personal trainer allentown pa

Three Reasons to Squat Daily

Squatting is one of the best exercises you can perform. From joint mobility to core activation to digestive help, people were born to squat. Remember when you were a kid and you always played with your toys? Most of the time, it was in a squat. Parents – did you ever notice that when your little one was able to stand on their own, they were also able to squat? We’re wired to squat from birth, but as we get older and more sedentary, our ability to perform this simple action becomes challenging. Children have some of the best squat form in the world! You know why? They aren’t sitting at a desk all freaking day. They don’t sit when they drive to work. They don’t sit when they eat (they’re likely standing and throwing their food everywhere, beside the point) and they don’t sit when they watch TV. Think about it – we’re sitting like 90% of day (most of us). Poor posture, low back pain, muscular imbalance and weakness all come with sitting, and it’s time to put a stop to it!

Squatting daily doesn’t mean you have to hit the gym. Quite the opposite, actually. We are just looking to improve your joint health and postures for your daily living. When we say you should squat daily, what we really mean is that you should spend time in the bottom position of a squat for a few minutes every day. Grab a pole, or your desk, or something that will allow you to grab a hold of, and sit down in the bottom of a squat for 30 seconds. Repeat that 10 times. This is going to help to open up your joints, and you are going to feel less restricted because of it.

Bored with your squat routine in your gym? Or want to graduate from holding the bottom of a squat? Let go of the assistance and sit at the bottom on your own. There are also so many different types of squats out there, you should almost never get bored! Utilizing different forms of squats will keep your workouts interesting and keep your muscles from getting used to that one squat style. A few examples we use at our club include a single leg squats, split squats, touchdown squats, and goblet squats. All of these can be performed with little to no weight, and you’ll still benefit greatly from the movements.

personal trainer allentown  pa
personal trainer allentown pa

Here are three great reasons we think everyone should squat on a daily basis:

  1. It can help to reduce low back pain caused by sitting all day. Sitting causes the muscles in the front of your hips to become shortened and muscles of your low back to lengthen, in turn causing pain in the lower back. Squatting (especially extended time in a squat) can help to loosen those muscles in the front of the hip and strengthen the muscles in the lower back. Potentially leading to reduced low back pain.
  2. Increased strength in your legs. As you age your strength begins to decrease, but including a variation of a squat in your daily routine will help to slow down the effects of aging. It should even increase the strength in your legs, regardless of age!
  3. Burn more calories. Squatting utilizes some of the largest muscles in your body, and uses them in conjunction with one another. What the heck does that mean? Your body becomes an inferno to burn calories! Using all of these muscle groups trains them to grow, which will increase the number of calories you burn at rest. Not to mention when you start adding resistance to those squats – you can imagine how many calories you’ll be burning with each set and rep of an exercise during your personal trainer Allentown PA.

There you have it folks. Do yourself a favor, and go sit down in a squat. Your body will thank you for it!

Richmond Gym

How to Get Rid of Soreness and Keep Training to Get Fit, Lean, and Strong

We have all experienced that one workout or game that left us completely out of commission. The constant aching in our bodies makes it hard to move and is not a pleasant feeling. So what do you do? Below are a few tips to help you get over the soreness day a bit quicker. A personal trainer in Richmond Fitness Centre can give you helpful tips on this matter.

Foam roll

Grab a foam roller, or any stiff tube-like object, and get rolling! Foam rolling is like a self-massage with hopes to loosen up tight muscles. Roll slowly over top of sore muscles until the soreness decreases or goes away. A personal trainer in Richmond Fitness Centre can show you how to use a foam roller.

Richmond Fitness Centre
Richmond Fitness Centre

Light static stretches

Performing light stretches of the muscle generally alleviates the dull pain that comes with delayed onset muscle soreness. Going through these stretches also help with increasing a bit of range of motion as well. A personal trainer in Richmond Fitness Centre can show you a few stretches for soreness.

Rake leaves

General movement, but light intensity, is probably the best way to get through soreness days. Light movement moves blood into the muscles, delivers nutrients and eliminate wastes from the muscle. Be sure the intensity is low so that the soreness feeling is kept down.

By Marco Ng, Personal Trainer at Crux Fitness

Crux Fitness is the Best, Top Rated Personal Training Studio in Richmond, Cloverdale, Walnut Grove.

 

From This Source:- https://www.cruxfit.com/how-to-get-rid-of-soreness-and-keep-training-to-get-fit-lean-and-strong/

Marketing For Gyms

What Potential Clients Look for in a Fitness Marketing Website

With all the different gym services out there right now, most people like to check the websites of local fitness centers to find one that is right for their needs. Since customers rely so heavily on fitness marketing websites to make their decision, having the right site can help to attract plenty of customers to your business. An effective gym website will always contain these categories.

Services Offered by the Fitness Center

One of the key sections in any fitness marketing website will be the types of services a gym offers. List all of the tiers of membership along with their costs and the benefits you get with each tier. Also, include the types of fitness opportunities your company provides.

Clients are interested in finding out about things like weight lifting machines, cardio machines, and free weights. Be sure to include every service offered, even small ones like tanning beds or working televisions. People who are thinking about visiting your gym want to learn what types of things they can get when they go to your location.

Schedules and Descriptions for Gym Classes

If you offer any sorts of classes at your fitness center, be sure to include these on your website. Classes normally require enough details to be their own page instead of simply being included on the gym’s website. People like to see which days of the week classes are offered on so that they can decide if the classes fit their schedule before they join the gym.

It is a good idea to include the name of the class, the name of the instructor for the class, the prices, the dates, and what sort of activities are included in the class. A good format can be a monthly calendar that lets you click on the name of each class for more information.

A Frequently Asked Questions Section

Often called an FAQ section, this is an area where you will list out common questions that people have and then provide a quick answer to them. Be sure to include questions about when you are open, the age limit for your center, the types of machines you have, and anything else you notice a lot of people asking about.

Having an FAQ section is helpful to both you and your customers. Potential clients will like it because they can quickly and easily get answers to questions they probably have. It will also be useful for you because you will not have to spend time answering the same questions over and over again.

Fitness Marketing
Fitness Marketing

Customer Testimonials

At your website, you should have a client feedback section. You can post a form for customers to fill out and possibly post some of the good reviews for others to read. Having reviews are important for a number of reasons. Reviews let potential customers know that others enjoy spending time at the gym and using the fitness services there.

Having a spot that asks for reviews on your website also boosts your business because it signifies that you care about what customers think. Potential clients who see your website asking for feedback will feel like your gym cares about a positive customer experience.

Information About Trainers

Most of the people checking out a gym’s website will be those who do not have a lot of experience with working out in gyms. For these sorts of clients, knowing that the gym has trainers can be quite reassuring.

Include a section that lets the customers know how many trainers you have and what areas of fitness the trainer specializes in. If possible, provide a list of prices and trainer contact information. This will let people email or call trainers to ask about the possibility of scheduling a meeting at your gym.

Conclusion

Remember that your fitness marketing website does not just need to contain this information; it also needs to make it easy for customers to find the information. Instead of jumbling up all of these categories on your website, cleanly divide them into sections that can be accessed by clicking a clearly labeled title on the gym’s homepage or menu. Having an informative and accessible website will help your fitness center appeal to new people who might be interested in signing up for a membership.

 

The Original Source:- https://pfmarketingsolutions.com/what-potential-clients-look-for-in-a-fitness-website/

golf fitness scottsdale

SMALL GROUP TRAINING VS TEAM TRAINING – WHAT YOU NEED TO KNOW

At Pulse, we have two distinct training programs. There’s small group training and large group team training, but do you know why? Do you know the difference or how each can help you achieve your golf fitness Scottsdale goals? Well I’m here to break it all down for you.

First, let me give you a quick overview of training variations. There are: traditional training methods, circuits, drop sets, supersets, tri-sets, complexes, pyramids, horizontal, vertical, metabolic resistance training, high intensity interval training, cardio, etc. Then you have: set variations, rep variations, tempo variations, rest intervals, training volume and frequency. Let’s not forget about phases: stability, hypertrophy, strength, strength endurance, power, power endurance, loading vs unloading, and recovery. The list goes on and on, and is summarized under the term, “strength and conditioning.”

golf fitness scottsdale

As you can see, the programming variations can be endless and determining how to get you the best results really requires a lot of thought and due diligence. Your body hates when things are difficult, so it adapts as quickly as possible to make things less difficult. In other words, what works, only works for a short-period of time. The good news is that those adaptations are what we call results! This is exactly why, unless you are going to spend hours and hours every month studying exercise science, it’s wise to invest in a great coaching team to take the thought process out of it and maximize your results.

Side note; there isn’t really such a thing as a “fat loss” workout program. What I mean by that is, fat loss is the result of working out and eating right. Regardless of whether you’re doing pure strength training, metabolic conditioning, or training to add muscle, all should positively affect fat loss… as long as your program is consistently changing. For any long-term training program to be effective, it must be consistent, but consistently diverse. That means performing the same exercises with slight variations consistently, but continually changing the workout format to prevent the body from either breaking down and/or becoming so efficient at a specific training method that it doesn’t cause positive adaptation (AKA RESULTS).

Now back to small group training vs. team training. Team training or boot camp is designed with two specific goals in mind: increase metabolic function, and fun! It provides a fun team environment, with the goal of creating that “metabolic burn,” otherwise known as the conditioning part of “strength and conditioning.” While the workouts and exercises vary, the training does not vary much from a programming perspective. For this reason, boot camp style training is great for getting drastic short-term results, but not great as a stand-alone, long-term training program, because your body will quickly adapt.

Small group training on the other hand is very interchangeable and diverse. As a whole, we at Pulse try to take our small group training clients through a series of training phases to provide variety and enhance results. For instance, our programming goes through the hypertrophy phase with the goal of building muscle. Then, the strength phase to increase maximal strength. Next there is the power phase, designed to increase efficiency in quick movements. This is followed by an endurance phase, and then a recovery phase before cycling back through to the beginning. Each training phase includes and metabolic element and a flexibility/stability element. Remember, there is no such thing as a “fat loss” workout program. As you can see, the goal of each one of these phases is not designed around fat loss. However, because each phase is different, the variation keeps the body in a constant state of adaptation, which directly impacts muscle growth and body fat reduction. (Results vary, based on DIET).

So, small group training vs team training. What do you need to know? Team training does not carry enough flexibility and diversity to be a long-term, stand-alone program, as results will diminish. Team training is awesome for short-term results or as a metabolic aspect of a long-term. Small group training on the other hand varies often and can be a stand-alone, long-term training solution for continued results. A combination of both team training and small group training can also be an effective long-term approach as it will contain both aspects of strength and conditioning.

Article Source URL: https://www.pulsefitnessaz.com/small-group-training-vs-team-training-need-know/