Our body adapts to a workout by strengthening itself. However, after some time, training no longer produces the same results. At that time, a personal trainer needs to implement a change in a training routine. This can be accomplished through various means, but one of the most widely used is the exercise modality.
A qualified personal trainer can generally modify each routine to achieve specific goals such as balance / stability, muscle hypertrophy and muscle explosiveness, or muscle endurance. Each modality has its specific objective. When intelligently combined, multi-modality exercise routines can add variation and enhance an entire exercise program. In this article I will discuss how a personal trainer can implement different training modalities and how these modalities can be combined into a comprehensive exercise program.
Integrative routine
The purpose of the integrative exercise routine is to strengthen various muscle groups together. It is important that the muscles work in concert. Many muscles work together to move a single joint. Also, often in more complex movements, multiple joints must be orchestrated. For example, squatting is a complex movement that requires multiple joints to perform different tasks at the same time, resulting in a collaborative movement.
Therefore, when a personal trainer assigns a client an integrative exercise, he is not targeting a muscle group such as the chest or legs, but rather aims to coordinate the strength of various muscle groups. It is important to note that a personal trainer may emphasize one muscle group that is the prime mover, however, other muscle groups are still emphasized that must also move or stabilize the body to perform a given exercise การออกกำลังกาย.
For example, the plank board is a very simple integrative exercise. There are two main groups working; trunk flexors and hip flexors. In addition, the shoulders must exert force to provide a stable anchor. Additionally, the back extensors work in conjunction with the abdominal muscles to keep the torso in a straight line.
Another example of an integrative exercise, which is much more complex, is a lunge with trunk rotation. This exercise works the legs as the body and torso muscles that must rotate the trunk descend. Regardless, these muscle groups will be much stronger. Adding a lunge and rotation to the same exercise synergistically increases the difficulty of the exercise. You can imagine how close every muscle in your body must be working to perform this highly coordinated movement.
A personal trainer needs to remember that control of movement / position is key, not progression through weight. Therefore, a smart personal trainer would add variables that challenge stability and balance of exercise versus resistance.
In addition, all exercises under the integrative modality must be carried out slowly and maintaining a continuous speed (in other words, do not shake the movement). An ideal number of repetitions for an exercise with this modality is 15-18 repetitions and 2-3 sets.
Circuit training
It is unfortunate that this type of exercise modality has been reduced to something in which gyms push their new members. In fact, when I started my career as a personal trainer, I was told that if the prospect was unlikely to buy a personal training package, I would subject him to circuit training on some of the machines during the initial meeting and then split up. Therefore, circuit training has stayed with me and many other personal trainers, as a "discard" modality.
True, the training circuit may be the easiest in its design. However, I recently realized the true benefit of circuit training. Circuit training is an excellent modality to train resistance.
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