Sweat off the Sweats


FEATURE STORY

It’s time to burn those calories after the holiday season

BY COACH MARK V. CARON, MS, CSCS, XPS


There’s a lot going on now in our fitness industry. Fitness gyms and wellness studios are appearing in every corner of the city. With this increased number of facilities come different selling strategies and trends to attract people to choose their facility. Here are some workouts you can try after the holiday season to burn those calories.

Sweat off the Sweats 2a. 1-on-1 functional training

This type of training is currently available in the new gyms in the city. It’s a private training session with a coach who assesses your status and develops a training program that will fit your needs and capacity to train.

This training is individualized, making you achieve your goals faster. Also, the training environment is safer because there is a coach supervising your entire training session.

b. Semi-private group functional training

This training is somewhat similar to the first one but with more people training with you. This program is more general but taking into account the needs of all the participants of the training session. It is also safe because there is a coach/trainer supervising the training floor.

Sweat off the Sweats 3c. Specialized group training class

Now, this confuses people who are looking for classes to join. The difference between specialized group training classes from semi-private group training classes is that the latter uses different training methods (i.e., dumbbells, suspensions, kettle bells, etc.) and develops programs for the needs of the whole group.

Specialized group classes will only use one method to train people joining the class. Popular examples are the following trainings: TRX, bodyweight, kettle bell, sandbag, yoga, Pilates, and many more.

Sweat off the Sweats 4Then, there is an instructor in front to guide you how to do the exercises for the session. It is okay especially for beginners who are new to exercise but the problem is, the instructor will not be able to supervise your form since he/she is busy demonstrating the routine. Also, the programming is very general where you just go and do the exercise and hope it will target your needs.

Other fitness trends are circuit training, cross fit, spinning, boxing, and running (in any form).

Most of the exercise trends listed above are suited for people with diabetes since these exercises help regulate insulin and glucose interaction. However, you need to consider the following recommendations in selecting the appropriate fitness regimen:

1) Know the capacity of the person who will do the training
2) The experience and knowledge of the trainers/coaches
3) Risk-benefit ratio of the exercise

But if you’re experienced in training, I would suggest all of them. Some of them have a higher risk than benefit to the individual. To be able to train effectively and safely, there should be an experienced professional supervising you especially if you have special needs.

Managing fitness in the holidays

To be able to manage your fitness this holidays, you must understand that this is a 70/30 approach (even during regular days), where 70 percent is clean eating habits or healthy eating and 30 percent physical activity.

Now, since holidays are usually associated with breaks from work, bonding with loved ones, parties, and drinking, etc., the most common denominator of all is food. Clean eating means no sugars, preservatives, and processed foods. Eat lean meats, fruits, vegetables, and starches in the right amounts. Eating is the hardest part of managing your fitness which also affects your willingness to do physical activity.

Move as much as you can if you can’t train at the gym or studio. You can try walking, doing household chores, or try home fitness DVD’s just to keep yourself moving.

But most importantly, enjoy your holidays. If some of the things I listed make you miserable, find an alternative. Just remember this advice: Eat clean and move.

Sweat off the Sweats 5

About the author

Mark V. Caron, MS, CSCS, XPS

Coach Mark Caron is strength and conditioning coach of the National University Bulldogs Men’s Basketball Team and the head athletic performance coach of Focus Athletics, Inc. He received his degree in Sports Science and masters in Human Movement Science at the University of the Philippines. He got his Certified Performance Specialist (XPS) certification in Phoenix, Arizona, and Strength and Conditioning coach (CSCS) certification in Colorado Springs.

December 2017 Health and Lifestyle

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