Lincoln Bryden has his own business, Total Fitness, and has a BSc degree in Recreation Management and Sports Science. He has presented sessions all over the world, including Italy, Spain, Holland, Germany France, Hong Kong and Mexico. Linx has toured the UK presenting his unique stylised sessions and is the creator of 20 fitness videos. In between organising his own fitness and dance days, he had his own TV Slot on the popular Big Breakfast TV Show, teaching street dance fitness. Check out Lincolns website www.fitnesstrainingdownloads.com

Interval training has become the go-to protocol for quick and efficient fat loss.  Resistance training is also an extremely effective modality for not only muscle building, but fat loss as well.  We regard resistance training as the original interval-training workout. It now appears a combination of interval training and weight training intermixed together may be better than either one apart.

We say weight training was the original interval training because unlike aerobic exercise, rest was always built into resistance training protocols.  The idea has always been to lift weights that are heavy enough to force the body to failure and then rest as long as is necessary to recover and repeat the same thing again.  The quintessential example of this is the three sets to 10-repetition protocol.  This is where a weight is lifted in a particular exercise 10 times.  The weight is usually a 10-repetition max.  In other words, it is a weight that can be lifted 10 times but not 11.  This type of training is hard and cannot be done continuously without rest.

But what would happen if instead of resting completely between resistance exercise bouts, you were to do a cardiovascular interval instead before resuming the next set of weight lifting?

Exercise is evolving

Fitness has emerged from the aerobic dominated paradigm.  Part of this evolution stems from a new understanding about anaerobic exercise. Anaerobic exercise is better described as “super-aerobic exercise”.  When you are anaerobic, you are automatically aerobic, although the reverse is not true. Some research suggests anaerobic exercise may do a better job at improving aerobic capacity when compared to aerobic exercise.

An interesting study on scuba divers showed this effect.  Scuba divers have a unique challenge given limitations that come with breathing from a regulator while swimming making them an interesting group to evaluate.  The study was published in November 2007 in the Undersea and Hyperbaric Medicine Journal (1).  The study compared anaerobic interval training with moderate intensity continuous training on aerobic capacity in these divers. VO2max increased by 18% in the anaerobic interval group compared to 6% in the aerobic group.  Swim speed of anaerobic training was almost double that generated from aerobic exercise training.

How are you combining your workouts?

Combining weight training and cardio workouts is a well-known concept. Combination workouts usually take two forms.  One where the aerobic exercise is done on one day and resistance exercise is done on another day.  Another popular variation is to  do the resistance exercise and cardiovascular/aerobic training during the same session but independently of one another.  In other words, the resistance training workout is either immediately preceded by the aerobic exercise or vice versa.

Using what we call a weight-based interval approach may provide the best of both worlds.  We have been using this technique for many years.  It involves doing full-body exercises with heavy weights and sprint-based drills inserted continuously throughout the workout.  Some of the sprints are done with weight (i.e., squat jumps holding dumbbells) and some are not (i.e., incline treadmill “sprints”, squat thrusts, or stair runs).  The key feature of these workouts is it is virtually impossible to distinguish whether the workout is an anaerobic or aerobic workout.  It is actually training both systems.

A new study on weight based interval training

Two September 2008 studies both published in the  Journal of Strength and Conditioning Research has dramatically validated the weight based interval approach (2-3).  The study was conducted by Dr. W. Jackson Davis, and completed out of the University of California at Berkley and Santa Cruz.  Dr. Davis and his colleagues studied two different combination workouts.  One workout was of the type typically practiced by personal trainers and fitness enthusiasts, and consisted of a 60-minute resistance-training workout followed by 30 minutes of aerobic exercise.  This more typical routine was compared with a workout that alternated resistance training with what the researches called “cardioacceleration”, which was essentially a high intensity sprint on a treadmill. There was little rest between the “cardio sprint” and the next weight lifting exercise. All other aspects of the training volume were kept equal.

The workout that involved and interval weight training approach, where the two modalities were merged together instead of distinctly separated, outperformed the more traditional workout in almost every measure.  The interval weight training approach created significant positive differences in lower body muscle strength and lower body muscle endurance.  But the greatest effects were seen in body composition. The interval weight training group saw an almost 10-fold (998%) reduction in body fat compared with the separated group.  In addition to that, the weight based interval group had an 82.2% increased muscle gain over the other group

Another interesting side effect of this style of raining was its impact on delayed onset muscle soreness (DOMS) (4).  Dr. Davis published an earlier study in the January 2008 Journal of Strength and Conditioning Research showing this training method significantly reduced DOMS.  This was an unexpected finding of the study and points to a synergistic effect on recovery when using and interval weight training approach

Final thoughts

Exercise science is currently undergoing a revolution with many of the old ideas in exercise being turned upside down.  The weight based interval approach seems to be able to offer the benefits of both aerobic and anaerobic training all within one compact integrated workout. With improved fitness and body composition results, it can provide a useful clinical tool to positively impact health and fitness.

Many exercisers associate sports massage with injury, whether it’s a new injury or an old one that’s been niggling for years, but the main benefits of sports massage are much more about prevention than cure. Especially if you are new to exercise or sport and want to make sure that you can keep exercising, whether that be running, cycling or any other activity. Whether we are training in a gym, zumba class, for a family fun run, a 5k PB or our first marathon most of us will follow some kind of training programme, but also we should include a maintenance programme? Maintaining your body before, during and after exercise is just as important as the miles on the road. Good flexibility and strength, good nutrition and hydration, rest days and sports massage should all be part of the programme. We all know how mentally frustrating an injury can be and sports massage can help prevent this.

As exercise is a repetitive activity that stresses the body, minor injuries and soft tissue trauma can occur due to over exertion or overuse. Massage can break these down quickly and effectively.

Heavily exercised muscles may lose their capacity to relax causing tightness. It is so important to reduce the tension in the muscle, increasing the flexibility and range of movement in the joint.

Tension in the muscle also reduces blood flow to the area, slowing down the recovery process. Sports massage not only allows more efficient blood flow, therefore allowing oxygen and nutrients into the muscles, but it also helps to rid the muscle of waste products (lactic acid) that build up during exercise causing soreness. These processes in turn reduce recovery time.

Sports massage focuses on specific muscles used in a sport i.e. those of the back and shoulders for swimmers and the legs for runners. We all have trouble spots and old injuries and sports massage can pay special attention to these areas, monitoring them and keeping them in good condition.

If a new injury should occur, the collaboration of the physiotherapist and the massage therapist is a very powerful tool. By combining physiotherapy alongside sports massage techniques the recovery processes can be much quicker.

Many runners rely on sports massage as a means of preparation and recovery, and some choose to have sessions before and after an event. It can help the athlete prepare mentally as part of their warm up and afterwards loosens muscles, removes toxins and relaxes the mind.

Anyone training more than three times a week should incorporate sports massage into their programme at least once a fortnight, however before a competition, the massage should be done at least 48hrs prior to the event.

All in all sports massage provides an impressive package of benefits for all levels of exerciser. Alongside the psychological benefits such as invigoration and reduction of mental tension, it helps keep them injury free, loose, supple and in optimum condition.

If you want to increase your knowledge of massage, take part in the new level massage course and add another string to your bow!
CYQ Certificate In Sports Massage

The foam roller is a cylindrical foam tube about 6 inches in diameter and available in various densities. It is used to ‘iron out’ tight, sore and or achey muscles by putting the roller under the offending muscle and using your body weight to roll over it.

Relatively unknown by the masses, many athletes are aware of the ‘cruel to be kind’ benefits of foam rolling. If you are active, then you need to be an ally.

Foam rolling is a self-myofascial release (SMR) technique. The concept of foam rolling is similar to the principles of massage. By producing broad or specific sweeping motions over certain areas of the body, we can create a soft tissue (muscle/fascia) releasing effect, both locally and away from the area of contact. This increase in tissue pliability allows for an increase in both joint mobility and strength and increases blood flow and circulation to the soft tissues.

We all know that we should stretch muscles at the end of a training session, but foam rolling reaches the parts that stretching alone cannot reach.

Common injuries, especially in runners, are muscle knots (also known as trigger points). These injuries start as tiny tears in the muscle and go through a cycle of tear-and-repair to form a knot that can cause pain and stiffness in the area. A good sports massage therapist can effectively apply pressure to break up and relieve muscle knots, which may take several treatments. Depending on the type and intensity of exercise, the same muscles tend to knot again and again. This is where foam rolling can fill the gaps inbetween sports massage sessions. By applying a regular application of release (after every training session or even daily) it will allow the massage therapist to work smartly and maximise the effectiveness each visit.

Roller frequently and this will help enormously in injury prevention.

Foam rollers are available from the Physical Company or the Drummond Clinic.  On our half day workshop we can show you the best way to get the most out of your roller. The latest style of foam roller, The Grid, has a unique design and construction that provides a more targeted trigger point self massage, and looks pretty sexy too! Learn from the expert Alex Drummond, Clinical Lead Physiotherapist, all the foam rolling techniques, protocols and manipulations that you can use with your clients and classes.

One word of caution, if you do have an injury, we would always recommend that you get it checked out by a physiotherapist or other healthcare professional before you start rolling it, then you can use the roller as advised by your therapist. If you are unsure, give us a call to talk it over.

Kevin Foster-Wiltshire is a Level 4 Specialist Exercise Instructor and has a lengthy C.V that includes training Olympic medallists, coaching strength and conditioning for professional boxers to reach title fights, advising on exercise referral for Arsenal Football Club and managing the fitness of several elite marathon runners and triathletes.  Kevin has his own successful business, Next Level Fitness based in Manchester, and is also a lecturer for Drummond Education on Advanced Resistance and Metabolic Programming.  He also writes as an expert contributor for Men’s Fitness Magazine.

Rationale

Plyometrics is not a new thing.  The science behind this form of training developed through the 1950s with landmark research undertaken in Russia and other European countries.  This form of training uses the ‘Stretch-shortening cycle’ and allows us to train the elastic properties of muscle to develop explosive power. When done correctly they are an effective sport specific form of exercise. With so many variations and movements the ethos of a true plyometric movement seems to have been lost in translation and is quite often performed with poor methodology.  It seems everyone from novices to PT’s are misusing the term plyometric by confusing it with power movements used in general fitness training rather than specific work for the enhancement of explosive pwer.

So what is the problem with that?

With any exercise you should always ask why? What is the purpose behind this movement.  If you’re looking to increase explosive power or speed and agility then confusing power movements with plyometrics could be slowing you down

The Science

So, let’s start by defining plyometrics. Put simply it’s ‘explosive-reaction training’. To get more in-depth, plyometric exercises involve the rapid stretching and immediate successive contracting of muscles leading to the training outcome of increased muscle power with improvement to the functions of the nervous system, thus enhancing and fine-tuning the relationship of the neuromuscular system.

It is the activation of ‘the myotatic reflex’ commonly known as the stretch reflex’ which causes the given muscle to contract. These are neurons called stretch sensory receptors which promote a reflex action built into the deep intra-fusial fibres of muscle as a mechanism to tell the muscle to contract if over stretched. For example, when the feet hit the floor from landing from a jump the quadriceps will stretch, a message instantly gets sent to your central nervous system that causes a reflex contraction of the same muscle that is being stretched.

Plyometrics also uses the key concept in exercise physiology  This is muscle contraction that lasts the least amount of time.  The least amount of time a muscle contracts produces more energy than a slower contraction or release regardless of the size or bulk of the muscle.

Another key element of plyometrics is the ‘concentric contraction coil up’.  For a muscle to act it first must ‘coil up’ which is actually stretching it to a maximum pre-action length where it loads and is held in this state and energy is stored on the myosin head.  This should last a second or less only for maximum storage and therefore maximum use in the concentric phase.

In summary there are three phases of a plyometric muscle contraction.  The first is the ‘eccentric phase’ to initially lengthen and load.  Next is the ‘amortisation phase’ the split second holding period which builds the energy power.  Finally the ‘concentric phase’ in which muscles ‘coil’ and use that trapped energy to create the explosive muscle shortening movement.

This counteractive contraction can be powerful and correct cultivation of its benefits give increased performance.

There is also a neurological component which can train the brain’s hardwiring to train the neurons to learn that in some situations i.e. sports,that quick, precise muscle contractions with singular surge of energy production rather than pausing in contraction and losing the stored energy.

An excellent way to demonstrate this is to stand facing a wall and jump as high as you can reach – you may load first then jump – repeat this now with a little jump before, then see how high you can reach – you will be able to get higher with a pre-jump than in a stationary position. This is a form of plyometrics.

Importance

By implementing a chosen plyometric exercise into your routine you can increase your capabilities for a targeted movement pattern. This now leads us into the realms of sport specific strength training. By thinking out of the box you can improve your golf swing, your tennis serve, how hard you punch or kick, how far you can throw, jump… the list goes on.

Plyometrics are key for anyone looking to increase their strength and power without a decrease in speed, agility, reactions etc. They’re especially important with athletes who need to perform with ‘dynamic strength’ which is a combination of speed and power in certain movement patterns i.e. punching, kicking, throwing, running, jumping or any other sports specific movement.

Most people aiming for this training outcome often unwittingly use heavy strength training in isolated exercises at the wrong stage of a training program to gain power. Heavy weight training has its benefits and is useful – particularly as a pre-curser to plyometrics, however, training this way may lead to ‘stiffening-up’ and can make you feel slow and sluggish in the movement pattern essential for the given sport. This is where plyometrics become ideal, by combining speed and power with movement and momentum – more importantly, movement and momentum specific to your individual wants or sports specific needs – you can become stronger, more powerful, whilst at the same time maintaining and often improving motor skills such as speed and agility.

It is important that plyometrics is used with periodisation and that it follows a period of anatomical stabilization training (as ligament stress is high in these exercises) and muscular strength training as a pre-curser.  It is also important not to use too close to tapering for competition as to gain the full benefits time is needed for full adaptation to take place.

Education

Examples of power movements that are often confused with plyometric movements.

•  Squat jumps (where the eccentric phase is absorbed or held too long)
•  Hand clap press ups (where the eccentric phase is absorbed)

Plyometric basic examples that can translate to a number of common sporting movements.

•  Depth jumps onto a bench – drop down onto floor, landing eccentrically, (coiling) upon instant contact with floor (less than one second amortisation phase), jump up to opposing bench (concentric phase, increases leg power and strength using the trapped energy)

•  Quick pass chest press– partner passes the medicine ball at chest height, (catching coiling phase) the ball is thrown back on instant contact (less than one second amortisation phase into concentric phase increases arms and chest power and strength)

By Kevin Wiltshire

Edited by Gill Cummings-Bell

Dean Craven has over 12 years experience in presenting Hi-energy Group Ex classes. A former rower, Dean combines his job as a music producer at BBC Radio 3 and role as Tutor and Assessor for GroupEx and Indoor Cycling to bring you alive with his unique interpretation and use of music. Be inspired by Dean to use music in a way you never thought possible to revolutionise your teaching and captivate your members.

It’s well documented that music, as an adjunct to a physically challenging task, aids listeners dissociate with feelings of discomfort and fatigue. However, it’s one thing to lead our participants through challenging aerobics choreography synchronised to pre-engineered fitness music. It’s quite another to follow your own musical instincts, and successfully navigate non-engineered music during an indoor cycling class, steering your way through unconventional structure, yet still initiating a perfectly-timed leap out of the saddle into a hill sprint that pushes your members through to the next level, because you were able to ‘read’ the music.

With that in mind, I want you to Google a 5-minute YouTube version of Bonnie Tyler’s “Holding out for a hero…” seriously! Follow the table below, and together we’ll break down how you can internalise the basic music structure and harness it to create great choreography.

The second time you listen through, look beyond the dodgy pyrotechnics and navigate your way using the table below. In the opening moments you’ll notice one particular pitch being reiterated on the bass guitar. The piano picks-up the same note and ‘vamps’ around it to reinforce its prominence. They’re establishing what’s known as the ‘tonic’ pitch, the ‘key-signature’, a sort-of harmonic homing-beacon to which you can expect the music to return through a process called a ‘cadence’.

You can hear one of these ‘cadences’ thirty seconds into the track, at the junction between the first bridge and verse. There’s a palpable sense of climax when the camp backing vocals croon ‘…ah, ah…’, then the harmonies shift, the tension discharges, and the music cadences (at 0:33”) into the first verse, neatly returning to the harmonic centre that the piano and bass guitar had established at the start of the track.

These cadences occur, in different guises, in just about every piece of western pop-music in existence. And whether you’re leading a spin class to Ms. B. Tyler, or Ms. B. Knowles, they’re critically important because they’re explicitly located at the end of one phrase, and the beginning of another (regardless of whether that’s a conventional 32-beat phrase or something completely different). Think of them as immovable musical milestones around which you must orientate your choreography. If you’re able to heed a cadence’s pre-emptive warning signs, you’ll be able to pre-cue your participants for a new choreographic direction, whilst harnessing their musical power order to launch your exercise fireworks with epic effect.

Detecting cadences isn’t always easy. We can become disoriented, miss the warning signposts, expect a 32-beat phrase when its duration is actually longer or shorter, or the music can deviously camouflage their approach. There are often other tell-tale signs which belie there’s something brewing, though, and if you know what to look for, you can be ready to prompt your participants for change without tripping up on a phrase of odd duration.

Descending drum-rolls at the end of Verse 2, for example, sound the warning of an imminent cadence, as do Piano glissandos (the quick flashy descending roll of the thumb down the keyboard you can hear at 1:59”). Brass fanfares also perform the same sort of rallying call. These are the sorts of aural clues that you should pay attention to in order ready your class the next sequence of choreographic treats you have in store.

As mentioned, one of the major risks of heading off the beaten track if that music doesn’t always come in nicely-packaged symmetrical phrases. You’d need to be aware of the need to keep your participants in a holding pattern for an addition four beats before the cadence at the end of verse 2 (around 1:59”), lest you prematurely leap into a new sequence where you’d normally expect the end of a 32-beat phrase. Or, for example, that there’s a short 12-beat bridge after verse 3 that you’d need to take into account before you let Chorus 4 do its damage.

Familiarity with your musical choices will, ultimately, help you pick up on the musical clues that aid you. It will also help you remember, for example, that you’ll need to listen out for that unique brass fanfare and those massive piano glissandos that punctuate the end of one phrase before you can be sure you’re safe to initiate the seated hill-climb you’d designed to take your participants’ breath away during, say, the final chorus.

I’m not suggesting we forensically chart the structure of our freestyle music and rigidly pre-choreograph its every twist and turn. I’m advocating, however, that we trace, at least in our minds, a rough map of the music we use; that we trust our intuition, and make a mental note of where the music doesn’t proceed as we might expect; that we notice the aural clues that alert us to an impending cadence that marks the end of a phrase; and, critically, that we orientate our choreography using these ready-made book-ends of music. With such preparation we should at worst be able to avoid those sorts of agonising ‘out-of-phase’ disasters we’ve all had, and at best weave more of those stratospheric ETM moments our participants crave.

What do your students and members want? Results! Their goal might be weight loss, a stronger cardiovascular system, bigger muscles, more energy or stress relief. They expect instruction, encouragement and direction. They also expect a good and varied workout from a trained, knowledgeable professional, not a game of “follow the leader.” They want to get their money’s worth.
Here are some simple ways you can meet your participants’ expectations and become a totally outrageous group fitness instructor.

1. Let Them Succeed, and Make That Fun for Everyone. Each class should offer some measure of success. People love to feel that they have achieved SOMETHING. One of the most annoying things that I see some new presenters do is teach amazingly complicated choreography which makes them look good, but looking around at the crowd they are teaching, I see frustration and lack of achievement. Please don’t fall into that trap.
Try to structure the format so that participants can do whatever you’re doing at their own levels. The best way to achieve this is to teach a multilevel class so that everyone will feel a sense of achievement. Cuing is another key to success. Let the class know what’s coming, to ease transitions and to maintain flow.

2. Maintain a Professional Appearance. I LOVE baggy clothes!! I think that it suits my style (especially as I am getting older and my waist bigger!)Your personal presentation communicates a lot. Make your statement about how you want to look when you teach, but look professional. Professional-looking instructors are perceived as more knowledgeable, credible, effective and successful. Your clothing affects your mood as much as the moods of your participants. If the effect is positive, you gain confidence.

3. Be Approachable and Host the Room. Be prepared for class before it starts. Have your music ready and make sure the room is set up. As students enter, face the door and personally greet them. Learn as many names as you can, and make a special effort to welcome newcomers. Even when I present I always try to “shout” out 2 or 3 people whilst I am presenting, even when I see that they have messed up my routine! I think it shows that you are bothering to look around the room as well as teaching your masterpiece!

4. Show Them You Care. My guess is that at least 70% of class members, if asked, would say they don’t get a sense that instructors care about them. You certainly must care, because without students you’d be unemployed ,which is not good in the credit crunch. A good way to show you are genuine is to make eye contact with everyone and smile several times during your class.

5. Be an Instructor, Not a Performer. Performers are a huge turnoff to students, because the students are not being taught anything. Outstanding instructors are aware of the class at all times. They lead class and give group instruction in addition to individual, one-on-one training, correction, motivation and encouragement. Leave your “post” up front and walk around. Only performers stay at their “spot” throughout the entire session. Again even teaching a step or mixed impact class, I would have no problem getting off the stage and going to help them or a section of the group that are struggling

6. Start and End on Time. Show respect for class members by using the full time they have allotted you. We are lucky that they have chosen to come to our session rather than stay at home watching Celebrity Big Brother or going line dancing! So recognise that. Be in the studio ahead of schedule and begin promptly. End on time, too.

7. Motivate and Encourage. Consistently tell participants how well they are doing as a group. More important, make a point of telling them individually.

Many of you do this anyway, but if you don’t, try to incorporate these attitudes and behaviours into your teaching; not only will you be a more effective instructor—you will also earn the admiration and respect of your students. They will be motivated to show up and work hard and will go home pleased with their results, and better yet they will keep coming back for more.

Take 2 certificates in one and qualify in Sports Massage, Soft Tissue Therapy and Personal Training. This diploma will enable you to work as a Master Personal Trainer. You will also be able to access the Sports Massage Association’s National Register at Level 3. In the world of personal training, clients are increasingly benefiting from sports massage whether to improve overall health and function. You will also benefit from two workshops included in this diploma.   Mobility & Myofascial Line Training and Functional Foam Rolling.  For more information see our workshop page.

There is no set order in which to take the course or workshops. So you can join the ‘course of modules’ at any time and switch between venues if preferred.

To ensure the best learning outcome, you will be required to have studied, on-line, your anatomy and physiology first. Following this, the courses can be completed in any order, to suit your commitments and personal schedule.

For a full list of dates please see the individual course and workshop pages or call the office on 0871 221 9422.

Level

• 3

REPs Accreditation

What Is The Course About?

• Everything you need to know to work on a one-to-one or on a small group basis, as a self employed PT or within a club or organisation
• Biomechanics and client movement appraisal
• Metabolic training for weight management
• Advanced resistance training techniques
• Outdoor fitness training, including boot-camps
• The clinical application of sports massage
• Functional anatomy applied to sports massage
• Massage methods and applications
• Clinical assessment and client management
• Exercise prescription for sports massage

How Long Does It Last?

• Self study online anatomy programme or manual if preferred
• One days theory attendance on Advanced Human Motion module
• Two days attendance on Movement Analysis & Functional Biomechanics
• Ten days attendance on practical days of applied clinical massage
• Advanced Resistance & Metabolic Programming
• Applying The Principles Of Nutrition As Part Of A Personal Training Programme – studied on-line
• No Gym Required

Who Is The Course Suitable For?

• Individuals 18 years and over
• Individuals who wish to change career or add sports massage services to their business

What Qualifications Are Needed?

• There is no pre-requisite for this course as you will take the level 2 and 3 mandatory fitness instructor units as part of this course if you do not already hold them as qualifications

What Will Be Studied?

• All of the Personal Training modules
• Anatomy & Physiology For Exercise – studied on-line
• Movement Analysis & Functional Biomechanics
• Advanced Resistance & Metabolic Programming
• Applying The Principles Of Nutrition As Part Of A Personal Training Programme – studied on-line
• No Gym Required
• Clinical applications of sports massage including the role and legal obligations of a sports massage therapist
• In depth knowledge of anatomy & physiology applied to the principles of sports massage techniques including all of the major body systems
• Massage methods and treatment applications including palpation, Effleurage, Petrissage, Compression, Vibration, Tapotement and advanced specialised techniques
• Active and passive range of movement and myofacial chain assessment
• Soft tissue damage, injury and rehabilition
• Exercise prescription for sports massage including advanced stretching techniques

How Is It Assessed?

• Internally assessed worksheets
• Multiple choice theory papers
• Internally assessed practical examinations
• Observation of practical teaching
• Demonstrations of anatomical landmarks, origins and insertions
• Observation of client management and care

Are There Any Books Or Special Equipment That Need To Be Purchased?

• No, all course materials will be provided

What Can The Qualification Lead To?

• Work as a sports massage therapist
• Enhance services as a personal trainer

CYQ centre approval pending

Terms and conditions apply to all Drummond Education programmes. Read more >

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This is what we call proprioception. It’s the body’s ability to interpret and use information about your position in space. Through a complex system of environmental feedback, cues from the bottom of your feet, the relation of your inner ear to gravity, and what you see, your body senses which muscles to activate or inhibit to maintain your desired position. It does this when you stand, get up from a chair, or walk. It also uses all of these cues when you’re riding a bike, skiing, strength training at the gym, and standing on your tiptoes to grab something from a high shelf. When the information received is too complex to translate, the system gets overwhelmed and you lose your balance. This complex system needs plenty of regular ‘practice’. As children we develop good balance by practising balancing activities – walking along walls, jumping, spinning and climbing.
As adults we tend not to give our balance system the practice it needs. Health problems can also weaken the balance system. The result is that our balance worsens.

Who can benefit from balance training?
Everyone! People of all ages and abilities need to keep their balance system healthy, and you are never too young or too old to benefit. A healthy balance system improves posture and movement – you can walk tall freely and confidently, and will have more energy and strength.

Keeping your balance system healthy is especially important if you sit a lot at work behind a desk, drive a car or have problems due to illness, such as joint pain, weakness or dizziness. Keeping the movement throught the kinetic chain strong and balanced is essential to feeling healthy and looking great.

Beamfit Training
Beaming is the hottest workout to hit the UK in the last decade. The beamfit utilises proprioception, body-mind and spirit in a completely new and revolutionary way. It is the only balance and stability product that can be used in every workout you do from aerobics through to pilates, yoga and personal training. The beamfit replicates a walking and running surface in which you can linearly move automatically firing the deep stabilising core muscles in every movement you do.
Try it for yourself and you will be amazed!!!

Places available on our instructor training module -Foundational Beaming

Free yourself – Get everything you need to teach this hormonal fat loss group exercise certification. Make a real difference with your clients and be one of the first in the UK to deliver this revolutionary class
A great module to broaden your knowledge, expand your business and set yourself apart from other group exercise instructors and personal trainers.

Get this course free with the full CYQ Level 2 Certificate In Fitness Instructing – Exercise To Music
Drummond Education graduates get £50 off.

Level

• 2

What Is The Course About?
This course teaches group exercise instructors and personal trainers how to conduct the Metabolic Effect indoor class.
Participants learn the original Rest-Based Training format for group exercise. The Metabolic Effect indoor group exercise
class is like no other in the industry. The workout is a 30-minute, dumbbell-based metabolic conditioning class utilizing
special hybrid exercises, athletic conditioning tactics and high powered strength and plyometric moves. The class is specifically designed to ignite key hormones in the body to force it to burn fat and not store it. Unlike most formats
that force instructors to adhere to a ridged and defined structure, ME teaches what we called structured flexibility.
Instructors are given a flexible format that allows them full creativity in the workout.

Key aspects of the workout

• Rest-Based Training – Our proprietary “push until you can’t, rest until you can” format allows participants to enjoy high-intensity exercise geared to their specific level of fitness
• Self-Determined – Participants are coached and guided to take rest as required and adjust exercises as needed
• No choreography – There is no set choreography and the workout is not paced to music
• Completely adjustable – The trainer learns to manage the class in a way that is infinitely adjustable according to class participants

Who Is The Course Suitable For?

• Individuals 18 years and over who are looking to enhance their qualifications
• Fitness instructors or supervisors
• Individuals working as personal trainers or wishing to train to become a personal trainer

What Qualifications Are Needed?

• Level 2 Exercise To Music or Level 2 Gym Instructor

What Will Be Studied?

• The format of the class
• The science of Metabolic Effect
• The key Metabolic Effect exercises
• How the class affects the key fat burning hormones

How Is It Assessed?

• Online theory exam
• Submission of 30 minute video to Metabolic Effect which will then be externally assessed

Are There Any Books Or Special Equipment That Need To Be Purchased?

• No, once the course is paid for, students will have access to all the resources that they need for the training day. There will be some videos to watch and a warm up/cool down to practice before the course start date

Get this course free with the full CYQ Level 2 Certificate In Fitness Instructing – Exercise To Music
Drummond Education graduates get £50 off.
Terms and conditions apply to all Drummond Education programmes. Read more >