reasons and simple CORE training

Maintain function in activities of daily life and improve sports performance with core training.

Statistics report that 50 percent of people in the U.S. will experience some kind of back trouble in their lifetime. For many, it will be chronic. Fitness centers can help these people by offering training for the core muscles to enhance function and reduce pain.
What is core training?
The "core" consists of two areas (inner and outer), both of which need to be trained for fully functional core strength. The inner area, or deep abdominal muscles, plays a vital role in stabilization. The outer area provides gross stability and movement. The muscles associated with the core typically include the transversus abdominal wall, inner and outer oblique, rectus abdominus and erector spinae muscle group. Muscles of the lower back, shoulders, gluteals and hamstrings are equally important in linking the body together.

Many programs, exercises and machines focus only on the outer area. Without first developing a strong foundation with the inner muscles, joint problems or injury can easily occur. Most strength exercises performed in fitness centers are isolation exercises. These train the body for strength, but only within the range of the exercise itself. Performing crunches, for example, can make members good at crunches, but doesn't help them pick up children, rake the leaves or swing a golf club.

Typical strength training attempts to develop a body one part at a time by isolating specific muscles. This kind of non-functional training reduces practical application of an exercise to life or sport. Isolation exercises do have their place: in rehabilitation, early phases of exercise programming and body building, where strength and hypertrophy are the goals. Outside of that, integrated exercises are necessary to create strength that has practical application in real life.

The goal of core training is to improve balance, posture, body awareness and coordination. In sports enhancement, a kinesthetic analysis of the movements of the body helps strength coaches determine how best to train the body for sport. In order to affect that kind of change in all clients, professionals need to simulate movements involved in daily living.

Movement exercises of the core performed in everyday life include flexion, extension, lateral flexion and rotation. Flexion typically works with gravity in standing and seated positions, though the opposite is true in lying positions. In consideration of clients' postural needs, core work should enhance muscle strength, rather than further encourage weakness.

Exercises without movement are stability exercises. For most, stabilization is the primary role of the core. Think about the amount of time clients and members sit or stand in the same basic position. How long do they sit at a computer? How often do they push, pull or lift something that requires they remain upright?

The value of core fitness goes beyond the avoidance of lower back pain. Properly training the core to work with the rest of the body can result in less tension in the extremities during any movement or holding position. If the core is strong, for instance, there will be less tension in the arms and shoulders of a cyclist or a typist, and less lower back fatigue in a golfer or a grandparent. When muscles throughout the body contribute to the effort, they cushion the strain on the body. When an assembly line worker develops a sore neck and shoulders, for instance, the assumption might be that he/she has a weak upper body, when, in truth, he/she needs to strengthen the core.

Lang refers to proper firing sequence as key to core integrity. Ideally, the pelvic floor and transverse abdominus fire first. That falls in line with other professionals' recommendations to "isolate, then integrate." Paul Chek, of the C.H.E.K. Institute, Vista, Calif., emphasizes that isolation is necessary to regain or establish motor control and function. To both determine ability to stabilize and to enhance it, Chek recommends the following exercise, performed with a blood pressure cuff on. Use of a full-size towel or a trainer's hand also helps improve proprioception.

1.Fold a full-size towel lengthwise and keep it under your client's back. Instruct the client to add a slight pressure to the towel by drawing the navel toward the spine. Fold the towel over again if the client feels no target.

2.Have the client maintain the same pressure throughout the exercise. They should breathe in a relaxed manner. Hold one end of the towel and then gently try to draw it away, ensuring that the abdominals are activated.

3.Instruct the client to alternately lift and lower each leg in a marching manner until the knee is at 90 degrees over the hip.

4.The goal is for clients to keep the pelvis stable. If the towel begins to slide out, the client has reached fatigue.

5.Repeat up to 15 cycles.

Possible exercises
Initial core work should assess the firing patterns of a client and then establish a foundation of the inner area; integrated exercise follows. Proper sequencing of exercises you choose for a client can enhance effectiveness. Choose rotation before linear movements, and load eccentrically to benefit living patterns of movement. From the moment a person gets out of bed in the morning, climbs into a car, swivels between a desk and a keyboard, and picks up children, each of these movements involves rotation. Rotation exercise options include medicine ball or cable wood chops from a variety of positions and directions. Catching, passing and loading and unloading with rotation with a medicine ball toss is another option.

People "go opposites" in walking and most of our natural movements. Maximize this by prescribing core work that assists with this pattern. Have clients walk with a medicine ball, moving it from side to side with short-, then longer-level lengths. With a forward lunge, clients should reach overhead or sideways from the waist from the opposite side.

Lateral flexion is best performed by loading the spine with gravitational forces, as in the side bridge, also used for assessment purposes. Standing with a dumbbell in side-bends is a common, but less effective, exercise. The side bridge can be performed statically or with movement of the hips down and up, paying careful attention to shoulder integrity. A back extension apparatus, exercise ball or Bosu add further challenge through the additional stabilization required.

With back extensions, be cautious of placing clients in too deep of flexion at the hip joint and loading their spine. Limit range of motion and the amount of weight a person lifts to protect against back strain. Begin with a progression that is appropriate for each client. For example, establish the base of strength from an opposite arm and leg lift before clients move on to a "superman" move from a prone position. Clients should perform extension over a ball or Bosu before attempting the back extension. Be sure they master an exercise technique before adding weight.

The importance of the core
The most important feats of strength demonstrated by your members and clients won't be in the fitness center. They will be required to perform in unstable, unpredictable environments, like slipping on icy stairs, catching a falling child or chipping in from a side hill. It's not only athletes who enjoy dynamic movements. Train your members so that they can enjoy skiing, gardening, hiking and swinging a child without pain.

How to GAIN weight

No, you didn't misread the title. Believe it or not, there are some people who are looking to put pounds on. They want, maybe even need, to gain weight. Since most people spend much of their lives figuring out ways to shed their extra pounds, the concept of underweight may be difficult to comprehend. However, if you're a part of the minority population that has tried everything they can to gain weight, you know that it can be just as difficult for underweight people to add pounds as it is for overweight people to take them off.

Who Needs To Gain Weight?

The term underweight is generally used to describe two kinds of people: those whose weight is considered below normal, but are still healthy, and those whose low weights are cause for significant health concerns. The latter group is at high risk for respiratory diseases, tuberculosis, digestive disorders and some cancers, and women are more likely to become infertile or give birth to unhealthy babies. A consultation with their physicians is recommended for these people before they embark on a program to gain weight.

Individuals in the former category may range from young football players who wish to create a stronger presence on the field to older adults living ordinary lives. These people usually have a genetic predisposition to thinness, and it is important that they keep this in mind when implementing strategies for gaining weight; they won't be able to change their physiology, but they may be able to enhance it.

Nutrition Strategies

A useful rule of thumb is that in order to gain 1 pound of body weight per week, you should consume an additional 500 calories per day above the amount you typically consume. This number varies from person to person (depending on such factors as weight and metabolism), but you get the idea: Eating more than normal is a must if you want to gain weight.

Boost your calories by consistently consuming three larger-than-normal meals a day plus two or more snacks during the mid-morning and mid-afternoon. Try to eat foods that are high in calories, but remember to stay away from saturated fats such as cheese, beef, butter and bacon. It's best to stick to a high-carbohydrate, low-fat diet that you modify to include larger quantities.

This also applies to your intake of protein. Many athletes seeking to gain muscle use protein powders and amino acid supplements. This isn't necessary if you eat the recommended amount of dietary protein (15 percent to 20 percent of daily calories), which is less expensive than buying supplements. To be sure that you are sensibly increasing your caloric intake, make an appointment with a registered dietitian who can help you plan your meals.

The Key

In order to ensure that the extra calories you are eating don't simply turn into gained pounds of fat, it is crucial that you make strength training your primary form of exercise. If you rely only on eating calorie-dense foods to gain weight, you will only gain fat — not likely the change you are looking for. Strength training will convert the extra calories you consume into muscle growth that will enhance your appearance as well as your performance in daily activities and athletics.

Be Patient

Putting on weight can be a hard and often slow task, but if you consistently eat large meals and participate in strength training, the payoff should be worth both the wait and the work.

OKAY-so now what? You have chosen the machine, now which program to use? Other than the good'ol "manual"

New gym members and beginning exercisers often have problems figuring out how to use cardio machines. "Select program? How do I select a program? Which program do I want?" they may ask. Even seasoned exercisers may ask you, "What exactly does Fat Burn do?" While different manufacturers feature different programming on their cardio machines, the basic principles of each activity remain the same. Read on for information you can share with your members about the functions behind each cardio program.

Program examples: What two manufacturers offer

Life Fitness, Franklin Park, Ill., offers users six standard workout programs on its commercial treadmills, Total-Body Elliptical Crosstrainers, Lifecycle upright and recumbent exercise bikes, and Life Fitness stairclimbers, according to Julie King, senior manager of communications/education at Life Fitness. Programs include the following:

• Manual. Manual offers users a steady pace workout where the user is in control of the speed and incline levels at all times. It is a recommended choice for people who are new to exercise.

• Hill. Hill is an interval training workout consisting of alternating hills and valleys at various levels of intensities.

• Random. Random is a more intense version of the Hill program in which the user is taken through fewer plateaus and more maximum peaks. The computer randomly selects various combinations of hills and valleys, resulting in more than one million combinations.

• Fat Burn. Fat Burn is a lower-intensity interactive heart rate program designed for beginners. The program adjusts the intensity throughout the workout to maintain the user's heart rate at 65 percent of theoretical maximum.

• Cardio. Cardio is a higher-intensity interactive heart rate program designed to improve and maintain the fitness levels of more fit users. The program adjusts the intensity throughout the workout to maintain the user's heart rate at 80 percent of theoretical maximum.

• Fit Test. Fit Test is a single-station, submaximal cardiovascular fitness evaluation. The test takes five minutes and can be used to periodically monitor an individual's improvement in aerobic capacity.

• Cross-Train Aerobics (available only on Life Fitness Crosstrainers). A message center prompts the user to emphasize different body parts and movements throughout the workout (such as "push with arms" or "go forward with legs"). This program adds variety to a workout.

• Cross-Train Reverse (available only on Life Fitness Crosstrainers). This prompts users to change direction from forward to backward throughout the workout.

On Life Fitness machines, exercisers select Manual the most, followed by Random and Hill, and Fat Burn and Cardio are also popular, says King. "The decision to choose one workout program over another is based primarily on the exerciser's preferences, fitness level and fitness goals," she explains.

Precor, Bothell, Wash., offers different programming for its treadmills and Elliptical Fitness Crosstrainers. According to company literature, programmed courses are derived from "tradition within the fitness industry … market research, product testing and expert calculations." Jim Birrell, director of design for Precor, says, "We provide programs that people like to use. … [T]he variety is there to meet the needs of as many people as possible. Our goal to provide products that keep people coming back. Adherence is the key to success in any fitness program." Options, besides Manual and Quick Start, include the following:

Precor treadmill courses

• Random. Random offers computer-generated hill profiles with inclines from -3 percent to 15 percent, and provides uphill and downhill training benefits.

• Interval. This course consists of 10 intervals of lighter exercise (rest) alternating with 10 intervals of heavier exercise (work) in a one-to-one ratio.

• Custom. Custom lets facility directors create two specialized programs to suit members and add variety to treadmill training routines.

• Track. This course displays a 440-yard (quarter-mile) track on the console. The user appears as a blinking light progressing around the oval track.

• Preprogrammed. This program features 10 courses with hills and valleys providing 100 different variations. Users control the speed.

• Heart Rate Course. This begins with a three-minute warm-up and then uses incline changes to keep the user's heart rate within two beats per minute of the target rate.

• Weight Loss Course. Weight Loss starts with a three-minute warm-up followed by seven, four-minute intervals alternating rest and work based on heart rate. Precor Elliptical Fitness Crosstrainer courses

• Interval. Interval alternates work and rest phases to optimize cardiovascular training. Users control the intensity using resistance and CrossRamp incline.

• Crosstraining. Crosstraining incorporates the full range of CrossRamp settings, and features forward and reverse action prompts.

• Gluteal. Gluteal uses mid- to high-CrossRamp settings to target gluteal muscles.

• Hill Climb. Hill Climb features preprogrammed resistance changes in graduated intensity levels.

• Heart Rate. Heart Rate maintains the user's heart rate within the optimal cardiovascular training zone.

• Weight Loss. Weight Loss consists of four-minute rest intervals alternating with four-minute work intervals.

On treadmills, Birrell has noticed people are walking more, and using inclines to create steep uphill walks. On the crosstrainers, the gluteal program is very popular, especially among women. "People gravitate toward what feels best," he says.

Benefits of pre-set programs

Pre-set cardio courses provide the user with three main benefits: convenience, variety and sports training.

Convenience. With preprogrammed courses, exercisers can step onto a machine and have a ready-made program waiting for them. Precor company literature says, "With the simple push of a few buttons, users can concentrate on their workout and let the equipment do the rest. Users do not need to watch the clock or try to calculate when and how high to adjust the incline for their next four-minute interval. Also, by utilizing programmed courses, users are committed to the workout they selected when they climbed on the equipment, and are less likely to quit in the middle of a course."

Many manufacturers offer cardio machine courses that are designed to keep exercisers within their target heart zone. This program can be used by athletes in training, and can benefit individuals trying to lose weight: through a variety of indicators, the equipment signals to users when their heart rate is above, below or within their cardiovascular training or weight-loss zones. "The key to success is monitoring heart rate," says Birrell. The trouble with relying on caloric expenditure alone, he says, is that "everybody's metabolism is different. Everybody burns fat at different rates.… Using heart rate to monitor your workout allows [you to] focus on exercise levels that will specifically help you optimize your workout." This can help your members to better meet their exercise goals.

Variety. Club owners and equipment manufacturers know that keeping users coming back for more is not easy. To avoid experiencing burnout, getting bored and giving up, exercisers need to incorporate variety into their routines. With multiple programmed courses, exercisers can make every workout different, and they can match a course with their individual motivation or training needs. The Crosstraining program on Precor's EFX machine, for example, is popular because "as the ramp moves up and down, the emphasis [on the muscle] changes, and breaks up the monotony of the exercise…," says Birrell. In addition to variety within a program, exercisers can choose a different program if they get bored with one.

Sports training. Sports training applies primarily toward treadmills and cycles. On Precor treadmills, some programs are designed to simulate the actual distance of a running track. "We try to emulate things that happen outside," says Birrell. The machines provide electronic readouts with the courses, allowing runners to take their training indoors and track their time, distance left or pace speed. Cycles also allow athletes to train indoors for weather reasons, or for a change of pace.

Which program should a member use? When members ask you for advice, Birrell recommends that you help them to identify their goals. Ask them the following questions:
• What are you trying to accomplish?
• How are you trying to accomplish your goals?
• How long have you been trying?
• What is your general fitness level?
"Variety in the programming, heart rate detection, resistance and incline give health club professionals the tools that they need to optimize machine training benefits for their clients. They can effectively and efficiently assist their clients in meeting their fitness goals. With cardio programming, they can suggest a duration and an intensity and then [have them] work out on their own," says Birrell.

Are the programs effective?

Preset programs can be more effective than a "manual" workout, since they keep exercisers at certain speeds and intensities. Users can usually slightly alter resistance levels, incline levels or speed; however, the machine will speed-up/slow-down or increase/decrease resistance on its own. Users must follow these actions and, therefore, will perform a more challenging workout than they might select on their own.

Program intensity levels

Most pre-set programs allow users to choose the level at which they want to work out, but some keep exercisers within certain boundaries of speed, incline, resistance and heart rate to help them achieve specific goals. The two extremes are low-intensity programs, and high-intensity ones.

Low intensity. Low-intensity exercises for longer durations mostly burn fat as fuel, and a small amount of carbohydrates. The total amount of calories burned, including both fat and carbohydrate calories, will increase as the time of the exercise session lengthens. Low-intensity exercise can usually be maintained for longer periods of time compared to high-intensity exercises, making them just as capable of reducing body fat as high-intensity exercises.

On Life Fitness machines, the Fat Burn program maintains exercisers' heart rates at 65 percent of their theoretical maximum heart rates by adjusting resistance level on the stairclimber, crosstrainers and exercise bikes, and by adjusting incline on the treadmill. Says King, "This is a lower-intensity program that allows you to work out for a longer period of time, which is ideal for beginning exercisers or those returning to exercise after a time off."

High intensity. During a program of high intensity, the body burns both fat and carbohydrates, but the proportions differ from those in the Fat Burn program. In the high-intensity Cardio program, smaller amounts of fat and larger amounts of carbohydrates are burned. The Cardio program, however, "requires the body to work harder and, therefore, [will] burn more calories overall," says King. "Therefore, in the Cardio program, an exerciser will burn more calories overall than in an equal amount of time using a Fat Burn workout."

The Life Fitness Cardio program resembles the Fat Burn program, but maintains the users' heart rates at 80 percent of their theoretical maximums. This high-intensity program "optimizes cardiovascular conditioning and caloric expenditure, making it ideal for consistent exercisers who want to improve cardiovascular capacity," says King.

Which program is the best for losing weight?

King says, "Any cardiovascular activity using any Life Fitness cardiovascular program will cause the body to burn fat and calories.… To lose weight, one must expend more calories that he/she ingests, which can be accomplished either through a low-intensity, long-duration workout, or a higher-intensity, moderate-duration cardiovascular workout. Ultimately, high-intensity exercise for long durations will result in the greatest caloric expenditure, although this level can be extremely difficult for most people to sustain, except elite athletes. Therefore, workouts of low to higher intensity with varying durations are beneficial when pursuing weight loss. Interval or hill programs are ideal, as they automatically vary the resistance throughout the workout and thereby help to maximize caloric expenditure. An optimal weight-loss program includes a regular cardiovascular and strength-training exercise program and a moderate diet."

While recognizing that "weight loss is a function of appropriate diet and exercise," Birrell of Precor also recommends interval programs for weight loss. "Studies show that specific four-minute intervals of four minutes of elevated exercise (70 percent of maximum aerobic heart rate), and four minutes of rest (55 percent of maximum aerobic heart rate) can optimize weight loss," he says. "Interval programs also tend to cause workouts to go faster, because the monotony is broken as you modulate through a program.… Monotonous exercise can be a deterrent to exercise adherence. With intervals, the rate of perceived exertion (RPE) is lower. … With change, and difference, each workout passes faster," he continues. Intervals can be found in Precor's Interval and Weight Loss programs.

Using program to stay challenged

Course programs on cardio machines help exercisers stay challenged and motivated. Adding variety to routines, they help to prevent boredom and burnout, and keep workouts fresh and exciting. As a fitness professional, you can use cardio programming to motivate your members, and to provide ready-made workouts they can perform on their own. When your members ask if specific programs really work, explain that cardio courses can help exercisers maintain heart rates, perform intervals and adjust intensities to accomplish fitness goals.

Choosing Cardio Machines

Elliptical Trainer
The Knee Saver

Burn rate: 13 calories per minute

The benefit: Researchers at the University of Mississippi found that elliptical trainers provide the same cardiovascular benefits as treadmill running, without the impact on your joints. So they're a perfect solution if you're a runner who wants to stay in race shape without excessive pounding to your ankles, knees and hips.

Do it right: "Instead of holding on to handles, pump your arms as if you were running," says Kerri O'Brien, C.S.C.S., a trainer in Phoenix. It improves your balance, which will help you whether you're running 2.6 miles or 26.2.

The 20-minute fat-burner: Try this "alternating interval" fat burning exercise workout from Lance Watson, a coach of Canada's Olympic triathlon team. By alternating between levels of high resistance and those of high speed, you'll be able to work at a higher relative intensity for a longer time. Warm up, then increase the machine's resistance level until you're striding at 80 percent of your full effort. After 2 minutes, lower the resistance to the level you used during your warmup, but increase your stride rate so that you're still exercising at 80 percent of your full effort. Continue alternating between a high resistance and a fast stride every 2 minutes for a total of 20 minutes.

Rowing Machine
The Total-Body Builder

Burn rate: 11 calories per minute

The benefit: "Rowing machines provide the best total-body workout of any cardio machine," says U.S. Olympic rowing coach Mike Teti. This is because they require equal effort from both your lower and your upper body, which could lead to greater gains in overall cardiovascular fitness.

Do it right: On the back stroke, your knees should be almost completely straight before you squeeze your shoulder blades together and pull the handle to your sternum. Your back should stay in its naturally arched position during the entire movement. Got it? Now sign up with the Million Meter Club at www.conceptII.com. Record your distance online after every rowing session and see how you rank against more than 3,700 other club members. (Stay motivated by finishing your second million in less time.)

The 20-minute fat-burner: Try Teti's routine. It's designed to max out your muscles during each interval, while the recovery periods help increase the efficiency of this fat burning exercise routine. Set the rowing machine at a resistance of four. Then perform sets of 10, 15, and 20 power strokes—pulling the handle to your torso as fast and as hard as you can. Separate the power strokes with 60 seconds of easy rowing at about 50 percent of your full effort. Repeat the cycle until you've rowed for 20 minutes.

Stairclimber
The Health Master

Burn rate: 12 calories per minute

The benefit: Yale researchers found that men with insulin resistance—a risk factor for diabetes and heart disease—who exercised on a stairclimber for 15 minutes 4 days a week improved their sensitivity to insulin by 43 percent in just 6 weeks.

Do it right: The obvious: "Leaning on the handles can cut your caloric expenditure by 20 percent or more," warns Mike Merk, C.S.C.S., director of the YMCA of Greater Cleveland. So, for a better calorie burn, pump your arms as if you were walking or running briskly. Or you can just turn around. A study in the Archives of Physical Medicine and Rehabilitation found that the retrograde version—facing away from the console—burned more calories than the traditional method.

The 20-minute fat-burner: Try this "escalating intensity" workout from Edmund Burke, Ph.D., author of The Complete Home Fitness Handbook. After you warm up, increase the resistance level by one unit while maintaining a pace of 60 to 80 steps per minute for 2 minutes. Then increase the resistance by one unit every 2 minutes until you reach your 20-minute goal. You'll gradually work harder as your workout progresses, so you'll be maxed out at the end of the session—which trains your body to finish hard.

Stationary Bike
The Mood Lifter
(but will it lift that butt???)

Burn rate: 14 calories per minute

The benefit: Researchers at the University of Northern Arizona found that cycling on a stationary bike for as little as 10 minutes reduced fatigue and negative moods, while improving energy levels. The stationary bike is also the perfect vehicle to prevent chunky guys from hurting themselves as they lose the chunks. That's because cycling is not a load-bearing exercise, says Kate Heelan, Ph.D., an exercise researcher at the University of Nebraska at Kearney.

Do it right: Many cyclists develop lower-back pain because of their semifetal posture. "Stand up every 5 minutes and pedal as if you were climbing a hill for 60 seconds," says Robert Morea, C.S.C.S., a trainer in New York City. "It'll take the pressure off your lower back, force you to use different muscles and break up the monotony of your workout."

The 20-minute fat-burner: Try this workout from Carmichael. It varies your sprints to challenge your cardiovascular system and muscles in different ways. Following your warmup, start cycling at an intensity that's about 95 percent of your full effort for 90 seconds, followed by a 90-second recovery interval at about 40 percent of your full effort. Then, using the same intensities, perform 60-second and 30-second intervals. After the final 30-second recovery period, cycle at 70 percent of your full effort for 4 minutes, then repeat the entire set of intervals

Treadmill
The Energy Guzzler Energy BURNER!!! :)

Burn rate: 17 calories per minute

The benefit: A 2001 study in Medicine and Science in Sports and Exercise determined that the treadmill burns calories at the highest rate of any exercise machine.

Do it right: If you want to mimic road running, raise the incline of the treadmill to 1 percent before starting your run. Researchers in England found that that's the degree of treadmill elevation that most closely approximates outdoor running.

The 20-minute fat-burner: Try this "up the incline" interval method from Liz Neporent, coauthor of Fitness for Dummies. It'll build your leg strength and prepare you for the toughest road courses around, while helping you shed fat fast. Pick a speed that's about 2 minutes per mile slower than your average outdoor pace. Run at that speed for 2 minutes at an incline of 1 percent. Then raise the incline to 4 percent for another 2 minutes. Continue to raise the elevation of the treadmill by 2 percent every 2 minutes until you reach a 10 percent grade. Then step it back down 1 percent at a time—in 2-minute intervals—until you complete your 20 minutes.

Sample Cardio Workouts

Sample workouts
Following are several examples of cardio workouts with different goals.The speeds and times can be modified to fit the individual's ability to hold the heart rate, and for time available. As always, be conservative in the beginning stages, and include adequate warm-up, stretching and cool-downs. You may adjust these workouts for group cycling (change pace for resistance, hills, flats, sprints, etc.), group treadmill and combo group tread/bike class.

Fast walk. A fast walk uses approximately 325 calories. For this program, exercisers mix up faster sprints with slower recovery periods. Speedier walking calls more muscles into action -- specifically the butt, hips, abs and arms. With each step, have members roll from heel through the foot, then push down with the ball and toe into the next step. They should lean slightly forward from the hips.

Walk/run. With a walk/run workout, members use approximately 400 calories.Tossing short stints of running into the walk cranks up the intensity without too much stress. But if the extra impact makes members' joints ache, it is OK to power-walk the running intervals instead. Clients should run tall, but keep the upper body relaxed. Be sure they extend the back leg to lengthen their stride. They should avoid shuffling the feet, pick up their knees with each footstep and keep arms close to the body.

Hill pyramid. A hill workout uses about 325 calories. Walking or running up hills uses calories faster than walking on a flat surface because more effort is extracted in order to climb. With this gradual incline, there is plenty of time to adjust to the higher verticals. Keep a 4 mph (walking) or 5.5 to 6.5 mph (running) pace as the grade slowly increases. Be sure members keep their backs straight, then lean slightly into the incline. Encourage them to take quick short strides rather than long steps. They should lift their knees no higher than 6 inches for steep climbs. Decrease the incline if members' heels feel overstretched.

Group cycling. For a group cycling workout, have members perform a 10-minute warm-up at 55 to 60 percent maximum heart rate, or 30 beats below anaerobic threshold. Then, have them perform the following:

* Six times for 30 seconds each at 10 beats below anaerobic threshold; 30 seconds between each interval
*Three minutes at 20 beats below anaerobic threshold
*Six times for 15 seconds each at anaerobic threshold; recover 10 beats before next interval
*Three minutes at 20 beats below anaerobic threshold
*Two minutes at anaerobic threshold
*Six times for 10 seconds each at 90 percent max heart rate or 10 beats above anaerobic threshold
*Five minutes at anaerobic threshold
*Six times for 10 seconds each at 90 percent max heart rate, or 10 beats above anaerobic threshold
*Three minutes at anaerobic threshold
*Five minutes at 10 beats below anaerobic threshold
*Two minutes at 20 beats below anaerobic threshold
*Three minutes at 30 beats below anaerobic threshold

Optimal Cardio Programming

Understanding the science behind cardio training and testing each individual independently is key to successful cardio programming.

To achieve optimal results, fitness enthusiasts must train at an intensity that is appropriate to their goals, current level of fitness and within the constraints of their health. Intensity is important because too low an intensity will not produce optimal results, while too high an intensity can lead to over-training and injury. To maximize training benefits, exercisers need practical and accurate approaches that fit their lifestyle. Workouts must be engaging, stimulating, motivating and results-orientated.

Cardiovascular training is a must for everyone. According to Ed Coyle, Ph.D., at the University of Texas, Austin, "If [your facility is] not conducting exercises testing with credible equipment and methods, [your members] will not get the desired results and [you may] lose your clients, if not kill them in the process."

To better understand cardio training, you will need to know the science behind it, and some practical applications. The principles presented in this article can be used in almost any training program.

Types of training

Moderate-intensity exercise is associated with many improvements in health-related variables. The improvement of endurance performance requires increases in qualities such as aerobic power and anaerobic threshold. To elicit positive changes in these qualities, a minimum intensity must be reached in training. Therefore, too low an intensity will lead to positive health benefits, but is unlikely to result in a change in endurance performance. On the other hand, a chronically high intensity with lack of sufficient recovery can lead to decreases in performance; this phenomenon is known as overtraining. A practical and accurate method for monitoring training intensity is required.

Like any combustion engine, the body uses oxygen and fuel to generate energy. The cardiovascular system delivers oxygen to the skeletal muscles, which then uses this oxygen to "burn" various fuels (carbohydrates and fat) to yield mechanical energy. A unique feature of the body is its ability to change in response to the demands placed on it. By working hard, the aerobic system is overloaded. During rest, the body adapts to make itself stronger. This is accomplished by improvements in cardiovascular and muscular function. The heart becomes stronger and more efficient, and the skeletal muscles become better at extracting oxygen from the bloodstream and excreting waste back into the bloodstream. Within muscle cells, the mitochondria boost their enzyme systems to oxidize fuels.

The science behind it

All of these changes occur over time. For improvement, the system must be continually overloaded. As an exerciser adapts, workouts should become more difficult. How is the right training level determined? Physiologists have discovered that the rate of oxygen "burned" in the muscles is the best measure of aerobic work. To determine this, exercisers use a treadmill, elliptical machine or cardio piece while the volume of inhaled and exhaled air is measured. Samples of exhaled air are periodically taken, and the oxygen concentration determined. The difference between the amounts of oxygen breathed in and out during the test is what the muscles have consumed to burn fuel. Also, the ratio of these substrates tell what the muscles have burned for fuel (carbohydrates and/or fat).

Equipment that does not measure both O₂ in and CO₂ out is inaccurate, and the resulting exercise prescription invalid and insignificant. The rate of oxygen consumption, in liters per minute, is called VO₂. The test is performed at progressively harder levels until the individual "maxes out." The maximum rate of oxygen consumption is called the VO₂max or VO₂peak. VO₂peak may not be practical in the health club environment.

With advances in software, a sub-max test can be delivered, and the software will extrapolate the VO₂peak with extraordinary accuracy. Also, on the way to a sub-max, or VO₂peak threshold, exercisers will pass through anaerobic threshold, which is another marker of cardiovascular fitness, and one that can be used to establish appropriate training zones for best and safe programming.

Anaerobic threshold (AT) represents how efficiently the muscles use oxygen to produce energy, or work. As such, AT represents the level of work the body can sustain over an extended period. When the body is called upon to perform above AT, lactic acid builds in the muscles, creating fatigue (the burning sensation felt), and the ability to continue to perform at this level is limited (a few seconds to a few minutes, depending on fitness level). Improving the anaerobic threshold is key to developing aerobic fitness. Generally speaking, an individual's AT may be between 52 and 95 percent of maximum heart rate. The more aerobically fit, the higher the AT.

Physiologically, in addition to burning fat in the aerobic zone, the body makes other, even more important, adaptations. Blood supply is increased through the new growth of blood vessels. This provides more nutrients to the working muscles, and helps take metabolic waste from the muscles. The mitochondria of the cells, where the energy production takes place, multiply up to 200 percent, providing a higher capacity for workload. The body also increases the level of hemoglobin and total blood volume. Oxygen in the blood is predominantly carried by hemoglobin, so with more hemoglobin, the working muscles get oxygen more efficiently. With the increase in blood volume, the cardiac muscle becomes larger, increasing the amount of blood pumped per heartbeat. This means a lower heart rate at rest, and more efficient recovery.The additional benefit of exercising at the appropriate intensity is increased lean mass. Muscle tissue burns, on average, 50 calories per hour per pound.

Research on VO₂ has shown that there is a threshold below which no additional gains are achieved from aerobic exercise. For most people, this is a pace that allows for casual conversation during the workout, and is approximately 55 percent of VO₂peak. Above this level, exercisers are sufficiently overloading the cardiovascular and muscular systems to bring about improvement. Related to this, group cycling is not beneficial if not performed properly. If participants exercise at too high an intensity for too long without sufficient recoveries, they become exhausted and don't lose any weight. They need to determine their "real" heart rate zones and adhere to them.

Gathering heart rate data

Methods for monitoring exercise intensity include the following:

* Using subjective ratings of perceived exertion

* Monitoring blood lactate levels

* Monitoring heart rate

* Monitoring O₂ uptake

Interpretation of lactate data is difficult for the average recreational athlete or fitness center member. Subjective ratings of exertion have been used to monitor intensity, but several studies have shown that recreational athletes and those new to exercise judge intensity poorly with this method. Heart rate (HR), however, can be considered both an accurate and practical measurement of exercise intensity. It should be noted, though, that HR is not a direct measurement of exercise intensity. Heart rate is often used as a tool to estimate O₂ consumed at a certain workload. There are factors, such as caffeine ingestion and dehydration, that can alter HR and affect its validity as an indicator of intensity.

Methods of monitoring HR are commonly used by endurance athletes as a measure of their training intensity, or as a pacing mechanism during competition. More recently, recreational exercisers are using HR monitors to regulate intensity with tremendous success in gaining fitness, reducing body fat and preventing injury. Youth fitness programs use HR to teach pacing and skill proficiency. Heart rate has been prescribed as a method for monitoring pre-competition emotional anxiety in weightlifters. Heart rate can be used to estimate energy expenditure in exercise lasting more than three minutes. This is due to the generally linear relationship between heart rate, power output and oxygen consumption. This relationship predicts that an increase in power output should be reflected in a proportional increase in HR.

Many methods can be used to measure HR. Commonly used methods include measurement of the pulse at the fingers or wrist, measurement of pulse pressure at the neck (carotid artery) or wrist (radial artery), measurement of opacity (how much light passes through) of the ear lobes and measurement of electrical activity of the heart at the chest.

The popularity of automated methods of recording HR has led to the inclusion of heart rate monitors on many pieces of aerobic fitness equipment. Studies conclude that the most valid and reliable system measures the electrical impulses of the heart at the chest. These systems commonly consist of a strap that is positioned just below the breast. Two electrodes lie on the inside of the strap, one on either side of the chest; they directly measure the interval between the "R" sections of the heart contraction. This method of monitoring HR is extremely accurate for men, women and children, as compared to an ECG reading. Other methods of recording HR may be unreliable; studies concluded that they might underestimate HR by up to 20 to 54 beats per minute.

As mentioned before, HR itself is not a direct indicator of exercise intensity. It is used to indicate intensity because it varies with exercise intensity. However, it can also be affected by a number of other factors, which include body position, hydration status and drugs (e.g.,beta blockers).

Using heart rate to determine intensity

Exercise shouldn't be based on distance, time or physical workload; it should be controlled by the degree of physical effort as measured by physiological signs, especially HR. Exercisers are less likely to cross the line between healthy exercise for aerobic fitness (a target heart rate of 55 to 90 percent maximum) and risky stressful exercise with a HR monitor. Training below minimum intensity level won't show much improvement in aerobic capacity. Above the 90 percent level, lactic acid will build up, resulting in decreased performance and susceptibility to injury.

Using the various formulas available for estimating HR max is fraught with error. Individuals do not have the same HR max, nor do they burn the same substrate for fuel at the same given HR intensity. (For example, Lance Armstrong's HR max using [220 age] is 186, when, in fact, his tested HRmax is 201.) There are in excess of 350 different formulas for determining HR max. The margin for error in several of the formulas is +/ 20. That could be catastrophic when setting up a cardio training program. Testing each individual is the key to successful cardio programming.

Designing exercise programs

See "Sample Workouts" for several examples of cardio workouts with different goals. Keep in mind that a successful end-result is dependent on the development of an aerobic base. The key components of an aerobic base include increasing the efficiency of the heart (stroke volume), increasing hemoglobin concentration (more oxygen transportation) and increasing muscle capillary density (better feeding system for the working muscles).

Key components of a successful weight-loss program include cardio work at the appropriate intensity, resistance training, appropriate calorie modulation and psychological readiness.

Based on goals, the HR zones in Figure 1 can be applied. Keep in mind that these zones can be further refined and narrowed as exercisers become more fit or desire to become competitive in their chosen activity.

Encourage cardio

The inclusion of innovative cardio programming can catalyze new growth opportunities within your facility. Not only will you have a better handle on members' exercise intensity, but you will create a whole new vertical revenue program. This way, your members are happy, and your bottom line is growing. Experience demonstrates a win/win scenario when appropriate, rational cardio programming is introduced, supported and optimized.

Why do cardio? Using an analogy from the automobile industry, it is simple: A person can have the best fuel (carbohydrates, supplements, etc.), most horsepower (bulging biceps/massive quads) and best body, but if the fuel pump or carburetor is missing, the person just sits there looking pretty. The heart is necessary to sustain life, but it can be a neglected component in fitness.

All too often, group exercise instructors focus on the choreography, music and fun aspects of their classes, with little consideration to intensity, duration and frequency of intensity. Following is how your instructors can help your group exercise participants get the maximum benefits for their hearts.

Help members become heart-strong

The inclusion of an appropriate cardio program for members is imperative to their overall success and longevity as members and humans.To achieve optimal results, fitness enthusiasts must train at intensities appropriate to their goals and current level of fitness, and within the constraints of their health. Intensity is important because too low an intensity will not produce optimal results, while too high an intensity can lead to overtraining, injury and even death.

Assessment and prescription for appropriate cardio training programs are important for all members. According to Ed Coyle at the University of Texas, Austin, "if you are not conducting exercise testing with credible equipment and methods, you will not get the desired results and lose the client, if not kill them in the process." (Coyle should know, since he has been testing and presenting results to Lance Armstrong since the cycler was 20 years old.)

Physical changes during cardio exercise

The body uses oxygen and fuel to generate energy. The cardiovascular system delivers oxygen to the skeletal muscles, which uses this oxygen to "burn" various fuels (carbohydrate and fat) to yield mechanical energy. A unique feature of the body is its ability to change in response to the demands placed on it. By working out hard, the aerobic system is overloaded. During rest, the body adapts, resulting in increased strength. This is accomplished by improvements in cardiovascular and muscular function, along with an improved transport system (like adding additional lanes to accommodate increases in traffic). The heart becomes stronger and more efficient, and the skeletal muscles become better at extracting oxygen from and excreting waste back into the bloodstream. Within muscle cells, the mitochondria boost their enzyme systems to oxidize fuels.

All of these changes occur slowly over time. For continued improvement, the system must be continually overloaded, and workouts become more difficult. How is the right training level determined? Physiologists have discovered that the rate of oxygen "burned" in the muscles is the best measure of aerobic work. Determining this used to require expensive equipment and specialized testing facilities. But now, basically, an individual runs on a treadmill, elliptical machine or cardio piece of choice while the volume of inhaled and exhaled air is measured. Samples of exhaled air are periodically taken, and the oxygen concentration determined. The difference between the amounts of oxygen breathed in and out during the test is what the muscles have consumed to burn fuel. Also, the ratio of these substrates will tell what the muscles have used for fuel (carbohydrates and/or fat).

VO₂. Both the oxygen (O₂) in and the carbon dioxide (CO₂) out are critical to the process. Equipment that does not measure both O₂ in and CO₂ out is inaccurate, and the resulting exercise prescription invalid. The rate of oxygen consumption, in milliliters/kg body weight per minute, is called VO₂. The test is performed at progressively harder levels until the individual "maxes out." The maximum rate of oxygen consumption is called the VO₂ max or VO₂peak.

VO₂peak tests may not be practical in the fitness center environment. With advances in software, a sub-max test can be delivered, and the software will extrapolate the VO₂peak with extraordinary accuracy. Also, on the way to a sub-max or VO₂peak threshold, the client/member will pass through anaerobic threshold, which is another marker of cardiovascular fitness, and one that can be used to establish appropriate training zones for safe programming.

Anaerobic threshold. The anaerobic threshold (AT) represents how efficiently the muscles use oxygen to produce energy or work. As such, AT represents the level of work the body can sustain over an extended period. When the body is called upon to perform above AT, lactic acid builds in the muscles creating fatigue (the burning sensation felt), and the ability to continue at this level will be very limited (a few seconds to a few minutes, depending on the fitness level). Improving the anaerobic threshold is paramount to developing aerobic fitness. Generally speaking, AT may be between 52 and 95 percent of maximum heart rate. The more aerobically fit, the higher the AT.

Other physical changes. Physiologically, in addition to burning fat in the aerobic zone, the body makes other, even more important, adaptations. Blood supply is increased through the new growth of blood vessels. This provides more nutrients to the working muscles, and helps take metabolic wastes from the muscles. The mitochondria of the cells, where the energy production takes place, multiply up to 200 percent, providing a higher capacity for workload. The body also increases the level of hemoglobin and total blood volume. Oxygen in the blood is predominantly carried by hemoglobin, so with more hemoglobin, the working muscles will get the oxygen they need more efficiently. With the increase in blood volume, the cardiac muscle becomes stronger (primarily the left ventricle), increasing the amount of blood pumped per heartbeat. This means a lower heart rate at rest and more efficient recovery. The additional benefit of exercising at the appropriate intensity is increased lean mass. Muscle tissue burns, on average, 50 calories per hour per pound.

Moderation is key

Moderate-intensity exercise is associated with many improvements in health-related variables. The improvement of endurance performance requires increases in qualities such as aerobic power and anaerobic threshold. To elicit positive changes in these qualities, a minimum intensity must be reached in training. Therefore, too low an intensity may lead to positive health benefits, but is unlikely to result in a change in endurance performance. On the other hand, a chronically high intensity with lack of sufficient recovery can lead to decreases in performance; this is known as overtraining. Too high a heart rate too frequently has also been shown to cause irreversible cardiac muscle damage. A practical and accurate method for monitoring training intensity is required.

Monitoring methods

Research on VO₂ has shown that there is a threshold below which no additional gains are achieved from aerobic exercise. For most people, this is a pace that allows for casual conversation during the workout, and is approximately 55 percent of VO₂peak. Above this level, an exerciser is sufficiently overloading the cardiovascular system and muscular systems to bring about improvement. A good example of this is group cycling. Many participants exercise at too high an intensity for too long without sufficient recoveries. Then they complain they are exhausted and don't lose any weight. They need to determine their "real" heart rate zones and adhere to them, regardless of the instructor's prodding.

Methods for monitoring intensity include use of subjective ratings of perceived exertion; monitoring blood lactate levels; monitoring heart rate; and monitoring O₂ uptake during training.Interpretation of lactate data is difficult for the average recreational athlete. Subjective ratings of exertion have been used to monitor intensity, but several studies have shown that recreational athletes and those new to exercise judge intensity poorly with this method. Heart rate (HR), however, is both an accurate and practical measurement of exercise intensity. Heart rate is often used as a tool to estimate O₂ consumed at a certain workload.

Heart rate. Heart rate can be used to estimate energy expenditure during exercise lasting more than three or four minutes. This is due to the generally linear relationship between heart rate, power output and oxygen consumption. This relationship predicts that an increase in power output should be reflected in a proportional increase in HR.

There are many methods used to measure HR. Commonly used methods include:

* Measurement of the pulse at the fingers or wrist

* Measurement of pulse pressure at the neck (carotid artery) or wrist (radial artery)

* Measurement of ear lobe opacity (how much light passes through)

* Measurement of electrical activity of the heart at the chest.

Studies conclude that the most valid and reliable system measures the electrical impulses of the heart at the chest (other methods might underestimate HR by up to 20 to 54 beats per minute). These systems commonly consist of a strap, which is positioned just below the breast. Two electrodes lie on the inside of the strap, one on either side of the chest; they directly measure the interval between the "R" sections of the heart contraction.

HR itself is not a direct indicator of exercise intensity. It is used to indicate intensity because it varies with exercise intensity. However, it can also be affected by a number of other factors. These include body position, hydration status and drugs (e.g.,caffeine, beta blockers).

Prescribing exercise

Exercise shouldn't be based on the distance traveled, the amount of time involved or the physical workload; it should be controlled by the degree of physical effort as measured by physiological signs, especially heart rate. Using the various formulas available for estimating max heart rate is fraught with error. Each member has his/her own unique maximum heart rate. Testing each individual is the key to successful cardio programming.

A successful end-result for an exercise program is dependent on the development of an aerobic base. The key components of the aerobic base are

* Increasing the efficiency of the heart (stroke volume)

* Increasing hemoglobin concentration (more oxygen transportation)

* Increased muscle capillary density (better feeding system for the working muscles).

The key components of a successful weight-loss program include cardio work at the appropriate intensity, resistance training, appropriate calorie modulation and psychological readiness.

Sample workouts

Following are several examples of cardio workouts with different goals.The speeds and times can be modified to fit the individual's ability to hold the heart rate, and for time available. As always, be conservative in the beginning stages, and include adequate warm-up, stretching and cool-downs. You may adjust these workouts for group cycling (change pace for resistance, hills, flats, sprints, etc.), group treadmill and combo group tread/bike class.

Fast walk. A fast walk uses approximately 325 calories. For this program, exercisers mix up faster sprints with slower recovery periods. Speedier walking calls more muscles into action -- specifically the butt, hips, abs and arms. With each step, have members roll from heel through the foot, then push down with the ball and toe into the next step. They should lean slightly forward from the hips. (See Table 1.)

Walk/run. With a walk/run workout, members use approximately 400 calories.Tossing short stints of running into the walk cranks up the intensity without too much stress. But if the extra impact makes members' joints ache, it is OK to power-walk the running intervals instead. Clients should run tall, but keep the upper body relaxed. Be sure they extend the back leg to lengthen their stride. They should avoid shuffling the feet, pick up their knees with each footstep and keep arms close to the body. (See Table 2.)

Hill pyramid. A hill workout uses about 325 calories. Walking or running up hills uses calories faster than walking on a flat surface because more effort is extracted in order to climb. With this gradual incline, there is plenty of time to adjust to the higher verticals. Keep a 4 mph (walking) or 5.5 to 6.5 mph (running) pace as the grade slowly increases. Be sure members keep their backs straight, then lean slightly into the incline. Encourage them to take quick short strides rather than long steps. They should lift their knees no higher than 6 inches for steep climbs. Decrease the incline if members' heels feel overstretched. (See Table 3.)

Group cycling. For a group cycling workout, have members perform a 10-minute warm-up at 55 to 60 percent maximum heart rate, or 30 beats below anaerobic threshold. Then, have them perform the following:

* Six times for 30 seconds each at 10 beats below anaerobic threshold; 30 seconds between each interval

*Three minutes at 20 beats below anaerobic threshold

*Six times for 15 seconds each at anaerobic threshold; recover 10 beats before next interval

*Three minutes at 20 beats below anaerobic threshold

*Two minutes at anaerobic threshold

*Six times for 10 seconds each at 90 percent max heart rate or 10 beats above anaerobic threshold

*Five minutes at anaerobic threshold

*Six times for 10 seconds each at 90 percent max heart rate, or 10 beats above anaerobic threshold

*Three minutes at anaerobic threshold

*Five minutes at 10 beats below anaerobic threshold

*Two minutes at 20 beats below anaerobic threshold

*Three minutes at 30 beats below anaerobic threshold

Build POWER fast

Build Power Fast

Build an All-Sport Body

Build power fast with these four moves

Lay the foundation for a year of muscle growth with a versatile training tool: the power cage. Most men shy away from the power cage, so you won't have to wait in line to use it, says Men's Health Muscle Guy Mike Mejia, C.S.C.S. You'll improve your strength, mobility, and endurance with this simple routine. Do the workout three times a week, resting at least a day between sessions.

Perform the exercises in succession, and then rest for 60 seconds before repeating the circuit once or twice.

1. Barbell Duck-Under

Set a barbell at waist level on the supports of a power cage, and stand with one hip next to it. Take a long stride beneath the bar, then duck underneath. Stand up on the other side, and repeat the motion to return to the starting position. Go back and forth until you've passed under the bar 8 to 10 times in each direction.

2. Reverse Pushup

Sit on the floor under the barbell with your legs straight, and grasp the bar with a shoulder-width grip. Hang from the bar so only your heels touch the floor. This is the starting position. Pinch your shoulder blades together and bend your arms to pull your chest to the bar. Pause at your highest point, then lower yourself. Aim for 8 to 10 repetitions.

3. Front Squat to Shoulder Press

Load the barbell with a weight you can press overhead 8 times. Holding the bar on the front of your shoulders, bend at the hips and knees. Pause when your thighs are parallel to the floor (or lower), and then press up and push the bar overhead. Lower the bar to your shoulders. Do 8 reps.

4. Pullup to Hanging Leg Raise

Grab the pullup bar at the top of the cage with your palms facing away from you. Pull yourself up until your upper chest is as close to the bar as you can get it. Holding that position, bend your legs and bring your knees in toward your chest. Lower your legs, then lower your body to the starting position. Aim for 6 to 8 reps.

Cardio Programming

Cardiovascular training is a must for everyone.