Total Gym InsideLatest Information about Total Gym

Dec
6

5 Key Components of a Group Class

ELEVATE Row

5 Top Tips That Make Your Classes Enjoyable, Your Members Coming Back

When designing a new group fitness model for your clients, there are a few key components that create the right type of atmosphere for a successful training environment. With so many studios and gyms popping up every single day, it is absolutely critical that your group fitness program is top notch and can stand out in your local community.

You can be as creative as you want, when it comes to the exercise programming, but here are 5 key components that you can implement to make your program really successful:

Energy

This is a biggie. Clients have to enjoy you, your class and your facility.   And when they keep coming back, they will also refer people to you and grow your business. How do you create that buzz and excitement? You do so by creating unmatched energy. I don’t care if your entire exercise program is built around brooms and mops, make it the most energetic broom and mop program EVER.

Creating energy in your program is not nearly as difficult as some would suggest. In fact, you can do so in a number of ways, that include:

(1) Hire (or be) an energetic instructor.

(2) Have energetic people work for you at the front desk. They will create excitement the moment your clients walk through the door.

(3) Have energetic people participate in the workouts.

(4) Switch up the workouts, so clients don’t get used to the same routine.

(5) Select GOOD top 100 songs, so clients get lost in the rhythm and forget their heart rate is up.

Build Camaraderie

Like most things in life, it is better to do things with people that you know and care about. When that bond is formed, people tend to do those things more often. In the fitness industry, we do have a rare opportunity to build relationships that create camaraderie. Shockingly, most people actually don’t like to work out on a regular basis, if at all.  So, it is extremely important for us to provide as many ways as possible, to encourage our clients to consistently attend the gym and spend time working out with their friends.

Motivation

Motivation is hugely important and very critical because it is usually the driving force as to why someone will or will not join your program.

Even though, as we said earlier, most people don’t like to work out,  many do work out on a regular basis. They do it for an internal reason or goal.  They do it because it could be life or death for them.  Maybe they do it to have more energy for their kids or maybe they are doing it to relieve some back pain. What is important, is that these people provide the most insight to the mindset of those who don’t want to work out.

Whatever the reason may be, they are motivated by some THING and that is our job as fitness professionals to figure out what that THING is.   Everyone is driven differently and everyone needs to be treated accordingly.

Don’t be afraid to ask your clients lots of questions to figure out where their motivation levels lie. Whether that be physical appearance, health related, or something completely different, the more data you collect, the better.    The more you can use that data to build successful programs the more you will create motivation.

Accountability

This is another biggie.  If you look at gym statistics in the fitness industry, you will notice that the new client acquisition period is January and February and again in April and May. You will also notice that the majority of these newbies will quickly either cancel their membership in a month or two or just keep paying and not show up.

One way to get around these no-shows, is to create a contract.   I’m not talking about a financial contract but an accountability contract that identifies their goals. State what you expect of them while they are under your tutelage.  You will have to do some work now, because you will have to actually hold them to it. You will have to assess them regularly, do pop-up visits to their workplace or home, meet with them quarterly to discuss their goals, and you will need to stay in constant contact via text, email, social media and phone.

Some clients will need more accountability checks, than others which means it is up to you to create the right type of accountability system for each individual client. Some will need daily monitoring and others quarterly, but the bottom line is that everyone will need some level of accountability.

Fun

Of course, clients must have fun while they are in your facility. It doesn’t matter if your program is 110% guaranteed to hit every single client goal, if you or your instructors are boring, it’s a given that a new client just won’t last very long. People always look reasons not to work out and being bored just makes it easy for them.  So take it upon yourself to make sure that your facility eliminates those potential excuses.

Aim to be buzz-time energetic, camaraderie built, highly motivating, accountability driven, and the most fun facility in the world!

About the Author

Mike Z. RobinsonMike Z. Robinson is the owner of the highly successful personal training facility, MZR Fitness as well as Mike Z. Robinson Enterprises which features & highlights a myriad of options to help fitness professionals grow their businesses and careers. Mike was the 2015 IDEA Personal Trainer of the Year, is the author of the E-Book: “Fitness Up, Everything Up”, and he is also a Media Spokesperson for both the American Council on Exercise & IDEA Health & Fitness Association.

Oct
27

10 Minute Total Gym GRIT Workout

Total Gym GTS

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Although the standard GRIT routine is 30 minutes, here is a 10-minute Total Gym GRIT workout to keep your clients’ routines refreshed.

When you want to stay cutting edge in the fitness industry, you have to keep your ears and eyes open all the time, because new programs pop up every day and we, as fitness professionals need to stay informed for our clients.

One of the new trends that seems to be making waves is GRIT training, not to be confused with HIIT training. GRIT is a Les Mills 30-minute program that features a variety of classes, primarily focusing on plyometrics, cardio and strength training. Ask around in the industry and you’ll find that GRIT is the real deal and many fitness professionals are falling in love with this program because it works.   You can use it with little, some or even no equipment at all.  Here’s a great way to combine your Total Gym workout with GRIT training to keep your workouts refreshed and your clients engaged.

Total Gym Workout Routine (maximum effort on each exercise for 1 minute)

One Legged Squat Jump – Sit upright with your butt as close as possible to the bottom of the glideboard.   Keep one leg on the squat stand and leave the other leg to the side of the glideboard. Slowly squat with one leg until you feel engagement in the quadriceps region of your leg, then explode up to lift your body back up to complete the rep. Repeat this sequence to complete the first rep and then you repeat the movement to complete the set. Don’t forget to switch sides. Repeat 15 times.

High Knees (Active Recovery) – Stand up straight and place your feet about hip-width apart. Place your hands palms down, facing the floor, hovering just above your belly button. Quickly drive your right knee up to meet your right hand and back to the ground.  Immediately bring the left knee up to meet your left hand and back down again. As you alternate knees, you want to do it with a hopping motion, staying on the balls of your feet the entire time. Make sure you are engaging your abdominal muscles as each knee comes up to meet the hands.  Repeat 15 times.

Alternating One Legged Squat Jump  – Sit upright with your butt as close as possible to the bottom of the glideboard. Keep one leg on the squat stand and leave the other leg to the side of the glideboard. Slowly squat with the one leg until you feel engagement in the quadriceps region of your leg, then explode up to lift your body back up to complete the rep but instead of landing on the same foot, switch your legs in mid-air so that the other foot lands on the squat stand. Repeat this sequence by alternating legs to complete the first rep and then you repeat the movement to complete the set. Repeat 15 times.

Squat Jumps (Active Recovery) – Start in a deep squat position with your hands by your side. From this position, explosively jump up as high as you can and reach up with your hands as you jump. Repeat 15-30 times.

Incline Spiderman Push-Ups – Stand facing the tower. Place hands on the edge the squat stand, slightly wider than shoulder width apart. Position forefoot back from the squat stand with arms and body straight. Lower yourself down slowly and as you do, be sure to raise your knee up to your elbow on the same side of your body. Push your body up until arms are extended to complete the first rep, then you repeat this sequence on the other side of the body.  Repeat 15 times.

Incline Mountain Climbers (Active Recovery) In the same position as the Spiderman Push-Ups, begin in a push-up position so your hands are directly under your chest at shoulder width apart.  Place your hands on the top of the squat stand. Your body should form a straight line from your shoulders to your ankles. Lift your right foot off the floor and slowly raise your knee as close to your chest as you can. Return to the starting position and repeat with your left leg. Repeat 30 times.

Dips – Facing away from the tower, position your hands shoulder-width apart on the squat stand. Slightly move with your legs extended out in front of you. Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints. Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle. Be sure to keep your back close to the squat stand. Once you reach the bottom of the movement, press down to straighten your elbows, returning to the starting position. This completes one rep. Keep your shoulders down as you lower and raise your body. Please note that you can slightly bend your legs to modify this exercise. Repeat 15 times.

Butt Kickers (Active Recovery) – Stand up straight and bring one heel off the floor towards your butt – then as that foot is dropping back to the ground, bring the other foot up while moving arms in a running motion.  Repeat 30 times.

Reverse Lunge and 1 Legged Power Jump – Standing away from the tower and with the squat stand removed, place one foot back on the glideboard. Squat down on the leg that is on the ground, while the other foot is reverse lunging slowly on the glideboard up the incline. As you return to the starting position, hop up on the foot that is on the ground. Repeat this sequence to complete the first rep and then you repeat the movement to complete the set. Switch sides.  Repeat 15 times.

Jump Lunges (Active Recovery) – Stand up straight with your feet staggered, with your left foot in front of your right. With your core engaged, push off the bottom of both feet into a jump, switching the position of your feet in midair, landing in a basic lunge with your right leg in front. Without rest, repeat this movement alternating which leg is in front. Repeat this sequence to complete the first rep and then you repeat the movement to complete the set.  Repeat 30 times.

About the Author

Mike Z. RobinsonMike Z. Robinson is the owner of the highly successful personal training facility, MZR Fitness as well as Mike Z. Robinson Enterprises which features & highlights a myriad of options to help fitness professionals grow their businesses and careers. Mike was the 2015 IDEA Personal Trainer of the Year, is the author of the E-Book: “Fitness Up, Everything Up”, and he is also a Media Spokesperson for both the American Council on Exercise & IDEA Health & Fitness Association.

Sep
26

7 Total Gym Exercises That Build Killer Arms

Mike Z. Robinson on a Total Gym GTS

(Watch the Video)

Improve Upper Body Strength With These Total Gym Exercises

If you are looking for new and fresh ideas to challenge your client in their next workout session, then look no further than these 7 Total Gym killer arm exercises.   Your client will increase arm strength, tone muscles and get the arms of their dreams.  That’s “Sun’s Out, Guns Out” arms!  Have them perform these exercises 3 days a week for the next 6 weeks, with the recommended amount of reps and sets.

3 Point Pull-Ups

Lay stomach down on the glideboard with arms fully extended and grab the wide part of LAT bars with your hands facing one another. Proceed to pull yourself up fast and while you are in the up position, quickly move your hands to the middle grip. Next lower yourself slowly, then pull back up, quickly move your hands to the inside grip, and slowly lower your body. Repeat this sequence to complete the first rep and repeat the exercise to complete the set. (2 Sets of 5 Reps on each bar).

Seated Wrist Curls

While seated at the top of the glideboard, facing the tower, grasp the handles and with the outside of your forearms rested on your thighs. With palms facing up, flex your wrist upward and slowly come back to the starting position to complete each rep. (2 sets of 25 reps)

Incline (Spiderman) Push-Ups

Stand at the end of the machine facing the standing platform and place hands on the top edge, slightly wider than shoulder width apart. Walk your feet back while still holding the standing platform, so that you are in an inclined plank position.  Lower yourself down slowly and as you do, raise your knee up to your elbow. Push your body up until arms are extended to complete the first rep, then you repeat this sequence on the other side of the body. (2 Sets of 15 Reps)

Curls

Sit up straight with good posture facing the tower, grasp the handles. With a closed fist curl your arms up from the elbow to your chest. Curl up fast, then come back down to the starting position slowly to complete the rep. Repeat this sequence to complete the first rep and repeat the exercise to complete the set. (2 Sets of 15 Reps)

Decline Push-Ups

Facing away from the tower place both hands on the standing platform and kneel at the bottom of the glideboard. Push yourself away from the standing platform and the glideboard will move you up and down the rails.  Make sure that you try to come down far enough that you can see over the platform. Repeat this sequence to complete the first rep and repeat the exercise to complete the set. (2 Sets of 15 Reps on Each Side)

Reverse Pull-Ups (On Back)

Lay flat down on your back on top of the glideboard with your head supported.  With your arms fully extended above your head to grab the LAT bars with your hands facing one another. Pull yourself up fast, then lower yourself slowly. Repeat this sequence to complete the first rep and repeat the exercise to complete the set. (2 Sets of 15 Reps)

Triceps Kickback

Sit up straight with good posture facing the tower. Grasp handles with your arms fully extended, push your arms down your sides with your palms facing backwards and bring your hands back to the starting position. Repeat this sequence to complete the first rep and repeat the exercise to complete the set. (2 Sets of 15 Reps)

Remember to remind your client(s) that each week it will get a little easier.  When doing this program they should look for additional ways to challenge themselves each week because. One of the best and most effective ways to do that is to decrease the break time between reps and sets.  Beating their last time also works well. For example, if it takes 30 minutes to complete the workout the first time, they should be aiming for a completion of 25–29 minutes the next time and so on an so forth.

So, I wish you luck with implementing this routine into your clients’ new exercise program. I’m sure that they will love and appreciate the extra challenge.

About the Author

Mike Z. RobinsonMike Z. Robinson is the owner of the highly successful personal training facility, MZR Fitness as well as Mike Z. Robinson Enterprises which features & highlights a myriad of options to help fitness professionals grow their businesses and careers. Mike was the 2015 IDEA Personal Trainer of the Year, is the author of the E-Book: “Fitness Up, Everything Up”, and he is also a Media Spokesperson for both the American Council on Exercise & IDEA Health & Fitness Association.

 

Aug
28

Total Gym Core Strengthening Program

5 Total Gym Exercises That Will Build A Strong Core

Being in the fitness industry, we all understand the importance of having a strong core.  Fitness professionals also know how to get the core strong and keep it strong.  However, the average person doesn’t think about having a strong core, or if they are, it’s mostly for vanity purposes and say, looking good at the beach.  But in reality, the real goal should be to strengthen the core for FUNCTIONAL  purposes.  Strong core muscles make it easier to do many physical activities and help minimize injury.

Like most personal trainers and fitness professionals, we have all heard our fair share of clients complaining about their bad backs. We see them grimacing and we see the discomfort on their faces.  We don’t like to see our clients in pain.  However, the good news is, that with all these bodily aches and pains, an opportunity is created for us to teach, educate and motivate our clients.  We can get them to start stretching and strengthening their midsection every day, so that they move better and feel better.   Of course, if they come out looking amazing too, with a firmer tummy and/or 6 pack abs, that is a extra bonus!

Use your Total Gym GTS to let your clients know all the benefits of having a strong core and get them to buy into what you are teaching and trying to get them to do.  Have fun with it and keep inspiring them to do more.

Chest Press

Grasp handles to bring the glideboard halfway up the rails.  Facing away from the tower, straddle the rails and sit toward the top of the glideboard.  Position handles next to the rib cage and with cables on the inside of the forearm.   With tension in the cables position the legs on the glideboard with knees slightly bent.  Bring the handles and elbows up to chest height with palms facing down.      Repeat this sequence to complete the first rep, then repeat the movement.    (3 Sets, 15 Reps)

Upright Row

Grasp handles and pull the glideboard halfway up the rails.  Straddle the rails and sit toward the top edge of the glideboard, facing the tower.  With tension in the cables, extend arms directly toward the pulleys and lift feet off the floor. Palms face in.    Now repeat that motion to complete the 1st set. Remember to pull in towards your body fast but to go out slowly to control the movements and maximize the muscle contractions. Repeat this sequence to complete the first rep. (3 Sets, 15 Reps)

Kneeling Lateral Torso Rotation

Grasp both handles to bring the glideboard up the rails.  Stand facing the rails and anchor handles down near the top edge of the glidgeboard (hand closest to the tower is holding handle).  Kneel on the top portion of the glideboard facing sideways.  Separate the knees to create a wide base of support between them.   With tension in the cable slowly lift both handles from the glideboard and extend the arms diagonally across the body and upwards.  Repeat this sequence to complete the first rep, then repeat the movement.  (3 Sets, 10 Reps in Each Direction)

SCRUNCH

Attach the SCRUNCH Accessory to the top of the rails.  Facing the tower, keel toward the top of the glideboard.  Grasp the SCRUNCH Accessory cross bar on the outside with palm facing in and rest the elbows on the padded surface.  Maintaining a neutral spine, position the shoulders directly over the elbows.  Press elbows into the scrunch padding to maintain a neutral shoulder position.. Repeat this sequence to complete the first rep, then repeat the movement.
(3 Sets, 15 Reps)

Plank

Disconnect the pulley from the glideboard and stow the handles.  Remove the standing platform.  With the glideboard at the bottom of the rails, face the tower and kneel on the lower part of the glideboard.  Place forearms towards the top of the glideboard, palms facing in.  Raise the knees off the glideboard and align the neck, shoulders, hips and legs into a level plank position.  Press into the forearms to keeps the shoulders in a neutral position. Shift the glideboard up and down into the closed and open positions. Repeat this sequence to complete the first rep and then you repeat the exercise to complete the set. (3 Sets, 15 Reps)

So there you have it, a simple but VERY effective core strengthening program that your clients can perform on your Total Gym machine to help them to get stronger and become more flexible so that they can protect their back for the long haul and minimize the risk for lower back pain.

About the Author

Mike Z. RobinsonMike Z. Robinson is the owner of the highly successful personal training facility, MZR Fitness as well as Mike Z. Robinson Enterprises which features & highlights a myriad of options to help fitness professionals grow their businesses and careers. Mike was the 2015 IDEA Personal Trainer of the Year, is the author of the E-Book: “Fitness Up, Everything Up”, and he is also a Media Spokesperson for both the American Council on Exercise & IDEA Health & Fitness Association.

Aug
15

10 Minute Total Gym HIIT Workout

Total Gym HIIT Workout

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Quick Total Gym HIIT Workout That Will Get Your Clients Huffin’ and Puffin’

As a fitness professional, even if you have not done HIIT yourself or implemented this type of exercise programming for your clients, then I’m sure that you have at least heard of it and know that it has become one of the most popular workout programs in the world.

HIIT (High Intensity Interval Training) is an effective training technique in which you give maximum effort through fast, quick, and intense bursts of different exercises followed by a short and/or active recovery period. The reason that this type of training has become so trendy is, because it works and gets you great results by keeping your heart rate up and efficiently burning more fat. With its fast paced movements and very little breaks, the HIIT phenomenon simply delivers. It is a great program to implement into your own client program.   And it’s easily customized to fit any client fitness level.

Did you know that HIIT is so versatile that it can be used with a combination of exercises and equipment like your Total Gym GTS?  In fact, here is a sample workout program for you to prescribe to your clients immediately. I bet that after this HIIT workout on the GTS, their heart rates will read higher than a credit card bill during the Christmas holiday. Trust me!

Have your clients try the following 10 minute HIIT workout program for a total of:

  • 2 rounds and 40 seconds of work with 15 seconds of rest

and don’t forget to challenge them in each workout to increase their reps each time.

Total Gym Incline Push UpsIncline Push-Ups: (using Squat Stand)

Stand facing the squat stand and place hands on the top edge, slightly wider than shoulder width. Position feet about 3 or 4 foot away from the squat stand with arms and body straight. Standing on the balls of your feet, lower yourself down in a slow and controlled manner. Push your body up until arms are extended to complete the first rep.

Dips: (using Squat Stand)

Position the rails at the highest position and then facing away from the squat stand, place your hands on the top edge, shoulder-width apart. Edge your feet out in front of you and straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints. Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle. Be sure to keep your back close to the foot platform. Once you reach the bottom of the movement, press down into the bench to straighten your elbows, returning to the starting position. This completes one rep. Keep your shoulders down as you lower and raise your body. Please note that you can slightly bend your legs to modify this exercise.

Total Gym Leg RaisesLeg Raises:

Lay down on the glideboard making sure that your head supported – you may have to scoot your butt down a little.  With your arms fully extended above your head to grab onto the LAT Bars with your hands facing one another. With your arms fully extended and your body stretched out, begin to lift your legs up simultaneously as high as you can to form the letter “L” out of your body, then slowly lower them back down. Repeat this sequence to complete the first rep, then repeat the movement.

One Legged Sitting SquatOne-Legged Sitting Squat Jump:

Sit upright with your butt as close as possible to the bottom of the glideboard. With one foot on the squat stand and the other leg resting at the side,  squat on the one leg by going down slowly until you feel engagement in the quadriceps region of your leg, then press to lift your body back up to complete the rep. Repeat this sequence to complete the first rep, then swiftly switch legs and perform the same movement on this side. Alternate the movement back and forth between both legs.

Total Gym PikePike: (on glideboard)

Please note that you must supervise this carefully as the glideboard is very unstable.

Place both hands on the squat stand and straddle the glideboard.  While still holding the squat stand get on to your knees and then up onto your feet. On your toes with your heels in the air push away from the squat stand to make an upside down “V”  and come back to the starting position. Repeat this sequence to complete the first rep and then you repeat the exercise to complete the set.

So there you have it, a calorie crushing 10 minute HIIT workout to help your clients elevate their fitness level. Have your client perform this workout routine 3 days per week for the next 4 weeks and be sure to remind them to combine this workout program with a balanced nutrition regimen, adequate sleep, and lots of water to create optimal levels of health and fitness for themselves.

About the Author

Mike Z. RobinsonMike Z. Robinson is the owner of the highly successful personal training facility, MZR Fitness as well as Mike Z. Robinson Enterprises which features & highlights a myriad of options to help fitness professionals grow their businesses and careers. Mike was the 2015 IDEA Personal Trainer of the Year, is the author of the E-Book: “Fitness Up, Everything Up”, and he is also a Media Spokesperson for both the American Council on Exercise & IDEA Health & Fitness Association.

Aug
8

7 Ways Members Benefit From Circuit Training

ELEVATE Circuit

ELEVATE Circuit Training – Get Results That Retain Members

Weight loss is one of the primary reasons why most consumers look to join a health club and start an exercise program. Yes, traditional aerobic conditioning like running on a treadmill, sweating buckets in an indoor cycling class, or the popular high intensity strength training workouts, can help burn calories for weight loss, but the simple fact is, that many people don’t enjoy them.  They can be intimidated by the loud music and fast-pace of indoor cycling or could get injured by doing exercises too challenging for their skill level.

If you’re looking for ways to boost member engagement and retention, here’s a little secret.  It doesn’t matter how good the exercise is for helping an individual reach his or her fitness goals, if a member or client doesn’t enjoy it, then they’re not going to do it.  So now what do you do?

Make Exercising Enjoyable

One of the best ways to improve retention is by creating happy customers, which means featuring exercise options they WANT to do because they’re both fun and relevant to their goals.

Fortunately, there is a mode of exercise that can be both fun AND effective for weight loss: bodyweight circuit training; specifically circuit training featuring bodyweight exercises.

In general, circuit training involves a series of resistance-training exercises for different movements or body parts with little-to-no rest between each exercise. The traditional selectorized resistance-training machines, normally used for circuit training are effective but also expensive, not easy to move around or reconfigure and can be intimidating for some members.

A good strength training circuit should not only be time-efficient and easy to follow, but should be easy to adjust and re-organize to create different workouts from week-to-week or month-to-month.

Make It Easy To Follow

Lack of time and not knowing what type of exercise they should be doing are two of the most frequently cited reasons for why club members or personal training clients have a hard time following a workout program. As health and fitness professionals, it’s our job to help our clients overcome these roadblocks.

Strength training circuits should transition between exercises for upper and lower-body muscles or alternating movement patterns like from push-ups to pull-ups to help members do workouts that are both time efficient and effective.

Circuit training on the ELEVATE Circuit can provide the following 7 benefits:

Burn More Calories

The body burns 5 calories of energy to use 1 liter of oxygen. Circuit training can use most of the muscles in the body, which significantly increases oxygen consumption when compared to a mode of cardio exercise relying primarily on the lower body. Any mode of exercise that increases oxygen demand also increases energy expenditure, making it an effective strategy for weight loss.

Alternating between upper body, lower body and core muscles, while circuit training on ELEVATE can help increase oxygen consumption in the body, resulting in the ability to burn a lot of calories in a relatively short amount of time.

Total Gym Elevate CircuitWork Smarter Not Harder

Bodyweight circuit training can be considered both moderate intensity cardio-respiratory AND strength training exercise both of which are important for fat loss. Too much high intensity exercise (where breathing is much faster than normal, and saying more than a couple of words at a time can be difficult) for more than 50 to 60 minutes at a time could actually lead to burning muscle instead of fat.

At a higher intensity of exercise, the body will use primarily carbohydrate for fuel. Once this carbohydrate is depleted, the body uses the hormone cortisol to convert protein to fuel in a process called gluconeogenesis. When this happens, less protein is available to repair muscle tissue damaged during the exercise.

Fast Track Strength Training

Bodyweight strength-training circuits can actually increase lean muscle mass throughout the entire body while most modes of cardio training involve primarily leg muscles. Doing bodyweight exercises to a point of momentary fatigue can stimulate the type II, fast twitch muscle fibers responsible for improving strength and size. Increasing activation of the type II fibers can result in larger, more defined muscles throughout the entire body.

Increase Metabolism

Higher levels of lean muscle mass equate to a higher resting metabolism, which means the body will burn more calories while at rest. At rest, 1 pound of muscle can burn up to 7 calories of energy during a 24-hour period. Adding 5 to 7 pounds of lean muscle mass can increase resting metabolism up to 50 calories a day or 350 calories over the course of a week. Given that the body uses approximately 100 calories to walk a mile, this can be considered the equivalent of taking a 3.5-mile walk.

Using ELEVATE can help add lean muscle mass to your body. As you increase the amount of muscle tissue your metabolism will become much more efficient at burning calories meaning that you can increase caloric expenditure even when you are NOT exercising.

Combine Strength Training With Cardio

Row Trainer small group class

Row small group class

To increase energy expenditure for weight loss, combining circuit training with cardio exercise can be extremely effective. For example, after completing a circuit of resistance-training exercises, hop on an ELEVATE Row for 3 to 7 minutes of steady-state, moderate-intensity exercise. The cardio exercise should focus on the aerobic energy system, so your breathing should be quicker than normal, but you shouldn’t be out of breath.

Non-Intimidating

Weight rooms can be intimidating, which can keep members from doing beneficial strength training exercises. A bodyweight circuit that is set up away from the free-weight area can provide a non-intimidating environment for club members to obtain the many benefits of strength training, while also establishing the base level of strength required to progress to more challenging forms of resistance training.

Trainer-Led Sessions Create Rapport and Encourage Members

Scheduling a trainer to assist members during busy times can provide a higher level of service to members who are attempting to use the circuit. A trainer can push members to work a little harder on the circuit, which can be an important component for achieving results. In addition, coaching club members through an established machine circuit provides a way for trainers to meet a number of members during each shift. As the trainers help the members, they can learn names and establish rapport, both of which are essential for long-term success.

In this era of demanding, high-intensity group fitness classes and technically complex free-weight training programs, the idea of returning to circuit training, which was popular in the early ‘80s, may seem like a return to the dark ages. The accompanying video can help you understand how the Elevate Line can be organized to create an effective strength training circuit that can help your members reach their goals from weight-loss to enhanced muscle definition. One of the best features of the Elevate Line is that all pieces are easy to move around meaning you can create different circuits to meet the needs of different populations of members or clients you serve.

For more information on the ELEVATE Circuit – call 858 764 0078 or visit totalgym.com

About the Author

Pete McCallPete McCall is an educator, performance coach, personal trainer, author, consultant and host of the All About Fitness podcast. Based in San Diego, CA, Pete holds a master’s degree in exercise science and health promotion, completed a Fellowship in Applied Functional Science with the Gray Institute, is a Certified Personal Trainer and a Certified Strength and Conditioning Specialist. Currently Pete is an adjunct faculty in exercise science at Mesa College, a master trainer for Core Health and Fitness, a blogger and content contributor for the American Council on Exercise (ACE) and online instructor for the National Academy of Sports Medicine (NASM).

Consulting with organizations like the World Bank, Reebok, 24-Hour Fitness, Core Health & Fitness, the Institute of Motion and Fit Pro, Pete has experience identifying needs and delivering solutions. Frequently quoted as a fitness expert in publications such as The New York Times, Washington Post, U-T San Diego, SELF, Glamour, and Shape Magazine and featured as a fitness expert for TV news outlets including WRC-NBC (DC), Fox News, Fox 5 San Diego, and NBC7 San Diego, Pete is a sought-after media resource for accurate, in-depth insight on how to get results from exercise. www.petemccallfitness.com

Jul
17

Total Gym Strength Training for the Over 40s

Capture

Understanding Your Demographic – Teaching Total Gym Strength Training to Your 40+ Clients

We all know that as we age our body changes, and the need for strength training and overall fitness becomes ever more important for a higher quality of life and long term durability.  But as a fitness professional, we do not always understand this concept to most effectively service our over 40 clients.

5 components of wellness for the 40+ age group

A comprehensive program for overall wellness in our 40+ clients should include:

  • Strength training
  • Cardiovascular training
  • Mobility (increasing range of motion)
  • Nutrition
  • Supplementation

As a 40+ person myself, I can speak from personal experience that ALL those areas are important, not just one or two.  Here’s why:

The body drops muscle mass at a rate of 1% per year after the age of 40, so the need to create and implement an overall strength training program is vital to support the kinetic chain and maintain muscle on a person’s frame.

Why Strength Training Works

To feel strong physically transfers over into all parts of life.  Endorphins released after training can boost self esteem, self confidence and an overall feeling of well being. Performing daily tasks becomes easier and doesn’t require as much energy compared to someone who does not strength train.

Best Total Gym Strength Training Exercises

I will focus on 7 primary movements as a foundation for the strength program on a Total Gym machine. They include plank, hinge,  pull, push, rotate, squat and lunge.  Plank and hinge are not specific exercises, but rather are the foundation for the major strength movements for the program. Plank – this is the foundation for all movements.   Hinge – the ability to flex and extend at the spine is vital to safe and efficient movement and also to avoid injury.

Reps and sets – all exercises- 3 sets with a reverse pyramid design of 5/6/8 reps.  Drop 10% of the weight for consecutive sets.

See video for demonstration.

squat

Squat

Squat – The position offers partial weight bearing closed chain exercises as well as dynamic cable exercises for both upper and lower body muscle groups.  The incline plane provides optimal intensity levels to develop power in the lower extremities with closed kinetic chain plyo-metric exercises.

Upright Prone - Pull Up A

Pull-Up

Pull Up – The LAT bars are used to provide partial weight bearing exercises for the back, shoulders and arms.  This allows any client to perform a pull up exercises.  The lower intensity is also ideal for developing power in the upper body by incorporating plyo-metric exercise variations.

Chest Press

Chest Press

Chest Press – This position provides training and conditioning of the anterior shoulders, chest and arms.  Trunk stabilization is integrated into the exercises, as the upper body is upright and unsupported.

Inverted Shoulder Press

Inverted Shoulder Press

Inverted Shoulder Press – This position provides training and conditioning for the shoulders, arms and trunk.  With the inverted body position, the degree of incline will inversely affect the strength and stability components of the plank and push up exercises.  A lower incline emphasizes proximal stability whereas a higher incline emphasizes upper body strength.

Seated Lateral - Toroso Rotation A

Shoulder Rotation

Seated Lateral Shoulder (Cable) Rotation – This position provides training and conditioning of the truck, shoulders, chest and arms.  The line of pull provides a transverse plane resistance with a constant challenge to lateral trunk stability.

Lunge

Lunge

Lunges with external weight (med ball, dumbbells, kettle bells). – This position provides functional stability and balance challenges to the entire body while strengthening and conditioning the lower body.

Knowing your clients’ needs and wants is vital to helping people achieve their fitness goals.  Staying true to the initial intent and purpose of a workout program will sustain a client/trainer relationship and provide results for the client.

With the 40+ age group, keeping that perspective in mind is the best way to being an effective and trustworthy fitness professional.

About the Author

Neil MallisonNeil Mallinson is a Master GRAVITY Instructor, Master TRX Instructor and holds numerous certifications through NSCA and NASM, and has presented domestically and internationally for decades.

He studied Kinesiology and Sports Medicine at the University of Maryland College Park and specializes in sports performance training with a focus on mobility and recovery.  The ability to change a person’s life through fitness education and living a healthy lifestyle are what keeps Neil passionate.

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