Fitness Blog

How Can You Avoid Overtraining?

Sport Specific Training Certification

Overtraining happens when you train too often or do too much too soon. Overtraining is also how athletes often get hurt. There is nothing more disappointing to an athlete when they never make it to the starting line of their competition due to a sports-related injury from overtraining. There are some things that you can do to avoid overtraining.

1. Learn how to work with a personal trainer. A trainer can customize a training plan to help you reach your goals without injury. The plan only works if you follow it. If your trainer advises you to run a 10k at a specific pace, and you go longer or sprint it as fast as you can, you are increasing your risk of injury. Your coach or personal trainer has experience with athletes. Put your trust in them when creating a plan.

2. Honor the rest day. All athletes need a break from training to allow their bodies to heal and to regain mental focus. If your coach or training plan has a rest day written into your schedule, take that day to enjoy a hobby or time with friends and family. Do not work out on your rest day.

3. Find a cross-training activity you enjoy. Cross training is a great way to continue to build strength and endurance, yet gives your regular routine and body a break. It gives you the opportunity to use different muscles differently so that you can build new strengths to help you in your sports performance.

4. Learn some weightlifting techniques. Weightlifting is a great way to build muscle and correct muscular imbalances. Many athletes will use weight training to help strengthen the hip muscles and core.

5. Practice yoga for active recovery. You will learn new stretches that can help loosen up tight muscles and prevent overtraining injuries. The hip extension stretch is especially useful for any endurance athlete.

There are a lot of different options that athletes can practice and add to their training plan to help prevent overtraining injuries. If you are unsure where to start, find a personal trainer near you or a Sports Specific Coach. Both can help you identify your fitness goals and create a training plan to help you reach those goals. 

Ready to take your fitness career to the next level? Click below to check out ASFA’s Sports Specific Coaching Certification. 24/7 convenience, pay only if you pass!

Sport Specific Training Certification

5 Ways to Make Yourself A Better Personal Trainer

Personal Training Certification

Physical trainer careers can be a lot of fun and an exciting experience as you help people adopt better lifestyle choices and guide them through their health journey. There are some things you can do as an exercise trainer to be an even better personal trainer.

1. Stay up-to-date on your personal training courses.Your personal trainer certification courses can help keep you up-to-date on current fitness trends in the industry. It can also help you to be better-rounded in the fitness community and more fluid between exercise programs and styles.

2. Consider yourself an educator of fitness and wellness, not just a trainer. Your clients receive guidance from you at the gym, but a healthier lifestyle happens outside the gym, too. Stay in contact with your clients. Forward them fitness tips and inspiring messages to check in and keep them motivated during their fitness journey. The extra encouragement you give can mean so much to those who struggle to meet their goals.

3. Practice what you preach. Be a leader and a good example for the community. A personal fitness trainer job is not just a job, but a way of life. Be a positive presence during health and wellness events. Be active in your community. Start walking clubs or biking clubs to get people outdoors and active. Start a challenge at a gym to encourage people to work out.

4. Offer personal training package deals. A tempting deal can bring in new clients. New clients who enjoy working with you will bring referrals and send more business your way. Offering a package deal on personal training can lead to an increased trainer salary in the long-term.

5. Be flexible with your time. Planning training sessions can sometimes be difficult when clients are trying to schedule around work, parenting, and other life commitments. Being flexible with your time allows clients to be able to schedule when it is most convenient for them. If you only make yourself available during late mornings during two days a week, there is a possibility that you may not fill those slots consistently. Being flexible with your time allows you the greatest opportunity for career growth.

These are just a few ways that you can make yourself a better personal trainer. There are many others that can be tailored specifically for you for the region and client demographic that you serve. Map out a personal trainer marketing plan and watch your career soar!

ASFA Online Personal Training & Fitness Certifications


How To Train Fast Twitch Muscle Fibers

High-Intensity Interval Training Certification (HIIT)

Fast twitch muscle fibers are what athletes, such as sprinters, use for explosive power. As we age, we tend to lose a lot of our fast twitch muscles since we don’t use them as often. The muscle fibers can be built back up with proper training for intense performance. 

A personal trainer or physical instructor can help provide a personalized training plan to help you activate your fast twitch muscle fibers. There are many different exercises that can help target those specific goals. Any plyometric movement can help you train the fast twitch muscle fibers. Plyometric exercises are high-impact and often involve jumping or explosive movements. A good trainer that understands human biomechanics can help make sure you perform the moves correctly and safely. Some examples of plyometric moves are jumping rope, skipping, hopping, and jumping jacks. All of these can help build power and speed in your sports performance. 

Other high-power exercises such as box jumps, squat jumps, and jumping scissor lunges can also activate your fast twitch muscle fibers. These high power moves can also build up the flexor muscles in your hips to help prevent sports related injuries. This is especially useful for running coaches who study the biomechanics of running. Short distance runners focus on speed. Their training is very different than the longer distance runners who focus more on endurance training. Speed and bad form often leave athletes injured. Training your fast twitch muscle muscles can help support those athletic endeavors and allows you to push harder in training and competition.

For athletes who require fast twitch muscles in the upper body, such as golfers, kettlebell swings will be your go-to exercise for training the upper body. You can also do power push-ups with a clap to help build and train the upper body to peak performance.

Plyometric exercises are great ways to build and train fast twitch muscle fibers. A variety of athletes will do them differently or modified depending on their individual sport needs. There are powerful moves that can be performed for both the lower and upper body to help enhance your physical output during competition. Working with a sports coach or personal trainer can help show you how to perform each move correctly and safely for maximum benefit.

Check out all the certifications ASFA has to offer by clicking the link below! 24/7 convenience, pay only if you pass!

High Intensity Interval Training Certification (HIIT)


Celebrate Your Personal Independence with Fitness

Functional Fitness Instruction Certification

Fitness can add a variety of benefits to your healthy lifestyle. Staying fit or making a plan to get fit can help you stay independent as you age. Don’t wait for National Senior Health and Fitness Day to get started with your fitness goals! Seek out a personal training service near you to help you maintain and celebrate your personal independence!

Functional fitness exercises are performed by all ages and fitness levels to help with improved performance of daily activities. Athletes will use functional fitness techniques to help them strengthen areas that are specific to their sport for a more competitive edge. Functional fitness provides benefits including a stronger core, increased stability, and better balance. Seniors who perform functional fitness exercises on a regular basis have increased coordination and balance which can help prevent falls. Stability exercises done by seniors can also help improve their focus and strengthen their posture, helping to prevent muscle strains and aches.  

Seniors are at a higher risk for losing bone density and muscle tone, since this is part of the natural aging process. Staying fit can help protect your bones, joints, and muscles. A personal trainer who has certifications in senior fitness can help show you weight lifting methods and techniques that are safe and appropriate for maintaining bone health and muscle tone, as well as protecting your joints.  Heavy weights don’t need to be used to achieve fitness or health. Exercise balls and bands are perfect for using light resistance to tone and strengthen. Resistance band shoulder press exercises can be done to strengthen the motion of lifting, which is used in everyday activities.

Functional fitness for seniors can also help address chronic aches and pains due to muscle imbalance back pain. Many older adults can suffer from muscular imbalances. Working with a trainer who can help identify this and correct it can give you a more active lifestyle. Trainers know the anatomy of muscles and how they work in unison when exercising. Their knowledge can help ensure you are performing the right exercises and doing them properly so you can achieve your fitness and health goals.

Have you considered becoming a Functional Fitness Instructor or Senior Fitness Instructor? If so, what are you waiting for? Check out all of ASFA’s certifications today by clicking below! 24/7 online convenience, pay only if you pass!

ASFA Online Personal Training & Fitness Certifications


How To Find The Best Trainer For You!

Personal Training Certification

Hiring a private fitness trainer can help you reach your personal fitness goals faster. Looking at a personal training profile can be a daunting task if you don’t know what you are looking for. Identifying what you want to achieve and being realistic with your goals can help you find the best trainer for you.

Consider the personal training costs and the amount of time commitment you are able to give. This varies from each person depending on how much free time and family engagements you have. Some people are very self-motivated and require very little instruction. For these types of people, meeting with a trainer once or twice a month is enough to keep them motivated and challenged. For others, they like having a trainer for the accountability. For these clients that need the extra push, a few times a week is ideal. 

There are many different options when it comes to fitness training and these different options come different price points as well. Personal training done one-on-one is the most expensive, but you get 100% of the trainer’s attention and guidance. Some individuals who are working on a similar goal will hire a small group trainer for their group. Those trainers will work privately in small groups of three or four and will provide shared guidance and direction to the workouts.  You also have group instructors for a classroom size of clients who are all working on a similar goal.  These group classes give the instructors the opportunity to reach out to many people at the same time, but the personal one-on-one time is very limited since you have to share the instructor with everyone else. If you do not have a specific need for modification, group training could be a very cost-effective method to getting high-quality training.

Professional fitness trainers and instructors should have upbeat and encouraging personalities that you enjoy being around, keeping you motivated and focused. Many will offer client incentives for rewards. Your trainer should be up-to-date on certifications and be able to listen to what you want to achieve. Many large businesses offer workplace health coaches so you can continue your fitness and health journey while at work. There are a lot of resources out there to help you become the best version of yourself. Knowing what you want will help you find the best trainer for you!

Personal Training Certification

Product Highlight: ASFA Water Aerobics

Water Aerobics Instruction Certification

ASFA's Water Aerobics Instruction Certification addresses the needs of a broad spectrum of potential clients — from young to old. This year-round group fitness training option is low-impact and ideal for instructing in groups or individually. From seniors to athletes in training, water aerobics provides a great workout in a fun environment.

Our Water Aerobics Instruction Certification helps fitness trainers design a fitness program specially made for the needs of each unique client, while delivering highly effective results in a fun group setting. An aqua aerobics qualification provides another way to diversify client programs beyond the norm, utilizing an effective group focused design that leaves every client engaged.

A Water Aerobics Instruction Certification from ASFA® can help the experienced fitness professional expand his/her career through:

  • Specialization in a low-impact exercise method for all ages
  • Enhanced understanding of considerations specific to water aerobics
  • Proven ability to help individual clients meet fitness goals in an enjoyable group setting
  • Greater confidence in facilitating multi-client workout sessions
    Water Aerobics Instruction Certification

      Safety Considerations for Plyometric Exercises

      High Intensity Interval Training Certification (HIIT)

      Safety is a big concern when exercising. Taking extra consideration for safety while working out can help keep you injury free. Plyometric moves are a powerful exercise where safety considerations should be practiced in order to perform the moves correctly and without strain.

      The hip flexor muscle can get an extra pounding from plyometric moves. Having good posture and form can help you prevent any discomforts while working out. If you start to feel a twinge or tightness, reduce the intensity of the move by eliminating the jumping and reduce the number of repetitions. A fitness manual is a great tool for adding plyometric exercises with pictures that show how to perform each move safely. A personal health trainer can also watch you perform your exercises to help you with form or suggest modifications to help you complete your workout safely. 

      Be careful not to overdo it. Just because you feel like you could complete a rep of 50 plyometric moves does not mean that you should do it. Overtraining is the number one reason for sports injury. It is better to focus on lower repetitions executed with precision and power than to do as many as you can with bad form from fatigue. More does not always equal better. Quality is more important than quantity when doing plyometric exercises.

      If you are new to plyometric exercises, seek out personal trainer tips from the professionals in your area. There are many different types of exercises that fall under plyometric moves. Squats, lunges, jumping jacks, push-ups, box jumps, skipping rope, and single leg hopping are all examples of plyometric exercises. Meeting with a master fitness trainer can help you personalize your workout and exercises to help you meet your personal fitness goals.

      Taking safety precautions when working out helps to ensure lifelong of health, independence, and increased functional fitness. Take note of your form, be careful not to overdo it, and don’t be shy to ask for help from a fitness trainer to find out which plyometric moves are best for you in achieving your goals. 

      High Intensity Interval Training Certification (HIIT)


      Using Fitness To Prevent Childhood Obesity

      Youth Fitness Training Certification

      Childhood obesity has become a health epidemic in many communities across the country. Although many outside influences can contribute to this problem, being active and fit can help prevent childhood obesity. 

      Many individuals turn to eating in times of high stress. Use exercise stress relief to help prevent overeating during times of chronic stress. When you feel like you need to eat something, ask yourself if you are hungry, tired, or bored. Identifying what you are feeling can help you take appropriate actions. If you are tired or bored, taking a break or going for a short walk can be beneficial in preventing unhealthy habits. If you are hungry, have a healthy snack that is low in sugar and fat. 

      If you are unsure where to start with your fitness regimen, take advantage of personal training promotions to help get you started on the right track. You don’t need to contact a personal fitness business for every single workout. Getting a personal trainer is great for those that need a plan to get started.  Stick with it and your personalized fitness program will help you achieve your personal fitness goals. 

      Using your youth fitness resources to help get healthy can all be beneficial in preventing childhood obesity.  You can use a physical therapist personal trainer or local personal trainers to help you get fit and lose weight. Functional exercise trainers can help you stay injury free while toning up and slimming down. 

      Exercise for obese can sometimes be difficult. Preventing obesity is much easier to manage than trying to lose a large quantity of weight.  Having a lot of stress can also contribute to increased cortisol levels, which in turn causes weight gain.  Using fitness and having proper weightlifting techniques can help prevent extra weight gain in both adolescent and teen years.

      Make your future bright and healthy with a commitment to better fitness to prevent childhood obesity. Encourage youngsters to join a sport, join a team event, sign up for a new fitness class or private training sessions to help them take the hardest step of their fitness journey, the first step!

      Youth Fitness Training Certification

      Stress Management With Fitness

      Yoga Certification

      Stress can occur at many times during a person’s life. Dealing with it in a positive manner can have a positive effect on your personal health. Fitness is one of those positive ways to manage stress.

      Many workplace wellness companies have noticed the reduction of stress and illnesses when an effective corporate wellness program has been integrated into their business. The employees’ overall morale is better, in turn, they are more productive and less stressed. Taking a fitness break for yoga, a bootcamp or indoor cycling class during a busy work week can help neutralize and reduce the negative effects of stress.

      You do not have to physically go to a gym or health club to reap the rewards of stress management with fitness. A personal online trainer is a great option for those that have a busy schedule with little flexibility in time management. Online trainers are also great for individuals who are already driven and motivated to work out independently, but require some direction to get started or to create a more effective training plan. 

      Adding fitness into your life to help manage stress does not have to be expensive. Many trainers will work in the fitness field to help offset the personal trainer certification costs while they are acquiring their license. These trainers are often significantly discounted and can be great accountability partners for individuals needing that extra push to get their workouts in. Once they obtain their certified personal trainer license, they will have the knowledge to help with more specific areas of concern or modifications due to injury. 

      Engaging in fitness to reduce stress can also make you healthier overall by lowering your blood pressure and giving you a healthier Body Mass Index (BMI).  Fitness can also help to clear the mind allowing you to have more restful sleep at night, laying the foundation for a more productive next day. Reap the benefits of stress reduction today, even if it’s just for a quick walk! 

      Want to make a difference in somebody's life and your community today? Click the link below to see all the certifications ASFA offers, and you can bring fitness and wellness to your community!

      ASFA Personal Training & Fitness Certifications


      5 Ways to Become a Better Personal Trainer

      Personal Training Certification

      Personal training jobs are in high demand as people continue to strive for better health and fitness. Any person can study to obtain a personal trainer job, but certain qualities can help you stand out to become a better personal trainer.

      1. Listen to the needs of your client. Not all clients can use a one-plan-fits-all exercise schedule. Some clients prefer in home personal training and others enjoy going to the gym. Understand what their individual goal is, both short-term and long-term, and help develop a plan that they can stick with.

      2. Utilize heart rate training as a tool. Checking pulses can help you determine if your client is working too hard or is not been challenged enough. Heart rate training can be very useful for endurance athletes who rely on heart rate monitoring for building endurance and strength.

      3. Read fitness products reviews. Clients will come to you for advice on what’s new. It’s important to stay up-to-date on trends so you can pass along your knowledge to individuals who are eager to learn. Introducing new products to clients can help build excitement along their personal fitness journey.

      4. Use imagery to help your clients get past a plateau. Visualization exercises can help clients who feel like they are stuck and not making much progress. If they can visually picture themselves achieving their goals, they are more likely to stick with their fitness program to ensure that their vision becomes a reality.

      5. Keep a positive attitude! As a trainer, you become the personal cheerleader for each of your clients. For many individuals, their trainer is the only positive feedback they get while in the gym. Be mindful of each person’s individual journey. We all were newbies in the gym at some point. Remind them that they are strong and that you are proud of their commitment to bettering themselves.

      Being a personal trainer is a great way to be an active member in the community while helping others to achieve better health and greater fitness. Going the extra mile will help you create a niche for yourself in the fitness industry along with a loyal following and repeat clients. 

      Have you considered becoming a personal trainer? Check out ASFA’s certifications today by clicking below! 24/7 online convenience, pay only if you pass!

      Personal Training Certification

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