Elevation

You might want to sit down for this. Just kidding. We’re willing to bet a majority of your clients spend their day sitting down in some capacity, whether at a desk or in a conference room. By the time they make it to the gym their muscles are tight and knotted, potentially making workouts less empowered and more tiring. Sitting all day puts hips and hamstrings in a shortened position while hunching important muscles in the back. Encourage your clients to take their time and stretch properly!

Take 15 minutes at the beginning of a workout to work on flexibility. Stretch out the shoulders, chest, obliques, lower back, and hamstrings. Simple moves such as arm raises, seated toe-touching, and yoga moves like downward dog are all effective and only require 3-5 reps to really stretch out a muscle group. Get creative! Use accessories like resistance bands and medicine balls for balance while stretching.

Motivate your clients to stretch during the day with simple moves. Most importantly: Encourage them to get up and walk around! Proper stretching and mobility now are key to successful workouts later.

Just in case you need another reason to exercise: A new study at the University of Florida suggests that regular workouts, even light ones, may decrease cellular aging in the brain. What does this mean for you? A daily walk, run, or strength-training session may help keep your mind young and at its best for years longer.

Cellular aging in the brain leads to oxidative damage, which has been proven to contribute to Alzheimer’s and Parkinson’s diseases. A subtle increase in heart rate stimulates healthy exchanges of oxygen and cell- interaction in the brain, essentially giving your mind a similar workout to the one you’re giving your muscles. Maintain that workout schedule! Your mind AND body will reap the benefits.

Are your neck and shoulders sore after a jog or run? It could be the way you’re holding your hands while exercising! Recent studies published in Runner’s World, Men’s Health, Women’s Health, SELF, and Fitness magazines suggest that many runners begin to clench their fists a quarter of a mile into a run, especially when accelerating. Clenching the muscles in your hands immediately cause those linking your arms, shoulders, neck, and spine to work overtime.

The solution? Well, the magazines seem to have two “acceptable” ways to hold your hands while running to avoid pain. The first: Pretend as though you have a potato chip (a baked one!) between your thumb and fingers. You have to run holding that chip without breaking it. The second: Don’t break the egg. Many marathon runners find it most helpful to run with your palms slightly cupped, thumbs resting atop of fingers as though you’re gingerly cradling an egg and protecting it while you run.

Potato chip or egg, you must focus on those hands while running. Your shoulders and neck will thank you.

Sometimes we all need a little kickstart to make it through a workout, usually due to fatigue, hunger, lack of motivation, or even boredom. Both Women’s Health and Men’s Health published articles this month about the importance of endurance to a successful workout, whether it’s cardio-based or for strength training.

When it comes to cardio one of the most important (and most frequently overlooked) necessities for better form and speed is the addition of an incline. The incline is your friend, folks. Without it you’re essentially running downhill and limiting muscle-use. The smarties at Men’s Health have determined that adding an incline can increase the muscle power in each stride by 9%.

Strength training exercises, such as the ones provided by our team, require their own recipe for endurance. The key is taking appropriate resting time between sets. It’s always effective to take a 20-30 second breather between sets to stretch, drink some H2O, and allow your muscles a chance to heal. The timestamp isn’t set in stone– beginners at strength training sets may need more time whereas veterans of the exercises may require less. A good rule of thumb is to start with a 30 second rest period between sets and adjust from there. Just remember good gym manners: Don’t rest ON the machine, equipment, or mat if it’s crowded and others are waiting.

Moral of the story: Endurance through workouts relies on simple techniques to improve your form and speed. The rest will follow.