One thing that personal trainers often struggle with is finding ways to mix up the monotony of workouts, especially when it comes to cardio. Clients often get bored if prompted to do the same type of exercise over and over again, so it’s important to switch things up.

Incorporating incline training into a cardio session could be just what your client needs to get excited about their workout and burn calories in the process. Increasing incline levels can have multiple benefits that will stand out to different types of individuals.

Incline Training Provides High Intensity

Steady-state cardio will yield results for a short while, but will easily and quickly hit a plateau until you continue to make workouts harder for the client. The truth is, a steady pace is just plain easier for the body to get used to because it only primarily works the cardiovascular system of the body.

A HIIT workout places stress on the body to perform the drastically different demands of different workouts. Inducing as much stress during your cardio sessions by adding incline training will elevate your client’s heart rate more quickly. They will achieve the “fat-burning zone” faster and remain in that zone longer for maximal fat loss during the session and the recovery period.

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For example, if you know you are going to be doing the same activity for 30 minutes straight, you have to choose a pace that you can sustain for that amount of time. However, if you are altering the incline and resistance, you can choose a more challenging setting. In the latter example, you are only pushing your body for the higher point of your interval, which can vary depending on your time frame.

Benefits Of Incline Workouts

In recent years, researchers have discovered the benefits of incline workouts. Studies prove that this cardio style provides full-body benefits without putting unnecessary strain on the body, including:

• Burning calories
• Strength training
• Increasing your endurance

Our innovators here at 66体育 - TRUE Fitness让运动更简单_官方网站 66体育 66体育 have also recognized the need to step it up (the incline that is) by giving users an even better training experience. As such, we are proud to announce the release of the Alpine Runner, the newest home treadmill of TRUE’s HIIT Series.

Burn More Calories

It is common knowledge that running burns more calories than walking—if both are on a flat surface. However, by increasing the incline of the treadmill as you walk, you may find that you are burning just as many calories or more, depending on the incline level. It has been scientifically proven that users burn more calories exercising on an incline than on a flat surface.

On the Alpine Runner, you are able to burn more calories than a traditional treadmill incline because of the wide range between the -3% decline level and 30% incline. These calories can be tracked and burned in a more entertaining manner by utilizing the new Ignite console.

Build More Muscle

According to Team USA track and field coach Jason Fitzgerald, “As the incline increases, the muscles are forced to do more work as the body must produce more power to propel itself not only forward but also up against gravity.”

To put into numbers, an average user walking at only a 9% incline level increases the activity of calf muscles, glute, and hamstring engagement by 175%, 635%, and 345% respectively. According to the same study, the steeper the incline level, the higher the activity level in the leg, hip, knee, and ankle muscles.

Reduce Strain & Improve Cardiovascular Health

Have you or your client ever experienced pain when running on a flat treadmill? On a flat surface, you can experience uncomfortable strain on joints that cause common injuries to the lower body. Walking uphill decreases the impact the body feels on the knees, hips, back, and ankles.

The American Heart Association says that incline training also reduces strain on the heart, lowering blood pressure and decreasing the chances of cardiovascular disease. In addition, incline training has capabilities to decrease chances of diabetes development by improving insulin sensitivity.

66体育 - TRUE Fitness让运动更简单_官方网站 66体育 66体育 innovators have addressed this issue as well. With the redesigned cushioning system, the deck of the Alpine Runner relieves impact and feels softer than other treadmills on the market. Also available for comfort are the vertical, upper handgrips designed to be held at any incline on the Alpine Runner along the workout process.

Best Equipment Options For Incline Training

Our top three equipment options for incline training are treadmills, ellipticals, and benches. A treadmill is the standard option, allowing the user to adjust the intensity of the incline and speed at which you’re walking or running. A treadmill is a great place to start if your client is new to incline training.

Another great option is an elliptical trainer. Similar to a treadmill you’re able to adjust the speed to whatever is most comfortable, but you’ll be working different muscles. The moving handgrips and foot platforms on most ellipticals allow you to work your upper body and lower body at the same time.

A bench is a more advanced option that allows you to lift weights or bench press on an incline or work your core and target your chest. Most health clubs have benches that can be adjusted to different incline levels to focus on your upper chest or target a different portion of the chest. Lifting weights on an incline allows you to work different muscles and put less strain on your joints. You can also use an ab bench to work your client’s core with or without weights.

How To Determine Intervals For Incline Workouts

You want the incline to get harder for your client before you drastically reduce it. This way, you can challenge clients to get their heart rate up quickly for two minutes and then drastically drop it down to recover. There are many different ways to structure these workouts so it ultimately depends on how much time you have with your client. If I had to give someone a number, I would say there need to be 12-20 minutes of “fat burning heart rate” in the duration of the workout.

If you are asking your client for 30 minutes of cardio on an Alpine Runner, but are bumping the incline up and then back down from that -3% to 30% incline range throughout the 30 minutes, 12-20 minutes of that should be spent at an elevated heart rate and the rest should be decreasing the heart rate.

It’s never too early to start mixing up your clients’ cardio routine with higher inclines. They will reduce the impact on your clients’ joints, create variety in your cardio session, and burn more calories in a smaller amount of time.

An Incline Workout Could be The Answer if…

Your Client Is In Pain

If your client feels pain while exercising, it’s up to you to help them address it and find an exercise that’s right for them. For example, if running hurts a client’s joints in any way, increase the incline on a treadmill. That way, their heart rate is elevated as if he/she were moving faster, but the impact is lighter on joints when walking or jogging rather than running.

Your Client Feels Uncomfortable

As a trainer, I hear all the time that people feel uncoordinated on a treadmill; when they run past a certain speed (or at all), they feel as if they are going to lose their balance and fall. This feeling often leads to clients leaning on the handrails of the treadmill, which decreases the muscles worked during running. In doing so, clients will ultimately burn fewer calories than when they perform the same workout without leaning on the treadmill.

Incline training can help this type of client feel safer during their workout because they’ll be training at a slower speed as the incline gets higher. That way, they won’t feel as if they are going to fall.

Your Client Is Extremely Busy

We all have that client: the busy bee who doesn’t have time to do cardio more than 10-15 minutes after their weights session or 30 minutes all together on cardio days. Incline-capable machines such as TRUE’s Alpine Runner will allow clients to burn more calories during and after their training sessions (with the help of after-burn) and will not be catabolic to lean mass. Even your busiest client can work off the calories in a shorter amount of time with incline training.

2 Unique Incline Workouts To Try With Your Clients

We’ve put together 2 unique incline workouts of varying difficulty. Each one offers its own unique challenges to keep your client engaged in their workout and burning calories.

1 – All About The Incline With The Alpine Runner

If you are new to incline walking or running, then this workout will be ideal for you to do while you are at the gym! Incline training is an efficient and easy way to improve your physical fitness while still providing many benefits to your body. Walking on an incline treadmill can offer almost double the benefits of walking at zero inclines or walking on a flat surface.

Benefits Of This Workout

Incline training on the TRUE Alpine Runner can help cut workout time in half while still burning the same amount of calories. It is also an easy way to change up any standard walking or running exercise program and challenge your body even more.

Below Are More Ways Incline Training Can Benefit You:

• Less impact on joints.
• Strengthens your heart.
• Strengthens and tones your leg muscles.
• Strengthens bones.
• Increases overall stamina.
• Increases fat usage for fuel.
• Overall improvements in blood pressure, insulin sensitivity, and cholesterol profiles can result from a consistent exercise program.

This workout is one that can be done when you are short on time or just need a quick cardio fix at the gym. It can also be altered to fit any level of fitness whether beginner, intermediate or advanced.

The Workout

The overall goal of this workout is to start small and finish big. It will be a gradual process with the end goal of being able to consistently walk at a 9% incline range at your normal walking speed. Keep in mind that as you start to increase the incline, you may have to decrease the speed. It is all about keeping a steady heart rate!

After The Workout

After a workout like this, it is important to make sure you do a proper cool down. As noted on the workout, you can walk as a cooldown but also be sure to stretch your muscles to prevent the body from becoming sore and decrease the likeliness of injury. When doing incline training workouts, you are increasing the activity of major muscles like calf muscles, glutes, and hamstrings.

2 – Run For The Hills! Beginner-Intermediate Alpine Runner Workout

Now that you have built up your client’s stamina with the beginner Alpine Runner walking workout, they should be ready to increase the speed. Walking, jogging, or running at an incline offers many more benefits than exercising on a flat surface. By increasing the incline on the treadmill, you are almost doubling the effectiveness of your client’s cardio workout.

Research from a University of Georgia report found that uphill running activates 9 percent more muscle each stride compared with exercising at the same relative intensity on level ground. This workout incorporates some H.I.I.T. training concepts where the exerciser will be alternating between running, walking, and at some points, not moving at all. Additionally, the speed and incline vary and change to ensure their heart rate stays up and you burn calories.

Before The Workout

Be sure your client is aware that you are nearby to assist if they need help. The side step platforms and handrails are available if they need to come to a complete stop immediately, but are not there to jump on and off of the treadmill sporadically. Also, remind them to have proper posture as to not hold onto the handles and lean back during this exercise. They should have their hands off of the handrails and use their body to push into the inclines throughout the workout.

Knowing 80-90% of your client’s maximum heart rate will be helpful so that you know when you need to adjust the speed, incline, or rest interval. For example, if your client is barely able to complete an interval, check their heart rate. If they have exceeded 80-90% of their maximum heart rate, increase the duration of the upcoming rest interval and decrease the speed.

Keeping the incline will maintain the intensity of the next interval, yet the reduced speed will help keep your client safe and in control, compared to running. There will be less risk of tripping up on the treadmill when the speeds are decreased, especially if your client is starting to reach their limit.

The Workout

After The Workout

All it takes to do this workout is about 30 minutes, and that gives you time before and after the workout to prepare and recover. This workout already includes a cooldown, but be sure to take more time to cool off if needed, at least until your heart rate returns to its normal resting rate. Cooling down after a workout like this is vital so your body recovers properly and in a healthy way.

When doing incline training workouts, you are increasing the activity of major muscles like calf muscles, glutes, and hamstrings therefore, stretching afterward is a must. Utilize the TRUE Stretch and do the following stretches. Hold each stretch for 3 to 5 seconds and repeat every 5 times while breathing in your normal rhythmic pattern.

Like the Alpine Runner walking workout, the overall goal of this workout is to start small and finish big, it will be a gradual process with the end goal being able to consistently walk at a 9% incline range at your normal walking speed. Keep in mind that as you start to increase the incline, you may have to decrease the speed.

It is all about keeping a steady heart rate! Also remember – listen to your body and take breaks if you need it and only go as fast, slow, or high as you feel comfortable.

Conclusion

Finding the right exercise routine for your client is never an easy task, but it’s always a rewarding one. Whether they are trying to lose weight, target specific muscle groups like chest muscles, shoulder blades, shoulders, and triceps or to gain muscle. We hope that this guide to incline workouts will come in handy whenever your client complains about being bored with their cardio circuit. It’s the perfect option for someone who wants to turn things up a notch but not attempt something as intense as HIIT.

Whether you’re new to TRUE or looking to add the Alpine Runner Incline Trainer to your current cardio product lineup, our dedicated and experienced TRUE sales representatives are here to help you! Reach out to a TRUE sales representative today to take your members to new heights!

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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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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.

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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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From keeping things organized to being transparent in membership agreements, here are several ways you can make your gym a place where people want to go to work out.

Keep It Clean

Nothing turns off faster than a dirty gym. Not only does an unkempt gym look bad, but it can host a wide variety of germs and bacteria that can make people sick, such as rhinovirus and staph infections.

Be sure that staff is extra vigilant in cleaning areas like the locker room, sanitizing all towels, and advising members to wear flip flops in the locker room. Also, keep sanitizing wipes available for members to use to wipe down equipment before and after they use it. It’s a good idea to make wiping down equipment a gym rule.

Keep It Organized

When people come to your gym, they expect to be able to easily find the piece of equipment they are searching for. Be sure to keep your commercial fitness equipment categorized by type in a manner that is easy for members to find.

For example, have specific sections dedicated to cardio, strength, stretching, and functional equipment. Your members will thank you for the extra room.

Be sure there is also enough room in between equipment for members to easily move about. No one likes exercising in a cramped gym where they are constantly bump into someone else.

Keep It Fun

If members feel like they’re having fun while exercising, they are more likely to feel comfortable working out at your gym and come back for more. Just remember to keep the workouts challenging! That’s the only way members will see results.

Keep It Friendly

From the moment members walk into your gym, be it for the first time or the 20th, they should feel welcomed.  Ensure every member of your staff regardless of position is friendly, helpful, and available.

If a member has a question or concern, your staff must be able to answer in a friendly, helpful manner. If they don’t know the answer, they should find someone who does.

Keep It Secure

No one wants to go to a gym and worry that their personal belongings like their wallet and phone are in danger of being stolen. That is why you should provide security lockers with their own unique key for members to use to store their belongings.  With this basic security measure, members will feel better about coming to your gym.

If your gym is open 24 hours, it is essential that you restrict access after a certain time to 24 hour members only for their safety and the safety of your staff. Providing 24 hour members with a keycard will allow them access as well as log who is in the gym at any given time. Everyone should also check out at the front desk when they leave.

Keep It Transparent

No one wants to sign up for a gym membership trial only to discover that the gym made unauthorized charges or didn’t tell them about certain terms and conditions.

When signing up new members, be transparent and make sure they understand what their membership entails. If they have questions, answer honestly. It will keep you and your gym reputable and out of legal trouble.

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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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Too often, many people are under the impression that in order to lose weight, they can see results after doing well in either diet or exercise. To free clients of this mindset, have them imagine diet and exercise on opposite sides of a scale. Overcompensating for one means that someone will not receive the benefits of the other. Too much diet without exercise is great, but the tone and buildup of muscle isn’t happening. On the other side, too much exercise without diet, isn’t going to achieve favorable results, either. In order to achieve a certain body style, fit into a certain piece of clothing, or to maintain a current figure, a diet must complement the exercise, not compete against it.

Balance Diet & Exercise

A study by Loyola University says that physical activity has many health benefits like reduced risk of diabetes, cancer and heart disease, as well as improving mental health and overall mood. But exercise alone is not the only reason for weight loss. The mistake that many make is that they burn calories while exercising but they try to compensate for that extra burn and feel that it is acceptable to consume more calories, which is definitely not the case.

For example, clients can burn more calories when exercising by incorporating HIIT like TRUE’s Next Level Training into a workout or when increasing the incline like on the Alpine Runner. Afterwards, if they eat a healthy meal that is low in calories but full of healthy fats and carbs, as well as other nutrients, they will see better weight loss results than if they were eating unhealthily.

Cheat Days are Okay in Moderation

Above all, priorities and practicality must win over. Advise clients to exercise as often as recommended, but also maintain a manageable healthy food and beverage intake day after day. That’s not to say that rewarding with a cheat day every now and then is not okay. In fact, cheat days are recommended by many trainers to prevent a client’s fitness burn out or frustration.

Clients who are reminded to keep the end result in mind with each meal and workout will be the clients achieving their goals. Ultimately, the idea of balancing diet and exercise is not as easy as it may seem, but one is not more important than the other – both are necessary to achieve and maintain a healthy lifestyle.

Up Next:

3 Questions You Should Ask Before Creating Nutritional Plans for Clients

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Too Many Fitness Fads, Not Enough Results

Nowadays, there is an exercise program, routine, or facility to cater to each demographic in the fitness industry. There are:

• Gyms with routines set to music, platforms, chalk, and garages.
• Gyms that only allow one sex or one type of training.
• General population gyms have “non-intimidation” rules and guidelines to make everyone feel as comfortable as possible.

While I believe that any type of exercise is good, because it’s better than no movement at all, I don’t want people to be fooled. If someone finally gets a boost of motivation from these types of workouts and doesn’t see results, they may be left incredibly discouraged. As a result, they may abandon fitness altogether because “nothing was working.”

I don’t know of anyone who ends up looking like the model on a commercial by doing only a specific type of training or using only one machine or apparatus. Fad workouts could be a good supplement to a regular fitness routine, but the hard truth is, if the workout is not challenging you more every couple weeks you’re using it, there is no room for progression and results will quickly stop and maintenance will be back in full effect.

If It Seems Too Good to be True, It Probably Is

There are many companies that make fitness equipment specifically to be “fun” to use—look no further than those gimmicky late-night fitness infomercials. These companies are creating implements to get people to think “That looks easy! If I could just do that I bet I would be in great shape.”

A lot of the machines that seem too good to be true or too fun usually are. They don’t allow the body to use the muscle it takes to actually achieve any significant calorie expenditure. Therefore, no weight loss and no health improvements. I hear people on these commercials saying, “I could do this all day.” Let’s be real: if you can do a specific exercise all day it will not get you results because your body isn’t being challenged. So it’s best to keep these types of machines out of the fitness center altogether.

Balance Fun & Challenging Workouts

Don’t get me wrong, fun workouts are a great way to get people motivated and wanting to work out. Thankfully, you can create a workout that is both fun and challenging for clients without sacrificing results. I always encourage people to find music, people, and an environment they like to help them stay motivated and enjoying their exercise. By creating a challenging fitness routine , you’re continuously encouraging clients to make themselves strong and push past where they were before. This is really the only formula that will yield continuous results.

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An Attractive Series

This series is very attractive. Meaning, anyone who takes a look at them would want to give them a try. When grouped together in a gym setting, the users will definitely know that these machines are supposed to be used in a complete workout with each other. Gyms or fitness centers can also hold classes for the series to teach people how to use the machines properly when first introduced. Form is highly important for use of these machines to prevent injury, and could be taught in the class or by an individual trainer in a one-on-one session.

A Series to Replace Multiple Workouts

Many functional exercise movements coincide with each range of movement provided on Composite Strength machines, replacing other movements for a higher calorie burn while cutting workout time in half.

The Full Body Press activates more skeletal musculature than any other machine on the market today. It works the chest, shoulders, core, hip flexors, quads, calves, and hamstrings by replacing movements such as:

• Planks
• Bench press
• Shoulder and triceps presses
• Leg press
• Squats
• Calf raises

By combining a reverse decline lunge motion and a chest press motion for faster, more accurate fitness results in one movement, the Glute Press provides users a complete upper and lower body workout simultaneously. By using the Glute Press users can skip the high step ups, box jumps, lunges, declining bench press, split squats and more since the machine targets the:

• Glutes
• Hips
• Inner and outer thighs
• Quads
• Hamstrings
• Core
• Triceps
• Chest

As for the Ab Crunch/ Back Row, you can replace motions such as:

• Sit-ups
• V-ups
• Pull-ups
• Rotary torso twist
• Mid rows

The Ab Crunch/Back Row combines the benefits of core conditioning with a simultaneous knee raise and back row exercise, working the core, upper and lower back, upper and lower abdominals, and oblique muscles.

Train Harder – Better – Faster.

These three machines and the movements that go with them all can take training to the next level. By pairing the Composite Strength machines with one another or with TRUE’s HIT Cardio, users can experience high intensity interval training (HIIT) like never before..

The Composite Strength series alone can compose a HIIT workout by decreasing the volume of weights and increasing the amount of reps. A HIIT workout on the Composite Strength series is easy. Due to light starting weights, users of all levels can start with higher reps and a lower amount of weight to increase heart rate then add weights to incorporate muscle-building movements to challenge even the most elite athletes. A HIIT workout can also be accomplished by pairing the HIT Cardio, such as the Alpine Runner while using the Composite Strength pieces as tools in active rest.

HIIT training is one of the highest proven ways to lose body fat. In HIIT training, heart rate should increase and decrease in intervals to increase caloric burn. Start off with a fast pace on any HIT Cardio machine to get the heart rate up quickly, then use a machine from the Composite Strength series to slow it down to gain strength, stability, and coordination. Repeat as needed.

The Composite Series has a wide range of variety for those who want to strengthen their bodies, gain stability and coordination, and to overall get in shape. The three Composite Strength pieces are easily accessible and adjustable for users of all sizes and levels, yet smooth with every push and pull. You can experience the Composite Strength series with TRUE’s HIT Cardio as part of Next Level Training live at IHRSA 2017.

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