jbfit-4-life-blog

[jbfit-4-life-blog]

This Gym is Way Too Crowded

We have all been there.  You show up to go workout and every bench and every machine that you planned on using is taken (and there’s already three people ahead of you waiting for that machine or bench!).  Lots of people would take this as an excuse to just jump on the elliptical for 30 minutes and call it good or not workout at all.   I’m here to tell you that it’s time that you take that crowded gym mindset from one of inconvenience to one of creativity.

Just like how you can always find the time to workout, you can also always find a way to workout as well. A very smart way to go about getting the most out of your workouts is going into every workout with both a "Plan A" and a "Plan B”.  Plan A is what you cross your fingers and hope to do but, if the gym is way too crowded to efficiently do that plan, you are prepared with Plan B that you know you can do no matter how flooded the gym is with people. Having the knowledge and the creativity to find alternative exercises for a Plan B workout can be the difference between reaching your goal in a month or it taking almost two months.

Having an alternative to your first exercise of choice doesn't always mean that you will get exactly the same results but it is always better than skipping it all together.  For instance, you want to do bench press but all the benches are taken and you don’t think you will be getting a bench anytime soon.  Instead of skipping out on that chest exercise entirely, you can substitute bench press with push-ups.  If you’re goal is to get more muscle mass and push-ups seem too easy then bring a weighted vest to add an extra 20+ pounds.  This is by no means equivalent to lifting heavy on the bench press but it’s still going to help you get stronger which is a lot better than not doing anything. Take squats as another example.  If you want to do squats but all the squat racks are taken, you can substitute traditional barbell squats with dumbbell squats.  If your goal is to squat a heavy weight and dumbbells alone don’t do it for you, you can turn regular dumbbell squats into jump squats. Even though plyometric exercises (like jump squats) aren’t exactly right for reaching heavy lifting goals like regular barbell squats, they are still going to get you stronger and, given the gym isn’t insanely packed every time you go, you will still have plenty of future opportunities to get on that squat rack.

In conclusion, don’t EVER use “there’s way too many people here” as an excuse.  There is always a way to get the job done and if that means doing your Plan B workout, then get in there and do the best workout you can and don’t leave feeling discouraged because you didn’t get to do your Plan A workout.  Instead, leave feeling accomplished knowing that you found a way to get a much more productive workout in than all the men and women standing around forever waiting to get the bench or machine for their Plan A workout (because they don’t even have a Plan B).

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Functional Fitness: The Key To A Fulfilling (And Long) Life

Something that a lot of people in the fitness industry like to claim is that you need to give your workouts a 100% max effort every time you step into the gym and that is exactly the mindset that will lead to injuries.  The reality is that you don’t always have the same amount of energy and the same level of motivation every time you go workout and if you’re not feeling as good as you did the last time you worked out, don’t push your body as hard. Seems like that should just be common sense but unfortunately the “fitness experts” such as Jillian Michaels that you see on TV and in those informercials say otherwise and they have a lot of loyal followers.  Going max effort when your body isn’t feeling up to it is a big waste of a workout and I wish more people understood that.

Another fact that I wish more of the population understood is that a lot of the big trends in fitness today are focused towards a specific audience: young people.  It is true that a lot of these styles being preached such as CrossFit and Powerlifting are definitely ways to get in great physical condition…when you are young.  The problem with those types of programs is that they are so high impact that they take a very severe toll on your bones, joints, ligaments etc. the more years you do them and as you age, your body’s ability to recover from activities of high impact continues to decline.

That is why I am passionate about what I like to call "functional fitness”.   Functional fitness is what helps guarantee you a healthy strong body in your later years (50’s on) just like what you had in your younger years.  I don’t know about you but I don’t just love playing sports and doing different types of physical activities.  I love playing sports and doing different types of physical activities at a high level of performance.  That’s what functional fitness is all about.

Functional fitness is all based around low impact exercises that will get you strong and keep you strong without your body eventually falling apart as well as help you maintain good balance and mobility too.  Plus, on top of helping you stay fit your whole life, the exercises are WAY easier to remember and understand than the ridiculously complex exercises of Powerlifting and CrossFit (that almost always lead to injury).  Don’t worry about mastering the “Clean and Jerk” or trying to max out on bench press and deadlift because those are a waste of time if you want to keep feeling strong as your body ages.  

It's up to you to chose: Being fit when you're young or being fit when you're young AND when you're old(er).

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Training Clients With Down Syndrome

http://www.jbfit4life.com/According to the National Down Syndrome Society (NDSS), “Down Syndrome occurs when an individual has a full or partial extra copy of chromosome 21”, thus giving them 47 chromosomes instead of the typical 46.  The NDSS notes that due to the additional chromosome (partial or full), there are changes in the person’s development which can lead to the characteristics often associated with people with Down Syndrome.

When working with a client who has Down Syndrome, it is important to understand all the possible health complications that can be associated with the condition and to make sure they have consent from their physician first.  According to The National Center on Health, Physical Activity & Disability (NCHPAD), people with Down Syndrome are prone to congenital heart defects, problems with vision and hearing, respiratory issues, thyroid and metabolic conditions, sleep apnea, and have a tendency to develop Alzheimer’s or symptoms of dementia at an earlier age.   There is a chance that many of these health complications are potentially avoidable with a well-designed exercise program.

All exercise programs should be individualized for each client and even the basic guidelines put up by experts in the field will still need to be adjusted depending on the client’s current level of fitness.  For instance, the NCHPAD suggests that clients with Down Syndrome perform cardiovascular exercise at “an intensity of 60-80% of an individual's maximal heart rate (MHR), 3-5 days a week, for 20-60 minutes per session.” This might be exactly right for an individual with Down Syndrome who is in decent shape and has no other health issues but way too intense for another individual who is overweight or has respiratory issues.  The NCHPAD also says that “resistance training exercises should be 70-80% of [one rep max] for 3 sets of 8-12 repetitions” for clients with Down Syndrome.  This again might be perfect for an otherwise healthy individual but not at all right or safe for an individual who has poor muscle tone and/or loose joints.

It is important to note that there is one area of training that is NOT suggested in clients with Down Syndrome: flexibility training. This is due to the hypermobility and joint laxity that individuals with Down Syndrome often have.  

Just as important as designing the exercise program itself, it is also key to understand the common behavioral difficulties that may be present in clients with Down Syndrome and the strategies that work best for managing them.  For instance, it has been shown that the use of a “token reward system” in which the clients can receive tokens for following directions and completing tasks (or workout exercises) can increase adherence and motivation to stay with the program.  A progress chart that shows all their workout data is also a good way to work with clients with Down Syndrome. Even better, if the trainer is able to teach the client how to record their own information and workout data on a progress chart, that can lead to long-term growth and success.

Of course, all individuals with Down Syndrome differ in personality and don’t all have the same behavioral issues which is why the trainer must be able to assess what the client’s triggers are and understand how to work with that client specifically.  Some clients might do great with a token reward system, others might find it to be very ineffective, and for some, it might just be unnecessary.

In conclusion, personal training clients with Down Syndrome may be effective and can potentially make a huge difference in their quality of life.  With an understanding of all their health conditions and potential triggers, there are no reasons why a trainer can’t succeed in training a client with Down Syndrome.

Checkout my website: http://www.jbfit4life.com/

References

“Down Syndrome : NCHPAD - Building Inclusive Communities.” National Center on Health, Physical Activity and Disability (NCHPAD), www.nchpad.org/117/918/Down~Syndrome.

Quaglio, Laura, et al. “A Transforming Experience: Working with Clients Who Have Down Syndrome.” NASM Blog, 21 Aug. 2013, blog.nasm.org/certified-personal-trainer/transforming-experience-working-clients-syndrome/.

“What Is Down Syndrome? | National Down Syndrome Society.” NDSS, www.ndss.org/about-down-syndrome/down-syndrome/.

Wing, Cary. “ACSM/NCHPAD Resources for the Certified Inclusive Fitness Trainer.”ACSM/NCHPAD Resources for the Certified Inclusive Fitness Trainer, American College of Sports Medicine, 2012.

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Training Clients with Autism Spectrum Disorder

Before we get into training clients with Autism Spectrum Disorder (ASD), let’s first get a real understanding of what ASD really is.  According to the National Institute for Mental Health (NIMH), “Autism spectrum disorder (ASD) is the name for a group of developmental disorders. ASD includes a wide range, “a spectrum,” of symptoms, skills, and levels of disability."  Although people with ASD may have difficulty with communication and socialization and are known to have restricted interests, it does not mean they’re incapable of learning new skills.

There are effective techniques for working with clients diagnosed with ASD that a personal trainer can find very valuable when trying to teach them a new skill or exercise.  These techniques come from understanding the basics of using "Applied Behavioral Analysis" (ABA) strategies. These strategies include modeling, prompting, redirecting, and offering choices to the client that the trainer is working with.  Also, giving the client positive reinforcement when they do something well can be a great motivator and increase their confidence (e.g. “great job following directions!”).

People with ASD, just like everyone else, are going to have activities or exercises that they may like and exercises that they may dislike.  Sometimes though, even though you dislike it, it’s still important. That’s where the ABA technique known as the “High Probability Command Sequence” comes into play.  The High Probability Command Sequence tells the client that they can receive something of higher preference if they complete a lower preference activity or exercise first (e.g. "Let’s do this activity (low preference), then we can do this activity (high preference)”).

After establishing an understanding of how to effectively communicate with the clients, understanding how to work with them specifically in a gym setting is the next step.  As a trainer, you need to know three key variables before getting ready to put a client with ASD through a workout. First, asses whether or not they are physically capable of handling the exercise (know the difference between “I can’t” and “I won’t”).  Then, if you know they’re physically capable of handling the exercise, you have to figure out if the client is cognitively able to understand your directions or if the exercise is too complex. Lastly, if you are confident that they can understand your directions, you need to figure out how motivated they actually are and if they are truly willing to do it. If they’re not motivated or unwilling to do the exercise, think of a possible adaptation that will increase their interest.  When adapting the exercise is not an option, that is when using the ABA High Probability Command Sequence strategy should come into play.

Another big part of working with clients with ASD is that you may consider not "switching it up” all the time.  A lot of people lose motivation after doing the same exercise routine for awhile and need a change to get re-motivated to workout. Those with ASD on the other hand, may actually get increased motivation the longer they stay on the same routine. Attempting to change their exercise routine or teach them a new skill without first pre-teaching the necessary steps that go into that change can lead to problem behaviors such as tantrums, refusals. and increased anxiety.

In conclusion, personal trainers can have success working with clients diagnosed with ASD if they have an understanding of basic ABA communication strategies on top of their knowledge on exercise and fitness itself.  If you have patience and the right attitude, who knows how much you could change the life of a man or woman with ASD for the better!

Checkout my Website: http://www.jbfit4life.com/

References

“Autism Spectrum Disorder.” National Institute of Mental Health, U.S. Department of Health and Human Services, www.nimh.nih.gov/health/topics/autism-spectrum-disorders-asd/index.shtml.

Cooper, John O., et al. Applied Behavior Analysis. 2nd ed., Pearson/Merrill-Prentice Hall, 2007.

Quaglio, Laura. “On the Spectrum: Programming for Clients with Autism Spectrum Disorder.”NASM Blog, NASM, 21 Aug. 2013, blog.nasm.org/ces/spectrum-programming-clients-autism-spectrum-disorder/.

Wing, Cary. “ACSM/NCHPAD Resources for the Certified Inclusive Fitness Trainer.”ACSM/NCHPAD Resources for the Certified Inclusive Fitness Trainer, American College of Sports Medicine, 2012.