Fitness Blog

Interval Training For Speed

Sport Specific Training Certification

Incorporating interval training into your workouts can help increase speed for athletes and endurance sports. Fitness trainers and coaches will both use interval training to keep personal training clients challenged and competitive for their individual sports. Knowledge of interval training for speed can help personal trainers and sport specific coaches provide more services and in turn get more fitness clients. There is also personal trainers software that can help coaches and trainers with interval training programs when building fitness schedules and routines for clients.

Interval training for speed includes a short-timed sprint or high-intensity exercise followed by a longer-timed recovery period. For runners, this could mean a fast sprint for one minute followed by two minutes of easy jogging or power walking. Players of soccer, football, basketball, and baseball can all benefit from these types of interval training for speed. Interval training for speed can help them not only get faster, but also can help improve their agility, stamina, and endurance.  

Interval training for speed is important to look at for personal training business ideas, especially for trainers who work with athletes and/or coach other athletes. Speed training needs to be monitored by your sports trainer or personal fitness trainer. Doing too much too soon or not having enough rest time between workouts can significantly increase your chances of getting a sports related injury. Sometimes the problem is an increase of speed or mileage too quickly. That problem is common for newer runners or athletes who feel great and want to push harder.  Speed and distance need to be respected. Bad form could also be a culprit for sports related injuries during interval training for speed. Having a personal trainer or sports specific coach watch your form can be helpful. They can make sure you are performing the movements and exercises safely and correctly. Being mindful of form and following a training schedule, even if you feel like doing more, can help you get stronger, faster and keep you injury free.  

Maybe it is time to boost your fitness resume and start specializing in ASFA's Sport Specific Trainer certification or become a High-Intensity Interval Training (HIIT) Instructor or Speed and Agility Trainer! Click the link below to get started today! 24/7 online convenience, pay only if you pass!

ASFA Personal Trainer & Fitness Certifications

How To Start Your Fitness Story

Personal Trainer Certification 

This Veterans Day, American Sports & Fitness Association salutes and thanks
the more than 18 million U.S. veterans for their service.

Starting your fitness story can be varied from trainer to trainer. It is a reflection of your personal experiences that have shaped where you are today with fitness and health. For those personal trainers that share an interest on how to start your own fitness business, your story becomes more important as you retell it with hopes to inspire and motivate others to get healthy and fit.  

Sharing your fitness story can be challenging at times when you are trying to group ideas together more fluidly. A fitness industry marketing planner can help you create your fitness story so that it can be more easily shared. Reaching out to others with your story can help bring hope to those who struggle with their own motivation and health.  

Many individuals have a specific moment in time when they realized they must make a positive change in order for goals to be met. These specific moments are the start of your personal fitness story.  That specific moment is different for each individual person. For some people who have used fitness to lose weight, it may have been a realization of the link between obesity and fast food. That person might be diligent on how to teach the nutrition facts panel so others can learn and be inspired from those changes. Helping others to understand the Food and Drug Administration (FDA) requirements for food labels can help individuals make healthy food choices or better choices in comparison to what their current diet looks like. Another individual may have had a senior-aged parent or family member whose health declined quickly from an illness or condition that may have been able to be managed using fitness. That person would be passionate about baby boomers business in health and fitness. Functional training exercises are perfect for seniors to do to help increase stability and lower the risk of falls.  

Every individual has a fitness story to share and all are inspiring as the general community strives to make positive changes for greater personal health and fitness. Knowing that everyone starts somewhere brings comfort to those who are first starting their personal fitness journey.  

Ready to share your fitness story as a Functional Fitness Trainer, Senior Fitness Instructor or Sports Nutritionist? Click the link below to learn more about all the certifications ASFA has to offer! 24/7 online convenience, pay only if you pass!

Personal Trainer & Fitness Certifications

ASFA Book Highlight: Sport Nutrition (3rd Edition) - $129.99

Sport Nutrition,Third Edition, presents the principles and rationale for current nutrition guidelines for athletes. Using a physiological basis, this text provides an in-depth look at the science behind sport nutrition. Students will come away with an understanding of nutrition as it relates to sport and the influence of nutrition on performance, training, and recovery.

This text is organized with the student in mind, with content sequenced in a logical order that puts building blocks in place to facilitate greater comprehension as more advanced topics are introduced. The book moves from general principles of nutrition and nutrient requirements to estimating and fulfilling energy needs with the appropriate combinations of macronutrients and micronutrients. Supplements are addressed from a scientific standpoint, followed by the influence of nutrition on training adaptations, immune function, body composition, weight management, and eating disorders. The new chapter on personalized nutrition covers periodized nutrition, gender differences, and special populations (young athletes, older athletes, and diabetic athletes) and offers practical examples from specific sports.

This third edition contains revised and expanded information to keep students current on the latest findings in sport nutrition:

• Updated nutrition guidelines

• A new chapter on personalized nutrition that helps readers move from theory into practice as they better understand how to customize nutrition based on an individual’s unique background and needs

• Addition of practical carbohydrate intake guidelines for athletes in a wide variety of sports

• Updated information on protein metabolism and recommendations on the type, amount, and timing of protein intake to maximize training adaptation

• Developments from the field of molecular biology that explain how adaptations to exercise training are influenced by nutrition

• Expanded coverage of the rapidly developing field of immunonutrition

Sport Nutrition, Third Edition, includes a number of tools to facilitate student learning. More than 300 figures, tables, and photos offer visual illustration of important concepts, methods, and research findings. Updated and new sidebars provide in-depth coverage of selected topics, making it easier to grasp the scientific concepts presented. Each chapter also includes learning objectives and key points to help students retain the information.

In addition to being mindful of students, the authors remained conscious of the needs of instructors. With years of experience in teaching sport nutrition, the authors constructed chapters in a natural progression, making class lectures easier to prepare and deliver. Instructors will also find an ancillary package consisting of an instructor guide, test package, and presentation package plus image bank to further support their efforts.

More than a simple prescription of recommendations, Sport Nutrition, Third Edition, offers a systematic presentation of the science supporting nutrition guidelines. It is an ideal book to provide a comprehensive understanding of nutrition as it relates to sport, exercise performance, training, and recovery.

So what are you waiting for? Get your Sports Nutritionist Certification online today!

Sports Nutrition Certification

Your Master Personal Trainer Journey

Master Personal Trainer Certification

Master level personal trainers have more additional training and certifications than traditional personal trainers. A master personal trainer can work with larger groups of individuals with a broader range of expertise to help people achieve their personal fitness goals.  

All trainers start out on a similar journey of completing their instructional course work in preparation for the certification personal training exam. Passing the exam is how to get certified as a personal trainer. Trainers can then begin their fitness business plans for career growth. If a trainer decides to go into a specific field or interest, they will need to continue their studies to pass additional testing for specific certifications in their field. Master level personal trainers have extra hours of trainer work and extensive knowledge of exercise physiology and biomechanics to help a wider range of clients including those who have special needs or require modifications due to injury or disability.  

Personal trainers’ salaries are also higher for Master level personal trainers.  The more education and skills you have, the higher the demand there will be for your services. Master level certifications can give you better pay with the greatest flexibility in scheduling and compensation for your time. Many Master level instructors will be the main trainer and focal point for new personal trainers at a health club. They are able to write anatomy news for fitness instructors and help make sure that all new trainers are up-to- date on all things related to exercise and sports nutrition.  

Master level trainers can also help clients overcome specific sports related pains such as piriformis strain. They are able to show you the best methods for minor aches and pains such as using a foam roller correctly and sports massage balls to target specific tendons and muscles. Using the right tools and using them correctly can help clients recover faster and can be used regularly to prevent injury. Master level trainers can also recommend specific stretches and functional fitness exercises which can enhance your personal sports performance and help give you a more competitive edge during competition.  

Click the link below to learn more about ASFA’s Master Personal Training certification today and take your career to the next level!

Master Personal Trainer Certification


Bulking vs. Toning – Which is Right for You?

Functional Fitness Training Certification

Weightlifting routines can help you trim down, tone up, and build strength. A personal trainer that has completed and received their weight training certification can help you create a fitness plan and routine that is individualized for you to help you achieve your personal fitness goals.

Bulking up is building muscle. This is done by increasing the number of clean calories you put into your body to support the weight training and to add muscle, not fat. Bulking up requires a lot of extra protein intake to help feed those muscles. A nutritionist and dietitian can both help you learn how to count calories, figure out your macros, and create an eating plan to maximize your training. When you bulk up, you use heavier weights than you would for simply health benefits. The heavier weights with higher protein and higher calorie intake create that muscle growth that bodybuilders want. 

Toning does not have the same nutritional limitations that bulking up has. Many health clubs will offer weight training for weight loss programs that help clients tone up and get fit. Toning uses lighter weights and can use higher reps to work muscles to fatigue. Toning can help slim you down since muscle takes up less space than fat in the body. Using weights to help tone up can be beneficial to weight loss programs because more muscle means more calories burned. When you have a higher percentage of muscle, the body continues to burn calories, even when you are not working out.  

You can use a variety of different things to help tone up. In addition to traditional barbells and dumbbells, you can use an abs ball, balance ball, resistance bands, and even your own body weight for resistance. You can also tone up in a variety of different settings. You can work out at home, at a gym or private studio, at a corporate fitness facility, online with an online trainer, or even a group fitness class in the pool. There are many methods to bulking up and toning up. Working with a fitness coach or personal trainer who has a background with resistance training can help you identify realistic goals and create a reasonable fitness plan with support to get there!  

Check out ASFA’s certifications to include Functional Fitness by clicking the link below!

Personal Trainer & Fitness Certifications

Fitness Options For Older Adults

Senior Fitness Instructor Certification

Fitness is just as important for older adults as it is for younger generations. Staying active and fit in your senior years can provide you with better health and increased independence. Older adults may not be able to do many of the activities they enjoyed in their youth, but there are a wide variety of fitness options for our active senior athletes.  

New kettlebell exercises are an easy yet challenging way for older adults to build fitness. As we age, our bones age as well and lose density. Strength training of any kind is a way to protect your bones and joints and slow down the loss of bone density. Having good bone mass is essential as we age. It can protect us from serious injury if we should fall and can help improve stability making us less likely to fall. The kettlebell does not need to be heavy to make a big impact on personal fitness. Any instructor who has completed personal fitness training online or in a classroom can help you with kettlebell exercises and make sure you are practicing good form for maximum health benefits. 

Walking is another fitness option for older adults to stay healthy. You don’t have to walk far or too fast. You just have to walk briskly enough to raise your heart rate to build endurance and improve cardiovascular health. Walking is something that all ages and all fitness levels can do together. If you feel like you need to go slower, go slower and enjoy the time to yourself to improve overall health. If you feel you can go faster or further, savor the challenge and go for it! If you are walking outdoors, be sure to let someone know where you are going for safety purposes and remember to bring a hat and water to protect yourself from the elements and to stay hydrated.

Swimming is another low-impact activity that is popular for active, older adults. The pool itself provides many options for improving personal fitness. You can use the pool to walk in if you are unable to walk on concrete. The water displaces your body weight and makes it a perfect solution for walkers who are recovering from injury or have other health problems that make walking outside difficult. You can do light resistance training in the pool. You can use a pool weight or simply use your own body weight for resistance. You can do squats, lunges, kicks, and barre-inspired movements under the water that allow you to go deeper into the stretches and movements without an increased risk of injury.

Many exercises and activities can be modified to fit the needs of older adults. Check out the personal trainer certification zone at your local health club or fitness studio. Many trainers have opted to specialize in senior fitness and have received specialty certification in adult fitness. These trainers can provide a wealth of knowledge for your golden years. 

If you would like to learn more about becoming a Senior Fitness Instructor, just click the link below!

Fall Training for Outdoor Fitness

Group Fitness and Bootcamp Instructor Certification

The cooler temperatures that fall brings can present the perfect opportunity to become involved with outdoor fitness. Many fitness instructors are thinking outside of the box, or outside of the gym, to get people motivated to come and work out. Taking your workouts outside can provide you with a change of scenery and a connection to nature. 

Articles on fitness are full of fun workout ideas to do outside. Many sports companies and athletic stores are also following that lead and promoting outdoor fitness and encouraging people to unplug from their electronics and go outside for adult play time. 

You do not need a lot of equipment to prepare yourself for fall training. Layers of clothing will be your go-to for fall outdoor fitness. Depending on where you live, the temperatures can have a large range. If you are an early morning fitness person, you will want to make sure you have a good jacket that is breathable and a warm, wool base layer to wick moisture and sweat away. If you work out during the day, you will benefit from the sunshine and may not need so many layers to start with. Dress for evening workouts may be similar to the early morning exercisers. Be sure to have a flashlight or reflective vest on if you are running when it’s dark for easy visibility from motorists. Remember that it gets darker faster in the fall. A run after work that starts in daylight may end in the dark. Stay safe by having reflective gear or by adding reflective tape to the gear that you already have. 

Many boot camp-inspired classes have been moved outside too for the added benefit of getting in a good workout without having to go to the gym. You’ll be getting the essentials of strength training and conditioning all in one. Be sure to bring your clothing layers to your outside exercise class.  Staying dry will be important for comfort. It’s okay to start a little chilly, knowing that you will be working hard and working up a sweat. Dressing in too many layers in the beginning will cause you to sweat faster and your base layers will become wet and cold. 

Outdoor fitness gives you the opportunity to build functional fitness in a unique environment. Your group fitness instructor might focus on exercises with a stability ball one day and a fat loss workout routine on another day. If you feel like you get stuck in a rut or get bored easily, try an outdoor fitness class for variety. No two classes are ever the same. You’ll have more energy, better focus, and may even feel younger engaging in a regular outdoor fitness routine. 

Are you up-to-date with your fitness continuing education? Click the link below to check out our online Group Fitness Certification.  Further your fitness knowledge and be on top of your game!  

Group Fitness and Bootcamp Instructor Certification

Fitness Ideas for Youth

Youth Fitness Training Certification

Fitness ideas for youth can be challenging sometimes when you must compete with a busy schedule and video games. Getting creative with physical fitness and children can make it a pleasurable activity without them even knowing they are getting some exercise. Here are some ideas to get you started:

1. Make it fun! Get an ab ball or stability ball. Most children have a difficult time staying OFF the ab or stability balls because they see them as something fun to play on. Find some ab ball exercises that you want to do and invite your children to do them with you. They will be happy to be included and will enjoy the physical challenge and friendly competition. The ab ball is a great tool for strengthening the core muscles and increasing balance, stability, and functional fitness.

2. Take it outside! When you think about family fitness, you might think about going to the gym together. It doesn’t have to be boring – take it outside! Go for a hike and explore a new trail together. Pack a lunch and make a day out of your exploration. Relationships and focus will strengthen since you won’t have to compete with electronics. Spending the day outside is a great way to get a digital detox from all of the social media and gaming. 

3. Be creative! Make an obstacle course with at home circuit training tools. This can be greatly varied from one person to the next. You can have a section of your obstacle course for strengthening and another for cardio fitness. Put dumbbells in one area for resistance workouts and a jump rope or aerobic step in another area for cardio health. Let the kids be involved with the creation of the obstacle course.  They will want to participate in something that they helped to create.

4. Set a good example! When your children see you work out regularly, you are teaching them that personal health and personal fitness is important, and they will look up to you for worldly advice. Share with your kids that you are not only building personal health and fitness for now, but you are also creating a healthy and active lifestyle for decades from now. Individuals who exercise regularly have less illnesses and more energy than people who do not exercise regularly. If you are training for a marathon, ask your children to join you for the last couple of miles. They will enjoy the time with you as they are paving the way for an active and healthy lifestyle. 

To learn more about becoming a Youth Fitness Trainer, just click the link below!

Youth Fitness Training Certification

Happy Halloween!

Happy Halloween!
Happy Halloween from ASFA!  Be Careful and Try to Not Eat Too Much Candy...
If You Are Giving Out Treats This Year - Try Something Healthy!

Your Personal Trainer’s 3 Fitness Habits

Advanced Personal Trainer Certification

Having an active lifestyle helps to create healthy fitness habits that allow you to reach your personal fitness goals. Personal trainers, like other individuals, have fitness habits as well that helps them not only achieve their own personal goals, but also motivates and encourages others to have a healthier and happier lifestyle. Here are three fitness habits your personal trainer has:

1. Consistency! Consistency is getting in your workouts, even when you are tired and don’t feel like working out. A personal trainer can struggle, too, like everyone else when life gets busy and stressful. Making consistency a fitness habit can help make sure you are always working toward your fitness goals.

2. Positive attitude! Getting the physical portion of your workout completed is only half of the work. The other half is the mental aspect of your workout. Having a positive attitude and outlook can help you work harder and more efficiently as you are striving toward a specific goal. When you have that mental shift in your workouts, you look at things differently. Instead of thinking that you have to get 15 minutes of shoulder shrug workouts in, your positive attitude helps you to see that you don’t have to – you get to! Having that positive attitude helps you work harder in the times when you feel like you don’t have the energy to get through something difficult.

3. Creativity for Achievement! A fitness trainer understands that sometimes your workouts will not be fun. They can be challenging and difficult to work through. Having creativity can help set you up for achievement and success! For example, if you need to complete a core workout for strength but hate doing sit-ups, finding a creative alternative can make the workout fun. That might mean an ab ball workout or a Pilates inspired core workout to help engage the ab muscles.

Incorporating these healthy fitness habits into your daily life can help keep you on track as you work toward your own personal fitness goals and sets a positive foundation for a healthy and fit life. Click the link below to learn more about being a personal fitness instructor. Test today with ASFA! Pay only if you pass!

Personal Trainer Certification



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