Fitness Equipment: Page 94

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Defying Strength-Training Convention

Should beginning strength-training clients start with three sets of 10 repetitions?The common recommendation for beginners when first starting a strength-training program is to perform three sets of 10 repetitions (reps). Trainers instruct them to use the maximum weight that they can handle in each set for 10 reps, or as many reps as possible in the second and third set. If you closely examine most fitness magazines and books that deal with strength exercises, you will see that this routine is used most often and for almost all exercises. It is commonly believed that people need three sets of the exercise to gain its full benefits.Too much strength training, too little time?Some trainers counter this argument by saying clients can perform compound exercises that use several major muscle groups at one time. But this is only partially true. For example, the squat is an exercise used mainly to develop the quadriceps muscle and strengthen the knee joint. The gluteus maximus and hamstrings, which are touted as also being involved, do not get involved unless exercisers go to thigh level or below in the down position while maintaining normal spinal curvature. However, most beginners do not have the hamstring flexibility or the back strength to do this with proper technique.Since strength is specific to select joint angles, beginners should work the muscles and joints through the full range of motion for basic strengthening. Even though exercises such as the squat can involve the muscles of more than one joint, the involvement is not the same and will not produce the results needed by beginners.In addition to time limitations, performing two or three sets of 10 reps, or even eight to 12 reps (which is basically the same), is quite strenuous. Beginners are not prepared to handle such stress in the early stages. Those who get through this stage using three sets of 10 reps invariably experience soreness for the first or more weeks. This is not conducive to having them continue on an exercise program beyond the first few weeks. Beginners should have positive experiences and feel safe as they progress through their strength-training program. They should not have to fight soreness, pain and tightness.Starting freshTeach. Begin with one exercise for three to five repetitions with light resistance. This is needed to learn how to perform the exercises correctly, and for becoming comfortable and accustomed to the exercise movement. Technique is an important aspect that can be overlooked in strength-training programs, but it is critical for getting the desired development, as well as for preventing injury. This is why personal trainers must be well-versed in all nuances of each exercise, rather than just teaching the basic features.Start slow. Strength workouts should take place three times per week, with the first week should be devoted to learning and familiarization with the exercises. The intensity should be low. They should not experience any soreness or pain at this time, as this will be a turnoff.As clients perform the exercises, they must concentrate on exactly how they are doing it and how it feels. This way, they gain a better feel for the movement and how it relates to the changes they would like to seein their bodies. After completing three to five reps, they should relax and then get ready for the next exercise. They should read a description or listen to the instructions, then perform several repetitions of the new exercise. Proceed in this manner until they perform all of the exercises selected for that day.Keep adding one or two repetitions at each workout (or each week) to select exercises until 15 to 20 repetitions are attained. When 20, and often more, reps are repeatedly performed, it is time to increase resistance for that particular exercise. If 20 repetitions cannot be completed in the other exercises, they should remain at the same level.At this time, only one set of each exercise should be performed. For beginners, performing one set will bring about the same benefits as performing two or more sets of each exercise. More sets will be needed as they make progress and master the exercises.At this time, greater endurance is more beneficial than greater strength, as it allows for increases in intensity without fear of injury. The main reason for this is that the higher repetitions for endurance bring about a greater increase in blood flow, which helps to strengthen the ligaments and tendons. As a result, clients then have stronger joints that are more capable of withstanding higher-intensity workouts. Since strength is also gained in this program, the clients will be able to handle increased weights without any problems.As they approach the end of this period, it is then necessary to look at their objectives and the year-round periodization plan that should now be established. Clients should never stay on any one program for extended periods of time. Not only will such workouts become boring, but they will hit a plateau and no longer receive gains. They must have a change in their exercise programs to bring about additional gains.Personalizing the approachStarting with three sets of 10 reps does not allow for full individualization of the exercise program. Everyone is a unique individual, and will respond to the exercises differently. This is why clients should never copy what someone else is doing.This is especially true for older adults.Each program must be individualized to be most successful, and to bring about the greatest physical gains.

Burn, Baby, Burn; Ponying Up to Rehab; A Fitness Gallery

Innovative programming ideas aimed at motivating members to exercise with all featured programs submitted by readers.Have you ever seen what 1pound of fat looks like? Or, better yet, ever wondered how many calories it actually takes to "burn off" that pound of fat? Members at Personal Fitness got a lesson in just how many calories it takes during the fitness center's 35,000 Calorie Cardio Challenge, which ran from January to May 2005. According to Director of Personal Fitness Dennis Dewane, the challenge was great because of the education factor: "35,000 calories is equal to 10 pounds of fat. Clients realized that a little cardio each week alone would not help them lose those extra pounds gained during the winter."Participants registered for the event and indicated who their motivator (one of the trainers) was. They were then divided into three age groups: 34 and under, 35 to 54 and 55-plus. The challenge began with each participant tracking their progress toward "burning" 35,000 calories. All cardio work had to be performed in the gym, and participants had to use a minimum of five different cardio pieces with a minimum of 500 calories expended on each. A 3-by-4-foot bulletin board with a calorie graph hung in the cardio area, and each person had a flag next to their name to track their progress. Ponying Up to Rehab Georgetown Healthcare Cardio Rehab, Georgetown, TexasFifteen of the 25 Georgetown Healthcare Cardiac Rehab phase III members signed up for the program. Each week, they filled out an exercise log, and staff tallied their miles and moved their horses along the trail. "Phase III participants typically work out for 45 minutes and split their time between the treadmill, Air Dyne bike, NuStep and light weights," explains Nicole Chase. "Participants design their own program, but [they] can consult with our staff at any time if they want to change their workout." A Fitness Gallery Fitness Express Manhattan, New York, N.Y.Clement explains that when she opened her women-only fitness center in October 2004, she looked at similar facilities and decided to just "do it myself." She spent six months renovating the space, and, opting for no mirrors, had large white walls to cover. So, she asked an artist friend, whose paintings she currently has on her walls at home, if he would allow her to decorate her facility with his artwork. The artwork is colorful and large, and is mostly of women, which is appropriate for a women-only facility. In turn, she would sell his artwork to clients, if interested.

Popular Facility for All

Don't let the hospital image fool you. The Wellness Center at Meadowmont offers a relaxing and functional environment.And these members include all types, such as older adults, athletes, children and those in cardiac rehab. "The diversity of membership makes our facility challenging, but rewarding, to manage. [It] demands that we provide a wide range of programs and resources, which results in a more comprehensive and compelling mix of programming for all of our members," says Yankee. "All of our members are better off because of the diversity of our membership."Because of its continued success in all areas, The Wellness Center needed to manage its member numbers. To do this, it created its Rolling Enrollment Program, which is, essentially, a waiting list. Yankee explains: "When we reached a usage level that seemed to be our maximum, we implemented a program to manage the number of members. Since our retention rate and positive word-of-mouth are so strong, we created this program to enroll members, but provide them with a start date that is weeks, or months, in the future, depending on in- and out-flows of members. We match this against the ideal number of members for the specific timeframe (higher in the summer, lower in January), and use this system to keep bringing in new members while keeping the facility from becoming overcrowded." So far, this program has been a big success. Prospective members still join, even with a wait as long as three months.

Fitness Equipment Health

To keep your members happy, your equipment must be working and maintained. TreadmillsMechanical wear leads to electronic component wear. When walk belts become rough, friction increases and motors have to work harder. The electric current through the drive board increases to the point where the weakest component breaks under the strain, and the treadmill grinds to a stop.Technicians say that most fitness centers do not clean their treadmills properly. Someone may clean around the product, and even wipe off the display and the landing strips, but what is not visible is usually left untouched. "The top of the machine might be clean, but underneath there's an inch of dust," says Patrick Rollings, a service technician for Wellspring Fitness Equipment in Waukesha, Wis. "Most [fitness centers]clean what they see, but not anything you don't see."A good technician might spend 40 minutes on one treadmill. Tasks include inspecting motor brushes for wear, cleaning and waxing walk decks, inspecting the walk belt, adjusting drive and walk belt tension, checking electrical connections, lubricating lift motors and inspecting roller bearings for wear. For a more detailed list of regular maintenance tasks, and for product-specific information, visit your treadmill manufacturer's website.Compared to treadmills, cycles are easy to maintain. For starters, they don't have the friction of the treadmill walk belt and deck, they don't have a high electrical current going through the drive board and they don't have to pull a 200-pound body on a belt that's dragged across a stiff, wood deck. A cycle can last a long time without the care required of a treadmill.Elliptical trainersAs with cycles, elliptical bearings require inspection, and idler pulley springs and belts tend to loosen with age and use. The ramp, track or rail of the elliptical, depending on particular product design, should be cleaned thoroughly because gunk that collects here makes for a bumpy ride for the user, and it might cause unnecessary wear on bushings and bearings.Strength equipment is a different matter altogether. There is usually nothing electronic -- only mechanical parts to wear. Belts and cables require inspection for safety. And nuts and bolts might loosen up, especially if they're situated in a stress area.

Don't Be Floored by Flooring

Use the following guidelines to help you choose the right flooring for your fitness center. DIN standardsThe type of flooring you choose is critical to the success of the activities you hold. For instance, basketball floors need less shock absorption so the balls can bounce, but group exercise floors need to be slightly softer to take more impact. The wood surface area may look the same, but what's underneath is completely different.Flooring manufacturers will install the floor for you, and this is always a smart move if you can fit it into your budget. Many flooring companies, for instance, will not honor a warranty if it can be proven that the flooring was not installed properly, or the subfloor was not prepared properly. Depending on the type of flooring, installation is a huge job.Chase also says that the subfloor should be level, with no dips, and that the building's foundation should be structurally sound.Moisture is a big issue for flooring, because humidity levels can play havoc with a floor's stability. Summertime's heat can cause floors to expand or buckle, and winter dryness can cause floors to separate. Remember, it is not the outside humidity that is the real problem, but the inside. Put a bunch of sweaty people into a room and the humidity level will surely change. Chase recommends a year-round humidity level of 40 to 60 percent, with no significant swings. A humidifier and dehumidifier can prevent swings. Remember, if your floors buckle or separate due to your building's humidity, the expense for repair falls upon you.Sohow do you decide what type of flooring to put where? One way is to check out some high-end fitness centers in your area to see what those with a bigger budget chose. Decide what you like and why, and then talk to flooring suppliers to find out what might work for you.Wood provides traction, and the pocket of air underneath floating wood floors protects the body's joints. However, hardwood floors are expensive and challenging to lay, and Lowell suggests purchasing your wood flooring from a company that has expert installers.Randy Meyer, national sales manager of Magnum Fitness Systems, South Milwaukee, Wis., echoes that sentiment: "From my experience, many people incorrectly try to save money on flooring by choosing carpeting, but it just doesn't [last long.] Plus, it's not that inexpensive. You can pay three times the price with carpeting than you would with rolled rubber flooring."Many types of flooring for the locker room are easy to install because they consist of interlocking tiles. Lee Dees, president and CEO of Kendall Products, does not recommend using tiles individually, but rather in sufficient quantities so that it is safe. "A 1-by-1-foot square weighs only 1 pound, but an 8-by-12-foot section, for instance, weighs over 100 pounds, and will stay stable," says Dees.Making a good first impressionPlanning is the keyLastly, have fun with your floors! With so many companies offering so many options in colors, surfaces and prices, you can make a great statement and set your facility apart from the rest.

Integrating Core Training into Workouts

Suggestions from fitness instructors who incorporate core training into their classes and personal training work. Many people seeking physical fitness focus on aerobic activity and strength training, which primarily work the large muscle groups of the limbs and torso. While the core muscles perform some stability work during most aerobic and strength-training exercise, they may not get enough of an overload to prevent the atrophy that occurs with sedentary lifestyles.Create a packageIt's easy to include 10 minutes of core work as part of a group exercise class or strength-training workout. In fact, core muscles have to perform stabilization for many strength exercises, especially with free weights. A variety of exercises for the abdominal muscle group and low back extensors are traditional features of well-rounded workouts, and should be part of an exercise class or personal training session.Stability balls, discs, boards, medicine balls and other equipment that challenges balance provide great training to core muscles. Props also provide variety to keep core work interesting. Many personal trainers make extensive use of these props with their clients.Older adults gain wonderful health and fitness benefits from core strengthening work. Core muscles tend to be more atrophied in this group, especially in sedentary clients. Core work relieves many aches and pains caused by muscle weakness -- pain mistakenly accepted as part of the aging process. Strengthening core muscle groups improves balance and prevents falls in many older adults.REFERENCESCosio-Lima, L.M., K.L. Reynolds, C. Winter, et al. Effects of physioball and conventional floor exercises on early phase adaptations in back and abdominal core stability and balance in women. Journal of Strength and Conditioning Research 17(4): 721-726, November 2003.Tortora, G.J., and S.R. Grabowski. Principles of Anatomy and Physiology. HarperCollins: New York, N.Y., 2003.

Innovative Programming Ideas for Fitness Facilities

Innovative programming ideas aimed at motivating members to exercise.

What's Hot in Group Exercise

Three new group exercise classes can keep your members fit and your fitness program healthy. Mindy Mylrea created Gliding based on a paper plate program she used when teaching aerobics classes. She has been an international fitness presenter for the past two decades, is the 2004 Can Fit Pro International Presenter of the Year, the 1999 International IDEA Fitness Instructor of the Year, a National and World Aerobic Champion, and a five-star presenter for IDEA. She is a master trainer for Schwinn Cycling, and on the pro development team for Bosu, Corepole and Body Bar.Cost. For a Gliding program, $199 will buy what you need to start, including 25 sets of discs, a storage box, two DVD instructor training videos and one DVD containing marketing materials. There are no upfront or annual licensing fees. "I've created a complete and simple turnkey package. I also recommend using the discs as accessory pieces to other classes, like stability ball workouts or circuit training. I've [also] seen personal trainers use them when training their clients," says Mylrea. Continuing education is offered by certified master instructors (www.glidingpro.com). Master trainer fees are negotiated on an individual basis.Dana Prietro, group fitness director at Sports Club LA-Beverly Hills, is a fan of Michael Carson's Core Motion class because, "it incorporates all the components of fitness: strength, flexibility, cardiovascular, stability and balance." Carson, a certified personal trainer, began as fitness celebrity Kathy Smith's group exercise director at MezzePlex in West Los Angeles, Calif. Since then, he's become a well-known fitness celebrity himself, staring in numerous exercise TV shows and infomercial campaigns.Cost. Costs for Core Motion include the balls, which are $10 each, with a minimum order of 20. Teacher training is a three-hour workshop that includes a written syllabus. Cost is $750, plus travel expenses, for certified instructors to provide a Core Motion instructor-training seminar at your fitness center. There is a 30-teacher limit for the training. Core Motion hasno annual licensee fees (www.mindbodyseries.com/fitness).Overview. Budokon, which means "the way of the warrior spirit" in Japanese, is the creation of mind/body teacher Cameron Shayne. "The class is a blended and balanced combination of Hatha yoga, martial arts and meditation," says Shayne, who sees this as a union of martial arts and yoga.Cost. Budokon requires no equipment other than yoga mats and blocks. Minimum Budokon-instructor requirements are a certification in yoga instruction and two years of experience in martial arts. (Shayne based his teacher training/Budokon certificationon the Stott Pilates teacher-training method.) Teacher training workshops are one weekend per month for three months ($325 per instructor). Annual fees are $50 for continuing Budokon CEUs (www.budokon.com).

Luxury Personal Training

SIFT Workout is a personal training facility that offers an atmosphere that resembles a luxury hotel or spa.More spacious than typical personal training studios, this center is never crowded, since it only allows up to 12 members into the facility per hour. What is also unique about SIFT Workout is that it offers unlimited "personal-trainer-supervised workouts" for one flat rate per month, Roberg Chao explains. Members pay $300 to $500 per month, and can come every day, if they like. All trainers are employees, full and part time. Employees are required to have degrees, as well as certifications. Certifications come from the American College of Sports Medicine (ACSM), the American Council on Exercise (ACE), the National Academy of Sports Medicine (NASM) and the National Strength and Conditioning Association (NSCA).Trainers monitor and encourage members as they work through three components of fitness: cardio, muscular strength and endurance, and functional fitness. Functional fitness includes flexibility, agility, balance, core stability and range of motion.To develop a personal fitness program, members have two one-hour initial consultations with a personal trainer. During the fitness assessment, the trainer reviews medical history, discusses health and fitness goals, and evaluates current fitness level. Following the assessment, there is a one-on-one orientation and workout session.Nutrition consultations are also offered "as an added value to our members, and in an effort to encourage their success," says Roberg Chao. Each member receives a one-hour nutrition consultation. Ongoing consultations are then offered as an additional service.The fitness center's success and good member retention numbers, says Roberg Chao, "is due to the environment that is created for members: great customer service, cleanliness and attention to detail. We give our members what they're missing in the big clubs."

What's Old Is New Again

Thinking of buying remanufactured equipment? Here's what you should know. That's why many fitness center owners purchase remanufactured equipment. With a savings of about 70 percent compared to the cost of new equipment, purchasing remanufactured equipment can free up funds for other parts of the facility. It can also allow fitness centers to replace older, favorite pieces that may not be manufactured anymore.If reworked properly, remanufactured equipment is as dependable and wears as well as the equipment was when new. Says Mark Clayton, president of Fitness Equipment Source, Concord, Ont., Canada, "Anyone can hang their shingle out and say they remanufacture equipment, but that doesn't mean they'll do it correctly. Those who don't do it legitimately give those who do a bad name." Fitness Equipment Source equips approximately five start-up fitness centers each month with flooring and strength and cardio equipment. It, and companies like it, canoutfit an entire fitness facility, or sell just a single piece of equipment. They can provide the equipment you want in the color and upholstery you request (even if the product did not originally come in that color), and they provide an extended warranty and service their products.Types of equipmentTotal remanufacture. This means stripping the machine down, sand blasting, powder finishing, testing all moving parts, etc. This saves buyers about 35 percent off of the price of new equipment. It gives a longer life to the equipment, and has the same warranty as when the equipment was new. The company also "zeros out" a treadmill's total mileage.Serviced. Serviced means that the machine was cleaned, had some minor touch-ups and is 100 percent operational. Customers get a three-month parts warranty, but it saves them 45 to 50 percent on the cost of the machine.It's important to note that while "serviced" may sound like you'll get a machine with a short lifespan, you may actually get a newer machine that just didn't need as much fixing up.Provided the product was remanufactured by a reputable company, the equipment should not look old. "The most expensive thing on a new piece of equipment such as a treadmill is the steel frame," says Clayton. But, the frame doesn't go bad, just the wear parts. Companies that really remanufacture equipment will take the entire piece apart, and get each component independently tested. If the piece doesn't meet or exceed the manufacturer's requirements as new, they replace it. They sandblast the frame and put the original type of coating back on it.Ask questions1. Does the company have a solid reputation, with dated references? You'll want to talk to people who have had a relationship with the company for many years, not just someone who bought one piece of equipment.3. Does the company use certified technicians? Consider ensuring that technicians are certified by equipment manufacturers.5. Will the company provide you with an owner's manual so you know when equipment service intervals are and what should be done at each?7. How long does it takes someone to answer the phone at the company? If you end up in an endless string of automated messages, you may be dealing with a company that will be difficult to contact after you purchase equipment and need help or have questions.Where does it come from?The same replacement strategy holds true for strength equipment. "The fitness manufacturers are using chrome colors now that you see on cars -- titanium and silver -- and people want that look," says Clayton. So, they purchase new pieces. But don't forget that remanufacturing companies can paint refurbished equipment in these newer colors.Those in the knowWhen buying a piece of equipment, Feldkamp tells her dealer what she wants, either the actual piece of equipment or the features for which she's looking. Most of her equipment is about two to three years old when she gets it, and members can't tell the difference.Much like the auto industry, your equipment depreciates about 20 percent when it enters your facility. So, it may make sense to consider remanufactured equipment for your next expansion or replacement. Provided you do your homework and choose a reputable company, you can be just as happy with refurbished equipment as you can with new equipment -- and still have money left over.

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