Fitness Equipment: Page 93

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The Training Station began as a one-on-one personal training facility, and expanded to offer individualized circuit training.

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How Wilmington College Turned a Routine Upgrade Into a Record-Setting Moment

Kids Get Lean; Women Stay Slim; It 'Pays' to Exercise

Innovative programming ideas aimed at motivating members to exercise with all featured programs submitted by readers.Kids Get Lean at Local YMCA Wheeler Regional Family YMCA, Plainville, Conn.RECOGNIZING THE NEED to address the obesity epidemic among children, Wellness Director John Izzo at the Wheeler Regional Family YMCA, Plainville, Conn., designed Kid L.E.A.N. (Learn Everything About Nutrition) to reinforce and complement the nutrition education programs that children receive in school.Started in November 2004, the program is designed for two age groups: seven through 11, and 12 through 17. Each program consists of two 30-minute sessions, and is tailored to the age group and fitness levels. The first 30 minutes consists of basic nutrition information, including the food pyramid, vegetable and fruit selection, hydration and food portioning. The second 30-minute session consists of physical activity in the form of bodyweight exercises in circuits. Izzo says that Kid L.E.A.N. also contains art activities, including coloring pictures of fruits and vegetables, word searches and food mazes for the younger group, and homework assignments to track physical activity, identify nutrition labels and food pyramids for the older group. The program meets on Saturday afternoons at two different times to accommodate both groups. And, says Izzo, instructors follow up with students during the week with phone calls and homework reminders. Women Stay Slim at Powershop Gym Powershop Gym, Brookings, S.D.Open to 20 women each 10-week session, participants are required to work out as a group three times a week, performing both cardio and weight workouts using heart rate monitors. Each week, a coaching session is provided to discuss the book, which, according to Stern, goes into great detail about the importance of strength training and how it affects metabolism. "A lot of women have a misconception about weight training, so they just do cardio," says Stern. Participants also turn in their diet journals each week, and learn about their basal metabolic rate and the importance of protein, fiber and metabolism. Personal Best 'Pays' to Exercise Personal Best Strength Training, Neosho, Mo.The program rewards members with $2 of training-fee discounts each week if they meet the requirements of the program, which include: 1) turning in their daily calorie intake each week to the front desk, 2) turning in their daily step-count (totalling at least 49,000 each week) to the front desk, 3) getting weighed in weekly and maintaining their weight and 4) working out at least three times a week. "Each week they complete all of the four requirements," explains Owner Sherry Woitowitz, "their training account is credited $2." Woitowitz says they also post the names of the people who were paid each week on their "wall of fame," as well as the names of the top-three walkers each week, and the week's biggest "loser."

Convenience Equals Profits

Fitness Solutions serves as both a fitness center and a large training studio.The facility was designed as a dual profit center. It serves as both a fitness center and a large training studio. Two trainers work as independent contractors, paying Roberts a percentage of their earnings. Says Roberts, "We are the three most experienced trainers in the region, with more than 52 years combined. ... Together, we [have] approximately 60 training sessions a week."These members appreciate the extra amenities offered at Fitness Solutions. There are fresh flowers, organic lavender bodywash, hypoallergenic lotion and natural ginger candies in the women's locker room, and natural shaving cream and lotion, and disposable razors in the men's locker room. Other amenities include Cardio Theater, commercial-free digital music (classic rock, upbeat blues, oldies), a daily local newspaper and many magazines.Fitness Solutions' member convenience, personal training program, extra amenities and environmentally conscious approach have all added up to one thing: success and profit. Says Roberts, "The gym has paid for itself in under three years, including all of the equipment. How many clubs can say that?

Fitness Entertainment

Entertaining your members using audio and visual technology can keep them exercising, and coming back to your facility.

Sculpting Strength - But Not in Stone

Manipulating program variables in a resistance-training prescription can improve client outcomes.Regardless of the type of exercise performed (aerobic or resistance), one variable that needs consideration is training frequency. This will largely be determined by a client's recovery ability (i.e., their ability to repair damaged muscle tissue), and will vary from person to person. A common recommendation is to wait 48 to 72 hours before training a particular body part again. However, muscle recovery depends greatly on the client's training status, the particular muscle group trained (as some groups may recover more slowly than others), the training intensity and the total volume of work performed (number of repetitions and sets). In addition, considering such factors as poor nutritional intake, inadequate rest and a high-stress lifestyle, the common recommendation of 48 to 72 hours may not be adequate for many clients. On average, a hard-working client responds best when training each muscle group every four to six days, while performing resistance exercise no more than three to four days per week.One component that helps to determine frequency is training intensity. Related to exercise science, the term intensity does not simply refer to "how hard a client appears to be working," as described in most fitness publications. Intensity refers, instead, to a specific percentage of weight lifted, and uses a reference point of 100 percent of a client's maximum (i.e., one repetition maximum, 1RM). Therefore, the closer clients work to their 1RM, the greater the intensity of their training.While several program variables have been discussed, it is apparent that specific designs can be numerous. Clients should understand that a training program is only as good as the time it takes for them to adapt to it. No matter how effective a program may be at the start, it will eventually lose effectiveness. It is at this time that they will need to adopt a completely different approach, guided by their trainer. Remembering to systematically manipulate the variables discussed here to allow for increased client interest, compliance and optimal adaptations.

Alternative Cardio Programming: Variety Is the Spice of Retention

Adding variety to your cardio programming can boost members' exercise enthusiasm and enhance retention.

Yoga and Pilates: Aligning Expectations with Reality

Research can be a helpful tool to sift through the facts and fiction surrounding these popular disciplines. Origin of yoga and PilatesThe Pilates method, most often referred to as just "Pilates," is a total body conditioning program developed by Joseph Pilates in the early 1900s.7 It was used mainly in the training and rehabilitative programs of dancers. Pilates also involves a philosophy that incorporates the body, mind and spirit. The entire program is made up of more than 500 exercises performed on a mat or using equipment made exclusively for the practice of Pilates. One's own body is the only resistance relied upon in Pilates. The Pilates method is thought to improve body mechanics, balance, coordination, strength and flexibility. Core strength and stability gains are the most touted benefits of a well-designed Pilates program.While the origins of yoga and Pilates focused on the mind/body connection, it is the physical aspects of the disciplines that often gain the most attention. With limited time to work out, people want to know what sort of benefits they can expect by participating in yoga or Pilates classes. There has been relatively little research on the training benefits of either discipline, but in those studies that have been conducted, there is general agreement on the musculoskeletal benefits that can be achieved. Improvements in flexibility, muscular strength and muscular endurance are routinely seen as a result of yoga training.6 A recent study in our laboratory found that following eight weeks of thrice weekly Hatha yoga training (50 minutes per session), sit and reach flexibility improved by 3 inches, trunk rotation improved by 25 degrees, shoulder flexibility improved by 1.5 inches, and trunk flexion and extension improved by 6 degrees and 9 degrees, respectively. Undoubtedly, improvements in these parameters were a direct result of the many bending, twisting and reaching postures that were incorporated into the training sessions. Additional benefits also included a 29 percent increase in the number of push-ups that could be performed and a 40 percent increase in the number of sit-ups completed. While push-ups and sit-ups were not included in the training sessions, the isometric nature of many of the poses and the stabilization needed to hold the poses probably resulted in these improvements. Balance, as measured by a one-legged stand, also improved significantly, probably as a result of many postures carried out while balancing on one leg.Can yoga and Pilates be considered aerobic?Very few studies have been conducted that have actually shown an improvement in aerobic capacity following yoga training. In the abovementioned study conducted in our laboratory, we found no change in aerobic capacity. Those studies that have found an improvement typically used submaximal tests to predict changes in VO2max. Submaximal tests, especially on a treadmill, are not an acceptable method to track aerobic capacity, since many times improvements are predicted from an increase in treadmill time. Improvements in muscular strength and endurance, common following yoga or Pilates training, often result in improvements in treadmill time to exhaustion, independent of changes in aerobic capacity. Thus, it would appear that aerobic capacity improved, when in actuality the benefit was purely musculoskeletal in nature.Quite obviously, both yoga and Pilates can be conducted at higher intensities (e.g., power yoga). In our laboratory, a power yoga session elicited heart rate and oxygen consumption values corresponding to 62 percent of HRmax and 46 percent of VO2max and an advanced Pilates routine elicited intensities of 62 percent of HRmax and 43 percent of VO2max, respectively. The intensity of both of these workouts was in the vicinity of the minimal training threshold recommended by the ACSM. However, it should be noted that heart rates were higher than would be expected relative to oxygen consumption values, indicating that heart rates may not be the best way to gauge the intensity of yoga and Pilates exercise. The high degree of muscular effort most likely elevated heart rate values, thus skewing the normal HR/VO2 relationship typically seen with purely aerobic type exercise.A goal of many exercise participants is to lose weight and/or alter body composition. From a weight-loss perspective, the caloric expenditure during a Hatha yoga routine or a beginner Pilates session does not seem sufficient to have a measurable effect on body weight. Data from Clay et al., and from our laboratory, found that the energy cost of beginner yoga and Pilates workouts ranges from 2.2 to 3.6 kcal/min.2 This is the equivalent of walking at only 2 mph.4 To put this in perspective, the average 140-pound person would have to walk for 19.5 hours to lose one pound of fat. In agreement with these findings, very few studies have seen changes in body weight following either yoga or Pilates training. More advanced forms of yoga and Pilates burn in the range of 5.5 to 6 kcal/min., which is the equivalent of a brisk (3.5 to 4 m.p.h.) walk. To our knowledge, there have not been any studies that have looked at the training effects consequent to more advanced forms of these disciplines.

Double-Eight Strength-Building Program

A new strength-training program developed at the South Shore YMCA has had great success in helping clients overcome strength plateaus. Known as the DeLorme-Watkins protocol, this strength-training program consisted of three progressive exercise sets based on the participant's 10-repetition maximum (10 RM) weightload. For example, say that the heaviest resistance a person can bench press is 100 pounds. The first set requires 10 repetitions with 50 percent of their 10RM weightload (50 pounds). This is a low-effort exercise bout that serves as a first-level warm-up. After resting for two minutes, the second set requires 10 repetitions with 75 percent of their 10RM weightload (75 pounds). This is a moderate-effort exercise bout that serves as a second-level warm-up. After resting for two minutes, the final set requires as many repetitions as possible with a 10RM weightload (100 pounds). This is a high-effort exercise bout that provides a strength-building stimulus for the contributing muscle groups.In 1970, Arthur Jones invented Nautilus cam-driven weightstack machines, and established a recommended strength-training protocol to be used with his equipment. Fully aware of the excellent results attained with the DeLorme-Watkins program, Jones decided to eliminate the two progressive warm-up sets, and perform only the high-effort set for more time-efficient training. He also chose to use an eight- to 12-repetition range rather than the 10- to 15-repetition range, thereby working with relatively heavier weightloads.Regardless of the training protocol used, most participants eventually encounter a strength plateau. To facilitate further progress, many exercisers engage high-intensity strength-training techniques, such as breakdown repetitions, assisted repetitions, slow-speed repetitions or pre-exhaustion sets. We have conducted numerous studies on these high-intensity exercise procedures, and found each to be productive for overcoming strength plateaus, and for achieving further muscle development.We recently experimented with a new strength-training protocol that has proven even more effective for gaining strength and adding muscle. Called the Double-Eight Program, this protocol is a relatively time-efficient combination of the DeLorme-Watkins method and the Jones system. It has been exceptionally well-received by our participants, and the results have exceeded those of our other high-intensity training studies.Set one.The first set begins with eight repetitions at 50 percent of the 8RM weightload, similar to the DeLorme-Watkins protocol. Although this is a relatively light warm-up set, it activates the neuromuscular system in preparation for a relatively heavy follow-up set. Due to the low effort required for the first set, lifters rest only 60 seconds before performing the second set.Progression. To enhance performance improvement, exercisers can increase the 8RM weightload whenever nine repetitions can be completed in good form. To emphasize gradual progression, they generally add only 2.5 to 5 pounds of resistance to the previous weightload. In many cases, our participants increase their exercise weightloads every training session.Exercises. For our program, we prefer a push-pull routine, pairing opposing muscle groups on successive exercises. Our standard eight-exercise program is presented in Table 1. As you will note, these are all multi-joint exercises that involve several major muscle groups.Our first two groups of Double-Eight Program participants trained twice a week for a period of eight weeks. As shown in Table 2, this program produced excellent results in the areas of body composition, weightstack exercises and bodyweight exercises. On average, the 23 subjects increased their lean (muscle) weight by about 3 pounds, decreased their fat weight by almost 3 pounds, increased their leg press weightloads by about 40 percent, increased their chest press weightloads by about 30 percent, improved their chin-up performance by almost three repetitions and improved their bar-dip performance by six repetitions. As an indication of their consistent progression, you will note that the participants increased their leg press weightloads by 80 pounds in 16 training sessions (twice a week for eight weeks), averaging 5 pounds more resistance every workout.Table 1. Strength-Training Programs for Advanced Exercisers

30 Minutes to Cardio Success; Happy Faces Make Happy Members; Getting Them Fit for Life

Innovative programming ideas aimed at motivating members to exercise with all featured programs submitted by readers.30 Minutes to Cardio Success 30 Minute Fitness, Great Neck, N.Y.30 MINUTE FITNESS in Great Neck, N.Y., knows that it takes both strength and cardio workouts to get their members the results they desire. So, because they are a small, personal training studio that specializes in 30-minute one-on-one weight-training workouts with a certified personal trainer, they needed to come up with some way to encourage their members to perform cardio as well. What they came up with in 1998 is the Cardio Contest that runs each year in February in celebration of National Heart Month.Vice President Jane Levy says the contest "is fairly simple. Members report the time they spend on any piece of cardio equipment each day during the month of February to the front desk staff. Each time the member reports to the front desk staff, their time is recorded in a training log. At the end of the month, whoever has spent the most time working out on our cardio machines is the winner." The facility also rewards the member who is most improved, so that the intimidation factor is removed for those who are either new or not in great shape. The rules are that the maximum amount of cardio time is limited to 30 minutes each day to make it fair to all members at all fitness levels, and time has to be reported immediately after the workout. Any type of cardio equipment can be used in any combination during the 30 minutes. Winners receive free workouts, massages and promotional items, including T-shirts, sports bags and baseball caps.Happy Faces Make Happy Members The National Training Center, Clermont, Fla..As part of Member Appreciation Month, new members receive a free, two-week membership and 50 percent off their initiation fee, as well as a water bottle and koozie when joining. For current members, a variety of activities and give-aways are offered: Punch Card Madness is a program in which members who participate in three out of five activities listed on the punch card can win a chance in a prize drawing. The idea is to motivate members to try different activities and to attract them to less visible areas of the facility. The Fitness Trivia Contest challenges members to answer weekly questions about cardio, strength and nutrition, and those who answer two out of four correctly win a chance in a weekly fitness equipment prize drawing. Member Appreciation Coupons are provided to members for services offered at the center and through local partners. Discounts are offered on personal training packages, massage therapy services and free two-week guest passes for friends and family. Customer Satisfaction Surveys are passed out to members, and those who complete them receive a free pedometer or water bottle. On Member Appreciation Party Day, the facility provides bagels, fruit, healthy cookies and punch throughout the day. And, on Surprise Wednesday each week, the facility provides a coupon or giveaway from a local business -- especially popular with restaurants.Getting Them Fit for Life Detroit Lakes Community & Cultural Center, Detroit Lakes, Minn.Participants must agree to a 12-week commitment during which they attend weekly classes and complete weekly assignments. Classes consist of such topics as water and your meals, journaling and your food, small changes in food and fitness, portions and label reading, etc. The exercise component consists of body composition and fitness testing, and cardio and strength activities. Three groups have been through the Adult Fit for Life program, with 12 participants in the first group who lost a total of 175 pounds, 113 inches and 51 percent body fat; 14 participants in the second group, losing a total of 199 pounds, 107 inches and 73 percent body fat; and 14 participants in the third group, losing a total of 230 pounds, 117 inches and 75 percent body fat.

Placing a Premium on Education

At the University of Arizona Student Recreation Center, proof of its educational ability and ensuing success may be found in several places.* Check out those lines. If you have equipment collecting dust from lack of use, you may be stunned to hear that U of A has to deal with lines of users waiting to use the weight room. "Our facility is extremely popular on campus. We have about 4,000 to 5,000 members use the facility daily. During the semester, we typically have lines of participants waiting to use our weight room, as we routinely reach our maximum capacity," says Mark J. Zakrzewski, U of A's director of fitness and assistant director for the Department of Campus Recreation. Zakrzewski says that all full-time students (35,000) are automatically eligible to use the center. And they sell additional memberships to faculty/staff and university affiliates, which averages about 2,400 members annually. Memberships are not available to the community.And, U of A's 10 personal trainers are all certified through ACE, NSCA or AFAA. In addition to training, they also offer body composition, blood pressure, flexibility, muscular endurance and cardiorespiratory endurance testing. "I think what has made our personal training program so successful is our philosophy of educating the client. As opposed to trying to drive up sales by convincing clients they really need the trainer, we train our trainers to teach clients about what they are doing and why it works. I want our clients to leave us with the confidence and knowledge to be able to work out on their own. With this approach, our clients report a high level of satisfaction, and recommend our services to their friends, colleagues, etc. This word-of-mouth advertising has made our program grow at a very rapid pace," Zakrzewski says.

Keep Your Equipment in Great Shape

There are simple things owners and managers can do to avoid problems and keep equipment running. Common mistakesProvide more power. A proper power supply is a must. You need proper power outlets in place before the equipment arrives. For treadmills, each outlet should be a 20 amp, dedicated circuit. That means one circuit per product. Otherwise, one unit will rob power from the next, damaging drive boards. Have an electrician do the wiring before products arrive.Make and enforce rules. Have rules that help you maintain your equipment. One of these, especially in areas with snow and ice, is not to allow street shoes or boots onto your fitness floor. Sand and salt is very corrosive. It follows people into the facility and onto the equipment, where it gets into moving parts and causes unnecessary wear and tear. Even in warm places, similar problems occur: Beach sand gouges out grooves in treadmill decks. And food is a bad ingredient everywhere. Try a little soda or juice on a product to make things sticky and dirty.Send a messageWacker and his staff follow up the good first impression with good examples. They make three inspection runs every day, putting things into place, checking cables on strength equipment, inspecting cardio equipment for trouble. He says people see their attentiveness, and get the hint to keep things orderly. Even the weightlifters take note. "The last thing you want is a weightlifter not putting 150-pound dumbbells away," he says.Stop inefficient cleaning habitsEvery facility owner should either sign a maintenance contract with an outside company, or hire someone on staff to make sure that someone who knows about the products inspects and cleans them. This sort of technician should inspect for loose or damaged parts before the wear damages the machine or endangers members.

Top 20 Facility Trends

From bodybuilding to express workouts, fitness centers have evolved to cater to their changing markets.The pages of Fitness Management magazine from the last 20 years reflect what was going on in the industry. What began as a showcase for men to show off their muscles became a safe and friendly place for men, women and children to maintain a healthy lifestyle. The industry continues to evolve, and we wanted to look back on the changes that have made us what we are today.3 1960s: Bodybuilding mecca4 1960s: A model of disaster5 1968: The aerobics revolution6 1970s: YMCAs and "aerobic dancing"7 1970s: Chains and names8 1980s: Corporations seek to get fit9 1980s: Fitness centers diversify, succeed, fail10 1980s: Children and strength training11 1980s: Many go one-on-one12 1980s: 'Lifestyle disease' and medical wellness13 1990s: ACSM standards conflict14 1990s: Older adults on the move15 1990s: The non-profit vs. for-profit fight16 1990s: Fitness goes public17 1990s-2000s: Mergers and acquisitions24 Hour Fitness, Pleasanton, Calif., has also been a big player in the acquisitions arena. It acquired 12 Gold's Gym facilities in Texas and four Sports Club Connection facilities in Southern California, all of which then operated under the name 24 Hour Fitness Sport. It also acquired Advantage Fitness in San Francisco's marina district (the company's seventh club in San Francisco and 141st overall). And, in a turn of the tables, in May of this year, 24 Hour Fitness Worldwide was acquired for approximately $1.6 billion by Forstmann Little & Co., a New York City-based private investment firm.18 1990s-2000s: Vertical markets abound19 2000s: Women opt to go it alone20 2000s: Workouts go express

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