Fitness
New HIIT Training Technique – Not The Same ‘ol Sh-HIIT!
Yes, there’s already a new HIIT training technique.
I know the entire concept of high-intensity interval training is fairly new in and of itself. Still, things change quickly — hopefully not as frequently as new iPod models, or you may be changing techniques three times before you’re even warmed up!
There are already several variations of HIIT, but the changing variables tend to be either the duration of the intervals or the different equipment/methods (exercise bike, sprinting, elliptical machine, etc.).
You can read all about the “old school” HIIT training here because let’s face it: any technique is better than none. In fact, the old way is still amazingly effective, and you may actually prefer it, but I’ve absolutely fallen in love with the “new school.”
HIIT Training 2.0
This new technique is most effective and easiest to perform on an exercise bike, which just happens to be my weapon of choice for my HIIT workouts. You can adapt this method to sprinting or ellipticals as well, but I’ve always liked the exercise bike, because I can use it anytime right here at home (none of those “I don’t have time to drive to the gym excuses”!).
Ok, so keeping with the exercise bike example, I, along with most other HIIT’ers, would (back in the old days of about two weeks ago) pedal along at a high-intensity pace (100-150RPM) for a certain amount of time (30-60seconds), followed by a low-intensity pace (50-75RPM) for a bit, then rinse and repeat.
As I said, this works wonders for anyone who can keep up the intensity for a relatively short time. Most HIIT sessions take only about 10-20 minutes; if you’re lasting longer than that, then you probably overlooked the “high intensity” portion of H.I.I.T.
The only problem I was having, as my endurance increased and my intensity got higher and higher to keep up, during my high intensity intervals, I was topping out over 160-170RPM (rotations per minute).
Not only did this make me look like a bouncing, schizophrenic lunatic, it put unnecessary stress on my knees and hips.
But, how can I keep up the intensity without continuing to increase my RPM?
Viva La Resistance
Resistance. So simple, yet I never thought of it, until I was browsing and read an article by Craig Ballantyne.
Craig knows his stuff, so the idea really intrigued me. He writes for several health and fitness magazines, including Men’s Health and Men’s Fitness, and he creates some excellent workouts for everyone from beginners to elite athletes (heard of the Bodyweight 500? you can thank Craig for that one as you struggle to pick yourself up off the floor).
So, by keeping the RPM constant and adjusting the resistance up and down for each interval, you get the same benefits of high intensity vs. low intensity, but without the potential joint stress.
If you’re already doing HIIT on a regular basis, try it out as a change-up to your regular routine. For the first-timers, read the original HIIT article for more background on the training method, then try out both techniques.
HIIT By The Numbers
We’re all at different fitness levels, but I’ll give you my numbers as something to compare to if you need to figure out how your current RPM technique will convert to the resistance technique:
“Old School” (adjusting RPM)
- Low intensity intervals: 70RPM on resistance level 5 for 30 seconds
- High intensity intervals: 150RPM on resistance level 5 for 30 seconds
Here’s what I do now to achieve the same level of intensity and workload while keeping the RPM constant:
“New School” (adjusting resistance level)
- Low intensity intervals: 100RPM on resistance level 3 (out of 10) for 60 seconds
- High intensity intervals: 100RPM on resistance level 8 (out of 10) for 60 seconds
Again, you can play around with the numbers since everyone’s body and equipment is going to be different, as long as you stick with the basic idea of adjusting resistance levels while keeping RPM fairly constant.
Adapting To Other Methods
If you usually do cardio on another type of machine, like an elliptical for example, then adapting this technique to your workout should be fairly easy, as most exercise equipment has an option to digitally or manually increase resistance.
For example, on a treadmill, rather than increasing the speed, you could increase the incline during your high intensity intervals, then bring the incline back down during the low intensity intervals.
If you’re not part of the pasty, digital-world bunch, and you prefer actually to run out in the real world, things get a little bit trickier.
When you’re using running as your HIIT method, your high intensity intervals are going to be significantly shorter, because not many people can maintain a true sprinting pace for 30-60 seconds.
You can always experiment with these attractive running parachutes to increase resistance, but you may find them to be a bit impractical with the shorter intervals, in which case you can just keep it “old school.”
No matter what method, technique, or variation you choose, you simply can’t go wrong with any type of HIIT training.
What Does a Fitness Coach Do?
A fitness coach is more than just a trainer. They are your mentor, motivator, and guide on your journey to improved health and well-being. Their role is to help you achieve your fitness goals efficiently and safely by creating tailored plans that address your specific needs.
Top Reasons to Work with a Fitness Coach
1. Personalized Training Programs
A fitness coach assesses your current fitness level, understands your goals, and designs a program unique to you. This targeted approach ensures that every exercise and activity is effective in helping you achieve your objectives.
2. Expert Knowledge and Safety
Fitness coaches bring extensive knowledge of exercise science and proper techniques. They teach you how to perform exercises correctly, reducing the risk of injury and maximizing your workout results.
3. Accountability and Consistency
One of the most significant challenges in fitness is staying consistent. A fitness coach provides the accountability you need to keep showing up and putting in the effort. They track your progress and adjust plans to keep you moving forward.
4. Motivation to Push Your Limits
It’s easy to hit a plateau or feel unmotivated when working out alone. The best trainer inspires you to push past your limits, helping you reach milestones you may not have thought possible.
5. Comprehensive Support
Beyond workouts, a fitness coach offers guidance on nutrition, lifestyle changes, and mental well-being. They take a holistic approach to your health, ensuring long-term success.
Benefits of Having a Fitness Coach
Faster Results
With a clear, customized plan, you avoid wasting time on ineffective routines. A fitness coach ensures you’re working smarter, not harder, to achieve noticeable results quickly.
Improved Mental Health
Regular exercise improves mental clarity and reduces stress. Having a good trainer adds an extra layer of emotional support, helping you stay positive and focused.
Increased Confidence
As you progress toward your goals, your confidence grows. A fitness coach celebrates your victories and helps you build a strong sense of self-belief.
How to Choose the Best Fitness Coach
1. Look for Qualifications
Always check for certifications from reputable organizations. This ensures your coach has the necessary knowledge and skills to guide you safely.
2. Prioritize Experience
Choose a coach with a proven track record, especially in helping clients with goals similar to yours. Their experience ensures they understand the challenges you may face.
3. Check for Compatibility
Your fitness journey is personal, so working with someone you feel comfortable with is essential. A coach who listens to your needs and adapts their approach is key to success.
Why Online Fitness Coaching is Trending
In today’s digital age, online fitness coaching has become a popular alternative to traditional in-person sessions. It offers flexibility, affordability, and access to top coaches from anywhere in the world. Whether through live video sessions or customized workout plans, online coaching provides the same expertise and support as face-to-face training.
Start Your Fitness Journey Today
A fitness coach is an invaluable partner in achieving your health and wellness goals. They offer expert guidance, unwavering support, and a personalized approach to ensure your success. Whether you’re looking to lose weight, build muscle, or improve overall fitness, hiring a coach is an investment in yourself and your future. Take the first step today and unlock your full potential!
What is a Fitness Coach?
A fitness coach is a professional dedicated to guiding individuals toward achieving their health and fitness goals. They combine expertise in exercise science, nutrition, and motivation to create personalized programs tailored to your needs. Whether you’re a beginner or an experienced athlete, a fitness coach helps you unlock your full potential.
Why Hire a Fitness Coach?
Personalized Fitness Plans
One-size-fits-all approaches rarely work in fitness. A coach designs a program specific to your goals, fitness level, and preferences. This customization ensures sustainable progress.
Accountability and Motivation
Staying consistent is often the hardest part of any fitness journey. A best coach keeps you accountable by tracking your progress and pushing you to stay committed. Their encouragement can make a significant difference.
Expert Guidance
An expert coach brings professional knowledge to your workouts. They ensure you use proper techniques, preventing injuries and optimizing results. Their expertise also extends to nutrition, helping you fuel your body effectively.
Benefits of Working with a Fitness Coach
Faster Results
With a structured program and expert advice, you’ll see results more quickly than working alone. A coach identifies areas for improvement and adjusts plans to maximize efficiency.
Improved Confidence
Fitness coaches help you set realistic goals and achieve them, boosting your confidence. As you progress, you’ll feel empowered to tackle more significant challenges.
Variety and Fun
Workouts can become monotonous over time. A fitness coach introduces diverse exercises, making your routine enjoyable while still being effective.
How to Choose the Right Fitness Coach
Certifications and Experience
Ensure your coach is certified by a recognized organization. Experience in working with clients who share similar goals is also crucial.
Communication Skills
Your coach should listen to your concerns and provide clear instructions. A strong rapport ensures a productive coaching relationship.
Flexibility
Look for a coach who adapts to your schedule and lifestyle. Whether you prefer in-person sessions or online training, flexibility is key.
Online Fitness Coaching: A Growing Trend
With advancements in technology, online fitness coaching has gained popularity. Virtual coaching offers convenience and access to a wider pool of experts. Whether through live sessions or pre-recorded workouts, online training provides flexibility without compromising quality.
Final Thoughts
A good trainer can transform your health journey, guiding you toward sustainable results. Their expertise, support, and motivation are invaluable in achieving your fitness aspirations. Whether in-person or online, investing in a fitness coach is a step toward a healthier, happier you.
If you’re passionate about fitness, love working with people, and thrive in a high-energy environment, a career in the fitness industry could be a perfect fit for you. EOS Fitness Careers offer a variety of opportunities where your motivation, enthusiasm, and people skills can shine. Whether you’re someone who enjoys one-on-one interactions or leading large fitness classes, EOS Fitness has positions to match your unique skill set. Let’s explore some of these exciting roles and how you can grow your career within the EOS Fitness community.
What Is EOS Gyms
For those curious about the origin of the name, EOS, or EōS, is inspired by Greek mythology and refers to the Goddess of the Dawn, symbolizing new beginnings and fresh starts—an ideal fit for a brand centered around fitness and transformation. EOS Fitness is backed by Bruckmann, Rosser, Sherrill & Co. (BRS), a private equity firm based in New York. As part of BRS’s portfolio, EOS Fitness has grown significantly, currently operating 30 locations across Phoenix, Las Vegas, and Southern California, offering top-notch facilities and services to members in these regions.
Fitness Counselor at EOS Fitness: The Motivator
If you’re driven, energetic, and enjoy working closely with people, a role as a Fitness Counselor at EOS Fitness might be your dream job. In this position, you’ll be responsible for actively pursuing the enrollment of new members through self-generated leads, company-sponsored promotions, and referrals. Fitness Counselors play a crucial role in introducing potential members to the EOS Fitness experience and helping them find the right programs to meet their goals.
What Makes a Great Fitness Counselor at EOS?
To excel as a Fitness Counselor at EOS Fitness, you need a lively personality and a passion for helping others. Your day will involve engaging with prospective members, answering their questions, offering tours of the facility, and guiding them through membership options. A successful Fitness Counselor knows how to connect with people, motivating them to take the first step toward a healthier lifestyle.
You’ll also need to be results-oriented. Your role is not just about selling memberships, but about helping people envision their fitness goals and providing the tools and support to help them achieve those dreams. The sense of accomplishment that comes with knowing you’ve helped someone commit to a healthier lifestyle is unparalleled.
Personal Trainer at EOS Fitness: The Fitness Expert
For those with a deep passion for health and fitness, a career as a Personal Trainer at EOS Fitness could be incredibly rewarding. Personal Trainers work closely with members to create customized workout plans that align with their fitness goals, whether they aim to lose weight, build muscle, or train for a specific event.
A Day in the Life of a Personal Trainer at EOS
As a Personal Trainer at EOS Fitness, your role is hands-on. You’ll assess your clients’ current fitness levels, set realistic and achievable goals, and design individualized workout programs tailored to their needs. You’ll be there every step of the way, offering advice, correcting form, and encouraging clients to stay motivated and push beyond their limits.
To succeed in this position, you’ll need strong knowledge of fitness principles, nutrition, and exercise science. Your ability to build lasting relationships with clients will also be essential, as personal trainers often become trusted advisors in their clients’ fitness journeys.
Group Fitness Instructor at EOS Fitness: The Energizer
If you love leading a crowd and feeding off the energy of a group, becoming a Group Fitness Instructor at EOS Fitness Careers might be the perfect role for you. Group Fitness Instructors lead classes in a variety of exercise styles such as yoga, spinning, HIIT, or dance-based workouts, all designed to get people moving and motivated.
What Does a Group Fitness Instructor Do at EOS Fitness?
Group Fitness Instructors at EOS Fitness are the lifeblood of the gym’s group exercise program. You’ll design and lead high-energy classes that accommodate all fitness levels, ensuring that participants feel both challenged and empowered. Whether it’s a high-intensity spin class or a relaxing yoga session, your enthusiasm and ability to connect with participants will keep them coming back for more.
Strong communication skills, a deep understanding of exercise techniques, and the ability to create inclusive workouts are essential to this role. As a Group Fitness Instructor, you’ll help members reach their fitness goals while making exercise fun and engaging.
Fitness Manager at EOS Fitness: The Leader
For those with experience in the fitness industry and a knack for leadership, a position as a Fitness Manager at EOS Fitness could be the next step in your career. Fitness Managers oversee the daily operations of the gym, ensuring that everything runs smoothly and that both members and staff are satisfied.
What Does a Fitness Manager Do?
As a Fitness Manager at EOS Fitness, your responsibilities will include managing the gym’s staff, developing fitness programs, ensuring the facility is well-maintained, and overseeing member services. You’ll also play a key role in driving membership growth by implementing strategies to improve member engagement and satisfaction.
To succeed as a Fitness Manager, you’ll need excellent leadership and organizational skills, as well as a solid understanding of the fitness industry. You’ll be responsible for creating a positive, motivating environment where both employees and members can thrive.
Nutritionist at EOS Fitness : The Diet Guru
For those who have a deep understanding of how nutrition impacts fitness, becoming a Nutritionist at EOS Fitness Career could be an exciting opportunity. Nutritionists work closely with members to design meal plans that support their fitness goals, whether that’s weight loss, muscle gain, or overall health improvement.
How Nutritionists at EOS Fitness Help Clients Succeed
Nutritionists at EOS Fitness play a critical role in helping members understand how diet affects their performance in the gym. You’ll assess each client’s dietary habits, help them set realistic nutrition goals, and create meal plans that support their fitness routines. Education is a big part of this role, as you’ll provide ongoing guidance and motivation to ensure clients stick to their plans.
Working as a Nutritionist at EOS Fitness allows you to help people make lasting changes to their overall health, making it an incredibly rewarding career path.
Conclusion
If you’re motivated, energetic, and passionate about fitness, EOS Fitness Careers provide a variety of opportunities to turn that passion into a fulfilling career. Whether you’re inspiring new members as a Fitness Counselor, guiding individuals as a Personal Trainer, leading dynamic classes as a Group Fitness Instructor, managing a team as a Fitness Manager, or supporting clients with their dietary needs as a Nutritionist, there’s a place for you at EOS Fitness. Each role offers a unique chance to make a positive impact on others while growing within a supportive and energetic environment.
Now is the perfect time to explore EOS Fitness Careers and find the path that aligns with your passion and skills!
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