13Aug

Understanding Wellness in a Fitness-Focused World

August 13, 2024By 0 comment

The Rise of Wellness

Wellness used to be a word you’d mostly hear in natural grocery stores or vitamin ads. For a long time, it wasn’t as popular or exciting as fitness, especially from a marketing point of view. But that’s changed. Nowadays, as life gets busier and people’s schedules are packed, many are searching for ways to find balance. This has caused the wellness industry to boom. While physical fitness is still vital, it’s clear that overall wellness deserves just as much attention. Let’s look at what wellness involves and why it’s so important for both consumers and professionals.

What is Wellness?

Fitness is about your physical health—how well your body works. Wellness, however, is about balancing different areas of your life to stay healthy and happy. Many wellness models show six or seven areas, like intellectual (mind), emotional (feelings), physical (body), occupational (work), environmental (surroundings), spiritual (beliefs), social (relationships), and financial (money). A well-balanced life considers all these aspects and prioritizes them in daily habits.

Wellness in Popular Culture

Today, the idea of wellness is widely accepted. People often seek out health and exercise professionals for services that focus on wellness as a whole. This doesn’t mean exercise isn’t important—it often serves as the first step toward better health. But once someone starts exercising regularly, they often want to improve other parts of their wellness too.

Key Elements of Wellness

Health and exercise professionals need to understand the different parts of wellness. Some areas, like financial or spiritual wellness, might be outside their expertise. That’s why having a network of other professionals to refer clients to is important. This shows clients that their overall wellness is taken seriously.

Final Thoughts

Fitness is just one part of wellness. There’s much more to explore to help clients achieve true health and happiness. As the wellness industry grows, it’s worth exploring how you can help others—and yourself—focus on all aspects of wellness. After all, taking care of others starts with taking care of yourself.

Courtesy: ACE Fitness

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08Aug
Couple exercising

Mastering Movement: Understanding and Applying the Kinetic Chain

August 8, 2024By 0 comment

The human body is not just a bunch of separate muscles, bones, tissues, and ligaments. Instead, it’s a network of connected parts that all affect each other. These effects can be good or bad. Ideally, when the kinetic chain is used, the body works as a whole, with all parts moving together to create smooth and effective movements.

Including this idea in a training program is key to boosting performance and reducing injury risk.

In this blog, we’ll explain the kinetic chain and how you can assess your clients’ needs to design effective and safe exercises for their fitness goals.

What is the Kinetic Chain?

The kinetic chain concept in fitness comes from mechanical engineering principles introduced by Franz Reuleaux, a German engineer, in 1875. It explains how the body’s joints and segments are connected during movement. This idea shows that moving one part of the body can affect other parts.

In the 1950s, Dr. Arthur Steindler and other scientists applied this principle to the human body, changing how we understand movement. They showed that the body works as a connected system. Ongoing research continues to improve sports performance, injury prevention, and fitness programs.

A Connected Body, A Connected Program

The kinetic chain theory suggests that moving one body part creates forces that affect other parts, like a domino effect. This shows the body’s interconnected nature and emphasizes a holistic approach to training. Using the kinetic chain concept can improve fitness recovery, make training routines more comprehensive, and enhance overall fitness and sports performance.

The kinetic chain also explains why pain might show up in a different area than where you exercised. For example, low back pain might come from tightness in the feet or hip flexor muscles, not just the lower back muscles. Understanding the kinetic chain is important for effective fitness recovery and overall body health.

Upper & Lower Kinetic Chain

The kinetic chain can be divided into the upper and lower kinetic chains in the body.

Upper Kinetic Chain: This includes the upper body parts like fingers, wrists, forearms, upper arms, shoulders, shoulder girdle, and spine. These parts help with pushing and pulling movements and provide a wide range of motions powered by the shoulder girdle. Each part works together for upper body movement.

Lower Kinetic Chain: This includes the lower body parts like toes, feet, lower legs, ankles, upper legs, hips, and pelvis. These parts are involved in major movements like walking and running and help with core stability. Each part plays an important role in core stability and forward movement.

The kinetic chain can also be categorized into open kinetic chain and closed kinetic chain movements, which we will discuss further below.

It’s important to include both open kinetic chain and closed kinetic chain exercises in a fitness plan because each type offers unique benefits that complement each other. Using both ensures a well-rounded program that can maximize performance.

What are the benefits of kinetic chain exercises?

To understand the benefits of both closed and open-chain exercises, let’s look at what each type involves.

Open Kinetic Chain Exercises:

Open kinetic chain exercises are movements where the far end of the limb (like a hand or foot) is free to move. Examples include a seated leg curl, where the leg moves freely, or a bicep curl, where the arm moves freely. These exercises focus on specific muscle groups, which is useful for targeting areas for sculpting or bodybuilding.

This type of exercise helps strengthen specific parts of the body and can be very important after an injury (e.g. if someone breaks a bone in one leg) or if someone has a weaker muscle group (e.g., weaker triceps compared to biceps). Open-chain exercises can also help improve the range of motion.

Closed Kinetic Chain Exercises:

Closed kinetic chain exercises involve movements where the far end of the limb is fixed, like when your feet are on the floor during a squat. Examples include bodyweight squats, stationary lunges, push-ups, and forward or backward lunges.

These exercises engage the whole body, playing a key role in functional movement and core strengthening. They help improve coordination, and balance, and work multiple muscle groups simultaneously. A major benefit of closed-chain exercises is that they provide more joint stability since the far end of the limb is connected to a stable surface, which is crucial for athletic training, rehabilitation, and recovery.

For more information on analyzing your clients before training them.

Tips to Get Started

  1. Start Small: Begin with a mix of open and closed chain exercises.
  2. Focus on Form: Ensure proper form and stability in all exercises.
  3. Add Complexity Gradually: Slowly introduce more complex closed-chain exercises.
  4. Tailor Open Chain Exercises: Use open chain exercises to target specific training goals, weak muscles, or improve joint mobility.
  5. Prioritize: Choose exercises based on your individual fitness goals and levels.
  6. Personalize Your Routine: There’s no one-size-fits-all approach; adjust the balance of open and closed chain exercises to fit your needs and progress.

Final Thoughts…

Understanding and optimizing the kinetic chain is key to reaching your full potential in movement, athleticism, and overall well-being. Recognizing how joints and muscles work together highlights the importance of a balanced and coordinated kinetic chain for peak performance and injury prevention.

You can improve your functional fitness and move more efficiently by including targeted exercises, corrective strategies, and mindful movement patterns. Embracing the holistic approach of the kinetic chain not only changes how we exercise but also helps us live healthier, more resilient lives.

Courtesy- NASM

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22Jul
School Kids

Returning to School: Building Healthy Routines for Kids and Families

July 22, 2024By 0 comment

Many families enjoy a more relaxed schedule during the summer. However, as summer ends and the school year starts, health and exercise professionals can help families establish a fitness routine and healthy habits for kids. While the transition can be challenging, having good strategies in place helps families stay focused on their well-being.

Exploring Challenges

When working with clients, start by asking about any concerns they might have about the transition from summer to school. This helps you understand their needs and brainstorm effective strategies together. Common problems include changes in routine, balancing nutrition, managing a busier schedule, and dealing with stress.

Here are some useful questions to ask your clients:

  • What changes do you think will happen when school begins?
  • What challenges do you anticipate?
  • What strategies have worked for you in the past?
  • What would you like the school year to look like for you and your family?

These questions can help you understand their mindset and use the ACE ABC Approach™ to engage in meaningful conversations. After discussing, you can brainstorm ways to support your clients during this transition.

Establishing Routine and Consistency

Creating a Schedule: Encourage clients to create a weekly schedule with set times for physical activity and meal planning. Consistency helps both kids and parents maintain healthy habits.

Morning and Evening Routines: Help clients incorporate short activities into their morning and evening routines. Morning stretches or a quick walk can start the day positively, while evening family yoga or a bike ride can end it on a relaxing note.

Promoting Balanced Nutrition

Menu Planning and Preparation: Teach clients to have “go-to” healthy meals for busy days. Help them plan a weekly menu that includes proteins, vegetables, grains, and healthy fats.

Healthy Lunchbox Ideas: Provide resources with creative and nutritious lunchbox ideas. Share recipes and tips to ensure kids have energy and focus for their school day.

Incorporating Kids in Cooking: Encourage clients to involve their children in cooking. This can be fun and educational, teaching kids about healthy eating.

Encouraging Physical Activity

Active Commuting: Suggest walking or biking to school if possible. If the school is too far, parking a few blocks away and walking the rest of the distance is a good alternative.

Family Physical Activity Challenges: Discuss the idea of family-centered activities like step-count competitions, weekend hikes, or family sports days to make movement enjoyable.

Utilizing School and Community Resources: Research local after-school programs, sports teams, and community activities encouraging physical activity.

Managing Screen Time

Setting Limits: Help clients set clear limits on screen time, like one hour per day or no electronics until after homework. Share apps and tools to track and manage screen time.

Active Alternatives: Suggest active alternatives to screen time, such as outdoor play, creative hobbies, or interactive fitness games.

Stress Management and Mental Health

Mindfulness and Relaxation: Teach simple practices like deep breathing, meditation, or progressive muscle relaxation to manage stress. Share favorite meditation apps and playlists.

Respect Rest: Emphasize the importance of consistent, restorative rest. If bedtime routines are a struggle, help clients navigate this area.

Communication and Support

Regular Check-ins: Set up regular coaching sessions to discuss progress, address challenges, and celebrate successes.

Supportive Community: Develop a sense of community by organizing group activities, social events, or online forums where families can share experiences and support each other.

Final Thoughts

Transitioning from the relaxed pace of summer to the structured school year can be challenging. However, with intentional strategies, health and exercise professionals can help clients manage the transition and maintain healthy habits. Clients and their families can thrive throughout the school year by promoting routine, balanced nutrition, physical activity, and mindful living. The goal is to inspire lasting healthy habits that integrate smoothly into everyday life, prioritizing well-being year-round.

Courtesy: ACE Fitness

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11Jul

WHO Issues Urgent Alert on Physical Inactivity

July 11, 2024By 0 comment

New information from the World Health Organization (WHO) is a major alert for health and fitness experts. According to the WHO, nearly 1.8 billion adults are at risk of diseases because they don’t get enough physical activity. This means almost one-third of adults worldwide aren’t meeting the recommended 150 minutes of moderate exercise or 75 minutes of vigorous exercise each week.

Not being active enough harms both individuals and society. For individuals, it raises the risk of heart disease, stroke, type 2 diabetes, and some cancers. On a larger scale, it strains health systems and negatively affects the economy and communities.

What’s even more concerning is that the number of inactive adults increased by about 5% from 2010 to 2022, despite global efforts to change this. This raises the question: What can we do differently to boost people’s activity levels significantly?

Let’s look at the numbers more closely. The map of physical inactivity shows some interesting patterns. For example, the United States is slightly less active than the global average (33.7% vs. 31.0%). The most active countries are in Scandinavia (Sweden at 8.7% and Finland at 9.6%) and East Africa, with Malawi leading with only 2.7% of its adults being inactive.

What can we learn from how people in these active countries incorporate physical activity into their daily lives?

Some positive news in the data:

Nearly half of the world’s countries have improved over the past decade, and 22 countries are on track to meet the WHO’s goal of reducing physical inactivity by 15% by 2030.

Encouraged by these positive trends, the WHO urges countries to improve policies to promote physical activity through community sports, active recreation, and transportation options like walking, cycling, and using public transport.

As health and fitness professionals, we need to think creatively about motivating people to become more active. The challenge is to reach those who aren’t typically involved in the fitness world.

Consider this:

How can you reach more people and encourage them to get moving?

“These findings highlight the urgent need for new strategies and proactive steps to tackle physical inactivity,” says Cedric X. Bryant, PhD, FACSM, President and CEO of the American Council on Exercise. “As exercise professionals, we must lead by example and use our expertise and enthusiasm to inspire more people to live active lives.”

Courtesy: ACE Fitness

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15Jun

How Behavioral Science Can Aid Your Clients and Participants in Achieving Their Goals

June 15, 2024By 0 comment

Does this sound relatable? You get a new client or participant in your class, and they’re excited to start. They love the workout and are eager to work with you to figure out what they can do at home to keep improving. You feel positive about the session, hoping you’ll help them progress. But the next week, you find out they haven’t done anything they planned. Week after week, you both come up with good, practical steps, but they never follow through. It feels like hitting a brick wall. You might start wondering, “Why won’t they just do what they say they will do?”

You’re not alone. This is a common issue in the health and fitness industry, and it can lead to doubts about the client’s willpower, discipline, or commitment. But understanding human behavior and why people do or don’t do things can help you and your clients move forward.

The Information-Action Fallacy

Dr. BJ Fogg explains the “information-action fallacy” in his book Tiny Habits. People often think that giving the right information will change behavior, but it doesn’t. If it did, everyone would eat healthy foods and exercise regularly. Simply knowing what to do isn’t enough to make people do it.

Instead of assuming a client’s lack of commitment, ask better questions. The key question is, “What is stopping you from doing this?”

Fogg has a formula to understand behavior change: B = MAP (Behavior = Motivation + Ability + Prompt). Motivation, ability, and a prompt must all be present for a behavior to happen.

Asking the Right Questions

Start by asking the “discovery question”: “What is making this behavior hard to do?” This helps identify barriers. For instance, if a client wants to walk for 30 minutes four times a week but isn’t doing it, find out why. Is it a time issue? Lack of ability? Weather? Routine? Desire? Understanding these barriers lets you work together to remove them.

Creating Supportive Environments

Once you know the barriers, create an environment that supports the desired behavior. Does the environment need to change, or does the behavior need adjusting?

Using the walking example, environmental changes might include planning a route, getting a treadmill, waking up earlier, or laying out exercise clothes the night before. Adjustments might include splitting the walk into shorter segments, like three 10-minute walks instead of one 30-minute walk. The goal is to make the behavior easier to accomplish.

Group Fitness and the ACE RRAMP™ Approach

If you work with groups, the ACE RRAMP™ Approach can help create a supportive and motivating environment. This method focuses on effort and improvement, reducing competition and intimidation, and building intrinsic motivation. The key elements of the ACE RRAMP Approach are:

  • Respect: Foster mutual kindness and respect.
  • Recognition: Acknowledge effort and improvement.
  • Alignment: Encourage cooperation among participants.
  • Mistakes: Accept mistakes as part of learning.
  • Participant: Ensure each person feels important and involved.

By understanding barriers and creating a supportive environment, you can help clients overcome challenges and stick to their fitness goals.

Courtesy: ACE Fitness

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08Jun
Family in park

Active Aging Starts Early: The Importance of Childhood Fitness for Lifelong Health

June 8, 2024By 0 comment

Building strength and cardiorespiratory fitness during adulthood is important for healthy aging, but the decline in physical fitness begins in primary school. Many children lose interest in active play and sports at a young age. While adult fitness habits are important, the best time to establish healthy lifestyle behaviors is during the first 10 years of life.

Today’s youth are generally weaker and slower than previous generations, with most not getting the recommended 60 minutes of daily moderate to vigorous physical activity (MVPA). Only 27-33% of children and adolescents meet these guidelines. The consequences of early physical inactivity include weak muscles, poor motor skills, bone health issues, sleep problems, academic difficulties, and mental health challenges. It also increases the risk of chronic diseases like obesity, diabetes, and heart-related issues later in life.

To promote lifelong physical activity, it’s essential to recognize that children are active for different reasons than adults. While adults focus on health benefits, children are motivated by fun, making friends, and learning new things. Exercise programs for youth should prioritize enjoyable and varied activities rather than just meeting MVPA targets. This approach enhances enjoyment, adherence, and overall outcomes.

Exercise professionals should integrate developmentally appropriate strength, skill, and aerobic activities into youth programs. Effective interventions should target neuromuscular development and address barriers to physical activity. Strength-building activities are particularly important, as they support the ability to jump, kick, and run proficiently. Regular participation in these activities develops robust physical capacities needed for various physical activities.

Like food macronutrients are essential for health, three main fitness macronutrients support muscular strength, movement skills, and cardiovascular function in growing children. Encouraging active play, exercise, and sports throughout the day helps establish lifelong healthy habits. This requires balancing the benefits of MVPA with understanding youth’s physical and psychosocial needs.

To activate today’s youth, consider the “F-words” of youth physical activity:

  • Fun: Promote enjoyable and engaging activities. Encourage trying new exercises or creating new games, offering a mix of structured and unstructured activities.
  • Family: Involve family members in physical activities to strengthen bonds and make fitness a daily priority. Educate parents on the importance of daily MVPA.
  • Fitness: Integrate strength, skill, and aerobic activities into youth programs. Emphasize the importance of building a strength reserve for sustainable participation in exercise and sports.
  • Feelings: Focus on the enjoyment of participation rather than success. Encourage discovering talents, setting achievable goals, and creating a sense of belonging.
  • Flourish: Promote outdoor activities in natural settings to provide a break from screens and enjoy nature. Activities like scavenger hunts, obstacle courses, and tag games can enhance physical and emotional well-being.

By addressing these aspects, youth fitness programs can effectively promote lifelong physical activity and overall health.

Courtesy: ACE Fitness

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