Exercise, Q&A

Kayla’s Functional Fitness for Small Groups

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Sometimes I get asked what type of training we do in the Small Groups and how it works.  The short answer is that I focus mainly on exercises which prepare my clients for a great quality of life and ease in their activities of daily living. Professionals sometimes use the term functional training.

This type of training is different than what you may find in big box gyms with lots of metal equipment. Often those machines train you in a seated position, isolating one particular muscle and work you in the sagittal plane of motion- front and back or up and down. But in life, we work in many planes of motion: side to side, twisting, as well as front and back and up and down pushing and pulling (sometimes simultaneously). So most of the activities we do in small group training are performed from a standing position and use multiple muscle groups in a variety of planes of motion. Our activities of daily living require strength with flexibility, stability of the core and stamina. My training focuses on preparing you for those activities of daily living. You also develop the knowledge and attunement to safely progress or modify any fitness class or activity to your body and its unique strengths or limitations.

We often cover exercise basics: Squats, lunges, push-ups, bicep curls, planks and crunches as well as pilates and yoga-based floor moves with and without dumbells, kettlebells, a barbell, or bands. Sometimes we use TRX suspension trainers, sometimes Bosu Balls or Stability balls. We mix it up, and we modify based on your own fitness level and goals and the goals of the group.

Some groups have prenatal and post-natal clients for whom crunches aren’t appropriate. Alternatives are given and coached. Some people have knee or back issues and cannot safely lunge so exercises are modified or substituted or the range of motion is limited. Others are very fit and need more of a challenge so plyometrics and heavier weights or multi-planar movements are given. Sometimes groups are comprised of women in similar age groups or with similar ability levels but oftentimes there’s a mix of ability levels and ages and it works out just fine with everyone getting a fun, safe and effective workout with the coaching of a personal trainer and the camaraderie of a group.

Generally most groups work full body- mostly strength with a little bit of cardio (dancing/kickboxing/jumprope) or with cardio performed via peripheral heart action by moving both lower and upper body at the same time. Most groups prefer to see a demo of the exercise and then work the same muscle group at the same time with a variety of modifications/progressions for individuals. Each class is roughly choreographed to appropriate tempo music. I demonstrate each one before we begin and work the full body. (Groups meeting twice a week may do an upper/lower body split or a push/pull split). Sometimes there are partner drills. Some group sessions are structured where participants work at their own pace against the clock doing as many repetitions as possible of a particular exercise or series of exercises before the timer expires. Other sessions have you rotate through training stations so nobody is doing the same exercise as you while you’re doing it. One thing is sure: it’s never exactly the same each time. You will gain strength, flexibility endurance and maybe a friend or two.

 

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