further reduces their ability to stay upright if they trip (2). Low
muscle strength and poor balance are two of the most commonly found risk factors in
older people who fall (1,2) and these components of fitness are specifically targeted in
the OEP.
By improving strength and balance and reducing fear of falling, the OEP can not only
reduce falls (3-5), but make people more steady on their feet, therefore broadening their
social activities and reduce isolation and loneliness. Recent work suggests group OEP
exercise also improved cognitive function and quality of life among older participants
(6).
Over a third of over 65 year olds
and a staggering half of all over
85 year olds fall every year
The Origins
Prof. John Campbell and dr. Clare robertson, based in New Zealand at the University
of Otago, are the authors of the Otago Exercise Programme (OEP). The efficacy of the
programme was tested in a series of four randomised controlled trials from 1997 to
2005 (3-5) and more recently a number of trials by independent researchers in Australia
and the UK (6,7). The programme of exercises is cost effective for those aged 80+ and
cost neutral for those aged 65+ (8).
Over 3,000 older participants have performed the Otago strength and balance exercises
three times a week for a year in their own homes (or 6 months in a group) with guidance
on exercise technique, support, motivation and progression from a trained professional
(physiotherapist; nurse trained by a physiotherapist; exercise instructor). The studies
showed an overall decrease in falls by about 35%. Although a limited number of other
research studies have shown a higher percentage decrease in falls following strength
and balance exercise, these have not involved such high numbers of participants nor
have the exercises been “put to the test” in such a high number of trials with such
evidence of cost effectiveness, therefore the OEP is considered to be the jewel in the
crown of falls exercise research.
It was this evidence that led
to Later Life Training (LLT)
to contact the authors and
collaborate with them to provide
training courses for health
and exercise professionals
resulting in The Otago Exercise
Programme Leader’s Course
in the UK in 2006. Since 2012
LLT have been providing
Cascade Training across
Europe within the ProFouND
(Prevention of Falls Network
for Dissemination) project (9),
in order to spread evidence
based practice and support the European Innovation Partnership on Active and Healthy
Ageing (10). The overarching target of this partnership will be to increase the average
healthy lifespan by two years by 2020.
Who can Benefit?
The OEP provides a natural intermediary exercise opportunity for older people who are
functionally more able than those who attend chair- based exercise sessions but who
are probably too frail and/or unsteady to participate in a general older person’s exercise
session (usually provided by leisure services and independent exercises instructors).
Most importantly, the OEP includes balance exercises in combination with strength
exercises that target the leg muscles. This combination is known to have the best
effect on an older person’s balance, and therefore falls risk, so this programme is highly
suitable for older people who are already falling or are fearful of falling. Fear is present
in more than 50% of fallers and, interestingly, up to 40% non-fallers (2). It is a risk factor
for falls in its own right. The OEP is also very flexible in where the older person can
perform their exercises. The original OEP was performed in the person’s home on days
and at a time that was convenient for the individual but the OEP is now also offered
as group exercise sessions for those who prefer the social and motivational aspects
of exercising with others. There is also evidence to support a quicker improvement in
strength and balance in those who exercise in groups (11).
Standardised delivery
Although the OEP is available to download from the internet, LLT wanted to achieve
higher standards of delivery of these exercises in terms of exercise technique, and
therefore safety and effectiveness of the programme across falls and exercise
services via effective training of health and exercise professionals. The partnership
between LLT and the OEP authors was therefore developed, with LLT designing the
training package and writing and producing the training course materials. The only
equipment required is a set of ankle cuff weights for each participant. Much expertise
was gleaned from the OEP authors not only with regard to the implementation of the
intervention itself but more pertinently in terms of training OEP leaders, as they had
originally trained nurses for the 2001 studies.
OEP Training in the UK
The first Otago Exercise Programme
Leader’s Course pilot was taught in the
UK in 2006 Since then Later Life Training
(LLT) has successfully trained over
4000 instructors in the UK and achieved
exemplary reach to older people with a
history of falls through their evidence
based, nationally standardised and
accredited training. During this time the
course content continues to be updated
as a result of evidence and guidance.
Professionals accessing the training
include physiotherapist and rehabilitation
assistants, occupational therapy assistants and technical instructors, specialist
nurses, exercise instructors, sports coaches, social care workers, and sheltered
housing wardens. Ideally all OEP trained leaders have access to advice/supervision by
a physiotherapist but some models in the UK have linked into occupational therapists
and postural stability instructors (NVQ Level 4 specialist exercise instructors) for advice
on progression, tailoring exercises or other issues that the OEP leaders may have
with their clients. The UK’s Department of Health have recommended the OEP in their
‘Prevention Package’ (12) and the UK’s Royal College of Physicians audit of exercise
provision in falls services showed that 41% of services employed trained OEP leaders
(13).
OEP Training in Across Europe –
ProFouND
The Prevention of Falls Network for
Dissemination (ProFouND) (9) is an
EC funded initiative dedicated to the
dissemination and implementation of best
practice in falls prevention across Europe.
ProFouND aims to influence policy and to
increase awareness of falls and innovative
prevention programmes, amongst health and
social care authorities, the commercial sector,
NGOs and the general public. Through this
work ProFouND aims to facilitate communities of interest and disseminate the work of
the network to target groups across the EU.
Later Life Training are leading on a work package of ProFouND to deliver tutor training
to health and leisure professionals across Europe and linking with REPS Europe and
other organisations (such as physiotherapy councils) to ensure that the training
OEP reduces falls risk and improves
cognitive function and quality of life
among older participants
courses delivered by these tutors in their own regions is accredited and quality assured.
The aim, once initial tutor training is complete, is to have a network of at least 60 CTs
across 15 regions cascade training at least 2 new instructor courses a year (to 10-15
new instructors) each year – so that the network of trained instructors grows each year
across Europe. Depending on how many older people each instructor works with over a
year, based on the UK experience, this will have the potential reach of 43,000 to 140,000
older people a year receiving effective falls prevention exercises.
So far, LLT have provided training to 44
Cascade Trainers in Germany, Austria,
Switzerland, Sweden, Norway, Greece
and Cyprus. Training has been booked for
Spain, Italy, Hungary and the Netherlands
for 2015. In Germany, many Insurance
Providers now reimburse older people
for part of the expense of receiving OEP
training as they have realized the benefits
of such evidence based exercise.
Find out more
If you are interested in finding a Cascade
Trainer near you, so you can become an
OEP Leader in your area and improve the
lives of older people who fall, visit the
ProFouND training portal website (14). To
read more about the OEP Training in the
UK and LLT, visit the LLT website (15).
Professor Dawn Skelton
Bex Townley
Sheena Gawler
Visit the Later Life Training website: http://www.laterlifetraining.co.uk/
References
[1] World Health Organisation. Global Report on Falls Prevention in Older Age. WHO, Geneva, 2007. [http://www.who.
int/ageing/publications/Falls_prevention7March.pdf]
[2] Todd C, Skelton DA. What are the main risk factors for falls amongst older people and what are the most effective
interventions to prevent these falls? How should interventions to prevent falls be implemented? World health
organisation, Health Evidence Network, Denmark 2004 . [http://www.euro.who.int/__data/assets/pdf_file/0018/74700/
E82552.pdf]
[3] Campbell AJ, Robertson MC, Gardner MM et al. Randomized controlled trial of a general practice programme of home
based exercise to prevent falls in elderly women. British Medical Journal 1997; 315: 1065-69. [http://www.ncbi.nlm.nih.
gov/pubmed/9366737]
[4] Robertson MC, Devlin N, Gardner MM et al. Effectiveness and economic evaluation of a nurse delivered home exercise
programme to prevent falls. 1: A Randomised Controlled Trial. British medical Journal 2001; 322: 697-700 . [http://www.
ncbi.nlm.nih.gov/pubmed/11264206]
[5] Campbell AJ, Robertson MC, La Grow SJ et al. Randomised controlled trial of prevention of falls in people aged > or =75
with severe visual impairment: the ViP trial. British Medical Journal 2005; 331(7520): 817-23. [ http://www.ncbi.nlm.nih.
gov/pubmed/16183652]
[6] Liu-Ambrose T, Donaldson MG, Ahamed Y et al. Otago home-based strength and balance retraining improves
executive functioning in older fallers: a randomized controlled trial. Journal of American Geriatric Society 2008; 56(10):
1821-30. [http://www.ncbi.nlm.nih.gov/pubmed/18795987]
[7] Iliffe S, Kendrick D, Morris R, Masud T, Gage H, Skelton D, et al. Multi-centre cluster randomised trial comparing a
community group exercise programme with home based exercise with usual care for people aged 65 and over in primary
care. Health Technology Assessment 2014; 18(49):vii-xxvii, 1-105. [http://www.ncbi.nlm.nih.gov/pubmed/25098959]
[8] Davis JC, Robertson MC, Ashe MC, Lui-Ambrose T, Khan KM, Marra CA. International comparison of cost of falls in older
adults living in the community: a systematic review. British Journal Sports Medicine 2010; 44(2): 80-9. [http://www.ncbi.
nlm.nih.gov/pubmed/20154094]
[9] ProFouND Website [http://profound.eu.com/about/wp5-best-practice-exercise-regimen-network-development/]
[10] EIP AHA Website [http://ec.europa.eu/research/innovation-union/index_en.cfm?section=active-healthyageing&pg=about]
[11] Kyrdalen IL, Moen K, Røysland AS, Helbostad JL. The Otago Exercise Program performed as group training versus
home training in fall-prone older people: a randomized controlled Trial. Physiotherapy Research International 2014; 19(2):
108-16. [http://www.ncbi.nlm.nih.gov/pubmed/24339273]
[12] Department of Health. Prevention Package. Falls and Fractures: Exercise Training to prevent falls. DoH, London, 2009.
[http://webarchive.nationalarchives.gov.uk/+/www.dh.gov.uk/en/Publicationsandstatistics/Publications/dh_103146]
[13] Royal College of Physicians. Older people’s experiences of therapeutic exercise as part of a falls prevention service
2011. RCP, London 2012. [https://www.rcplondon.ac.uk/projects/falls-patient-and-public-involvement]
[14] LLT Website - http://www.laterlifetraining.co.uk/courses/otago-exercise-programme-leader/
[15] ProFouND Training Portal - http://profoundtraining.dat.demokritos.gr/mod/page/view.php?id=59
“MOTIVAZIONI E PROGRAMMAZIONE
NEL CARDIOTRAINING”
di Stefano Zambelli
In molte nazioni industrializzate occidentali la metà dei decessi è causata da malattie
cardiovascolari, determinate in massima parte dalla aterosclerosi. Il risultato finale
del processo è rappresentato da un ridotto apporto di sangue e ossigeno ad organi e
tessuti, con gravi conseguenze a carico del cuore (cardiopatia ischemica), del cervello
(ictus), dei reni (insufficienza renale) e dei distretti periferici (insufficienza arteriosa
periferica). Numerosi studi
epidemiologici negli ultimi 40 anni
hanno evidenziato che lo sviluppo
e la progressione dell’aterosclerosi
sia significativamente favorito da
alcune condizioni negative, dette
“fattori di rischio cardiovascolare”,
i più indagati dei quali sono:
l’ipercolesteremia, il fumo di
sigaretta, l’ipertensione arteriosa,
l’obesità, il diabete mellito, l’età,
il sesso maschile, gli eventi
cardiocircolatori precedenti.
Molte altre indagini hanno
uniformemente dimostrato una
ridotta mortalità e morbilità
generale, ed in particolare
cardiovascolare, nei soggetti più allenati (negli atleti l’incidenza di queste patologie è
pressoché nulla) e che i sedentari hanno un “rischio relativo” approssimativamente
doppio di sviluppare una cardiopatia ischemica rispetto agli allenati.
Il fattore sedentarietà ha una rilevanza simile a quella degli altri fattori di rischio, ma la
percentuale di popolazione inattiva è di gran lunga superiore a quella portatrice degli
altri fattori di rischio, per cui la strada della prevenzione è ovviamente tracciata: passare
da inattivi ad attivi a livello cardiovascolare con un opportuno allenamento. Ricordiamo
che il cuore è l’unico “muscolo” che aumenta il suo
rendimento sotto sforzo rispetto alla condizione di riposo: è quindi un organo
predisposto al lavoro e non al riposo! Gli stessi studi hanno tuttavia evidenziato che
l’effetto preventivo - protettivo dell’attività fisica dura fino a quando il soggetto è in
attività o poco oltre. Un ulteriore problema tecnico per gli operatori del settore è stato
verificare se un’attività meno intensa di quella tipicamente atletica, quindi alla portata
della popolazione generale, avesse un riscontro positivo sul “fitness cardiovascolare”,
nonché programmare correttamente tale attività all’interno dei fitness club, dove,
dalla fine degli anni settanta, si sono diffusi gli spazi per l’allenamento “cardio”
con macchinari sempre più computerizzati e sofisticati. La conoscenza scientifica
(“sapere”) e la competenza tecnica (“saper fare”) degli istruttori non si sono evolute
di pari passo e le lacune nella programmazione del condizionamento cardiovascolare
sono tutt’oggi notevoli.
I meccanismi mediante i quali un mirato, progressivo e completo training fisico
provochi una riduzione del rischio cardiovascolare sono molteplici, e non tutti ancora
completamente noti: in primo luogo un senso di benessere generale ed una riduzione
dello “stress” (attenzione!! Solo se l’allenamento viene alternato ad un ottimale
recupero e non sfoci nel sovrallenamento) che sottostanno ad una migliorata capacità
funzionale generale.
Vi si associa inoltre una riduzione di tutti gli altri fattori di rischio, principalmente:
• riduzione della colesterolemia, ma soprattutto miglioramento dell’intero profilo dei
lipidi plasmatici.
• riduzione di peso in modo “fisiologico” quindi miglioramento della composizione
corporea con diminuzione della massa grassa e mantenimento / incremento della
massa magra.
• riduzione della pressione arteriosa: l’allenamento riequilibra le condizioni
emodinamiche, aumentando la gittata cardiaca e riducendo, proporzionalmente in
misura maggiore, le resistenze periferiche.
Un’attività fisica adeguata è uno strumento efficace nella prevenzione delle malattie
cardiovascolari e per la ricerca del benessere cardiorespiratorio.
Il programma di allenamento (cardio
– training) va tuttavia stabilito
soggettivamente in base ad una
valutazione appropriata delle capacità
funzionali del soggetto, in stretta
collaborazione tra lo staff medico e lo
staff tecnico del centro fitness, per evitare
che nulla sia lasciato al caso e che le
persone siano trattate tutte allo stesso
modo.
L’ORA “IDEALE” DI ALLENAMENTO…
Onde evitare che la programmazione dell’esercizio aerobico sia casuale, e che intere
sale di costosissimi e super tecnologici “attrezzi cardio” siano utilizzati solo come
semplici macchine da riscaldamento/ defaticamento o per passare un po’ di tempo
chiacchierando, per il “cardiotraining” suggerisco le seguenti linee guida generali
(A.C.S.M.):
• FREQUENZA: 3 – 4 giorni/settimana.
• INTENSITÁ: (60 / 85)% HRmax teorica (uomini 220-età, donne 227-età) oppure (50 /
80)% VO2 max o HRR (Karvonen o riserva di frequenza cardiaca)
• DURATA: da un minimo di 8 / 10 minuti ad un massimo di 45 / 60 minuti.
• PROGRESSIONE DI LAVORO: variazione di tempo; variazione di tempo e intensità;
interval trainig (rapporto lavoro recupero da 1:3 a 2:2 a 3:1).
• ATTIVITÁ: tutti i simulatori aerobici (treadmil, step, bike verticale, bike orizzontale,
rowing, scale,
etc.).
Come per altri ambiti
dell’allenamento, anche nelle
attività aerobiche è diffuso
un approccio “quantitativo” a
dispetto di quello “qualitativo”
nelle proposte di allenamento
tipiche di moltissime palestre
italiane. Come si può vedere
dal grafico qui a fianco
qualità è sempre meglio di
quantità: aumentando i giorni
di frequenza e il tempo di
allenamento dell’esercizio
aerobico l’unica cosa che si
ottiene è l’aumento del rischio
infortuni rispetto all’aumento
non significativo dei benefici,
gia ottimali per 3-4 giorni di
allenamento.
In particolare la valutazione iniziale tramite test e/o “fit-check” consentirà tre tipi di
risposta individualizzando lo “stato di forma” del cliente e una programmazione così
articolata:
Casi particolari, per cui si rende necessaria una ulteriore differenziazione rispetto ai
“range cardiaci” sopra proposti:
PROGRAMMAZIONE CARDIO TRAINIG
PERSONA FUORI FORMA FISICA
con VO2 max da 29 a 34 ml/Kg/min
oppure
inattivo da molto tempo o che non abbia mai praticato attività di tipo aerobico
60% - 70% della F.C. max
PERSONA IN MEDIA FORMA FISICA
con VO2 max da 35 a 44 ml/Kg/min
oppure
praticante attività aerobica da almeno 3 mesi
PERSONA IN FORMA
con VO2 max superiore ai 44 ml/Kg/min
oppure
praticante attività aerobica da più di 6 mesi
• per persone sedentarie molto in sovrappeso per cui si rende necessaria un’attività
iniziale a bassissimo impatto sotto ogni punto di vista, consiglio: 55% - 65% Hrmax
per 4 – 6 settimane; successivamente alternare su 4 allenamenti settimanali 2 volte
55% - 65% e due volte 65% - 75% di Hrmax in modo da fornire uno stimolo allenante
per spostare lentamente verso l’alto la “soglia”.
• con un soggetto particolarmente allenato in attività di endurance (es. atleta
amatore) e quindi in ottime condizioni di forma cardiorespiratoria, è conveniente
utilizzare la formula di Karvonen o della riserva cardaca (HRR: Heart Rate Reserve)
che tiene conto della frequenza cardiaca a riposo (RHR) e le percentuali correlate
per determinare un ottimale range di lavoro “cardio”; logico sarebbe anche
utilizzare al posto della Hrmax teorica la vera Hrmax rilevata in gara o durante una
prestazione massimale, dato che l’atleta solitamente conosce.
CORRELAZIONE TRA % DI Hrmax, VO2 max e HRR
Hrmax
VO2 max
65
68
72
76
79
83
87
91
94
HRR
50
55
60
65
70
75
80
85
90
50
55
60
65
70
75
80
85
90
(La percentuale di Hrmax non collima perfettamente con la percentuale di VO2 max)
Copyright: Personal Trainer Accademys
ESEMPIO NUMERICO. Dati: uomo, 40 anni, Hrmax = 192 b/min*, RHR=50 b/min
PROGRAMMAZIONE CON Hrmax teorica: PROGRAMMAZIONE CON HRR (KARVONEN)
220 – età = 220 – 40 = 180 b/min
Hrmax – RHR = HRR
192 – 50 = 142 b/min
RANGE 80% - 85% Hrmax:
RANGE 70% - 75% HRR:
180 x 0,8 = 144 b/min
180 x 0,85= 153 b/min
RANGE
ALLENANT
(142 x 0,7) + RHR = 149 b/min RANGE
(142 x 0,75) + RHR = 157 b/min ALLENANT
*misurata in gara.
Un’ultima semplice nota: utilizzare il cardiofrequenzimetro come strumento per
insegnare al cliente il concetto di controllo del lavoro “cardio”, ma non scartare a priori
la possibilità di controllo manuale (rilevamento del proprio battito cardiaco al polso o al
collo, sui 15 – 20 sec) come alternativa pratica “sempre a disposizione”. Buon battito…
sotto sforzo!
article kindly supplied by
INDUSTRY NEWS
Amsterdam Start-Up Virtuagym Signs
On Europe’s Largest Fitness Chain
Basic-Fit As Client
Rollout of Virtuagym’s fitness platform and apps in 350+ clubs in 4 countries
Virtuagym, the start-up founded by Dutch brothers Paul and Hugo Braam, has signed
Basic-Fit as their newest client. Basic-Fit is the largest fitness chain in Europe and has
signed a contract with Virtuagym for the roll-out of Virtuagym’s coaching solution for all
Basic-Fit locations in 4 countries.
PLATFORM FOR CLUBS AND TRAINERS
Virtuagym offers an exercise and nutrition app for consumers, which has been
downloaded over 5 million times worldwide, making it one of the most popular apps
on this market. Since 2012 the company also offers a solution for health clubs and
personal trainers, which they can offer to their clients in their own branding. In 2013
the start-up received an investment from Sanoma Ventures – the investment branch
of Sanoma Media – which was deployed to boost further growth. By now, over 1200
clubs and personal training companies in 23 countries use Virtuagym Professional. The
signing of Basic-Fit as a client fits Virtuagym’s ambition to become THE platform for
consumers, clubs and personal trainers all over the world. “Basic-Fit is, like Virtuagym,
an export product from the Netherlands with an ambitious expansion drift,” says Hugo
Braam, co-founder of Virtuagym. “For Basic-Fit we had to translate our system into
French and Spanish right away. This will help us to actively serve those markets as
well.”
SELF-MANAGEMENT
Basic-Fit members gain access to Basic-Fit Online, a platform and mobile app, where
they can track their workouts, nutrition and progress. Virtuagym’s main advantage
is that it can be deployed as a supporting tool for a personal trainer, but also as a
self-management solution. This way, members can work towards their personal
fitness goals at their own pace. This is in line with Basic-Fit’s business formula, which
emphasizes members working out individually. René Moos, Basic Fit’s CEO: “We’re
always on the lookout for innovations in the fitness industry and we want to be a leader
in innovation. Like Basic-Fit, Virtuagym is a leader in their field. We’re very pleased with
this new co-operation between two Dutch companies of international stature.
ABOUT BASIC-FIT
Basic-Fit is Europe’s largest fitness chain. In total, the chain has over 350 locations
in Europe, including in Belgium, France and Spain. Basic-Fit is managed by CEO René
Moos and CFO Hans van der Aar. For more information, see www.basic-fit.nl.
ABOUT VIRTUAGYM
Virtuagym develops software for consumers, health clubs, personal trainers, physical
therapists and corporate health. It consists of a social platform with solutions for
exercise, nutrition and progress tracking. For its professional clients, Virtuagym offers
the system in their own branding, in combination with solutions for membership
management, automated online booking and invoicing. This makes it a unique all-in-one
solution on the market. Virtuagym is run by a team of 23 people, based in Amsterdam,
supporting clients all over the world.
Want to learn more about Virtuagym? Go to;
www.virtuagym.com/software
EuropeActive NEWS
EuropeActive Welcomes
Top-Gym as a New Member...
TOP-GYM, the official distributor of Life Fitness and Hammer Strength in Poland is
happy to join EuropeActive as a member.
“We hope to contribute to the development of fitness industry in Europe, sharing knowledge
about Polish fitness market, which has rapidly accelerated during last two years”
admits Maciej Wolny, the co-owner of the company, adding
“we notice growing need for education among the polish managers and health club owners.
Yet, few years ago the Polish fitness landscape was dominated by single operators, but it is
rapidly changing as more and more foreign low cost fitness chains are launching its activity
in Poland, and the competition among the suppliers as well as the clubs has become much
tougher”.
Among them that’s why we created the Life Fitness Academy division, to help personal
trainers as well and managers to hone their skills and to offer additional value to our
services, but we also have supported all kind of educational events in Poland.
We are currently the leader in Poland as far as the number of health clubs equipped
in new and CPO training
machines is concerned.
We are especially proud of
our technical and service
department. Our company
is based in Wroclaw and
we have been operating on
polish market since 2006.
For more information;
www.top-gym.pl
INDUSTRY NEWS
InstructAbility breaks the sound
barrier with deaf fitness instructors
Disabled people can face many challenges when they think about going to the gym but
for deaf people the biggest issue can be the communication barrier.
Now two deaf people, who use British Sign Language, have qualified as gym instructors
and are currently based in leisure facilities in the West Midlands.
Husband and wife, Ishtiaq Hussain and
Kerry Ward Hussain from Stourbridge
recently qualified as fitness instructors
through the multi-award winning
InstructAbility programme. The project,
funded by Sport England, was created
by Aspire, the spinal injury charity in
partnership with YMCAfit, to enable
unemployed, disabled people to train
as gym instructors. The newly qualified
instructors then work to engage more
disabled people in fitness sessions.
Ishtiaq and Kerry who are both
profoundly deaf, have personal
experience of the difficulties in
communicating with staff and
members whilst in the gym. They were
often unable to access the advice and
knowledge of how to develop their
fitness. Kerry, who has recently started
a placement at Fitness First Sollihull
says,
“I would have loved to have a fitness instructor who could communicate and support me in
the gym environment. Now I am in a position to assist other deaf people in a way I didn’t
get when I joined a gym. I am really looking forward to developing my skills as a fitness
professional with Fitness First and making people of all abilities feel welcome.”
Ishtiaq, who recently completed a work placement at Wolverhampton Swimming and
Fitness Centre, managed by Places for People, has now been offered a contract to
continue his work supporting deaf people in fitness activities. Jason Pitman, General
Manager commented,
“We’re absolutely delighted the
InstructAbility work placement has proven
a resounding success and provided the
opportunity for us to continue and expand
deaf friendly sessions at our facility. I am
extremely thankful for Ish’s determination
and the support provided by BSL
signers that has proved instrumental in
incorporating deaf friendly sessions into
our core activity programme.”
Ishtiaq is now excited about his future
and for other deaf people in the local
community, he says,
“I have learned and achieved so much
since becoming part of the InstructAbility
project. I understand the frustration and
feeling of being isolated that so many
of the deaf community experience when
visiting a gym. I am thrilled to be able
to overcome these barriers and directly
support the deaf community into an
accessible fitness environment.”
Hilary Farmiloe, National Manager of the Instructability programme concluded,
“By working in partnership with leisure operators the scheme is eablind disabled people to
demonstrate the unique skills they can bring to the industry workforce. The potential for
these particular instructors to support deaf clients to access fitness facilities is enormous
and we hope that this is the start of a new way forward for deaf people to work out and work
in the gym.”
Essential Exercises for an Optimal
Strength-training
Workout
article kindly supplied by
By Pete McCall
www.acefitness.org
As anyone in the fitness industry can attest, there seems to be an endless supply
of information on the most efficient training methods for increasingmuscle mass,
improving strength, burning fat or enhancing definition. From high-intensity interval
training and exercising barefoot (or in minimalist shoes) to functional training on a
variety of circus-like implements, it can be a challenge for personal trainers and group
fitness instructors to sort through all of the exercise fads and gimmicks to identify
the best ways to help clients and class participants get results. Whether you’re
just starting your career or you’ve been working in the fitness industry for years, it’s
important toacknowledge that any exercise can help a client as long as it relates to his
or her goals, existing level of fitness and movement skill.
The Experts
Mike Boyle
Todd Durkin
Dan John
Gray Cook
Tony Gentilcore
Jen Sinkler
Anthony Wall
Helping Clients Get Results
In general, many training clients and group workout participants come to us wanting
to tone up and lose weight. Toning up refers to improving muscle definition and is
often the by-product of increasing muscle strength. Losing weight requires creating
a negative energy balance, where an individual is expending more calories through
physical activity than he or she is consuming through dietary intake. Increasing
muscle strength and definition requires activating as many muscle motor units as
possible within a particular muscle. A muscle motor unit is the bundle of muscle
fibers connected to a single motor nerve responsible for generating a contraction. The
process of activating the muscle motor units within an individual muscle is known
asintramuscular coordination. The term intermuscular coordination refers to the action
of multiple muscles working together to generate force against an external resistance.
The Functional Movement and Resistance Training component of the ACE Integrated
Fitness Training®Model (ACE IFT® Model) of exercise program design organizes
exercises according to their physiological stimulus on the neuromuscular and skeletal
systems. Exercises from the stability and mobility phase (phase 1) focus on either
improving the function of joints designed to provide stability or on enhancing the ability
of joints that are structured to allow multiplanar movement. The purpose of exercises
from the movement phase (phase 2) is to integrate stability and mobility to improve
movement efficiency. The load phase (phase 3) of training can use either external
resistance to create a mechanical overload or body-weight movements to reach
momentary failure (which can induce metabolic fatigue), both of which can innervate
the type II muscle fibers responsible for improving muscle-force output. Finally, the
performance phase (phase 4) of training adds a velocity component by applying
exercises that require muscles to either generate an explosive force to enhance power
or sustain a force over an extended period of time to improve endurance.
The principle of specificity states that the body will experience physiological
adaptations in response to the specific exercise stimulus imposed. This makes exercise
selection one of the most important variables of program design because the specific
exercises a client performs during a workout can determine whether he or she achieves
a desired outcome. For example, if a client has a specific aesthetic goal requiring large,
sculpted muscles, then specialized machines or isolation exercises with dumbbells
can offer the best solution because they focus on one muscle or muscle group at a
time. Isolation training works because it focuses on intramuscular coordination to
increase the size and definition of a particular muscle. While isolation training can yield
significant results in terms of “toning up,” the downside is that it can require hours in
the gym to ensure that all muscles are properly engaged. As such, it is simply not an
efficient strategy for burning the calories necessary for significant weight loss.
A key feature of the ACE IFT Model is that it acknowledges that exercise is a function of
movement. The movement phase is based on this concept and recognizes that helping
clients improve efficiency in the compound movement patterns of squatting, lunging,
pushing, pulling and rotating through body-weight exercises is essential before adding
external resistance or working to fatigue during the load phase. An exercise based on
a compound movement burns more calories than an exercise focused on an individual
joint or muscle group. In addition, physical activity involving compound, multijoint
exercises can stimulate intramuscular coordination within a specific muscle, which is
required for improving definition, while also creating the intermuscular coordination
responsible for generating a greater demand for oxygen, thereby increasing the total
amount of energy expended.
There is a secret shared by many top personal trainers and strength coaches: Training
programs designed to help clients reach their goals do not require exercise selection to
be overly complicated or gimmicky. Whether clients have aesthetic goals such as toning
up or performance-based objectives that can include losing weight, using compound
exercises belonging to either the movement or load phases of the ACE IFT Model is an
efficient exercise program-design strategy. Because compound movements can result
in both intra- and intermuscular coordination, a number of experts strongly believe
that using either body weight or external resistance to perform these movements is
essential for any strength-training program. While these types of exercises may seem
old-fashioned or rudimentary when compared to many modern machines or functionaltraining methods, it turns out that many top trainers and coaches—including those
interviewed for this article (see sidebar)—don’t get fancy with exercise selection.
Instead, they rely on the compound movements of squatting, lunging, pushing, pulling
or rotating for one simple reason—because they work.
Training the Lower Body
Lower-body exercises can be organized into squatting or bending movements, where
both feet are in contact with the ground at the same time, or lunging (single-leg)
movements, where only one foot might be in contact with the ground or the legs are
alternating from side to side. The most effective lower-body exercises identified by
experts tapped for this article include two squatting movements and two single-leg
movements:
Dumbbell goblet squat www.europeactive..eu
Barbell deadlift Split-leg squat (also known as the Bulgarian split-leg squat)
Single-leg Romanian deadlift (RDL)
Todd Durkin is a San Diego-based ACE Certified Personal Trainer and owner of Fitness
Quest10. Durkin works with a number of professional athletes who care about
performance as well as a number of “regular Joes and Janes,” focused on improving
their appearance. One of Durkin’s favorite lower-body exercises for his clients is the
kettlebell goblet squat (which can also be performed using a dumbbell, as in the photo
above), because it keeps the mass of the resistance close to the body’s center of
gravity and is more comfortable than supporting a barbell in a traditional back squat.
Durkin also uses the single-leg RDL, because it focuses on the posterior chain muscles
of the hip extensors, which is important for athletes who need to stay a step of their
competition. They also are effective for those who simply want to look great in their
favorite pair of jeans.
Tony Gentilcore is a strength coach and co-founder of the Boston-area Cressey Sports
Performance. He’s also a blogger and writer for Men’s Health. Jen Sinkler is a personal
trainer based in Minneapolis who promotes fitness, food, happy life and general
health topics to her clients. She’s also a blogger and frequent contributor to a variety
of national health magazines. When asked about their favorite lower-body exercises,
both Gentilcore and Sinkler were quick to respond with the same exercise: the barbell
deadlift.
“The action of a deadlift directly counteracts the act of sitting by extending the knees and
hips,” explains Sinkler, “and ends in a ‘standing tall’ posture, with the head balanced directly
over the midline of the body.” Plus, she explains, “there are many variations of the deadlift,
giving people of all strength levels and anthropological differences (limb length, for example)
the chance to execute a deadlift that works for their body type.” Gentilcore works with a number of high-performing athletes and loves the deadlift. “You
would be hard-pressed to find another exercise that trains the entire body as well as
the deadlift does. While it’s predominately a lower-body exercise (hamstrings, glutes,
quadriceps), it’s also a fantastic upper-back exercise. It also trains grip strength and can
offset many of the postural imbalances many people accumulate sitting in front of a
computer all day. In many ways, it’s the ultimate strength and muscle building exercise.”
Gentilcore also notes that when it comes to working with athletes, the deadlift can help
improve key ingredients of athleticism such as sprinting and jumping.
Mike Boyle is another Boston-area strength coach and owner of Mike Boyle Strength
and Conditioning. Boyle, who has helped Boston University win two NCAA Division I
National Championships in hockey, says his favorite lower-body exercise is the splitleg squat. “Athletes move on one leg at a time the majority of the time and split squats help
develop strength, balance and mobility, all with one move.” In addition, Boyle favors training
on one leg at a time because it necessitates using lighter loads, which can reduce the
risk of injury from training.
Training the Upper Body
Upper-body exercises can be categorized into pushing or pulling movements. Pushing
exercises can happen either in front of the body (like a push-up) or in an overhead
manner (like a shoulder press). Likewise, pulling movements can include exercises that
bring a mass closer to the body from the front (like a seated or bent-over row) or from
an overhead position (such as a pull-up or lat pull-down). These are the exercises our
experts chose for upper-body strength pushing and pulling movements:
Push-up
One-arm press
Pull-ups
Chin-ups
Interestingly, none of the experts consulted for this article included a traditional barbell
bench press in the list of their essential strength training exercises, even though it is
considered an essential exercise for many popular training programs. Durkin prefers
the dumbbell bench press because it offers greater range of motion than the barbell
variation. When asked to identify their “go-to” exercise for developing upper-body
pushing strength, the push-up was the clear winner.
Anthony Wall, ACE’s director of professional education and a champion Master’s level
sprinter, is a fan of the push-up because, depending on the number of repetitions
performed and the speed of movement employed, it can be used for endurance,
strength or power. Boyle is another proponent of the push-up, especially when
performed on a BOSU Balance Trainer (dome-side down), because it creates an
additional challenge for the muscles responsible for scapulothoracic and core stability.
Dan John, a fitness educator and strength coach from the Salt Lake City area, prefers
the one-arm press for overhead pushing movements. “It involves the whole body and
requires the lifter to use core strength to maintain a stable base while pressing the
weight overhead,” explains John. “I’ve found that most people tend to do a full range of
motion (no cheating) without any reminding.”
When it comes to pulling movements, our experts all agreed that pull-ups and chinups using body weight, or modified with an elastic band to provide support, are the
best exercises for getting results. Even though it is often perceived that pull-ups are
too challenging for women, Sinkler is a fierce advocate of the exercise, especially
for females. “Pull-ups and chin-ups are the royalty of upper-body movements,” says
Sinkler, “and for some, the most difficult to do unassisted. Luckily, there are many different
variations to play with, as well as many ways to vary the movement to fit your goals and your
comfort levels.” For example, explains Sinkler, “you can regress the movement by adding
superbands or boxes to aid you in getting your chest up and chin over the bar, making the
movement accessible for anyone who wants to give the exercise a shot.”
John agrees: “When done correctly, the chin-up is the best anterior chain exercise.”
There is often confusion about the difference between pull-ups and chin-ups. “Generally
speaking, pull-ups (with a pronated, overhand grip) target the mid- and upper-back muscles,”
says Sinkler, “while chin-ups (with a supinated, or underhand grip) hit more of the
muscles of the biceps. You can also experiment with neutral grip (palms facing each
other) the hand positioning distributes weight evenly throughout the joints and can, for
some, feel more friendly toward the elbows and shoulders.”
Another option for pulling movements favored by both Boyle and Durkin is the TRX row.
“It easy to modify for any client,” explains Boyle. “And, because it allows the shoulders
to move from internal rotation (thumbs down) to external rotation (thumbs up), it is very
shoulder-friendly.” Rotational Exercises
Rotational movements are often-overlooked exercises that are essential for optimal
movement efficiency. The parts of the body that allow the greatest mobility during
rotation include the intervertebral segments of the thoracic spine and the ilio-femoral
joints of the hips. During the gait cycle, as the upper body rotates to the right (driven
by the forward movement of the left arm swinging) the pelvis is rotating to the left
(influenced by the action of the right leg swinging forward). One exercise that enhances
both the mobility and strength of the thoracic spine and hips is the Turkish get-up
(TGU).
Gray Cook, a physical therapist, strength coach and inventor of the Functional
Movement Screen, is a big fan of the TGU because it requires balance, posture, strength
and mobility. Cook considers the TGU a carrying exercise that is excellent for developing
total-body strength. “If you could only do one exercise to complement an active lifestyle or
set a foundation to become active, it would be hard to find a more complete movement.” Designing the Program
Combining all of these exercises into one workout would create a challenging, but
extremely effective total-body conditioning program (Table 1). Compound exercises
are movement patterns involving a number of joints and, like any other movements,
involve skills that need be refined with practice. Therefore, it’s important to remain
consistent with exercise selection and avoid the temptation to change exercises with
every workout. All of our experts agree that it is critical to first teach clients how to
perform a movement with coordination and timing using only body weight before
adding additional resistance. For example, Cook will break down the TGU into separate
movements and teach each one independently before having a client attempt to
execute the entire sequence in one motion.
If clients want to focus on the core, all of the exercises included in this workout require
both the deep stabilizers and global movers of the core to be engaged for successful
performance. For example, because the split-leg squats or the single-leg RDLs use only
one leg at a time, both the internal and external obliques are recruited to create lumbopelvic stability to allow the hips to move through flexion and extension.
Table 1. Optimal Strength-training Workout*
Exercise
Turkish get-up
Barbell
deadlift, or
Kettlebell
goblet squat
Split leg squat,
or Single-leg
RDL
One-arm
overhead press
Pull-ups
(modified if
necessary)
Push-ups
Intensity
Reps
Sets
Rest Interval
(% 1RM)
50-70
80-100
(each side)
5-8
1-6
2-4
2-4
90-120 sec.
2-3 min.
65-85
6-12
2-4
90-120 sec.
40-60
12-15
2-4
90-120 sec.
70-85
6-10
2-4
90-120 sec.
To fatigue
2-4
90-120 sec.
To fatigue
2-4
90-120 sec.
Note: 1-RM = One-repetition maximum; RDL = Romanian deadlift
*This program assumes that a client has progressed to the point where he or she can
perform the exercises with optimal control and efficiency.
Conclusion
If you work with clients who want to improve strength and enhance muscle definition, or
burn calories for weight loss, then some of the exercises that seem the most basic can
actually be the most effective. This back-to-the-basics approach for strength training
may not be sexy, but there’s no question that it provides results.
Pete McCall is a personal trainer and fitness educator in San Diego,
California. He holds a master’s degree in exercise science and health
promotion from California University of Pennsylvania, and is a Fellow
in Applied Functional Science with the Gray Institute in Michigan.
In addition, he is a Certified Personal Trainer (CPT) with ACE and
NASM; a NSCA-Certified CSCS; and holds the IFS and PES advanced
specializations from NASM.
McCall's personal philosophy is that fitness is “having the ability to do
what you want to do, when you want to do it.” Throughout his career,
he’s helped numerous people live healthier lives through physical
activity.
www.acefitness.org
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