ISSUE NO. 04
ÂŁ2.95
n i a r T for s s e c suc SPRING 2013
The health care
challenge
Pure and simple
Benefits
of Exercise
nutrition Exercise Referral
to
Sports Massage Therapy
10
Log on, get ahead
Music
personal trainer mistakes
Exercise
Deck of
cards
workout
Partner up Workout
for older
people A magazine for fitness professionals
Spring 2013 | PTM | 1
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Spring 2013
ISSUE NO. 04
Premier Training Magazine
SPRING 2013
Welcome to the latest issue of Premier Training magazine. Whether you are an active fitness professional or a keen fitness enthusiast you will undoubtedly be following somebody you’re inspired by or look up to on some form of social media. Using social media websites like Facebook, Twitter, YouTube and blogs appear to be taking over older static based websites. Read Log on, get ahead by Manifest Communications, which provides an overview of the best forms of social media outlets to spread your message and stand out.
O
ne of the main reasons we launched Premier Training magazine was to pass on additional knowledge to our students past and present. We have students of all ages and with a nation that is living longer, but not necessarily more mobile. Arthritis, high blood pressure and diabe-
tes to name a few are all common ailments for older people which can be prevented or reduced if we become more active as we get older. Dr John Searle put together a great article titled Exercise for older people which looks training the older client. Following on the theme of longevity our Research & Development Director - Julian Berriman takes the opportunity to talk about The health care challenge with an uncertain economic environment and cuts to the NHS service Julian looks at ways we can help get involved and help take some of the pressure off with programs such as exercise referral. You’ll also be able to find out exactly what exercise referral is all about by checking out Ben Roughton’s article on exercise referral, which provides a greater insight on the program.
Victoria Branch Group Marketing Director
In this issue we’ve also got some great workouts for you to have a go at and implement into your training program why not do what Andreas Michael did and turn your workout into a game using a deck of cards, or why not partner up with a friend for the partner up workout. I hope you enjoy the Spring issue of Premier Training magazine. If you have any feedback or suggestions on articles you would like to read about or contribute to please let us know. Email editor@premierglobal.co.uk
Spring 2013 | PTM | 3
ISSUE NO. 04
SPRING 2013
FEATURES 7 - The Benefits of Exercise to Music 10 - Exercise for older people 14 - Deck of cards workout 20 - Exercise Referral 22 - Pure and simple nutrition 24 - Log on, get ahead 28 - Should I become a Strength and Conditioning coach? 30 - Top 10 personal trainer mistakes 34 - Interview with an expert: Lee Saxby
10 - Exercise for older
38 - Partner up Workout 42 - Programme design for low back pain
people
46 - The health care challenge 50 - The Hypopresive Method: Interview with Kaisa Tuominen 54 - Powerbag workout 60 - Sports Massage Therapy 62 - Premier course map
7 - The Benefits of Exercise to Music 4 | PTM | Spring 2013
Premier Training Magazine is now available on the iPad via iTunes. Editorial Contributors Julian Berriman James Clynes Dave Fiala Richard Hanney Steve Harrison Rachel Hobbs Andreas Michael Kesh Patel Garrath Pledger Ben Roughton Dr John Searle Marlon Wasniewski
Magazine Development Victoria Branch Zoe Rodriguez Advertising Sales Andreas Michael telephone: 07950 338897 Produced by Andreas Michael on behalf of Premier Training International Published online and via Apple iTunes Premier Training Magazine is published 4 times a per year
Magazine Editors Andreas Michael Kesh Patel
Disclaimer: Opinions expressed here may not be in agreement with those of Premier Training International and their employees. The above parties are not responsible in any manner whatsoever for any injury or health condition that may occur consult with your physician before starting any exercise programme.
Layout Designer: Andreas Michael
FACE CAR NUMBER DS = 10 REPS CARDS = NUMB ER ON
CARD
= 10 REPS CARD FACE CARDS S = NUMBER ON NUMBER CARD
28 - Should I become a Reneg
ade ro
ws
Grasp you Walk you r dumbbells and r position feet back so that place them on the floo with you you are r. r hands Keep you in the pre resting r abs tigh on the dum ss up you pull t and you you bbells. hand bac r left hand into r right arm exte nded as k your ribs moveme to the floor and . nt using then per Lower your left your righ form the t arm. same
Squats
feet apart and your bend shoulder-width With your feet your hips back; outwards, push your thighs are turned slightly squat down until h your your knees and the floor. Push down throug back l to let your lower roughly paralle your back up. Do not heels and stand movement. Keep the of bottom round out at the hout. chest up throug
FACE CARDS = 10 REPS NUMBER CARDS = NUMBER ON CARD
Strength and Conditioning coach?
REPS FACE CARDS = 10 = NUMBER ON CARD NUMBER CARDS
J O K E R
brave = attempt 50 reps not so brave = attempt 25
Jumping lunges Stand with your legs in a split stance, and place your hands either at your hips, or in a curl position. Proceed to jump into the air and swapping your legs in mid flight and focus on landing in the same split stance that you started in. Try to make the movement continuous without stopping.
34 - Interview with an expert: Lee Saxby
Press ups
with your hands press up position toes and Start in your regular . Walk back on your slightly turned inwards your arms and perform a slow, Bend and brace your core. starting position up. Return to the controlled press by performing up can be modified ent easier repeat. The press to make the movem them on your knees during the final rounds.
Stand with your feet hip-width apart and your hands by your sides. Bend from the hip, knees and reach your hands to the floor. Once in the tucked position jump back into a plank and avoid dipping the back. Now from the plank position jump back into the tucked position and then proceed to jump straight into the air. Either swing your arms back or raise them above your head from the air jump. Remember tuck, jump, tuck, jump!
J O K E R
Burpees
14 - Deck of cards workout Spring 2013 | PTM | 5
6 | PTM | Spring 2013
The Benefits of Exercise to Music Rachel Hobbs Course Lead for Exercise to Music
A revolutionary group exercise phenomenon is taking over the health and fitness industry - long gone are the high cut leotards and countless grapevines to cheesy tunes. Welcome to the new look of Exercise to Music (ETM), one that is not only suitable for all ages, genders and fitness levels, but could quite possibly be the answer to improving the nations physical, psychological, and emotional health.
What is Exercise to Music (ETM)? In its purist form, ETM is a group workout class led by a qualified ETM instructor in time to music. However in the 21st century, the ETM class is much more than this simple definition. It’s a fun, exciting and time-efficient workout that
pushes the body and challenges the mind. Whether the goal is to sculpt the body, release stress, burn calories, learn a dance, or simply to enjoy exercising, there are endless opportunities to cater for everyone’s needs.
What are the benefits of an ETM class? When we perform any exercise we release hormones called endorphins. During group exercise this endorphin release is further increased, enhancing the sense of well-being. This is partly due to the synchronization of group exercise; in other words, performing the same movement pattern as a group results in an amplified feeling of altruism and mood elevation. These endorphins also result in a decreased sense of pain, resulting in pushing harder for a longer period of time - increasing energy burnt, muscles worked and maximising cardiovascular benefit.
Working out regularly with a group can also create a sense of community, by build-
Spring 2013 | PTM | 7
ing friendships with those with similar goals. This in turn increases motivation to not only turn up to a class, but to also work harder compared to exercising alone.
Isn’t ETM for girls? Historically, ETM classes may have had a large female following; however, it seems that the fitness professional’s opinion that ETM is just for ‘ladies in lycra’ is disappearing. Male exercisers should not be afraid to try what can essentially be a challenging, fun and uplifting workout. This is further consolidated by the growing number of male fitness professionals taking part in and teaching ETM, as well as numerous celebrity endorsements of ETM classes.
What makes a good ETM instructor? An ETM class should be both enjoyable and effective, and it is the responsibility of the instructor to engage and motivate the class to ensure a high quality workout experience. A good instructor should not only cue exercises in advance and ensure everyone understands each exercise and why they are performing it; they should also correct errors in movements, whilst creating an upbeat and fun environment. While it’s important to remember that each instructor will have a unique teaching style, all instructors should aim to make everyone in the class 8 | PTM | Spring 2013
feel like a winner, as well as encouraging everyone to work out at their own individual pace. Types of ETM class to look out for in 2013 • High intensity interval training (HIIT) classes – combining high intensity plyometrics with lower intensity toning movements - the perfect way to burn fat and increase aerobic endurance • Indoor bootcamp – the ultimate combination of strength and aerobic training in a circuit style class, with top motivational music to keep enthusiasm up until the final set • Hip hop aerobics – uniting traditional aerobics with trendy dance moves, this workout not only gets your heart pumping but improves stamina, co-ordination and rhythm • Aerobarbo – a unique combo of boxing and ballet to provide an intensive cardiovas-
cular and muscular endurance workout, as well as shaping long lean muscles with ballet style movements • Be Gleeful – an upbeat and easy to learn dance routine to work the entire body, pretend to be part of the show!
Summary Exercise to music is an incredibly powerful way to ensure that exercise becomes an enjoyable habit, improving the health of the body and mind. Trying a variety of classes will ensure different styles of exercise and teaching are experienced, increasing social opportunities and happiness levels too. If you fancy becoming an ETM instructor and leading the nation to health, then visit www.premierglobal.co.uk/ courses/fitness/group-exercise/exercise-to-music
T R A I N I N G I N T E R N AT I O N A L
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Simply refer a friend by visiting our website and completing the referral form and we will then contact your friend; it’s as easy as that! Once your friend purchases a training course you will be sent a Premier Training Voucher to redeem against a Premier Training International course or product of your choice.
Call: 0845 1 90 90 90 Visit our website: premierglobal.co.uk/refer-a-friend Socialise: Spring 2013 | PTM | 9
Exercise for older people
By paying little attention to older people the fitness sector is avoiding an area of work which is hugely rewarding and satisfying and reduces greatly the personal, social and health costs of old age as well as missing an enormous commercial opportunity. So here are three key questions for those of us who work as personal trainers and fitness instructors:
Written by Dr John Searle
1. 2. 3.
‘Clean your teeth standing on one leg’
What is your reaction when you see an older person - somebody over 65? Is it, ‘I hope I never get like that’, or ‘They are so boring’, or ‘Why would I want to work with them’? Or is it, ‘What a fantastic opportunity this group of people are. It would be quite a challenge to work with them. What a great market!’
Why are older people important? What can we offer them? How can we do it?
Why are older people important? The reason is that there are a lot of us – by 2015 there will be 12.7 million people in the UK over the age of 65. We cost the NHS and social services, vast sums of money which are rising year on year. It will not be long before this financial burden will be unsustainable. We suffer from many preventable illnesses. We fall over and break our hips, we occupy hospital beds, we get less and less independent and many of us end up in care homes sitting in chairs, incontinent, unable to recognise our family and using up any inheritance we had hoped to pass on to our children! At least that is what it is like if we are not physically active. Yes, there are physiological changes which take place with age: aerobic capacity falls, muscle bulk strength declines, balance, coordination and cognitive function fail progressively. There is a greater risk of heart attack, stroke, cancer, depression and musculoskeletal disease. The combination of physiological aging and illness result in failing health, decreased mobility, loss of social interaction and increasing dependence.
10 | PTM | Spring 2013
What can we offer them? The good news is that it does not have to be like this! The overwhelming evidence shows that exercise in older people has huge advantages. In general terms, older people who exercise maintain their independence, have good social activities, are much less likely to get
Secondly, we need to help them train all the components of fitness. That means 150 minutes of moderate intensity aerobic exercise or 75 minutes of high intensity every week; two progressive strength training sessions a week of two sets of 15 reps for all the major muscle groups; regular flexibility and motor skills work (Start Active, Stay Active, 2011). I train my clients and patients to clean their teeth standing on one leg!
Of course this is a challenge both for the instructor and the client. But those of us who work with this group of people experience on a daily basis that the research evidence is right. Huge gains in health, fitness, wellbeing and just the sheer energy and enthusiasm for living are achieved again and again.
dementia, visit their doctor infrequently, have fewer illnesses; and when they do get ill, recover faster than their sedentary friends. Furthermore, if they have a long-standing condition such as arthritis, the symptoms, and therefore their lives, are significantly improved by regular exercise. But what sort of exercise are we talking about and how much? Firstly, older people must attend to the activities of daily living. Wherever possible they should be walking rather than using cars or buses, using stairs instead of lifts and escalators, doing the garden and house work frequently, making sure they don’t remain sitting down for more than 30 minutes at a time. In other words, taking and making every opportunity to move. Spring 2013 | PTM | 11
How can we do it? Here are a few key things to do when working with older people.
1
Remember that their goals are different from younger people. We are not usually interested in a six-pack, sculptured pecs or a tight butt. They want to be able to live life to the full, have lots of energy, and do the things they want to.
2
Develop excellent people skills out of courtesy and respect. The ability to listen and provide total undivided attention, as well as top rate customer care is expected.
3
Think about the environment. Is it intimidating because everything shouts, fit, young, tanned and sexy? Or does it say, ‘Hey, everyone is welcome here’?
4
Provide opportunities and an inviting environment where we can socialise before and after our workout. How good are the coffee, tea, fruit juice and healthy snacks?
5 6
Be willing to learn from us – we actually have a lot of life experience. We often enjoy working in groups so classes for us are an attractive option.
Working with older people is challenging, rewarding and fun! John worked as a hospital consultant in the NHS for 25 years before developing rheumatoid arthritis (RA) and having to retire in his mid-50’s on health grounds. While drugs kept the RA under reasonable control he discovered the huge benefits of exercise such that he and his wife successfully climbed Mount Kilimanjaro (5895m). He qualified as as PT and developed a practice working largely with older people and patients with longstanding disease. He writes and speaks widely. He has been the honorary chief medical officer of ukactive (FIA) and continues to undertake consultancy work in health and fitness. At 71 he has no intention of retiring. He trains 4 to 5 times a week including a weekly session with ‘a superb PT, half my age’. 12 | PTM | Spring 2013
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David, 30 Electrician
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Spring 2013 | PTM | 13
workout
Deck of
cards
Written by: Andreas Michael Models: Carla Curvy, Jo Cooper, Ina Gutowska & Ross Austen Photography: Andreas Michael
Begin by selecting four exercises - one for each suit. These can be any exercises you wish, but to keep things balanced, it’s worth choosing two upper body dominant and two lower body dominant exercises. To perform the workout, simply pick cards from the deck one at a time and perform the chosen exercise for the number of repetitions shown on the card. For example, if push ups are assigned to hearts, then the 6 of hearts equates to 6 push ups. A few extra considerations on card numbering: picture cards are ten reps and aces are eleven reps. As an optional extra, you can include both jokers as wild cards and assign a whole body cardiovascular exercise to these - every time a joker comes up, perform 25 reps of the chosen exercise, or even 50 reps if you’re feeling brave! Beginning the workout Start by warming up using any form of cardiovascular exercise, e.g. jogging, skipping or step ups; follow up with some dynamic stretches before starting the workout. Then shuffle the pack and start picking cards one by one until all the cards have been selected. This may last as little as 20 minutes through to an hour, depending on the exerciser and their level of fitness. To motivate yourself, why not time yourself and aim to beat this next time you perform the workout.
Sample workout Try the following workout to get you started: • • • • •
Press ups = Hearts Renegade rows = Diamonds Squats = Spades Jumping lunges = Clubs Burpees = Jokers FACE CA RD NUMBER S = 10 REPS CARDS = NUMB ER ON
Reneg
ade ro
ws
Grasp you Walk you r dumbbells and r position feet back so tha place them on the floo with you t you are r. r hands Keep you in the pre resting r abs tigh on the dum ss up you pul t and you l you bbells. hand bac r left hand into r right arm ext end k to the your ribs movem . Lower ed as ent usin floor and then your left perform g your righ the sam t arm. e
Squats
feet apart and your bend shoulder-width With your feet your hips back; outwards, push your thighs are turned slightly squat down until h your your knees and the floor. Push down throug back to el lower let your roughly parall back up. Do not Keep your ment. heels and stand move bottom of the round out at the hout. chest up throug
FACE CARDS = 10 REPS NUMBER CARDS = NUMBER ON CARD
REPS FACE CARDS = 10 = NUMBER ON CARD NUMBER CARDS
J O K E R
brave = attempt 50 reps not so brave = attempt 25
Jumping lunges Stand with your legs in a split stance, and place your hands either at your hips, or in a curl position. Proceed to jump into the air and swapping your legs in mid flight and focus on landing in the same split stance that you started in. Try to make the movement continuous without stopping.
Press ups
with your hands press up position toes and Start in your regular . Walk back on your slightly turned inwards your arms and perform a slow, Bend and brace your core. starting position up. Return to the controlled press by performing d up can be modifie repeat. The press movement easier the make to them on your knees . rounds final the during
Burpees Stand with your feet hip-width apart and your hands by your sides. Bend from the hip, knees and reach your hands to the floor. Once in the tucked position jump back into a plank and avoid dipping the back. Now from the plank position jump back into the tucked position and then proceed to jump straight into the air. Either swing your arms back or raise them above your head from the air jump. Remember tuck, jump, tuck, jump!
14 | PTM | Spring 2013
CARD
= 10 REPS CARD FACE CARDS S = NUMBER ON NUMBER CARD
J O K E R
If you are looking for an effective workout that takes away all the planning, then here’s one that just involves a pack of cards and a little imagination.
FACE CARDS = 10 REPS NUMBER CARDS = NUMBER ON CARD
Press ups Begin in a push up position with hands shoulder width apart, and the core engaged. Bend the elbows and lower the body towards the floor in a controlled manner. Return to the start position and repeat. The push up can be made easier by performing the movement on your knees.
Spring 2013 | PTM | 15
FACE CARDS = 10 REPS NUMBER CARDS = NUMBER ON CARD
Renegade rows Assume a push up position with hands holding a pair of dumbbells. Keeping the core engaged, pull the left dumbbell into the ribs (using a rowing action). Lower the left hand back to the floor and perform the same movement using the right arm.
16 | PTM | Spring 2013
FACE CARDS = 10 REPS NUMBER CARDS = NUMBER ON CARD
Squats Stand with feet shoulder width apart and feet turned slightly outwards. Bend the knees and squat down until the thighs are parallel to the floor. Lift the chest and push through the balls of the feet and return to standing.
Spring 2013 | PTM | 17
FACE CARDS = 10 REPS NUMBER CARDS = NUMBER ON CARD
Jumping lunges From a standing split stance position, jump into the air and switch your legs mid flight - landing back into a split stance. Keep the movement continuous without stopping.
18 | PTM | Spring 2013
Burpees From standing, reach down to the floor into a tuck/crouch position, and jump back into a plank. From here, reverse the movement, jumping back to the tuck position and jumping straight into the air. For added intensity, swing the arms overhead during the jump.
J O K E R
J O K E R
brave = attempt 50 reps not so brave = attempt 25
Spring 2013 | PTM | 19
Exercise Referral Helping those who need it the most
Ben Roughton Course Lead for Exercise Referral Over the past decade, the concept of exercise referral has grown from a relatively minor and understated service to an important and highly relevant provision. Central to this change has undoubtedly been a better alignment of the medical profession with the fitness community, and such collaborative efforts have led to better standardisation of training and subsequent care of those within an exercise referral scheme. Much of the success of any exercise referral programme relies on understanding that exercise referral is more than just recommending exercise - it is a multidisciplinary process that involves structured medical and exercise management.
There are many people with different medical conditions that can benefit from structured exercise sessions; however many don’t know which way to turn or simply can’t afford to pay for it.
a medical professional (such as a GP) refers a patient onto a qualified exercise professional. Used in much the same way as a prescription, exercise now becomes part of a longer term intervention to help patients manage their condition(s).
This is where exercise referral comes in - a specific service where
How do referral schemes work?
Who can benefit?
20 | PTM | Spring 2013
Exercise referral programmes usually operate through funded schemes which are often run by the local council. Exercise professionals wishing to become part of a referral scheme must hold a recognised Level 3 qualification in Exercise Referral, although many will also hold further advanced Level 4 qualifications (e.g. low back care, obesity and
diabetes, cancer care, cardiac rehabilitation). Although the GP is still the main route for referring patients, it is increasingly common for allied health professionals to refer patients to an exercise referral scheme. These may include nurses, physiotherapists, cardiac rehabilitation specialists, endocrinologists, dieticians, mental health professionals, and occupational therapists. The first exercise referral schemes were set up in the late 1980’s and have had varied success over the years. The
average length of a scheme nowadays is typically 12 weeks, although some schemes offer a set number of sessions instead. The main focus of any referral scheme should be long term exercise adherence of the patient. As such, systems should also be in place that allow for follow-up checks at 6 weeks and 3/6/12 months.
Reasons for referral Reasons for referral often include the following medical conditions, all of which may benefit from structured exercise management: • Cardiovascular conditions (hypertension, hypercholesterolaemia) • Metabolic diseases (obesity, diabetes) • Respiratory diseases (asthma, chronic obstructive pulmonary disease) • Musculoskeletal impairments (osteoporosis, arthritis, low back pain) • mental health conditions (depression, stress) Where multiple conditions exist, the exercise professional will have a duty to understand the implications of medication and lifestyle management, and how this potentially affects exercise programming.
The changing face of exercise referral Exercise referral schemes are moving forward in what activities they can offer to patients. While individual gym-based exercise is extremely common, there are many other forms of activity that can be offered
including swimming, walking and jogging groups, yoga and Pilates, sport, dance, and other lifestyle activities. Some patients prefer to exercise individually, whereas others prefer to exercise in groups which can have a positive impact on exercise adherence. Where possible, schemes will offer group-based and conditionspecific activities to suit all participants.
healthcare professionals can not only build a solid reputation in a competitive industry, but will also serve to increase underpinning knowledge of a number of key medical conditions. As more and more research highlights the important role that exercise plays in disease management and prevention, it is an exciting and appropriate time to become qualified in exercise referral.
Final thoughts
If you’re interested in taking an exercise referral course try Premiers Diploma in Exercise Referral. Visit www.premierglobal.co.uk for more information and to book.
Exercise referral can offer exercise professionals a rewarding and stable career pathway. Working alongside allied
Spring 2013 | PTM | 21
Pure and simple
Successful weight loss through good nutrition James Clynes Course Lead for Advanced Nutrition Courses For the past thirty years there has been a gradual increase in the levels of obesity in the UK and other developed countries. To paint a clearer picture, in 1980 the obesity rate in the UK was approximately 6%; in 2010 it was 26%. As of 2010, according to the Health Survey for England (HSE), the percentage of the population who have a body mass index BMI in excess of 25 is approximately 62%. There are many reasons why people want to lose weight, including health factors and aesthetic objectives. However, to maximise effectiveness, it’s also important to consider the method by which effective weight loss is achieved, and for the majority of people, the preferred method is calorie restriction. Important considerations The weight loss industry has a very good business model. However, despite the short term success, research shows that all too often the weight creeps back on over a period of 3-5 years. Why does this happen? The premise behind calorie restriction is that it produces a reliance on using fat stores for energy – therefore more fat will be burned. Unfortunately it’s not that simple. This may work in the immediate short term, but soon enough the body will
22 | PTM | Spring 2013
begin to elicit a ‘starvation’ response, especially if fat stores are used up quickly. This results in a drop in metabolic rate as the body then begins to hold onto fat stores - making weight loss very difficult. This is seen all too often in commercial weight loss programmes, with early successful weight loss, followed by a gradual slowing down of weight loss after two to three months. It’s also interesting to note that many individuals use exercise to kick start their weight loss programme. However, while studies repeatedly show favourable outcomes in terms of health benefits and reduced risk factors for disease, long term weight loss through exercise alone is largely ineffective.
So what can be done?
1
Don’t get caught up in over-complicated and unnecessary advice when it comes to nutrition. Here are our top five tips for successful, long term weight loss:
2
Don’t starve yourself – the moment you initiate the ‘starvation’ response, it will become increasingly challenging to keep your metabolic rate up and lose weight effectively. Control your portion sizes – if you’re eating 3000 - 4000 calories per day and not doing lots of exercise then you will gain weight! Eat normal portions of food for your size.
3
Control your blood sugar – if you’re overweight, you’re likely to have some level of insulin resistance (a precursor to Type 2 diabetes). It’s extremely important that you’re not letting your blood sugar fluctuate too much – if it goes up, so too will insulin, causing your body to go into a fat storing state. To control blood sugar more effectively, consider choosing foods that have a low glycaemic index (GI) and low glycaemic load (GL) such as honey, fruits, and nuts; and avoid/limit foods with high GI and GL, such as fruit juices, ice cream, chocolate, sweets, and cakes.
4
Don’t eat low fat - when food manufacturers remove the fat from foods, they often replace it with sugar – making it harder to control blood sugar. If you’re worried about eating fat in your diet, it’s important to understand that fat is an essential nutrient that has many functions in the body.
5
Eat good quality foods – the trigger for hunger arises out of a need to consume nutrients, not because your body wants to store calories or cause disease. Choosing poor quality, nutrient deficient foods that are high in processed fats and sugar, creates a challenge to long term weight loss and health. Therefore, eat high quality, nutrient-dense foods, and you will discover that the maintenance of a normal weight is a natural by product.
Spring 2013 | PTM | 23
Log on, get ahead Richard Hanney Manifest Communications
Unless you’re based at the South Pole or a chronic technophobe, the chances are that you will be aware that social media is everywhere, and everyone is using it. What’s more, it has rapidly become a central strategic tool for business; not only as a way to gauge and influence public perception of a company, but also a way to generate new leads. For those in the fitness industry, and particularly for self-employed PTs, the business-boosting potential of social media should not be underestimated. The first step in terms of getting the best from platforms such as Twitter and Facebook is to understand that it is a public forum, so when you post you need to be comfortable with both existing and prospective customers reading what you have said. Indeed, this is something that goes to the very heart of successful social media usage; finding the balance between injecting enough personality and candour into your tweets/postings to make them engaging, and not overstepping the line in a professional sense. After all, as a business, social media should be considered as a key tenant of your marketing strategy. That said, it should never be dull! Essentially, your aim will be 24 | PTM | Spring 2013
to publically present yourself as an inspiring authority on all things fitness, and as a trainer who can get results. Posting handy tips is often a good plan - you’ll see that this is often a key strategy of PTs who use social media really well. Think of it less as giving away your knowledge for free, and more as bait: the little titbit that will attract the big fish! The impression that you will give is that you really know your stuff and are willing to engage.
are many, both in terms of consolidating existing business and prospecting for new clients. On one hand there are the clear practical benefits of such contacts (arranging sessions/cancellations etc), but the engagement will also help develop the all-important client/trainer relationship. From a marketing perspective, if these exchanges are happening on Twitter (or indeed most other social media platforms), then potential clients can see what you offer to others and may well make their own enquiries.
you are great on Twitter, will you be my PT? With that in mind, successful longterm social media is about patiently building momentum and gradually increasing your audience. Much like quality fitness training (or indeed anything worthwhile!), you get out what you put in, and time is the most valuable commodity of all. Not only do you need to invest the time to tweet/ post, respond and interact but you also need to keep following new people, stay abreast of what your clients are saying and even observe what your fellow PTs are saying/doing.
Likewise, letting followers in on your daily routine (your PT sessions on any given day, your diet, your own exercise routine, even making/posting regular video blogs) is a great way to communicate both your personality and your commitment to your craft. Indeed, once you have gained a few followers, and particularly if some of your followers are also clients, you can start really cultivating your online community; advising, encouraging and motivating digitally. The benefits of this approach
Put that way, it sounds easy! And yet, while social media is certainly not difficult once you get to grips with it, it does require both time and patience. While what I have just outlined is very much the ‘ideal’ or ‘aim’ of social media from a business development perspective, the reality is that it is often more difficult to establish a direct link between new clients and your activity on social media. I would certainly expect there to be a positive correlation in a fitness professional’s business development and their social media usage, but it might not always be as straightforward as a message saying: I think
For a busy PT, with client commitments throughout the day, this can seem like a big ask, but if you think of it as a valuable part of your business then you’ll be more inclined to devote the time and energy that it really requires. Furthermore, it really can be slotted around other work; these days you can post anytime and from anywhere, so make the most of it! In this article I’ve mostly referred to Twitter and Facebook simply because they are the platforms that offer the most in terms of business development potential to PTs. That said, it’s always wise to keep an eye on other social media and what they could offer, so here’s a quick rundown on some of the key platforms:
Spring 2013 | PTM | 25
YouTube: Sure you will have heard of this one! Can be a great visual tool when used in conjunction with Facebook and Twitter
Foursquare: A free app that lets you share and save the places you visit. Limited value to PTs on the surface, but can be useful in developing interactive online communities.
Instagram: A photo-sharing programme and social network that enables users to take photographs, apply a digital filter to it and share it with other Instagram users. LinkedIn - The world’s largest professional network; LinkedIn connects you to your trusted contacts and helps you exchange knowledge, ideas, and opportunities with a network of professionals.
Pinterest – A Virtual Pinboard, which lets you organize and share all the beautiful things you find on the web. A good way to display both your interests and your personality.
26 | PTM | Spring 2013
Google+ - Is the new social network on the block and intends to be the new Facebook, but with a greater potential for business. Definitely worth keeping eye on! Ultimately, social media is a tool that is accessible, free and effective, and one that PTs cannot really afford to ignore. As I have attempted to do in this article, the functionality and advantages of social medium can be explained, and obviously there are right and wrong ways to approach it. However, by far the best way to learn about how social media can assist and develop business is to sign up, log on and get cracking. Manifest Communications Www.manifestcomms.co.uk Tw: @Manifestcomms Fb: /manifestestcomms
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INTRODUCING THE ONE, SPRING 2013 Spring 2013 | PTM | 27
Should I become a Strength and Conditioning coach? Garrath Pledger Course Lead for Strength and Conditioning Nowadays, many people use exercise to help improve their abilities in a chosen sport, as well as to stay fit and healthy. There is also a section of the population that participates in sport as a career, and for these people applied strength and conditioning (S&C) is considered a crucial part of their everyday life. But how 28 | PTM | Spring 2013
do the skills of the S&C coach differ from those of a personal trainer, and can S&C enhance the career of a PT?
Difference between the S&C coach and PT
From the outside looking in, both of these professions deal with very similar people and do very similar jobs, so it is important to understand the key differences between the two roles before deciding on whether to pursue a particular route. Fundamentally, both roles
deal with a person’s ability to meet the demands of their environment without undue stress, and this is the first point to consider. Most clients in the hands of a PT will want some sort of improvement in their general lifestyle, physical health, and risk of disease. Clients of an S&C coach (notably, athletes)
operate in more challenging environments on a regular basis, and as a result are likely to require sport-specific physical conditioning to be better able to deal with such demands. In light of this, we have a clear difference in the specificity of the environment being prepared for – resulting in greater specificity in preparation and planning by the S&C coach.
When it comes to programme planning, S&C coaches must also demonstrate understanding of periodisation principles and apply these to training programmes. In this way, training objectives can be effectively met in relation to the competitive and noncompetitive season – as opposed to ‘just going to the gym regularly’.
Whereas the PT may look at general movement patterns for their client and add resistance to aid progression to their goal, an S&C coach will look at analysing the chosen sport of the athlete and have an understanding of movement biomechanics – observation and interpretation of the forces produced within those movements, and the timings and co-ordination of those movements. This knowledge helps the S&C coach to understand where the greater forces are, and how to develop strength to withstand those forces using specific exercise methods and protocols. In addition to performance enhancement, there is also a key responsibility towards injury prevention.
Career
Important objectives of an S&C coach are to: • develop correct exercise skill or technique • improve the strength base of all athletes • individualise programs to address specific strengths and weaknesses • improve athletes’ sports specific movements and techniques • improve athletes’ physical conditioning
enhancement S&C is often perceived by many as just being the advancement of strength capabilities; however, it covers a much wider knowledge base and skill set that also includes SAQ, endurance, power, plyometrics, body weight management, and movement biomechanics. With this in mind, it’s important for S&C coaches to keep abreast of any advances within the profession, whether working with individual athletes, local clubs, or professional sports teams. As your skill set improves across many sports, so too will your reputation, opening many more doors to enhance your career and develop more pathways for progression. If you are interested in becoming a strength and conditioning coach for sports performance, visit www.premierglobal.co.uk
Spring 2013 | PTM | 29
Top 10
personal trainer
mistakes Steve Harrison National Tutor Manager
A worthy goal for any dedicated personal trainer is to search for the perfect system that ensures continual business success. But is there one system that can assure this, or will true success come from experience, a willingness to evolve, and the ability to learn from mistakes? Being open to occasional failure and having the strength to view this as an opportunity to grow is a virtue that will keep trainers heading in the right direction. With that in mind here are ten common personal training mistakes, along with potential solutions and workarounds.
1
Singling out a narrow target market. Many PTs do not teach group sessions, although PT and group exercise are complementary to each other. With this in mind, it makes sense that service offerings cater for both of these possibilities. The up sell opportunities from solo PT to group sessions to find new one-to-one clients are
30 | PTM | Spring 2013
incredible; the audience is already interested and so converting/upgrading client offerings are easy, and great for business. Also, having a range of class and solo PT service offerings brings refreshing variety to the day job and more stability to potential revenue streams.
2
Stagnating and regressing in subject knowledge. Many people qualify as a professional in a subject matter and then do not
continue to regularly develop their skills and knowledge. Personal training is no different, and it is vitally important to remain up to date with knowledge and abilities through continued professional development (CPD).
3
Believing your reputation supersedes you. It is often easier to get to the top than it is to stay there; remember what it took to get to where you are - replicate it again and take it further still.
With a huge world of competition for clients and recognition, it is important to remain flexible to adaptation.
4
Losing touch with fashion and modern trends. Fitness is like any industry and has dynamic trends that constantly
evolve. Many potential clients may be inter-
ested in a certain training method or piece
6
Offering limited and short term payment options. Many PTs still take payment for sessions via cash in hand, or by cheque before or after each session. Although this is fine, it limits the ability to manage and structure income for the business, and may not be as stable as other payment options. Yearly payment plans and monthly direct debit contracts provide more stable revenue, and are useful when budgeting for future development and expansion ideas.
of equipment. It is the trainers responsibility to be aware of, have an opinion about and potentially be able to instruct according to modern ideals.
5
Forgetting to perform for the audience. A PT is always on view, and all actions performed with and around clients at any time of the working day, can be witnessed. With this in mind, professionalism must be considered always. Spring 2013 | PTM | 31
7
Forgetting about ‘me’. A PT is a role model to their clients and is looked up to for guidance and leadership on
lifestyle management. Although the client should always come first, the power of always ‘walking the walk’ and living in accordance to the rules that they preach is incredibly powerful and inspirational for clients.
8
Single minded naivety. Although confidence (with a pinch of arrogance!) can help you in your commitment to your ideals, it is naive not to investigate your competitors and respond to local activities. Networking with local businesses and creating a strong community around your business will help with marketing opportunities and reputation building.
9
Failure to follow your own advice and rules. All PT’s know the value of quality goal setting, yet when it comes to day to day business management, they forget to follow the same processes. Goals need to be regularly evaluated and will evolve with business progression; losing sight of your goals and straying from your path is a hurdle that can be easily avoided.
32 | PTM | Spring 2013
10
Falling out of love with the industry and losing your passion. If things go well, it is easy to become selfabsorbed and blinded to the potential stresses that a heavy workload can bring. One possible side effect is to start to see your day job and work opportunities as a bit of a chore. If things start to drag, then visions for the future may also begin to lack imagination and drive. This can be visible to clients and will possibly demotivate them.
Final thoughts Self-reflection, alongside secondary research, will allow PTs to realistically assess strengths and weaknesses, be open to areas that need working on, and look to exploit all potential opportunities wherever possible. The fitness industry is growing day by day, and as a community, we can all learn from each others mistakes. By sculpting a model template of the ideal personal trainer and making this the core of our business, we can create something that all trainers can aspire to moving forwards.
Spring 2013 | PTM | 33
Interview with an expert: Lee Saxby Kesh Patel Research & Development Manager For many years now, the fitness industry has embraced the importance of research, which in turn has driven technological advancements in exercise equipment design. While the need for equipment34 | PTM | Spring 2013
driven training methods will always be popular, it is nevertheless refreshing to see that bodyweight training is fast becoming an integral part of many exercise programmes. However, among the multitude
of bodyweight approaches that are widespread in the industry, running technique is often missing or understated. Is this an oversight on our part, or do we simply assume that running is not a useful skill to master? From a developmental perspective, learning to run has a number of pre-requisites: we learn to crawl, squat, stand, walk and jump, before we learn to run. However, as functioning adults it’s easy to assume that we have mastered these developmental milestones. From an evolutionary
mastered reaps the benefits of injury-free movement and other health benefits. I was fortunate enough to experience the skill of running at a recent exclusive 5-day training clinic at VIVOBAREFOOT, delivered by internationallyrenowned running expert, Lee Saxby. Since then, Premier Training International and VIVOBAREFOOT have collaborated to produce an exclusive 1-day workshop on Running Technique. As we build up to the launch of our first Running Technique workshop, I caught up with Lee Saxby to get his thoughts on running technique and his unique approach to coaching it. KP: Lee, I’d like to thank you for giving up time in your busy schedule to talk to us today. For those readers who haven’t heard of you, tell us a little bit about your background in the world of running.
perspective, our hardware is ideally adapted to run consider our upright posture, long legs, and the design of a foot that is as complete as can be for terrestrial locomotion. So surely the simple act of running now becomes not only a useful movement pattern, but an essential one to master for any human? Running has long been a popular form of exercise for many individuals. However, just like any other movement pattern, there is a skill to running – a skill that when
LS: Thanks Kesh. The running world began to knock at my door in 2010 after the book ‘Born to Run’ was published. The author, Chris MacDougall came to see me just before the book was released with chronic plantar fasciitis - which I managed to fix by adjusting his technique. As the popularity of the book and the philosophy of barefoot running grew, so did the demand for coaching in correct technique. People rapidly discovered that there is a lot more to barefoot running than just ‘taking your shoes off’! KP: It seems that almost everyone who runs on a
regular basis is suffering from various niggles and injuries. Why is this so common?
LS: Running is very skilful. A 5K run requires the ability to balance 2-3 times your body weight on one leg for a fraction of a second for over 6000 reps! Even though we have been designed to run, if you don’t have the technique, strength and flexibility to handle these forces you will get injured. KP: Having recently attended your 5-day Training Clinic, I was surprised by the simplicity of your approach. In an industry that is often drowning in information, yet starving for wisdom – is simplicity an important part of running education?
LS: Nature loves simple, elegant solutions and running should definitely fall into this category! KP: Many of our readers will be aware of approaches to ‘natural’ running, including POSE and Chi running. How does your coaching model differ, and what is the message you are trying to promote? LS: On the surface most approaches to ‘natural’ running technique appear to espouse the same principles: “forefoot/ Spring 2013 | PTM | 35
mid-foot strike, good posture” etc. But there are fundamental differences in definitions and methodology. My approach is based on evolutionary biology and ethology, and the premise of my coaching model is that running is a skill and that the foundation of skill is proprioceptive feedback. This essentially translates to learning to run barefoot and mastering a ‘barefoot style’. KP: You have a strong passion for evolutionary biology and biomechanics. How important are these subjects when it comes to improving running skill? LS: Not very important for runners but 36 | PTM | Spring 2013
incredibly important for running coaches! A solid grounding in these subjects stop coaches getting confused by the latest fitness trends and marketing propaganda! KP: Is improving running skill simply a matter of running more, or are there specific exercises that can be done alongside running? LS: Running is the same as any other motor skill – “practice does not make perfect”, only “perfect practice makes perfect”! Therefore, warming up with specific running drills and taking the time to build running specific strength, flexibility and elasticity is important if you want to improve
performance and reduce the risk of injury. KP: So, onto the subject of footwear. There appears to be a lot of choice and confusion when it comes to running shoes, from minimalist footwear to those that offer high levels of motion control. What should we be looking for in a running shoe? LS: It’s actually quite simple if you ignore all the marketing/ pseudoscience. The human body is the product of 2 million years of endurance running. The foot and the brain will provide all the shock absorption and motion control you need if you allow them to communicate with each other. But
shoes are useful if they provide at least one of 3 things: protect the foot from puncture wounds, protect the foot from thermal damage, and provide extra traction. Normally, it’s a tradeoff between these 3 elements and sensory feedback, so if a shoe doesn’t do any of these 3 things it’s not worth wearing! KP: Finally, you have often been referred to as the ‘world’s best running coach’ – who do you take your inspiration from? LS: Actually, I think I was referred to as the ‘world’s best barefoot running coach’, which is a completely different accolade! There are probably hundreds of running coaches that are far
superior to me in experience and skill (Alberto Salazar springs to mind!). I take my inspiration from Mother Nature and her laws - don’t mess with Mother Nature! If you’ve been inspired by Lee Saxby then take Premier’s Running Technique Instructor Training course to gain cuttingedge knowledge and skills n tio
in analysing and improving running technique. This one-day workshop requires you to hold a minimum of a REPs accredited Level 2 Fitness Instructor qualification as well as working actively in the health and fitness, or sports conditioning/ coaching industry with range of clients.
The first course starts in March with dates for across Premier venues scheduled for the coming months. Visit www.premierglobal.co.uk to book your place.
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Partner
up
Workout
The fitness industry is fast moving, and as such, personal trainers should always look for ways to keep training fresh and appealing. An effective, but often understated method of training is to partner up with a friend and workout together. Not only will this result in creative thinking around training and exercise, it’s also fun! However, there are some pros and cons to having a training partner, and it’s important to find the right one. If you do, your fitness can improve significantly; if the goals and objectives of each partner are different, there is a strong risk that fitness and motivation will decrease.
Written: Andreas Michael Models: Carla Curvy & Jo Cooper 38 | PTM | Spring 2013
Here’s an example of a partner workout that you can try. Warm up using any form of cardiovascular exercise, e.g. jogging, skipping or step ups, until your body is warm. Follow this up with dynamic stretching before starting the main workout. Warm up using any form of cardio, e.g. jogging, skipping or step ups, until your body is warm and then perform some dynamic stretches before starting your main workout.
The workout • • • • •
Medicine ball touches Squats (holding hands) Helps ups Forward and backward lunges Core rounder’s
Exercise descriptions & tips
Medicine ball touches Targets chest, triceps and core Begin in a push up position with the medicine ball between your hands. Keep the core engaged as your partner picks up your legs (wheelbarrow position). Holding a strong, stable position; proceed to alternatively touch the ball with each hand until you begin to lose form. Swap over and repeat. If your partner is particularly strong, have them perform an explosive push up with a clap in the same wheelbarrow position.
Spring 2013 | PTM | 39
>
Squats
Targets legs and core
Helps ups
>
Stand with feet hip width apart, facing your partner. Grasp your partner’s hands, and lean back slightly to add some extra tension. Both you and your partner should proceed to squat in sync with one another., aiming for 20 repetitions. As an advanced progression, try the squat jump – while both in the squat position, jump into the air as high as you can; once again try to stay in sync with your partner.
Targets legs, core and back during the partnering phase Lie on your back with knees bent, and feet flat on the floor. With your partner standing next to you in a split leg stance position, grab each other’s forearms firmly. Keeping the core engaged, rise into a standing position without altering your foot position. Repeat ten reps on each side, swapping with your partner after each set. It’s important that your partner assist only as much as needed without over-pulling.
40 | PTM | Spring 2013
Forward and backward lunges >
Targets legs and core
Core rounder’s
>
Begin in a standing position facing your partner, so that you’re both mirroring each other. Grasp hands and step forward into a lunge; at the same time your partner will take a step backwards. To complete the repetition, take a large step backwards so that you’re stepping into a back lunge, and at the same time your partner will take a large step forwards.
Targets abs and core Sit on the floor facing your partner. Bend your knees and reach for each other’s hands. Immediately lie back on the floor, lift the hips and legs up and round each other’s – then continue this pattern without rest for 15-20 reps or until you begin to lose form.
Spring 2013 | PTM | 41
Programme design for low back pain
Marlon Wasniewski Course Lead for Exercise Management of Low Back Pain
Introduction Any programme of exercise for the client with low back pain (LBP) should have an emphasis on education, rehabilitation, and continued management. The use of ‘active rehabilitation’ or so called ‘reactivation’ is strongly advocated and serves as a useful model for the exercise professional; within this approach there should be an emphasis on patient/client responsibility and on-going self-management.
42 | PTM | Spring 2013
Why is self-management of LBP important? If health and fitness professionals are to appreciate how chronic pain and disability develops they will be better placed to play an active role in the prevention and management of low back pain. Key to this is understanding the distinction between a biomedical and a biopsychosocial approach to low back pain management. The traditional biomedical model makes the assumption that an individual’s symptoms
must result from a specific disease state or tissue dysfunction; a diagnosis is based on objective testing of physical damage and impairment. Once the pathology is identified treatment is targeted at correcting the dysfunction with the expectation that function will be restored and disability resolved. Many experts argue that the traditional biomedical model of back pain is not effective enough, and suggest that there is a need for a new approach. The biopsychosocial model places close attention on the psychosocial factors involved in the development and maintenance of disability. Under this model, musculoskeletal pain on its own is not the issue; it is the pain and associated disability. Decreasing pain levels will
aspects of a multidimensional approach
activities. To meet these objectives, exercise training will initially need to be performed at low tissue loads, and in a low risk environment. Clients seeking performance enhancement (e.g. return to sport) will invariably require greater overload, which naturally carries a higher risk; in all cases, the exercise professional will need to adopt a systematic yet flexible approach.
to back pain. Any health and fitness
help people to avoid incapacity only if it results in a return to their pre-injury/pre-pain activities as soon as possible.
It is important to understand that physical assessment and treatment are still important
professional must, therefore consider both the physical and psychosocial situation of the individual complaining of low back pain.
+ Functional range of motion
Maintenance of the spine in a functional range when exercising is often incorrectly termed ‘neutral’ spine position. It is important to understand that most individuals do not have a ‘neutral range’ but instead have a functional range. The potential of this range will vary considerably between different individuals. The main concern is to provide an individualised training approach which limits motion to an identified functional range.
+ Sensitivities
P Biopsychosocial model of low back disability
Functional approach to exercise management Some active rehabilitation approaches to the management of LBP point towards a generalised approach to exercise prescription. However, what is clear in all approaches to back care, is the design of a programme that is matched to the current and individual capabilities of that client. Such programmes should emphasise the importance of a functional approach to rehabilitation, in favour of one that is ‘problem area’ focussed.
Exercise considerations Load +
osture - clients with postural sensitivities will need to sit or stand in a particular way in order to avoid pain. As an example, a client with a flexion bias may avoid standing for any period of time because they cannot tolerate the lumbar extension force that this imposes. As a coping strategy they might use a foot stool to introduce some degree of spinal flexion.
M
ovement - movement sensitivities result in pain during certain activities. A client who experiences pain on a day-to-day basis when they bend to put on their socks or tie shoelaces, may have an extension bias. This individual does not cope well with spinal flexion.
W
eight-bearing - weight-bearing sensitivities are often referred to as a gravity intolerance, which may be indicated by pain that is aggravated by sitting or standing and relieved by rest.
It’s important for the exercise professional to understand that the majority of low back pain clients will be seeking health-related objectives, such as pain relief or restoration of daily Spring 2013 | PTM | 43
General principles of exercise progression +
Stages of progression
The basic principles of corrective exercise should be considered when designing a practical system of exercise progression. There are three basic steps to consider: 1. Freeing any identified restrictions - where necessary, restrictions in range of motion (e.g. ankle, hip, shoulder) should be managed prior to functional progressions; if ignored, these restrictions may cause increased range of motion at another joint, resulting in compensatory movement. This can usually be achieved using joint mobilisations and stretching of muscles that are contributing to restrictions. 2. Re-balancing muscles - re-balancing muscles may also include activation of underactive/weak muscles; such exercises should emphasise co-contraction of the torso/abdominal wall muscles. 3. Re-educating movement – finally, once restrictions have been freed up and mobilised, and overactive/ underactive muscles have been addressed, the client will be ready to move through exercise progressions. These should begin with simple motor control strategies that can be further challenged through the use of progressive exercise sequences. As the client develops muscular endurance and control of the abdominal wall, complex exercises can 44 | PTM | Spring 2013
be introduced that mimic the demands and movements of daily life. These may include movements such as squatting, bending and lifting, as well as more advanced movements that involve balance and coordination.
Summary The above stages provide a systematic structure for all those working in exercise management of low back pain, and while the exercise-based content may be influenced by the instructor’s own training and qualifications, as well as
the context of delivery, the underlying rationale should remain clear. It is important for the exercise professional to understand that for almost all LBP clients, a return to ADL is a primary objective, and as such, exercise prescription should always strive towards functional movement patterns that build stabilisation mechanisms into already familiar movements. For more information about Exercise Management for Low Back Pain, please visit www.premierglobal.co.uk/ courses/level-4/lowerbackpain
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The health care challenge -
time to stick our necks out
Julian Berriman Research & Development Director
Slow-motion catastrophe Our society faces a rising tide of chronic ill health. We are in the midst of what can only be described as an epidemic, or what the Director General of the World Health Organisation has called ‘a slow-motion catastrophe’ of chronic noncommunicable diseases. This catastrophe has been driven by a number of global trends (e.g. an increasingly aged population and rapid, often unplanned urbanisation)
46 | PTM | Spring 2013
but perhaps central to it is what has been termed the ‘globalisation of unhealthy lifestyles’ - poor eating habits and decreasing physical activity. People, are living longer than ever but often in poor health and sustained by a medical profession increasingly skilled in the management of illness. However, as the waiting rooms and hospital wards fill, NHS funds are depleted and the financial strain on our economy
increases. The cost of physical inactivity through the ill-health it causes is in fact projected to be roughly £8.2bn per year to the UK economy.
Tightening belts It is with some trepidation that we all face up to an uncertain economic environment – who knew there was such a thing as a triple dip recession? In keeping with this economic environment, the government is tightening its belt and has
Spring 2013 | PTM | 47
set its course on significant reductions in public spending. No government department will remain untouched by the cost cutting process. Despite the government protecting the NHS budget from the severe cuts faced by other public services, the NHS has to find a means to make £20bn in cost savings by 2015 (equivalent of 4% of the budget per year).
Fit to burst So what are we to do? At a time when the financial burden on the health service from our increasingly sedentary lifestyles has never been greater, those with the power to make such decisions are reducing the budgets previously allocated to deal with our chronic lack of selfcare.
An opportunity Of the £20bn cost savings required of the NHS, only £10bn are projected through efficiency savings; if the NHS is not to ‘fail’, the remaining £10bn must be identified through the prevention of ill health. So herein lays both the challenge and the 48 | PTM | Spring 2013
opportunity for our industry. The benefits of physical activity in offsetting the risk of developing many chronic health conditions are well documented. Regular physical activity, in line with the Chief Medical Officer’s recommendations of 30 minutes of moderate intensity activity on five or more days of the week (60 minutes every day for children and young people) can reduce their risk of developing major chronic diseases – such as coronary heart disease, stroke and type
2 diabetes – by up to 50%, and the risk of premature death by about 20–30%. So, the rising tide of ill health and the pressures this imposes on the health service means that over the next 10 years our industry, as the purveyor of physical activity, has a pivotal role to play in providing preventative activity strategies, thereby containing healthcare demands.
Ready to engage As the UK government and health service face up to the economic and social consequences of a ‘wellness’ crisis, we are starting to see a greater willingness to engage with our sector. Perhaps the embodiment of this was the setting up of a Joint Consultative Forum (JCF) in 2010 between the fitness sector, Medical Royal Colleges and Faculties in the United Kingdom, and the Chartered Society of Physiotherapy. The JCF identified a limited use of physical activity and exercise programmes as part of preventative medicine and medical treatments. This could be attributed in large to the current limited interaction between doctors who prescribe them and fitness professionals who deliver them. As a result of this conclusion, the JCF set out to draw up standards for the UK in the use of exercise in the management of chronic disease, or as our industry would refer to it, ‘exercise referral’. These new Professional and Operational Standards for Exercise Referral are due to be released in the next few months. The Royal College of Physicians has also published a report, ‘Exercise for Life’, outlining a series of recommendations to establish exercise as part of the routine prevention and management of chronic disease. This is a ground-breaking document highlighting the importance of exercise and general physical
activity. It is also telling that the Royal College have on several occasions highlighted the FIA (now UKActive) as a “key collaborator” and the JCF as the body to take forward many of the recommendations of the report. This is a significant step forward for our sector.
Same strategy, same result The question we must ask ourselves is how can we best assist the government and the health service to reduce the financial pressures it faces through providing the ‘preventative medicine’ that is physical activity in the correct dose and to the widest cross section of the community. And the starting point has to be examining where we are as an industry now.
simply need somewhere to go to engage in a well-established pattern of behaviour. Like the high street store that refuses to adapt its product to the new shopping environment created by the rise of the internet and tablet devices, if we keep doing the same things we will keep getting the same, or even diminishing results. So rather than continuing to appeal to the minority we must widen our net and reach out to those individuals and communities who are not currently engaged in physical activity.
The recognition of this fact was recently reflected in the rebranding of our trade body, the Fitness Industry Association, to UKactive. This rebranding was a clear acknowledgement of the fact The Department of Health’s that if we are to truly make Health Survey for England ‘more people, more active, (2006) reported that 60% of more often’ we can no longer men and 72% of women are be seen as the deliverers insufficiently active to benefit of ‘fitness’ or the ‘body their health. This alarming beautiful’ but of a lifestyle that statistic is perhaps reflected incorporates physical activity in the fact that presently as a necessary and enjoyable only 12.1 per cent of the UK aspect of a full and healthy population are now registered life. In other words, we must as members of a health and stop talking about the gym fitness club or publicly-owned and trying to lure people into fitness facility (2012 State of the UK Fitness Industry report). it, like some Orwellian ‘big brother’, and instead get out there into our communities So it would appear that whatand start offering the sorts ever we are doing as an inof inclusive products and dustry is not impacting on services that will appeal to the large mass of the general population who it would seem, even the most staunchly are not suitably inspired by the inactive. To echo the words of James Bryant Conant, former messages we are sending out reformist President of Harvard to become physically active. It University, “Behold the turtle. would appear more likely that He makes progress only we are in fact appealing to the when he sticks his neck percentage of the population out.” who are already active and Spring 2013 | PTM | 49
The Hypopresive Method: Interview with Kaisa Tuominen Kesh Patel Research & Development Manager The Hypopresive Method is a revolutionary programme of abdominal training with both therapeutic and performance-enhancing benefits. Developed by Dr. Marcel Caufriez in Spain in the 1980s, it focuses on strengthening the pelvic floor, abdominals and core muscles with exercises that stimulate reflex muscle contractions. The benefits are many and varied, ranging from increased muscle tone to enhanced sexual function.
Instructor and perinatal fitness expert, Kaisa Tuominen, to ask her a few questions about the science behind the method, the techniques used, and the scope of practice for fitness professionals in the UK.
Although the Hypopresive Method has been an integral part of physical therapy training in mainland Europe for many years, this approach is new to the UK market. Not only is the method evidencebased, but the way that the techniques address posture, abdominal tone and appearance, core strength and postpregnancy muscle function, will undoubtedly interest both fitness professionals and therapists alike.
Kesh: First of all, thank you for taking time out of your busy schedule – it’s great to have you join us. For those who haven’t heard of you, can you tell us about your background in health and fitness and what got you into the Hypopresive Method?
Premier Training International are proud to be the exclusive UK educational partner for the Hypopresive Method, and following a successful launch in September 2012, I was fortunate enough to catch up with Hypopresive Master
Kaisa: Thanks for the opportunity to talk about something that I am so passionate about and looking forward to sharing with the English speaking world. My background is probably quite similar to many fit pros. I did
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my studies at Oregon State University in the USA in Exercise Science as well as Nutrition (minor) and then went on to do a 3 year Masters in Public Health. Throughout my time at university, I worked as a personal trainer (NASM) and the coordinator of fitness programs for campus recreation. I then moved on to be the Wellness Director at the University of Irvine in California before following my heart to Spain. For the last 6 years I’ve been self-employed and have built a studio with a staff of 4 that caters to perinatal women in a small town in Catalunya, Spain. As I was checking out what the typical postpartum rehabilitation methods were in Europe I noticed that the Hypopresive Method was usual practice by pelvic floor therapists in Spain. So I obviously wanted to get trained and include it in my corrective exercise based postpartum groups! Kesh: So, in simple terms, can you explain what the Hypopresive Method is, and who it is aimed at?
Kaisa: Hypopresive exercises are postures that reduce intra-abdominal pressure and stimulate an involuntary contraction of the pelvic floor and core muscles. This is basically contrary to other forms of exercise which usually increase intra-abdominal pressure and use voluntary core contractions. Some of the benefits from Hypopresive Method exercises include postural improvements, increase in the tone of the abdominal wall and pelvic floor muscles (this is the best method for postpartum), improved performance due to improved blood profiles, vascularization and respiratory parameters, and improvements in sexual function.
Kesh: Pelvic floor tone has been the subject of debate for quite some time now. In your opinion, what are the major causes of poor pelvic floor tonality and pelvic organ prolapse? Does this apply to men also? Kaisa: Sadly many of the pelvic floor pathologies we see today are due to poor assistance given to women during childbirth. Giving birth with anaesthesia and lying on your back is terribly risky for the pelvic floor. In addition, many women are given an episiotomy and/or have a birth with instruments like the forceps or vacuum. Women aren’t given the time necessary to give birth which allow the tissues to stretch properly without injury. All of this creates weaker pelvic floors and more prolapses and
incontinence. Also more and more women are participating in high intensity and high impact exercises that due to the hyper-presive nature of the activity can be quite devastating for the pelvic floor if it isn’t in perfect condition already. As for men, they tend to have more problems with disk, abdominal and inguinal hernias instead of pelvic floor. HM helps reprogram their core in a way that these pressures get more evenly distributed thus the risk of these injuries decreases greatly. Kesh: Now, I was lucky enough to attend the Fundamentals and Advanced training you delivered in London recently, and immediately noticed the evidence-based approach to the method. Is this an important part of the training you deliver? Spring 2013 | PTM | 51
Kaisa: This is true. HM can be a bit complex to learn at first. The static postures aren’t too difficult once you learn the basic components of the technique and then can transfer those to each posture. Once you get to the dynamic or advanced postures things get more challenging physically as well as keeping the details correct. Kesh: In your experience, how long does it take to see results? Do the exercises have to be performed as a standalone workout, or can they be integrated into an existing fitness programme?
Kaisa: This is precisely what attracted me to the method. Marcel Caufriez has thoroughly studied each posture to be able to say that each one fulfils the requirements of a hypopresive exercise. The Fundamentals and Advanced courses demonstrate all the evidence we have at the moment, and then the Expert level goes into depth about 52 | PTM | Spring 2013
the theory of why and how the exercises work. Kesh: I have to say I was challenged mentally and physically during the course! And talking of physical, the level of detail required to both perform and instruct the Hypopresive exercise techniques is extremely high – is this essential to their success?
Kaisa: This really depends on what results you are looking for. Some women have results in just one or two sessions in terms of improvements in urinary incontinence. Postpartum women usually need several months to get their final results. Back pain clients may get relief within a month. Using HM as a standalone workout vs. integrated part of a fitness program depends on the goal as well. If the goal is related to an injury or pelvic floor condition we usually have the client stop doing hyper-presive exercises while we do the corrective phase with hypopresives. Kesh: You’ve talked about Hypopresives within a therapeutic context – does the method have any performance applications, and are these covered in the courses?
Kaisa: Currently the HM is being used with athletes and Marcel Caufriez and Toni Riera are completing studies. They are working on a specific 1 day course on training athletes but it will take some time as the method is scientifically based and they want to have enough data to base the protocols on. Amateur athletes can certainly use the method to improve performance with just the basic protocols from the Fundamentals course. Kesh: We will certainly look out for that research when it’s published. How do you see the Hypopresive Method progressing within the UK
market? Do you see any fundamental differences between the UK and the rest of Europe where it is already established? Kaisa: In Spain the method has become a bit of a political issue as physiotherapists didn’t want fit pros to have access to the method. Thankfully this won’t be an issue in the UK so I think it will be a lot easier for all professionals to work together. Most likely the first population to embrace the method will be women with pelvic floor issues as the results are so fast and life altering. From there I hope the method will move on to be a key preventative technique as well as a tool to reprogram
dysfunctional cores of our typical fitness seeking clients.
Kesh: It sounds like an exciting time to be involved in such a pioneering technique. Thanks again Kaisa for taking the time to talk about the Hypopresive Method! Kaisa: Thanks for the opportunity!
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Powerbag
Workout By Andreas Michael Model: Richard Scrivener Photos: Snhfoto
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The Powerbag was developed back in 2003 and is one the most versatile pieces of equipment on the market today. A sand filled tube design which is soft to the touch, Powerbags are available in a number of different weights ranging from 5-35kg. Put your body to the test with a Powerbag workout that targets every muscle in the body and takes you into the world of functional training. One of the great things about Powerbags is that you can really be aggressive when training with them, as they are specifically designed to be strong enough to drop, throw and punch.
Workout powered by
Functional Fitness Specialists
Floor to Shoulder The aim of this exercise is to get the Powerbag from floor to shoulder, and to repeat the movement from the floor on the side. Start in a deep squat position grasping the Powerbag by the sides and securing a firm grip. In one movement, hike the Powerbag up to the shoulder, and return it in a controlled manner to the floor and then repeat on the other side. Perform this exercise for 1 min.
I wanted to put a little workout together using some of my personal favourite Powerbag exercises. I’ve kept it simple by using timed rounds - so you’ll need a stopwatch!
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Flick Squats This is a powerful exercise that engages the whole of the lower body, taking the Powerbag through a dead lift, flick and finally into a squat. Grasp the handles in a bent over position while maintaining a neutral spine. In one movement drive the Powerbag up the body and flick the Powerbag while at the same time squatting to catch it. Repeat the exercise for 45-seconds.
Bent over rows This is a traditional weight training exercise preformed using the Powerbag. Start from a bent over position, again maintaining a neutral spine. Holding the Powerbag handles with your arms almost straight, proceed by pulling the arms back towards the body making sure the elbow is tucked into the side of the body. Repeat the exercise for 1 min.
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Over the head This exercise vertical pushing exercise develops the upper body and shoulders. Move the Powerbag from one side of the head to the other. With a firm grasp of the Powerbag, place it on one of your shoulders and, in one movement, push the Powerbag up and over the head to the other shoulder. Repeat the movement for 45-seconds.
Woodchops A dynamic exercise that engages the deep core muscles. Take the Powerbag from the lower side of the body across to the opposite top side of the body at a controlled pace. Grasping the handles and starting the movement on the side of the leg, throw the Powerbag up and across the body and then return to the start position. Repeat the exercise for 45-seconds each side.
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Swing twists This is a core and back strengthener with a twist. Holding the Powerbag handles swing the Powerbag between the legs all the way to an overhead position. At the top of the movement twist the Powerbag and return to the start, before continueing on the other side. Repeat the exercise for 45-seconds.
Slosh swings This is a great all body movement that involves swinging the Powerbag continuously from side to side. Holding the handles swing the Powerbag from one side to the next by bending the opposing knee. Keep the movement going without stopping for the set time. Repeat the exercise for 45 seconds each side.
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Sports Massage Therapy How massage therapy can help your PT business Dave Fiala Course Lead for Sports Massage Therapy There is no doubt that the fitness market is becoming more saturated with personal trainers, and as a result, their clients are becoming more selective. PTs who take time to analyse the current climate are recognising the limitations of business models which are predominantly focused on 60 | PTM | Spring 2013
physical performance, and are shifting to models which focus on the overall wellness of clients. In doing so, they are identifying opportunities for developing a stronger marketing strategy, and key to this strategy is massage therapy.
Benefits of massage therapy Massage therapy involves the manipulation of superficial and deeper layers of soft tissue using a diverse range of techniques, to enhance physical function, support recovery, aid in the healing process, and promote general relaxation and well-being. Whether you choose to open your own business, work in a health club or alongside a sports team, being massagequalified is a great way to increase client retention and
for packaging services to not only attract new clients, but also retain existing ones. Like many PT clients, regular receivers of massage therapy will also be loyal to their therapists. Many PTs find themselves referring clients to other professionals for aches/pains and musculoskeletal issues which ultimately results in loss of earnings. Massage can help PTs work consistently with their clients without the interruption of injury. Not only will this help the client to achieve their goals, it will allow the trainer to maintain their income.
Integrating massage therapy into your business It’s no surprise that many PTs train the majority of their provide an additional revenue stream to your personal training business.
fitness clients earlier in the day or in the evening. With
How can massage help PT?
this in mind, massage
Massage is a natural up-sell for PT clients – not only can it boost recovery and support rehabilitation, it enhances well-being – all of which serve as a great retention tool. The integration of fitness and massage can also give rise to a number of creative options
day, and can even be
therapy may help to
massage skills will also help your business stand out from the competition. Taking a holistic approach that markets massage as both part of your business, and business culture, will create a strong marketing hook for total well-being, not just physical performance.
Summary Whether you are new to the industry, or an experienced PT, a massage qualification can provide a unique selling point as well as the skills to work with a more diverse range of clients. Such skills can also have a knock-on effect on your PT business through new networking opportunities with allied healthcare professionals and sports teams. If you are interested in adding an essential skill to your PT toolbox, expanding the services you deliver to clients, and increasing your revenue stream, massage may well be the natural progression you’re looking for. For more information on becoming massage-qualified, visit www.premierglobal. co.uk/courses/massage/ certificate-in-sportsmassage-therapy
fill the rest of the promoted as a postexercise recovery plan. Also, by endorsing the mindbody aspect of your business, Spring 2013 | PTM | 61
Courses available within the Premier Portfolio Get Qualified – Become a Personal Trainer
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Level 3 Diploma Sports Massage (20 REPs points)
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Level 4 Diploma in Sports Massage Therapy Certificate in Neuromuscular & Soft Tissue Mobilisation Techniques Certificate in Applying Objective Physical Assessments Certificate in Corrective Exercise for the Management of Common Injuries Pregnancy & Post Natal Massage / Remedial Therapy
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