2 minute read
Other factors to consider
from Suspension Fitness
by YMCA Awards
Considerations for exercise ordering
A very traditional approach is to start with the larger muscle groups and compound exercises, gradually working down to the smaller muscles and isolation exercises before working the core. There is an argument stating that if the core muscles are specifically trained and fatigued too early, good postural control may be difficult to maintain throughout the session. Another method is alternating between upper and lower body exercises. This type of work may promote cardiovascular fitness as more blood is required to circulate around the body to the working muscles. The key thing is to ensure that we are achieving what the client wants safely and in the way they want it.
The cool down component
Re-warm
If the main workout approach used a sets system that started with the large muscle groups and finished with smaller isolated muscles, body temperature may have reduced to a level inconsistent with safe, effective stretching. There may also be a build-up of lactate that needs to be eliminated from the muscles. In these circumstances there is a need for a dynamic cool down, sometimes called a re-warmer. The intensity will gradually increase to raise the body temperature to a level that allows safe, effective stretching. Again, as in the warm up, a cool down may be performed elsewhere and in another way rather than using the suspension equipment. Stretching The suspension fitness equipment does offer some very effective options for flexibility. Performing light intensity versions of the main exercises from the session just completed, followed by an individual stretch of the prime movers used is one option. Alternatively, all of the stretches can be performed in a post workout stretch section. A mixture of maintenance and developmental stretches covering all of the worked muscle groups should be included. The flexibility section of this manual has included both stretch positions that target a whole chain of connected muscles in one go as well as stretches for muscles in isolation. One suggestion may be to target key restricted areas in isolation first before then integrating these back into a whole body, chain stretch i.e. hamstrings in a developmental stretch then an extensor chain stretch to follow.
Key points
The key points for this section are: ensure warm-ups and cool downs are specific to the content of the main workout consider the type of flexibility work to be performed to achieve effectiveness and balance, incorporate a whole body approach while respecting the clients’ goals consider a range of approaches, including combining suspension fitness with other training modalities.
Suspension Fitness | Manual | Version0821 © YMCAfit 2021 Page | 16
