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OUTSIDE! GET
Get Outside! By Peter Twist With the changing of the seasons
soon upon us, it’s time to get outdoors and refresh our attitudes and our work- out routines.
In late winter, program directors
should consider creating a “get out- doors” theme for their membership. A two-phased program could include:
1. 6 to 8 weeks of Training
Transition (use the exercise concepts here) 2.
8 to 10 week of outdoor train-
ing (bootcamp, trail running, cycling, learn to run or hiking programs)
Why Get Outdoors? In our fast paced, technology-filled
BY PETER TWIST With the changing of the seasons soon upon us, it’s time to get
outdoors and refresh our attitudes and our workout routines. Training Transition – Conditioning
could include: 1. 6 to 8 weeks of Training
I
lives getting outdoors has become a luxury. Today, the average person spends more than 90% of their time indoors. Ask most clients to reflect on a typical day and they’ll tell you that they “wake up, drive to the gym, drive to work, work all day, drive home, eat dinner, relax, do more work, go to bed and start again.” Their greatest outdoor adventure comes from walking to and from their cars?
n late winter, program directors should consider creating a “get outdoors” theme for their mem- bership. A two-phased program
They need a change! Now is a great
Transition (use the exercise concepts here) 2. 8 to 10 weeks of outdoor training
time to help your members reignite their spirits by starting an outdoor training program.
(bootcamp, trail running, cycling, learn to run or hiking programs)
Why Get Outdoors? mall g oup outdoor trai
Bundle the Benefits Providing members with a struc-
li gvies getting outdoors has become a o luxury. Today, the average person spends more than 90% of their time indoors. Ask most clients to refl ect on a s typical day and they’ll tell you that they “wake up, drive to the gym, drive to work, work all day, drive home, eat dinner, relax, do more work, go to bed and start again.” Their greatest out- door adventure comes from walking
1. Uneven Terrain – Exercising
on a natural surface requires more to and from their cars?
body control and activates more joints a They need a change! Now is a
great time to help your members re- ignite their spirits by starting an out- door training program.
nd muscl s that flat indo r surfaces, like treadmills and indoor bikes. 2.
34 Fitness Business Canada March/April 2011
shifts moment by moment to viewing the changing scenery, dodging tree
Engage the Mind – Attention
tured transition plan followed by a s In our fast paced, techniolnogy-fi lled ves them the opportunity to break ut of their regular indoor routine and experience a totally new challenge yet still be engaged in your club. Here are ome significa t motivators that you can use to help promote an outdoor training program:
g program
is friendly to the environment, and be- ing in the green has a healing and re- juvenating effect on the body, mind and spirit.
Bundle the Benefi ts Providing members with a struc- tured transition plan followed by a small group outdoor training pro- g srtam gives them the opportunity
tips 1. New Demands from Training
Out oors
new challenge yet still be engaged in your club. Here are some signifi-
on the joi
help adjust to visual distractions and help promote an outdoor training
sudden changes in the te rain (roots, program:
1. Uneven Terrain – Exercising on a u natural surface requires more body
rocks, trees, hills and bumps).
o high inte sity requirements. 2. Engage the Mind – Attention
High-energy activity – Ramp
p training demands to stress both the c aontrol and activates more joints and
erobic and anaerobic energy sy tems muscles that fl at indoor surfaces, like
Sharp mind - Build strong
shifts moment by moment to viewing ways so that when a quick chang in
roots and rocks, smelling the fl owers, qui ed the muscles will comply with
a and feeling the rain, sun or wind on your face.
2. Training Plan
ety and frustration from the daily workout
exercise instructo s should c
n accurate and instant respo se 3. Boost your Mood – Stress, anxi-
To meet the demands of an outdoor grind evaporate when you’re immersed
rogram, trainers and group
in the positive energy of naturea atnde a t the awe of the earth’s natural wonders.
raining plan that includes the follow- ing components:
m nd-to-muscle communication path- the changing scenery, dodging tree
movement, balance or strength is re- hearing the birds, enjoying the beauty
to he p bridge the gap between the low t treadmills and indoor bikes.
Uneven ter ain – Develop
rong ankles, knees, hip, and core to to break out of their regular indoor
ts.
adjust to ever-changing forces placed rou ine and experience a totally
U predictab e environment –
Build agility and fast reaction skills to cant motivators that you an use to
INSERT 1 image DWU - Caroica
int receptors, muscle spindles, ves- – The physical demands of an un-
predictable enviro ment combined with the mental focus requirements helps clients burn more calories, work at higher i
tensities and take
on greater challenges netting big- ger results.
embers to master changes in terrain – Strengthen your disease-fi ghting
Exercise BOSU S Executio :
gle Leg Squat
Balance training Using a variety of balance training tools and exercises floods the neuro- muscular communication systems (jo4. Crank up Metabolic Demand tibular system and visual system) with both sensory and motor informa- tion that must be filtered by the brain to retain or regain balance. Training balance in the conditioning program helps improve neuromuscular commu- nication speed and accuracy helping m5. Energize your Immune System safely.
systems by increasing your circula- tion to remove toxins while delivering vital nutrients – with fresh air and a pos-itive attitude.
S anding on the BOSU with
e dome side up, place on foot in the f criendly to the environment, nd be-
iang in the gree has a healing and re- juv-enating effect on the body, mind and spirit.
Keep the core engaged a
Peter Twist (MSc, BPE, CSCS, TSCC-Gold, PTS, IDEA 2010 Program Director of the Year) is president of Twist Conditioning’s three divi- sions: franchised Sport Conditioning Centres, product wholesale and the Twist Smart Muscle® Training System and Coach Education program. To learn more about the Twist training method- ologies, education and equipment available in Canada contact
www.twistconditioning.com.
opposite arm and leg on BOSU slightly forward. -
Perform the required repeti- tions then repeat on the other leg.
Eccentric Movement: The athlete flexes at the ankle, knee and hip to control to the low position.
Concentric Movement: Pause momentarily and return to the start position.
th 6. Go green –Outdoor exercise is entre of the dome and maintain a bal- nced stance on one foot.
roots and rocks, smelling the flowers, hearing the birds, enjoying the beauty and feeling the rain, sun or wind on your face. 3.
Boost your Mood – Stress,
anxiety and frustration from the daily grind evaporate when you’re immersed in the positive energy of nature and the awe of the earth’s natural wonders. 4.
Crank up Metabolic Demand
– The physical demands of an unpre- dictable environment combined with the mental focus requirements helps clients burn more calories, work at higher intensities and take on greater challenges netting bigger results 5.
Energize your Immune
System – Strengthen your disease- fighting systems by increasing your circulation to remove toxins while de- livering vital nutrients - with fresh air and a positive attitude. 6.
Go green –Outdoor exercise
Dynamic Warm Up Begin each workout with rehearsal
of basic movement patterns (lunges, squats, cross over steps, carioca, lateral shuffle, forward-backward transitions, high knees, butt kickers, etc.) to reacti- vate common movements that will be needed for battling uneven terrain.
Exercise: Carioca with Arms in
Opposition Keeping the hips square, athlete
moves laterally, crossing over with the trail leg and fully extending with the back leg. The back leg then steps later- ally to become lead leg again. The up- per body rotates opposite to the lower body in counter rotation. This creates a demand for more dynamic rotational stability control.
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