Giant Workout Set Blocks

Try these 2 giant set blocks. The first block focuses on your chest or pectoral muscles.

• The first exercise is a free weight exercise that allows a full range of motion and requires the use of smaller stabilizer muscles to control the movement.
• The second exercise is a bodyweight exercise. The use of a suspension trainer is great since you can adjust your body angle to increase or decrease the intensity according to your fitness level plus the added benefits of core engagement and more overall stabilization of the body.
• Finally, for the third exercise, an isolation movement, a machine is used. The focus will be solely on the muscles being targeted to make sure you’ve finished off and used every muscle fiber in that area.

Perform each block in a circuit style fashion and perform each exercise back-to-back with 60-90s rest between each exercise. The second block will follow the same framework as the first block. However, it works muscles directly opposite of the chest. Primarily the lats, mid-back, and rear delt muscles are targeted to promote muscle balance.

Warm-Up

5 minutes of light to moderate intensity

Block 1:

• 3 rounds of 12-15 reps
• Incline dumbbell press
• Suspension trainer chest press
• Pec Fly machine

Block 2:

• 3 rounds of 12-15 reps
• Bent over dumbbell row
• Suspension Trainer Row
• Rear Delt machine

Giant Sets For Giant Gains FAQs

[sc_fs_multi_faq headline-0=”h2″ question-0=”Are Giant Sets Good For Bulking?” answer-0=”These sets are pledged to make you look more muscular and giant by building your overall body muscles. Although, this is a hard way to gain muscle but one of the most efficient and effective ways. As much as you will spend time doing giant sets you are going to love it and spend most of your time doing it.” image-0=”” headline-1=”h2″ question-1=”How Many Reps Are In A Giant Set?” answer-1=”A giant set is typically three or more exercises in a sequence.” image-1=”” headline-2=”h2″ question-2=”Are Giant Sets Good For Strength?” answer-2=”Giant sets: the workouts are great for getting sweaty during strength training. Veowna recommends performing three or four giant sets targeting different muscles for a sweaty, full body workout.” image-2=”” headline-3=”h2″ question-3=”What Is A Giant Set In Working Out?” answer-3=”Giant sets are doing 4 or more exercises back to back with no break. During these sets you can either pair exercises that are non competing , in other words opposing muscle groups, or you can target the same muscle. What is the point in this? It increases the intensity and the time efficiency of your training.” image-3=”” headline-4=”h2″ question-4=”What Is A Cluster Set In Weightlifting?” answer-4=”A cluster set is a set that’s broken down into several mini-sets, with short intra-set rest periods between them. The weight is re-racked or put down during these short rest periods, allowing the muscles a brief respite before the next mini-set.” image-4=”” count=”5″ html=”true” css_class=””]

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I’ve often been asked if stretching first thing in the morning is good for you. The answer is a resounding yes! A morning stretch routine offers several benefits in addition to just improving your flexibility. 

A simple stretch routine in as little as 8 minutes can help energize you and get your day started off on the right foot, no equipment required. Here are 5 reasons why you should stretch in the morning:

1. Increases Blood Flow

I’m not saying stretching will get the blood pumping like a good run or HIIT circuit. However, it can get you going at just the right amount and rate since, after all, you just woke up! Lying in bed after a night’s sleep can stiffen your muscles especially if you had a rigorous workout the day before or have been sitting at a desk staring down at a computer screen. Stretching can help relieve some of that tension and facilitate the process of removing lactic acid and getting fresh oxygenated blood to those muscles.

2. Wakes Up Your Nervous System

When performed first thing in the morning, stretching can literally wake up your mind and body. Not only do the muscles benefit, but the nerves that control your muscles get a chance to fire and get you ready to do your daily tasks. Your brain will get a dose of circulation to help make you alert and sharp for the day to come.

3. Prevent Injury

There is a lot of controversy about how stretching before an activity or sport doesn’t directly prevent injuries from happening. However, from my perspective, if you increase the circulation in your muscles to make them more pliable, stimulate the nervous system so it can react to movement, and mobilize all your joints in your body to stimulate the production of synovial fluid (that’s what lubricates your joints), then collectively you can reduce the likelihood of injury when tackling your to-do list at the start of your day.  

4. Improve Posture

Your spinal alignment is influenced by how you hold yourself up on a daily basis. If you often find yourself slouched forward with your shoulders rounded and head looking down at your computer screen or phone, then your body can end up holding on to that posture. A specific morning flexibility routine can help address this and serve as a reminder for good posture and alignment.  

5. Makes You More Flexible

This is supposed to be a given, right?! This is only true if you are consistent in your stretch routine. Think of it this way, your cardio or strength doesn’t improve overnight from just one day of exercising. The same applies to your flexibility.

Remember not to rush into a stretch first thing in the morning. Take your time and move into each stretch slowly and carefully. Your body has been lying down for several hours causing your body to be in a much different physical state versus when you’ve been upright all day. If you feel stiff at first, that’s ok it’s normal. Some of your joints haven’t moved for several hours causing short-term discomfort so listen to your body and move accordingly. 

Breathing is also an important component of a morning stretch routine. This can be a separate discussion in itself, but generally speaking, I recommend breathing in through the nose for four seconds and exhaling slowly out the mouth. Your abdomen should fill during breathing, and the rib cage expands both front to back and side to side.

Flexibility is just as important as cardio and strength in your fitness routine. A morning routine can help loosen you up, stimulate your brain, lubricate your joints, and help counteract the effects of sitting hours in front of a computer screen or staring at a smartphone screen by relieving tension and improving your posture.

Looking for mobility and a morning stretch routine of your own? Check out our Introduction to Mobility & Cooldown video above.

About The Guest Author 

Randy Leopando, CSCS, FMS, RCPT*E

A fitness industry veteran of 22 years, Randy is the Training and Education Manager at 66体育 - TRUE Fitness让运动更简单_官方网站 66体育 66体育.  He spent much of his career as a fitness director and operations management for a privately owned fitness facility that offered general memberships, personal training, group fitness, small group training, Pilates, nutrition counseling, and sports performance training.  Randy has been a consultant for ACE, regional committee member for NSCA, and currently provides education on TRUE cardio and strength products to club owners and staff.

Morning Stretch Routine FAQs

[sc_fs_multi_faq headline-0=”h2″ question-0=”What Is A Good Morning Stretching Routine?” answer-0=”* Cobra stretch. Lie on your stomach and place your hands flat beneath your shoulders. * Knees-to-chest. Lying flat on your back, bring one knee to your chest and hold it in position with your arms or hands. * Spinal twist. * Upper back stretch. * Neck stretch. * Shoulder stretch. * Side stretch. * Standing quad stretch.” image-0=”” headline-1=”h2″ question-1=”Is It Good To Stretch In The Morning?” answer-1=”Stretching first thing in the morning can relieve any tension or pain from sleeping the night before. It also helps increase your blood flow and prepares your body for the day ahead. Stretching before bed relaxes your muscles and helps prevent you from waking up with more pain.” image-1=”” headline-2=”h2″ question-2=”How Long Should I Stretch In The Morning?” answer-2=”A good morning stretch routine should only take about five to 10 minutes. Use this time to stretch the muscles you use most often, specifically leg muscles – like your calves, hamstrings, hip flexors (pelvis) and quadriceps – along with your shoulders, neck and lower back.” image-2=”” headline-3=”h2″ question-3=”Why Is It Hard To Stretch In The Morning?” answer-3=”In the morning, your muscles are at their all-time stiffest because you’ve been inactive for hours and your body temperature drops when you sleep. Stretching princess-style when you wake up = Bad Idea.” image-3=”” headline-4=”h2″ question-4=”Does Stretching In The Morning Help You Lose Weight?” answer-4=”Research has shown that exercising in the morning can help you burn more calories than completing the same workouts later in the day. So, including a few stretches in your morning routine could be beneficial for weight loss.” image-4=”” count=”5″ html=”true” css_class=””]

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Define Your Reason Why You Want To Be Fit

Being fit and healthy is a commitment and you need to work consistently until you achieve it. Once you do, you need to maintain it by committing to a healthier lifestyle. So, before you start, define your core reason why. Why do you want to start exercising? Is it to improve the quality of life and be healthier? Do you have climbing Mount Everest or a Lares trek to Machu Picchu on your bucket list? Or – is it just because you want to look good for a friend’s upcoming wedding?

Internal motivation will make it easier to commit, while external motivation is often short-term and won’t motivate you enough once things get tough. Define at least three reasons why you want to exercise and be healthier and remind yourself of it when things get tough.

Set Up A List Of Consecutive Goals

Once you define your reasons why write down a list of realistic goals. These goals should be as simple as possible in order to achieve them. If you want to jump on the fitness wagon and start exercising, you need to pick three days of the week. Then, schedule your workouts just like you would an important meeting.

Once you do, set up a clear workout goal. For example – workout three times a week. When you check this goal off your list, aim to keep up with this schedule for an entire month. Then, aim to workout consistently three months in a row without any excuses. Each time you achieve a goal, cross it off your list and move on to the next achievable and realistic goal.

Remember To Stay Flexible

Even when we map out our entire week, things sometimes won’t go as planned. If you happen to miss out on your morning HIIT class or pilates class, go to the gym instead or do a short full-body circuit at home. If you have a business trip coming up so you have to skip an entire week of workouts, don’t stress. Just remember to continue where you left off instead of falling off the fitness wagon. Be flexible in order to avoid losing motivation and learn how to deal with setbacks.

Don’t Procrastinate

If you have to skip a workout class, don’t let it happen two days in a row. If you want to be consistent with your workouts until they become a habit, you need to work on those goals. Even the smallest amount of effort counts. If you have a long day ahead of you, try working out in the morning. This way you’ll tick off your workout from the list and start your day with a healthy boost of energy.

Habits are built daily by being persistent and committed. It’s better to squeeze a 15-minute run into your day instead of not doing anything at all. It takes approximately 66 days until an action becomes a habit. Don’t procrastinate, but keep moving forward and make every day count.

Clean Out Your Diet

Starting a fitness journey is hard but the rewards along the way are worth the effort. But, your fitness journey won’t yield results until you clean out your diet. If you want to build more muscles, you need to fuel your body right and spend time on strength training. Also, if you wish to reduce the percentage of body fat, you need to eat nutritious meals that will only support your workout efforts.

Healthy eating habits are essential if you want to improve your health in the long run and become fit and strong. Make sure you eat a lot of protein, healthy fats, carbs, fiber, fruits, and veggies. Limit or completely avoid processed meals, sweets, drinks, and junk food in general.

Find A Workout Program That You Like

Fitness is fun and enjoyable if you pick an activity you’ll be passionate about. Fitness trends are constantly changing which gives you a variety of fitness programs to choose from. You can work on your own at the gym, utilize commercial treadmills, or find a group program that is fun and aligns with your schedule. Whatever you choose, make sure you include the following into your exercise schedule: strength training, cardio, and high interval training.

Strength training will increase your strength and help you burn fat faster. Cardio training at least once a week benefits your cardiovascular system. A HIIT is perfect for those days when you are short on time but you still want to benefit from the post-workout high. It is also recommended to include at least 30 minutes of light movement during the day. When you discover an activity you enjoy, you’ll consider exercise as just another fun activity and achieve your goals a lot easier.

Embrace Recovery Time

Recovery time is as important as the time and effort you put into your workouts. Each workout puts a lot of stress on the muscles. Therefore, muscles need time to recover. Your body needs to replenish the sources of energy needed for yet another workout. Aim to work out between two to three times in a row and take a day to recover. If you exercise consistently without any breaks your progress will not stall.

Not recovering properly could also negatively impact your motivation and might even be the reason why your motivation is waning. Proper hydration and nutrition are also part of recovery so aim to give your body the fuel it needs to recover.

Engage In An Offbeat Fitness Activity Over The Weekends

Offbeat fitness activity will fuel your motivation to stay active by breaking the monotony of your workouts. After a while you might get bored with your group fitness program or gym sessions, so doing something completely different over the weekends can keep your motivation in check. Take up cycling and explore every part of your city while doing a great cardio exercise.

TRUE® Bikes can help you when you need a boost and assist you while you pedal. You can also try a practical e-bike as a change of pace. Or, take up hiking for the benefit of boosting your cardiovascular system and strengthening your leg muscles. Not only will hiking up a hill strengthen your legs and your core, but it will also fill you up with immense positive energy. Spending time in the open air surrounded by nature improves our mood and reduces stress.

Find Someone To Support You

Everything is easier when you have a partner in crime. Build a strong support system among your friends and family. Find at least one person who will share the same reason why and embark on this fitness journey together. You don’t have to do everything together, you just have to keep each other accountable. Make a weekly plan of workouts, meal plans, and other offbeat physical activities and share that plan with each other. This way you’ll hold each other accountable and provide support and motivation when one of you falls off the fitness wagon.

Don’t Let Your Cheat Days Ruin Your Progress

So you’ve been working hard, eating healthy and you’ve reached a fitness milestone. You feel like a reward is in order and you plan on turning it in an all-you-can-eat cheat day. But, you have to use cheat days smart. One cheat day can ruin all your hard work in a day if you go overboard. Cheat days are fine but you need to be smart – eat a slice of cake, not an entire cake. Proper balance will help you stay committed and motivated to exercise, eat healthily, and still reward yourself with a treat once in a while. So, time your cheat meals wisely and use it as a true reward and something that makes you feel good.

Make Sleep A Priority

Sleep can only aid your goals so don’t skimp on quality sleep. If you do, you put yourself at risk of burnout. Running after your career goals, personal and fitness goals might be the reason why you sleep less and less. Instead, create a sleep schedule where you get 7 to 9 hours of sleep every night and organize everything else based on this schedule. You won’t achieve any progress in your fitness routine if you sacrifice recovery time. Instead, embrace the deeply restorative powers of sleep for your body and mind and use it to your benefit.

Don’t stop chasing your fitness and health goals until you reach your desired fitness levels. Even when you do, don’t stop pushing your limits and become the fittest self in 2020. Once you reach the desired fitness level, be proud of your hard work, Fitness and healthy habits deserve to be part of your lifestyle because they can only improve your life.

Tips For Success In Achieving Your Fitness And Health Goals FAQs

[sc_fs_multi_faq headline-0=”h2″ question-0=”How Do You Achieve Health And Fitness Goals?” answer-0=”An effective strategy may include: 1. Choose aerobic activities such as walking. 2. Exercise for at least 30 minutes on all or most days of the week. 3. Cut back on junk food. 4. Eat smaller food portions. 5. Increase the amount of fresh fruits and vegetables, lean meats, low-fat dairy products and wholegrain foods in your daily diet.” image-0=”” headline-1=”h2″ question-1=”How Do You Set Fitness Goals And Achieve Them Successfully?” answer-1=”1. Focus on one goal at a time. 2. Make it your own. 3. Make it measurable, specific, and time-bound. 4. Set the bar low—at least, at first. 5. Play the long game. 6. Understand what’s driving your goal. 7. Be flexible in your definition of success.” image-1=”” headline-2=”h2″ question-2=”What Is The Key On Achieving Fitness Goals?” answer-2=”Combine a healthy dose of aerobic exercise and functional strength training with a healthful diet (proteins, vegetables, water). 3. Set realistic goals: Shedding 10 pounds in 10 days is not reality and will not stick. A better goal would be to lose 3 to 5 percent of body weight over the course of the year.” image-2=”” headline-3=”h2″ question-3=”How Do I Make Health And Fitness A Priority?” answer-3=”1. Make exercise an appointment. Put it in your calendar. 2. Exercise in the morning. Start your day by releasing endorphins. 3. Cater to your own likes & dislikes. 4. Make it social. 5. Boost activity throughout the day. 6. Work out efficiently. 7. Set a goal, track your progress and reward yourself.” image-3=”” headline-4=”h2″ question-4=”What Are The Most Common Fitness Goals?” answer-4=”1. Shedding fat – The single most common goal of the people who decide to start exercising is their desire to lose fat. 2. Building muscles – Some people don’t have a weight problem. 3. Improving endurance – Other people get winded as they take a couple of flights of stairs.” image-4=”” count=”5″ html=”true” css_class=””]

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Reduced Stress

The ability of exercise to reduce mental and physical stress has been well documented. Heading to the gym or working out on your home gym equipment can have a robust release on certain stress chemicals that help the brain moderate stress. Also, when putting the body under physical stress regularly, this teaches the body how to recover and adapt to stress both physically and mentally.

Sleep Better

Because of the body’s need to recover from exercise, your brain will make you tired earlier and help you sleep more soundly throughout the night. The human body recovers at night when we sleep; this is the most profound effect of recovery from training sessions. Without sleep, you will not progress very far in your quest for fitness. Luckily your brain has your back on this one.

Increased Happiness

Exercise can increase the release of “happy chemicals” called endorphins, which act in a similar fashion as pain medicine interacting with your brain’s neurotransmitters. Don’t worry, no addiction here. These endorphins release naturally by exercise and have been shown to reduce depression and increase feelings of “euphoria” post-workout. In addition, exercising outdoors can also give you a boost of happiness.

Better Self Confidence

Many factors make this a great benefit from exercise. First off, your social skills get a “workout” leading to more confidence in and out of the gym. You will likely be more confident in the gym environment which will carry over to other aspects of your career and personal life. Lastly, you will also be improving your positive self-image and self-talk, all the while increasing the perception of your self-worth.

Increased Cognitive Function

It has been shown that as we age, our cognitive functions tend to decline. Regular exercise at any age can affect the part of the brain that acts on memory (hippocampus) and improve its function. This is also true for our ability to learn. Through the same adaptations on the hippocampus people that exercise regularly are more likely to retain new information.

Alleviate Anxiety

The function here is very similar to what was discussed above with endorphins. Exercise has been shown to be even more successful at reducing anxiety than a bubble bath, and on the same level as a Swedish massage. Exercise helps reduce feelings of anxiety because it not only releases endorphins, but gives your mind something else to focus on, like keeping your breathing steady.

More Energy

When we exercise, our blood flow is increased, which helps carry oxygen and nutrients to our muscles and makes us more energized and alert. As stated above, with improved sleep quality comes improved energy since our bodies are getting the rest it needs. Research shows that people who work out regularly are generally more productive in both work and personal life. This is also coupled with the fact that their positive self-talk is increasing which has a great effect on the perception or feeling of being awake and full of energy. Lastly, because people exercising are also more likely to make healthy nutritional choices, they also have the perception of more energy and consume less caffeine daily.

Develop & Strengthen Interpersonal Relationships

When people start exercising with a friend or partner, they are finding quality time to spend together and keeping each other motivated. In addition, by feeling confident from exercise, people will seek out others with the same interests. Therefore, they will begin to develop and strengthen interpersonal relationships as a basic human need. Belonging to a community has a great deal of impact on mental health and success with our goals.

Exposing gym members and clients to these benefits of exercise may help increase their longevity in the gym, as well as increase the likelihood that they see results and refer friends and family. What positive emotional and mental health have you personally noticed since making exercise a part of your life?

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We want to support gyms and facilities in light of the COVID-19 outbreak. Our new at home trainer tip series was created to support your clients and members as they temporarily transition to home workouts. ⁠

Our new at-home trainer tips series will offer exercises members can try at home. If they’re looking to mix it up, members can also add in some treadmill or elliptical exercises if available!

We want to hear from you! Let us know what trainer tips you want to see next on our Facebook or Instagram!

Check out our At-Home Workout Series here or  download the videos here.

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TRUE has a long-standing partnership with Polar®, a leader in heart rate technology and innovation for over 40 years. This technology allows members to take their training to the next level by effortlessly tracking heart rate.

With heart rate tracking, members can better understand how their heart rate works during their TRUE workouts and customize their training on any TRUE cardio product. Whether your members are training for their first race or are an experienced triathlete, we have everything they need for a TRUE cardio experience.

What is Heart Rate?

According to the American Heart Association, “heart rate, or pulse, is the number of times your heart beats per minute.”

Resting Heart Rate

The American Heart Association defines resting heart rate as “the heart pumping the lowest amount of blood you need because you’re not exercising. If you’re sitting or lying and you’re calm, relaxed and aren’t ill, heart rate is normally between 60 (beats per minute) and 100 (beats per minute).”

How do you measure Heart Rate during cardio workouts?

Polar® offers two heart rate tracking options to help members understand how hard their body is working: optical heart rate monitor and chest strap with a heart rate sensor.

Optical Heart Rate Measurement

Optical heart rate measurements (OHR) uses photoplethysmography (PPG), which Polar® describes as “LED lights and a light detector to measure changes in the size of blood vessels and turns these measurements into heart rate readings.” Optical Heart Rate Measurement is available in a sports watch or armband.

Chest Strap

Considered to be the gold standard in heart rate tracking, the Polar® chest strap measures the electrical activity of the heart. The sensor on the strap “turns the signals into heart rate data.”

How can Heart Rate monitoring help athletes?

Tracking heart rate allows athletes to know how hard their body is working and provides the opportunity to adjust workout intensity as needed to train efficiently. Monitoring heart rate also allows members to see their improvements over time!

Maximum Heart Rate

Maximum heart rate can be used to see how hard an athlete’s heart is beating during exercise. Mayo Clinic recommends “subtracting your age from 220. For example, if you’re 45 years old, subtract 45 from 220 to get a maximum heart rate of 175. This is the average maximum number of times your heart should beat per minute during exercise.”

Once a member understands how hard their heart is beating, they can then calculate their “desired target heart rate zone” — the level at which the heart is being exercised and conditioned but not overworked.

The American Heart Association generally recommends a target heart rate of:

Moderate exercise intensity: 50% to about 70% of maximum heart rate

Vigorous exercise intensity: 70% to about 85% of maximum heart rate

What TRUE equipment is compatible with Heart Rate Monitoring?

Polar® heart rate monitoring is available on all TRUE cardio equipment, which pairs quickly for ease of user experience. At this time, Polar® watches are not currently compatible. 

Members can take advantage of TRUE’s innovative heart rate workouts including HRC Heart Rate Control® (when applicable).

Bring the best in heart-pumping, premium cardio to your gym or facility with the help of one of our experienced reps! Ready to learn more about TRUE cardio and Polar®? Contact your TRUE sales rep today! 

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Despite all of this socialization, it should go without saying that there are a lot of unwritten rules regarding talking to others while they are exercising, as the gym is often a place for “Me” time. Many people come to the gym to get their daily exercises in without distraction and then leave. While you must be respectful and be able to tell when someone doesn’t want to talk, remember that it is okay to go to the gym to socialize. Just be sure to socialize appropriately.

Bring Your Own Workout Buddy

Inviting a friend to go to the gym with you can provide many benefits for the both of you and still allow you to have some socialization. By going with someone you know, you can rest assured that you can have welcomed small-talk in-between workout sets.

Your friends know you the best, so they will understand if you want to talk about how you just performed or during a quick water break. As an added bonus, your workout buddy may also motivate you to work out harder and push you when you are not feeling a particular exercise.

When talking to each other, remember to do so quietly!

Sign Up For A Few Group Classes

Group exercise classes will guarantee you get your socializing done in an effective way at the gym. Group classes and their instructors always have their own unique vibe to get members excited about being at the gym, and many instructors encourage members to get to know each other.

While you may not be talking to the people in the class as you work out, being in the same room and is still a great way to effectively socialize. Plus, it is always courteous to the instructor to not casually talk one-on-one while they are teaching to avoid distractions.

Socialize In Designated Lounge Areas

In many fitness facilities there is even more do to in-between workouts. Nowadays it is getting more common to see cafés and lounge areas in the gym where people can hangout before or after a workout.

If your gym or club offers amenities like a café, a juice or smoothie bar or just a lounge with a few comfy couches and some tables and chairs, you can definitely get a chance to interact with other members this way. Taking a few minutes out of your visit to go to the designated lounging area is probably one of the best ways to meet new people and not interrupt anyone’s workout. Waiting to talk to someone when neither of you is exercising is for the best. Trying to talk to someone while they are exercising can be distracting, and even dangerous—especially if they are trying to concentrate on exercises like weights.

While many agree that the gym is not the place to have a social hour, socializing at the gym can provide a variety of benefits. For example, more motivation to complete a workout is most a huge benefit, but interacting with other members can help increase competitiveness, encourage you to workout longer, and lead to better mental health. You could even meet a new workout partner!

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If you work with a client that has osteoporosis, it is essential that you understand what exercises are safe for them and how to perform those exercises.

Safe Types of Exercises For Osteoporosis

As always, before beginning any new exercise routine for clients with osteoporosis, it is important to make sure they have consulted with their doctor first. In general, for trainees that have osteoporosis, most safe exercises involve mostly cardio work.

In an effort to build up your client’s bone density, weight-bearing exercises are actually the best to incorporate into their exercise regimen, and your client really won’t be using a lot of weight. The two main types of weight-bearing exercises are high-impact and low-impact. Weight-bearing exercises will make your client move against gravity but still stay upright.

For the most part, here are some exercises that will be safe for your client to do:

• Use resistance bands
• Using a stair-stepping machine or elliptical trainer
• Any aerobic activity like swimming or cycling, even gardening
• Basic flexibility exercises that use full ranges of motion
• Stability and balance exercises to prevent falling
• Bodyweight exercises like squats

High-impact, weight-bearing exercises should try to be avoided if a client has a high risk of breaking a bone, while low-impact weight-bearing exercises are a much safer alternative. Examples of exercises to avoid in this case would be:

• Dancing
• Hiking
• Jogging
• Jumping rope
• Tennis
• Bending and twisting the body

Strengthen Bones & Help Prevent Bone Loss

Osteoporosis is a disease that can be helped with regular exercise. Getting your client to work their muscles will help protect the bone and also slow bone loss that typically occurs with osteoporosis. Regular exercise for clients who have osteoporosis can also help prevent many fall-related fractures.

Other ways your client can improve their health while having osteoporosis is to have a balanced diet and if needed, take proper medications. Calcium and Vitamin D are good sources of nutrition and will help maintain and increase bone density in addition to regular exercise. Work with your client and their doctor so that they can stay healthy and strong.

Need Help Finding The Right Exercise Equipment For Seniors?

Call 66体育 - TRUE Fitness让运动更简单_官方网站 66体育 66体育 Today at (888) 760-9147

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Exercise Goals

This workout will hit every muscle group in your lower body and up into your core! You will gain strength from the leg press and other movements will work on a combination of strength, conditioning and muscular hypertrophy. You will definitely have a leg up on the competition with this workout.

Tips Before the Workout

As with all workouts, complete a warm up before starting to exercise. This will help warm up your muscles and get them ready for strenuous activity. Stretching and foam rolling are good examples.

When you get to the leg press, leg extension and leg curl, be sure to allow yourself about three to four warm up sets. These sets should be gradually increased to help you find a comfortable weight for you to use for the work sets.

An example workout would be:

• 40lbs x 5 reps
• 70lbs x 5 reps
• 100lbs x 5 reps
• 130lbs x 5 reps (this last set at 130lbs was challenging so this will be your first of 2 additional work sets).

To adjust this workout for your skill level there are a few things to consider:

• For a Beginner: Use a weight that is moderately challenging for you but allows you to keep perfect form with every rep.
• For an Intermediate: Use a weight that makes it challenging to complete all your sets. For the conditioning portion of the workout, try to rest as little as possible.
• For an Advanced: Use a weight that is very challenging for you to complete the first set, rest around 3 minutes and complete it again at the same weight. This will help maximize strength adaptations. For the conditioning portion of the workout try not to rest.

Proper Forms To Remember For This Workout

When doing the Shaky Legs Workout, remember these forms to prevent injury and maximize your workout:

FUSE-300 Leg Press

Begin with your feet in the middle of the platform and at shoulder width apart with your toes pointing outward about 30 degrees. Your knees should be bent slightly past 90 degrees. To be sure you are starting at the right depth, simply adjust the back pad forward or backward to achieve desired bend in knee.

Once set up properly, keep even pressure from heel to toe; you should feel the weight mid foot. Keep your knees pushed out and push into the platform until your legs reach almost full extension, do not lock out or hyperextend your knees. Return back to the starting position slowly until the weight stack is just above resting position and press again.

Air Squat

Start with your feet shoulder width apart with your toes pointing outward about 30 degrees. Keep even pressure from heel to toe, you should feel the weight mid foot. Bend at your knees and hips at the same time, while pushing your knees out. Keep going down until you are below the height of a chair (lower than you want to go). Then, when standing back up try to push your hips to the ceiling and stand up straight.

FUSE-200 Seated Leg Curl

For this movement, you should move the lower leg pad up to near the seat level. Once seated place your legs on top of the pad farthest from you, with the pad just above the ankles. Then, move the pad that is closer down so that it is snug on top of your thighs.

When you begin the movement, grasp the handles and curl your feet under your glutes as far as you can, hold this bottom position for 1 count. Then, let your legs come back up, but not all the way back to resting position. At the top, you should have a slight bend in your knees, and repeat.

Lunge

With feet shoulder width, take a slightly exaggerated step forward. While bending your front leg, lower your back leg to the floor. Both legs should be bent at about a 90 degree angle. Gently tap your back knee to the floor and pull yourself forward to your front foot. Try to keep most of your weight balanced in your heel that is bearing the weight from the lunge. Once you stand up straight again, take another step forward and repeat.

FUSE-100 Leg Extension

Once seated, set the lower leg pad up so that your legs are bent back slightly under the seat and the pad is just above your ankles. Use the back of the seat to be sure the back of your knees is flush against the seat, and keep the top pad up and out of the way. Grip the handles when you extend slowly and extend your knees as much as you can and hold the top position for 1 count (your legs should be straight at the top). Then, return the weight slowly not letting the weight stack come to rest and repeat.

Kettlebell Swings

For this movement you will likely need a kettlebell heavier than 15lbs. To start, take a shoulder width stance, similar to your squat stance. Then, grab the kettlebell with both hands, bend your knees and hips together while keeping your back straight, and let the kettlebell hang down between your legs with straight arms. You will then swing upwards with your legs (pretend you are jumping with the kettlebell in your hands).

Once you extend your knees and hips allow the kettlebell to travel up and away from you until it reaches shoulder height (think about throwing the kettlebell up, but don’t let go). Do not pause at the top, let the kettlebell come back down quickly to the start position (think controlled fall) and swing it up again using your legs. The reps should be continuous with no pause.

FUSE: 1400 Abdominal

Begin by adjusting the seat so that the upper pad goes across your mid to upper back. Once seated, adjust the upper pad so that you are sitting straight up. Once you made the adjustments, grasp the handles on both sides of your head, and using your abs try to pull your elbows down to your knees. Squeeze this bottom position and hold for a brief second before returning to the starting position. Be sure to not let the weight stack hit when returning to the starting position, use your abs to control the weight on the way up.

Plank

Begin by lying on the floor with your forearms flat on the floor and hands apart, making sure your elbows are underneath your shoulders. Keeping your legs and core tight, pick up your hips. You should look like a straight line from your head to your feet. Don’t push your hips too high (like an arch) and don’t let your hips sag (like a bridge).

The Exercise

Final Thoughts

Always focus on your form with each movement and rep, but be extra careful on the leg press, squat, and lunge. These movements are meant to purposefully stress the knees and hips to help build up strength in the lower body, but you don’t want to overdo it.

Make each set somewhat challenging, but not to the point where your form begins to fail. Log your weights used and simply repeat this workout in a week or two to see how much better you have gotten. Make sure you stay active, eat enough food, and get enough rest. All these factors will help you recover from your workout faster.

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The post TRUE Workout: Get Shaky Legs With The Lower Body Strength Burnout appeared first on 66体育 - TRUE Fitness让运动更简单_官方网站 66体育 66体育 - Commercial Exercise Equipment.

With a variety of console options, the TRUE Traverse Lateral Trainer also has the capability to be self-generating, saving facilities energy without the restriction of placement on the floor. Complete with side-to-side motion, users get a workout that sculpts the core and lower body with smooth motions for a better workout in less time.

Exercise Goals

This Lateral Intervals Cardio workout on TRUE’s Traverse Lateral Trainer is truly for anyone with any goal and any body type.

If your goal is to lose weight, this exercise is perfect because of its low impact. It will eliminate harsh compression on the knees, ankles, and hips caused by excess weight pressure. This compression often holds a lot of people back from exercising because their joints become sore and while also increasing the risk of serious injury.

If you are already at your goal weight, cardio is necessary to maintain that weight or become more defined by losing that last layer of adipose tissue. This workout has short bouts of high intensity followed by steady states of recovery, assuring that there is no muscle wasting; only heart rate variation allowing maximum fat loss without losing muscle.

Tips Before The Workout

You typically want to repeat this workout 2-3 times to complete a full cardio circuit.

• For a Beginner: Repeat this routine 1-2 times. You will continue seeing results for a longer period of time doing this particular cardio workout.
• For an Intermediate User: Repeat 3-5 times, remembering to change up the routine to continue seeing results.
• For an Advanced User: Repeat 3-5+ and increase resistance to avoid hitting a fitness plateau.

To scale back the intensity of this workout, you can cut the overall time frames of each segment in half. Build on that by then lengthening the time of the segments to complete the whole workout. Once this is mastered, the repetition and resistance can be increased as well.

Proper Forms To Remember For This Workout

When exercising, remember to ensure it is comfortable enough for you to push the pedals, while keeping it difficult enough to create resistance. Keep your form correct and move with purpose. For example, keep your core tight and avoid pushing with your knees.

The Workout

Final Thoughts

Any machine that goes beyond unilateral movement needs attention to detail on body positioning to reduce the harmful angle on hinge joints. For example, TRUE’s Traverse has an inward and outward motion.

It’s important to understand that these directions come from the hips, not the knees. Pain in the knees can arise if you are just shifting weight carelessly from one leg to the other in-motion. To correct this immediately, increase the resistance so there is more purposeful effort into each movement.

By not correcting this motion, joints will still be grinding and moving with directions they aren’t made to repetitively endure. Keep hips in tight with knees over ankles and look straight at the middle of the console; do not bounce from side-to-side when gliding. This will ensure even weight distribution for better recruitment of glutes, abductors, adductors, and hamstrings.

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The post TRUE Workout: Training On The TRUE Traverse Lateral Trainer appeared first on 66体育 - TRUE Fitness让运动更简单_官方网站 66体育 66体育 - Commercial Exercise Equipment.