Classes with muscle: bring the weight room into the classroom with strength programs

American Fitness, July-August, 1994 by Denise Tucker

The American College of Sports Medicine (ACSM) recommends a muscle conditioning workout at least twice weekly, focusing on eight to 10 exercises which train all major muscle groups. The guidelines further state the load should be sufficient enough to train the muscles for endurance (12 to 22 repetitions) and strength (eight to 12 repetitions).

This level of muscle conditioning can be accomplished on weight machines or with free weights. However, take a realistic look at the people who attend aerobics classes. The vast majority do not spend time in the weight room. Most class participants define their fitness regimen only in terms of cardiovascular training. They actually think they are getting stronger in their low-impact, step, funk and high/low classes. In reality, though, most of them can't do eight consecutive push-ups, and even fewer have seen a real change in their body composition or posture.

As knowledgeable fitness professionals, we need to help these aerobics aficionados see the need for muscle conditioning. There are three things we can do to accomplish this.

1. Educate members on the differences between aerobic and muscle conditioning.

2. Offer challenging and dynamic muscle conditioning classes, with a long-term goal of encouraging participants to make use of the weight training area.

3. Understand how to design and teach an effective muscle conditioning class.

Education can be achieved several ways. The most obvious is to have the instructors, especially those who actively weight train, discuss the benefits of muscle conditioning with their class members. Benefits include increased lean body mass, increased bone density, improved functional strength, improved posture and muscle balance. If your facility has a member newsletter, incorporate short articles on the benefits of muscle conditioning and tips regarding frequency, progressive resistance, push vs. pull exercises and how to work opposing muscle groups. Another way to spread the word is to post strength training articles where the class schedule is posted. If the articles are short and easy to read, people will stop, look and learn.

Scheduling a new strength training class may be difficult if it means taking away a popular cardio-based class. However, to truly train club members we must make tough decisions which require a commitment on the part of the aerobics director and staff toward cross-training. There should be at least one muscle conditioning class in the prime time morning and afternoon schedules as well as a few on non-peak time. To introduce the concept, give strength classes catchy names such as "Body Shaper," "Total Toning" or "Dynamic Definition." Most critical, though, is to schedule instructors who love muscle workouts and know what they are doing.

Class design and teaching technique are also critical. Since the class setting is by nature multi-level, it is important to have hand-held weights varying from three to 10 pounds, rubberized tubing in low, moderate and high resistance, body bars and adjustable platforms to allow for incline, decline and kneeling work. The resistance equipment and step platforms will help maintain member interest, allow for a progression in overload and allow the instructor to offer a wide variety of exercises. The days of floor work classes using only a mat are long gone.

A weighted workout should be a minimum of 60 minutes, preferably 75 minutes. Music speed should be between 116 and 124 bpm to allow for full range of motion. Begin with a warm-up, eight to 12 minutes long, emphasizing total-body rhythmic movement as well as actions specific to the workout such as chest presses, low rows and upright rows.

Avoid "funky" or "dancey" warm-ups because they send the wrong signal, Indlude joint movement for the upper and lower body in order to decrease the viscosity of the synovial fluid and properly prepare the connective tissue for resistance work. Static stretches in the warm-up should be held for eight to 10 seconds.

Begin the conditioning phase of class with multi-joint exercises such as squats or lunges with upright rows in the standing position. Emphasize training the large muscles first, which is best accomplished with multi-joint exercises in the standing position since they require more muscle mass, balance and torso stabilization. After working through a series of standing exercises, proceed to bent-over or supported exercises in the standing or kneeling positions. Include single arm rows, triceps pressbacks or single arm rhomboid work. Transition to supine or prone exercises, maximizing use of each position through correct exercise selection. For example, chest exercises, lat pull-overs and abdominals are excellent supine exercises. Reverse flies, gluteal work, push-ups and back exercises should be performed in the prone position.

After working all the major muscles, finish with a five- to seven-minute flexibility section, holding each muscle in a supported position for a minimum of 20 seconds.

Exercise selection and sequencing can vary to make the workout more challenging. The following options can be useful in class design.