May, 2023

Calculating Average Resistance Weight for Bodyweight Exercises

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Let’s Find Out Exactly What We Are Lifting

Bodyweight exercises are an effective way to build strength, flexibility, and endurance without the need for specialized equipment or a gym membership. Whether you’re a beginner or a seasoned fitness enthusiast, understanding the average resistance weight you’re working with during bodyweight exercises can provide valuable insights into your workout routine.

This article will explore how to calculate the approximate resistance weight for various bodyweight exercises based on common heights and weights of men and women in the United States who work out 1-2 times a week. We will focus on exercises such as push-ups, squats, pistol squats, lunges, split squats, TRX rows, TRX curls, box jumps, squat jumps, and diamond push-ups.

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Calculating Average Resistance Weight

Calculating Average Resistance Weight: To calculate the average resistance weight for bodyweight exercises, we will consider the following factors: common heights and weights, gender, and the exercise being performed. It’s important to note that these calculations provide rough estimates, and individual variations may exist. So first, let’s delve into each exercise:

Push-Ups: Push-ups primarily engage the chest, shoulders, and triceps. The resistance weight is a percentage of your body weight. On average, men can consider pushing around 60-75% of their body weight, while women can consider around 50-65%.

Men’s Push Up Chart

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Women’s Push Up Chart

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Squats: Squats target the muscles of the lower body, including the quadriceps, hamstrings, and glutes. For both men and women, squats can be considered as lifting around 70-85% of their body weight.
Pistol Squats: Pistol squats are an advanced variation of squats that challenge single-leg strength. Men and women can lift around 40-50% of their body weight while performing pistol squats.
Lunges and Split Squats: Lunges and split squats engage the same lower body muscles as squats. Men and women can lift around 40-50% of their body weight for both exercises.
TRX Rows: TRX rows target the back, biceps, and core muscles. Men and women can pull around 40-60% of their body weight during TRX rows.
TRX Curls: TRX curls primarily target the biceps. Men and women can consider curling around 25-35% of their body weight during TRX curls.
Box Jumps: Box jumps focus on explosive lower body power. For both men and women, the weight lifted is equivalent to their body weight during the jump.
Squat Jumps: Similar to box jumps, squat jumps also require explosive lower-body power. During squat jumps men and women can lift around 20-30% of their body weight.
Diamond Push-Ups: Diamond push-ups target the triceps and chest. Men can consider pushing around 60-75% of their body weight, while women can consider around 50-65%.

When All Is Said and Done

Understanding the average resistance weight for bodyweight exercises can be valuable in designing an effective workout routine. By considering the common heights and weights of men and women who work out 1-2 times a week, we can estimate the approximate weight being lifted or pushed during exercises such as push-ups, squats, pistol squats, lunges, split squats, TRX rows, TRX curls, box jumps, squat jumps, and diamond push-ups, and others.

However, it’s important to remember that these calculations provide rough estimates, and individual variations should be considered. As always, consulting with a fitness professional is recommended when starting a new exercise routine.

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Feb, 2023

The 5 Best Exercises for Osteoporosis

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High-impact aerobic exercises effectively improve bone mineral density (BMD), reducing the risk of osteoporosis and fractures. BMD measures the strength of bones, and high-impact exercises effectively stress bones. The strain triggers the body to lay down more bone tissue, making bones stronger and denser. Here are five of the best high-impact aerobic exercises based on scientific research:

1. Jumping Rope

Jumping rope is a high-impact exercise that is particularly effective for improving BMD. According to a study published in the Journal of Sports Medicine and Physical Fitness, jumping rope improves BMD in the spine, hip, and forearm bones. It is a low-cost and portable form of exercise that can be done almost anywhere, making it an excellent option for those who want to improve their bone health.

2. Running

Running is a high-impact exercise that is highly effective for improving BMD. According to a study published in the Journal of Bone and Mineral Research, running is an effective way to increase BMD in the hip and lumbar spine. Running also provides a full-body workout, improving cardiovascular health, increasing endurance, and burning calories.

3. Dancing

Dancing is a high-impact aerobic exercise that is particularly effective for improving BMD. According to a study published in the Journal of Bone and Mineral Research, dancing was found to be an effective way to increase BMD in the hip and lumbar spine. Dancing is also a fun and enjoyable form of exercise, providing a full-body workout, improving coordination, and boosting mood.

4. Plyometrics

Plyometrics, also known as jump training, is a high-impact exercise that is highly effective for improving BMD. According to a study published in the Journal of Sports Medicine and Physical Fitness, plyometrics was found to be an effective way to increase BMD in the hip, spine, and forearm bones. Plyometrics is a high-intensity exercise that requires explosive movements, making it an excellent option for those who want to improve their bone health.

5. High-Impact Aerobics

High-impact aerobics, such as jumping jacks, jumping rope, and step aerobics, are high-impact exercises that improve BMD. According to a study published in the Journal of Bone and Mineral Research, high-impact aerobics effectively increase BMD in the hip and lumbar spine. High-impact aerobics provides a full-body workout, improving cardiovascular health, increasing endurance, and burning calories.

Reduce your risk of Osteoporosis

The science is solid, high-impact aerobic exercises effectively improve BMD, reducing the risk of osteoporosis and fractures. Incorporating a variety of high-impact exercises into your routine can help improve bone health, making bones stronger and denser. As with any new exercise program, it is essential to talk to your doctor before starting, especially if you have any medical conditions.

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Oct, 2021

Standing One Arm Row

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STANDING SINGLE ARM ROW.

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This is an adaptation of an exercise in the POWIR series of exercises created by Dr. Kerri Winters-Stone for her research on Osteoporosis. These exercises have been repeated in many other studies and have proven to be effective at increasing Bone Mineral Density (BMD), minimizing the loss of BMD and increasing strength.

Before attempting the exercise, please read through this entire article, when you are comfortable in your understanding of the exercise, then attempt it yourself.

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Diagram of the Exercise

The Band Single Arm Standing Row should be first done with the lowest amount of resistance possible. Once you have become proficient in the full range of motion you can increase resistance. In this example I am using a 40″ Superband. Researchers used bands and cable row machines in a seated position; however, dumbells, barbells, kettlebells, sand bags and a standard resistance band with handles are all suitable. I prefer the superband, which is featured in the video, it is versatile and can shortened to increase resistance as you will see in subsequent exercises.

Start by placing one end of the band beneath your foot with your hips forward and your head up.
As you pull up from the startig position, drive your shoulders from the front leaning to upright position, concentrating on generating the power of this movement from your waist and back.

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You will have reached the absolute top of the lift when your glutes are tight and your hips are in a neutral position. Avoid locking your knees.
Drop your hips and shoulders to initiate the next rep, keeping your weight evenly distributed between the two.
Do not lift with your lower back. You will feel the exercise here but concentrate on driving through the arch of your foot on the up phase and collapsing your body evenly on the down phase.
Repeat

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SQUATTING 101

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Below is an example of our exercise 101 videos.

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If you have questions about squats or exercise in general, please join our forum. You can ask questions, browse previous answers or join a fitgroup for support in your fitness efforts.

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Aug, 2021

Virtual Personal Training for ADT

OUR ROADMAP

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THE CLIENT

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Your program starts with a scheduled consultation with your program lead after you have filled out a series of forms such as a PAR-Q+ and a Health History Form. If you are cleared for exercise then you will be scheduled for your online Functional Movement & Aerobic Assessement.
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THE SETTING

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THE COACHING

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OUR VEHICLE

[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row column_structure=”1_3,1_3,1_3″ _builder_version=”4.10.3″ _module_preset=”default” min_height=”521.4px” global_colors_info=”{}”][et_pb_column type=”1_3″ _builder_version=”4.10.3″ _module_preset=”default” global_colors_info=”{}”][et_pb_image src=”https://exrx4cancertemp.mysites.io/wp-content/uploads/2021/08/morning-training-sporty-middle-aged-man-doing-yoga-BU2TH3E.jpg” alt=”Planking with online fitness trainer” title_text=”Virtual Personal Training for Prostate Cancer Survivors on ADT.” align_tablet=”center” align_phone=”” align_last_edited=”on|desktop” _builder_version=”4.10.4″ animation_style=”fade” animation_direction=”top” border_radii=”|5vw|||” box_shadow_style=”preset3″ box_shadow_vertical=”72px” box_shadow_blur=”130px” box_shadow_spread=”-32px” box_shadow_color=”rgba(149,173,193,0.55)” locked=”off” global_colors_info=”{}” box_shadow_color__hover=”rgba(149,173,193,0.29)” box_shadow_blur__hover=”120px”] [/et_pb_image][et_pb_text admin_label=”Title” _builder_version=”4.10.3″ text_line_height=”2em” header_font=”||||||||” header_4_font=”Oswald|700|on|on|||||” header_4_letter_spacing=”3px” custom_margin=”10px||10px|” animation_direction=”left” locked=”off” global_colors_info=”{}”]

VIRTUAL TRAINING

Web based lifestyle intervention or “virtual training” can encourage adherence along with the involvement of family members, providers and a great coach that understands your needs and the appropriate exercise prescription.

[/et_pb_text][/et_pb_column][et_pb_column type=”1_3″ _builder_version=”4.10.3″ _module_preset=”default” global_colors_info=”{}”][et_pb_image src=”https://exrx4cancertemp.mysites.io/wp-content/uploads/2021/08/senior-man-practicing-yoga-at-home-doing-chair-pos-23FXYW9.jpg” alt=”Virtual Training Squat” title_text=”Squatting with a virtual Personal Trainer” align_tablet=”center” align_phone=”” align_last_edited=”on|desktop” _builder_version=”4.10.4″ animation_style=”fade” animation_direction=”top” box_shadow_style=”preset3″ box_shadow_vertical=”72px” box_shadow_blur=”130px” box_shadow_spread=”-32px” box_shadow_color=”rgba(149,173,193,0.55)” locked=”off” global_colors_info=”{}” box_shadow_color__hover=”rgba(149,173,193,0.29)” box_shadow_blur__hover=”120px” border_radii__hover=”on||||” border_radii__hover_enabled=”on||||”] [/et_pb_image][et_pb_text admin_label=”Title” _builder_version=”4.10.4″ text_line_height=”2em” header_font=”||||||||” header_4_font=”Oswald|700|on|on|||||” header_4_letter_spacing=”3px” custom_margin=”10px||10px|” animation_direction=”left” locked=”off” global_colors_info=”{}”]

PERIODIZATION

Training periodization is a carefully programmed pattern of change in training variables. Your body adapts to exercise quickly so adjustments need to be made in the short and long term to guarantee continued adaptation to exercise.[/et_pb_text][/et_pb_column][et_pb_column type=”1_3″ _builder_version=”4.10.3″ _module_preset=”default” global_colors_info=”{}”][et_pb_image src=”https://exrx4cancertemp.mysites.io/wp-content/uploads/2021/08/resistant-bands-700.jpg” alt=”Resistance Bands” title_text=”Resistance Bands” align_tablet=”center” align_phone=”” align_last_edited=”on|desktop” _builder_version=”4.10.4″ animation_style=”fade” animation_direction=”top” border_radii=”|||5vw|” box_shadow_style=”preset3″ box_shadow_vertical=”72px” box_shadow_blur=”130px” box_shadow_spread=”-32px” box_shadow_color=”rgba(149,173,193,0.55)” locked=”off” global_colors_info=”{}” box_shadow_color__hover=”rgba(149,173,193,0.29)” box_shadow_blur__hover=”120px”] [/et_pb_image][et_pb_text admin_label=”Title” _builder_version=”4.10.4″ text_line_height=”2em” header_font=”||||||||” header_4_font=”Oswald|700|on|on|||||” header_4_letter_spacing=”3px” custom_margin=”10px||10px|” animation_direction=”left” locked=”off” global_colors_info=”{}”]

PROGRESSION

You will start with an initial Exercise Prescription, which will also have a progression calendar built into it to ensure that you increase intensity, difficulty, complexity or all of the above over time to get the best results out of your program.[/et_pb_text][/et_pb_column][/et_pb_row][et_pb_row _builder_version=”4.10.8″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.10.3″ _module_preset=”default” global_colors_info=”{}”][et_pb_text admin_label=”Title” _builder_version=”4.10.4″ text_font=”||||||||” header_font=”||||||||” header_2_font=”Oswald|600|on|on|||||” header_2_text_align=”center” header_2_font_size=”4.9vw” header_2_letter_spacing=”0.18em” header_2_line_height=”1.4em” background_layout=”dark” max_width=”150%” custom_margin=”||||false|false” custom_margin_tablet=”|||0vw” custom_margin_phone=”||0px” custom_margin_last_edited=”on|phone” animation_style=”slide” animation_direction=”left” animation_delay=”100ms” animation_intensity_slide=”10%” header_2_font_size_tablet=”7.5vw” header_2_font_size_phone=”” header_2_font_size_last_edited=”on|desktop” header_2_text_shadow_style=”preset3″ header_2_text_shadow_horizontal_length=”-0.14em” header_2_text_shadow_vertical_length=”0.07em” header_2_text_shadow_blur_strength=”0.75em” header_2_text_shadow_color=”#262d3f” locked=”off” global_colors_info=”{}”]

THE MOVING PARTS

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RESISTANCE TRAINING

Resistance training reduces disability in PCS on ADT and has become a highly recommended part of your treatment plan.

[/et_pb_text][/et_pb_column][et_pb_column type=”1_3″ _builder_version=”3.25″ custom_padding=”|||” global_colors_info=”{}” custom_padding__hover=”|||”][et_pb_image src=”https://exrx4cancertemp.mysites.io/wp-content/uploads/2021/08/adult-woman-training-legs-doing-squat-and-jumping-XCZ68WG.jpg” alt=”Impact Training_Jump” title_text=”Adult Woman Training Legs Doing Squat Jumping” align_tablet=”center” align_phone=”” align_last_edited=”on|desktop” _builder_version=”4.10.3″ animation_style=”fade” animation_direction=”top” box_shadow_style=”preset3″ box_shadow_vertical=”72px” box_shadow_blur=”130px” box_shadow_spread=”-32px” box_shadow_color=”rgba(149,173,193,0.55)” locked=”off” global_colors_info=”{}” box_shadow_color__hover=”rgba(149,173,193,0.29)” box_shadow_blur__hover=”120px” border_radii__hover=”on||||” border_radii__hover_enabled=”on||||”][/et_pb_image][et_pb_text admin_label=”Title” _builder_version=”4.10.3″ text_line_height=”2em” header_font=”||||||||” header_4_font=”Oswald|700|on|on|||||” header_4_letter_spacing=”3px” custom_margin=”10px||10px|” animation_direction=”left” locked=”off” global_colors_info=”{}”]

IMPACT TRAINING

Impact training is an important component to the program as it has proven to increase the effectiveness of resistance training alone in increasing BMD.

[/et_pb_text][/et_pb_column][et_pb_column type=”1_3″ _builder_version=”3.25″ custom_padding=”|||” global_colors_info=”{}” custom_padding__hover=”|||”][et_pb_image src=”https://exrx4cancertemp.mysites.io/wp-content/uploads/2021/08/success-woman-hiker-500.jpg” title_text=”Success woman hiker hiking on sunrise mountain peak – Young woma” align_tablet=”center” align_phone=”” align_last_edited=”on|desktop” _builder_version=”4.10.3″ animation_style=”fade” animation_direction=”top” border_radii=”|||5vw|” box_shadow_style=”preset3″ box_shadow_vertical=”72px” box_shadow_blur=”130px” box_shadow_spread=”-32px” box_shadow_color=”rgba(149,173,193,0.55)” locked=”off” global_colors_info=”{}” box_shadow_color__hover=”rgba(149,173,193,0.29)” box_shadow_blur__hover=”120px”][/et_pb_image][et_pb_text admin_label=”Title” _builder_version=”4.10.3″ text_line_height=”2em” header_font=”||||||||” header_4_font=”Oswald|700|on|on|||||” header_4_letter_spacing=”3px” custom_margin=”10px||10px|” animation_direction=”left” locked=”off” global_colors_info=”{}”]

Aerobic Exercise

Every journey starts with a single step. Depending on your prescription, aerobic exercise needs to be implemented in a strategic way into your program.

[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built=”1″ admin_label=”Tour CTA & Information Section” _builder_version=”3.22″ custom_padding=”4px|0px|85px|0px|false|false” global_colors_info=”{}”][et_pb_row column_structure=”1_2,1_2″ admin_label=”Tour CTA & Information Row” _builder_version=”3.25″ custom_padding=”||0px|||” global_colors_info=”{}”][et_pb_column type=”1_2″ _builder_version=”3.25″ custom_padding=”|||” global_colors_info=”{}” custom_padding__hover=”|||”][et_pb_cta title=”Exercise Prescription” button_url=”@ET-DC@eyJkeW5hbWljIjp0cnVlLCJjb250ZW50IjoicG9zdF9saW5rX3VybF9wYWdlIiwic2V0dGluZ3MiOnsicG9zdF9pZCI6IjEzMSJ9fQ==@” button_text=”GET STARTED” _builder_version=”4.10.4″ _dynamic_attributes=”button_url” header_font=”Noto Serif|700|||||||” header_font_size=”44px” header_line_height=”1.5em” body_font=”Noto Sans||||||||” body_text_align=”right” body_font_size=”17px” body_line_height=”2em” use_background_color=”off” custom_button=”on” button_text_size=”17px” button_text_color=”#ffffff” button_bg_color=”#ff4c00″ button_border_width=”10px” button_border_color=”#ff4c00″ button_border_radius=”100px” button_font=”Noto Sans|700||on|||||” button_use_icon=”off” button_alignment=”right” text_orientation=”right” background_layout=”light” max_width=”480px” max_width_tablet=”” max_width_phone=”” max_width_last_edited=”on|tablet” module_alignment=”left” header_font_size_tablet=”” header_font_size_phone=”34px” header_font_size_last_edited=”on|phone” button_text_color_hover=”#ffffff” button_border_color_hover=”#ff9e59″ button_bg_color_hover=”#ff9e59″ global_colors_info=”{}” button_text_size__hover_enabled=”off” button_one_text_size__hover_enabled=”off” button_two_text_size__hover_enabled=”off” button_text_color__hover_enabled=”on” button_text_color__hover=”#ffffff” button_one_text_color__hover_enabled=”off” button_two_text_color__hover_enabled=”off” button_border_width__hover_enabled=”off” button_one_border_width__hover_enabled=”off” button_two_border_width__hover_enabled=”off” button_border_color__hover_enabled=”on” button_border_color__hover=”#ff9e59″ button_one_border_color__hover_enabled=”off” button_two_border_color__hover_enabled=”off” button_border_radius__hover_enabled=”off” button_one_border_radius__hover_enabled=”off” button_two_border_radius__hover_enabled=”off” button_letter_spacing__hover_enabled=”off” button_one_letter_spacing__hover_enabled=”off” button_two_letter_spacing__hover_enabled=”off” button_bg_color__hover_enabled=”on” button_bg_color__hover=”#ff9e59″ button_one_bg_color__hover_enabled=”off” button_two_bg_color__hover_enabled=”off”] [/et_pb_cta][et_pb_image src=”https://exrx4cancertemp.mysites.io/wp-content/uploads/2021/08/sportive-coach-looking-at-stopwatch-and-clipboard-2ZFLU8H.png” alt=”Personal Trainer” title_text=”Fitness Trainer for Androgen Deprivation Therapy” _builder_version=”4.10.4″ _module_preset=”default” global_colors_info=”{}”] [/et_pb_image][/et_pb_column][et_pb_column type=”1_2″ _builder_version=”3.25″ custom_padding=”|||” global_colors_info=”{}” custom_padding__hover=”|||”][et_pb_text _builder_version=”4.10.4″ text_font=”Noto Sans||||||||” text_font_size=”17px” text_line_height=”2em” link_font=”||||||||” ul_font=”||||||||” ol_font=”||||||||” quote_font=”||||||||” header_font=”||||||||” header_2_font=”||||||||” header_5_font=”Noto Sans|700|||||||” header_5_text_color=”#ff6b5a” header_5_font_size=”20px” header_5_line_height=”1.2em” global_colors_info=”{}”]

“Research shows that the right prescription can provide a significant benefit to you during your treatment.

[/et_pb_text][et_pb_text _builder_version=”4.10.4″ text_font=”Noto Sans||||||||” text_font_size=”17px” text_line_height=”2em” link_font=”||||||||” ul_font=”||||||||” ol_font=”||||||||” quote_font=”||||||||” header_font=”||||||||” header_2_font=”||||||||” header_5_font=”Noto Sans|700|||||||” header_5_text_color=”#ff6b5a” header_5_font_size=”20px” header_5_line_height=”2em” global_colors_info=”{}”]The right exercise prescription can stimulate your body to produce its own medicine internally via your immune system response. The right schedule of resistance, impact and aerobic exercise causes the release of this medicine through your internal biochemistry, which has the capacity to drive direct structural adaptation and repair. By retaining muscle muscle mass and strength you can reduce mortality by 41% during your treatment. Resistance and impact training is the most researched and proven means to improve muscle mass and strength during ADT (Source: Industry-Presented Webinar: Exercise as Medicine for Cancer )[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built=”1″ admin_label=”Bar Counters Section” _builder_version=”4.10.3″ use_background_color_gradient=”on” background_color_gradient_start=”rgba(255,255,255,0)” background_color_gradient_end=”#ffffff” background_color_gradient_direction=”1deg” background_color_gradient_end_position=”92%” background_color_gradient_overlays_image=”on” background_image=”https://exrx4cancertemp.mysites.io/wp-content/uploads/2021/08/doing-warm-up-exercises-senior-modern-stylish-man-6SGBVJQ.jpg” background_position=”center_right” custom_padding=”2px|0px|1vw|0px||” global_colors_info=”{}”][et_pb_row admin_label=”Bar Counters Row” _builder_version=”3.25″ width=”100%” module_alignment=”center” custom_margin=”35px|auto|171px|auto||” custom_padding=”27px|0px|0px|0px” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”3.25″ custom_padding=”|||” global_colors_info=”{}” custom_padding__hover=”|||”][et_pb_text _builder_version=”4.10.4″ _module_preset=”default” width=”96.1%” custom_padding=”|3px||20px|false|false” global_colors_info=”{}”]

THE RIGHT APPROACH

Your doctor knows best. Please consult your doctor and provide us with the best guidance to get you started. We don’t want to discourage you but we do want to give you a safe and effective program. Knowing if you have any comorbidities and what they are is important for prioritizing the mode of exercise you will perform and getting that critical clearance from your doctor to perform exercise is always a necessary means to getting started. What is good to know is that there aren’t any studies to our knowledge that show a detrimental effect of exercise on Cancer Patients. The dosage of exercise should be tailored to individual clients and address issues like fatigue, functional movement and time management and your doctor’s insight can help us on this. But what we do know in most cases is that exercise preserves physical function in prostate cancer patients while improving quality of life. Multi modal, modular exercise prescription adjusted depending on the metastases si[/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built=”1″ admin_label=”Useful Travel Trips” _builder_version=”3.22″ custom_padding=”12px|0px|12px|0px|true|false” global_colors_info=”{}”][et_pb_row _builder_version=”3.25″ custom_padding=”|||” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”3.25″ custom_padding=”|||” global_colors_info=”{}” custom_padding__hover=”|||”][et_pb_text _builder_version=”4.10.3″ text_font=”||||||||” text_font_size=”17px” text_line_height=”2em” header_font=”||||||||” max_width=”800px” max_width_tablet=”” max_width_phone=”” max_width_last_edited=”on|phone” module_alignment=”center” custom_padding=”|||” global_colors_info=”{}”]

Significant improvement in physical functioning based on an appropriate exercise prescription. Supervised exercise improves overall survival in Prostate Cancer Patients.

The exercise prescription is complex. It is tailored to ameliorate issues causing greatest morbidity and mortality. It is mixed mode with emphasis depending on capacity and priorities. Periodized within the week, month and quarter. Aerobic exercise is moderate and continuous and resistance is High Intensity Interval Training. Training is Autoregulated based on client’s energy level and capacity on the training day. Nutritional support improves treatement.

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If you have a computer and a decent internet connection, that is all you really need.

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Simple & Effective

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1. Private Appointments

Meet your trainer in an interactive online appointment with only you and your personal trainer.

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2. Consistant

Your Virtual Trainer can record their instruction for you to repeat in between live sessions.

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3. Effective

Supervised physical fitness programs have shown to be more effective than self directed programs.

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Exercise is being recognized as an important factor in improving quality of life as well as improving treatment efficacy and overall outcome of cancer treatment. We take that very seriously at The Virtual Personal Trainer and make sure that we are up-to-date on all new research regarding this area of cancer treatment.

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The Hybrid Personal Trainer

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Online & In-Person

Hybrid Personal Training is a cost effective way to get the weekly volume of workouts you need from a professional fitness coach.

The hybrid personal trainer is a very useful sub-segment of personal training and is evolving as more people learn how to host and join online appointments. Consistency is key in reaching your fitness goals. Having a personal trainer that can meet you online and in-person not only reduces the cost of larger fitness packages, it ensures greater success because simply meeting is easier and less time consuming.

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Consistency

Reaching your fitness goals requires that you are consistent in your workouts. Long breaks due to busy work schedule or vacations can take it yo-yoing toll on your workout program. Your hybrid personal trainer can train you in-person when you’re at home but see you online when you are away. This means that you can travel as much as you like and not miss a workout.

Convenient

Maybe you don’t want to re-schedule your whole life around your workouts. Finding a hybrid trainer means that you can workout when the urge strikes you. Online personal training appointments means that your trainer can be on call. I conduct my online PT sessions from home and it only takes a couple minutes to set up. If a client of mine wants to workout at 2:30pm and I’m not already in another session, it’s no problem.

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A Hybrid Personal Trainer combines online personal training appointments with in-person fitness training.

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Cost Effective

There are many people that won’t work out unless someone holds them accountable. Enter the personal trainer. I have created a ton of programs to reduce the cost to my customers, providing a supplementary aerobic schedule, giving them a workout of bodyweight HIIT exercises they can do at home, etc. But they will only do the workout when they have scheduled the appointment with me. Seeing a trainer 3 times a week or more for 45-60 minutes a pop can be expensive. Que the virtual personal training appointment. An online appointment can be as short as 15 minutes and could be a quick HIIT workout then sending you on a 30 minute walk or a 15 minute run. These shorter, supplementary virtual appointments still keep the client accountable but cost a lot less than 45 minutes in person.

Innovative

Training online isn’t better or worse than in-person, it is different. It makes you use a different set of fitness tools and flex some different grey matter. There’s not a lot of time for chit-chat in an online appointment so they move fast and I often use more basic equipment like kettlebells, bands and bodyweight exercises. My virtual personal training appoints by nature are just different than what I do in-person and are a great change up in my client’s programming.

Personal

There’s something about training in a studio and meeting a client online at their office or home that makes the sessions more personal. The professional relationship between a client and personal trainer is often strong, simply because your trainer is providing one of the most important things in your life; health. It’s not an invasive type of personal that I am talking about here, it is more of just a complete understanding of your client’s situation and you feel like, as a trainer, you are able to better meet your client’s needs when you get a glimpse of their work and home life.

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Hybrid Personal Training

Combines in-person and online appointments into one package or monthly cost.
Less expensive than an in-person package of an equivalent number of sessions.
Easier to meet your trainer on a consistent basis.
Great for an upredicatble schedule
Can be indoors or outdoors, weather and internet connection permitting.

Comparison is to an in-person personal training session.

[/et_pb_text][et_pb_counters _builder_version=”4.9.0″ percent_font=”||||||||” custom_margin=”-11px|||||” global_colors_info=”{}”][et_pb_counter percent=”50″ bar_background_color=”rgba(0,0,0,0.55)” _builder_version=”4.9.0″ title_font=”Noto Sans|700|||||||” title_font_size=”17px” title_line_height=”3em” percent_font=”||||||||” percent_text_color=”rgba(0,0,0,0)” percent_font_size=”3px” percent_line_height=”3em” background_color=”rgba(0,0,0,0.1)” background_enable_video_mp4=”on” background_enable_video_webm=”on” global_colors_info=”{}” background_enable_color_default=”on” parallax_default=”off” parallax_method_default=”on” bar_background_color_default=”#00a8ff” use_percentages=”on”]COST[/et_pb_counter][et_pb_counter percent=”100″ bar_background_color=”#000000″ _builder_version=”4.9.0″ title_font=”Noto Sans|700|||||||” title_font_size=”17px” title_line_height=”3em” percent_font=”||||||||” percent_text_color=”rgba(0,0,0,0)” percent_font_size=”3px” percent_line_height=”3em” background_color=”rgba(0,0,0,0.1)” background_enable_video_mp4=”on” background_enable_video_webm=”on” global_colors_info=”{}” background_enable_color_default=”on” parallax_default=”off” parallax_method_default=”on” bar_background_color_default=”#00a8ff” use_percentages=”on”]CONVENIENCE[/et_pb_counter][et_pb_counter percent=”95″ bar_background_color=”rgba(0,0,0,0.14)” _builder_version=”4.9.0″ title_font=”Noto Sans|700|||||||” title_font_size=”17px” title_line_height=”3em” percent_font=”||||||||” percent_text_color=”rgba(0,0,0,0)” percent_font_size=”3px” percent_line_height=”3em” background_color=”rgba(0,0,0,0.1)” background_enable_video_mp4=”on” background_enable_video_webm=”on” global_colors_info=”{}” background_enable_color_default=”on” parallax_default=”off” parallax_method_default=”on” bar_background_color_default=”#00a8ff” use_percentages=”on”]CONSISTENCY[/et_pb_counter][/et_pb_counters][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built=”1″ admin_label=”Useful Travel Trips” _builder_version=”3.22″ custom_padding=”12px|0px|12px|0px|true|false” global_colors_info=”{}”][et_pb_row _builder_version=”3.25″ custom_padding=”|||” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”3.25″ custom_padding=”|||” global_colors_info=”{}” custom_padding__hover=”|||”][et_pb_text _builder_version=”4.9.0″ text_font=”||||||||” text_font_size=”17px” text_line_height=”2em” header_font=”||||||||” max_width=”800px” max_width_tablet=”” max_width_phone=”” max_width_last_edited=”on|phone” module_alignment=”center” custom_padding=”|||” global_colors_info=”{}”]

Virtual Personal Training doesn’t require traveling to your trainer or the cost of them traveling to you. 30 Minutes a day is all you really need to improve health and without the burden of driving, parking and changing in a gym or studio, virtual personal training makes 30 minute a day workouts more available and time-cost effective.

If your virtual personal trainer can record the workout, you can repeat it multiple times before your next meeting. This makes virtual personal training even more cost effective and consistent.

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If you have a computer and a decent internet connection, that is all you really need.

Simple & Effective

1. Private Appointments

Meet your trainer in an interactive online appointment with only you and your personal trainer.

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2. Consistant

Your Virtual Trainer can record their instruction for you to repeat in between live sessions.

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3. Cost Effective

Appointments are generally 50% of the cost of in-person appointments. Made more cost effective when you count gas, time and gym membership dues.

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In Conclusion

Virtual Personal Training is growing into a huge industry in the next year. In previous years, poor internet connections and lack of understanding how to log into online meetings made progress slow. Now that virtual appointments have become commonplace, people are searching for a virtual personal trainer more frequently. Most of us have gained some weight since the lockdowns have started and will need accountability and professional direction to get back on course to a healthy lifestyle. Make sure you meet your trainer online before you purchase any costly packages, you want to know that they have the actual technology to hold a quality session. Also, you want to determine that your online trainer will be able to provide you with the right intensity in the online format. It is a skill than not everyone has acquired.

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Online Functional Movement Assessment

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Functional Movement Assessments are important for program design and well worth the initial investment.

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All too often we jump right into a workout plan with no plan at all. The first result is a lack of results and even worse, possible injury. To get the most out of your exercise prescription schedule an initial Functional Fitness Assessment.

There are strict assessments but these aren’t always necessary. I’m familiar with the Functional Movement Screen and others that require certification but I find that they are too restrictive in their application and many trainers will miss obvious dysfunction.

If you’d like an assessment from our online partner, The Virtual Personal Trainer, a lead trainer will take you through their online Functional Movement Assessment that goes over 7-9 different exercises, 1 to 3 reps each, to see your range of motion, any hitches in your giddy up and analyze what your fitness level is. There is a lot of science behind these types of assessments but unless you have a serious medical condition, a generalized understanding of imbalances in your anatomy, your range of motion and an idea of your level of fitness is all your virtual personal trainer needs to get your program started right.

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The Online Functional Movement Assessment

Single Leg Raise to Step: This movement allows us to see imbalance in your hips and determine if certain repetitive motion exercise will lead to injury.

Push Up: This is a staple exercise that helps determine general strength and fitness. Watching to see how your full kinetic chain reacts when engaged in this exercise produces a lot of information for a good personal trainer to work with.

3 Squat Variations: The squat is another staple that everyone should be able to perform correctly. I like to see a sumo squat (wide with toes out) a standard squat and a skier squat (feet and knees together). Watching a client squat in these three variations allows us to see patterns of dysfunction and is another key indicator of your level of fitness.

Inline Lunge: This is is a unique exercise that allows us to analyze patterns of dysfunction found in the squat. Your virtual personal trainer will be able to see how interrelated muscle groups work either together or independently. We like to see them working together.

Core Sit Up: A core sit up requires you to keep your spine straight from the Atlas bone down to the Coccyx. If this movement is broken it can identify poor cores strength and coordination.

Quadroplex: This is an information rich movement that shows off function/dysfunction in your kinetic chain and core stability. It’s an excellent exercise for bringing symmetry back to your frame and coordination throughout your core.

Bridge: This is a basic exercise that we use a lot in our training and allows us to see flexibility in your hips and glute strength from a supine position.

Supine Should Press: I don’t want to give away the secret because your Virtual Personal Trainer will need to see where the dsyfunction and imabalances are. However, this is a great exercise for reducing shoulder pain attributed to long hours at a computer, a common symptom we often tackle early in our programs to keep an obvious injury from occuring.

Comparison is to an in-person personal training session.

[/et_pb_text][et_pb_counters _builder_version=”4.9.0″ percent_font=”||||||||” custom_margin=”-11px|||||” global_colors_info=”{}”][et_pb_counter percent=”50″ bar_background_color=”rgba(0,0,0,0.55)” _builder_version=”4.9.0″ title_font=”Noto Sans|700|||||||” title_font_size=”17px” title_line_height=”3em” percent_font=”||||||||” percent_text_color=”rgba(0,0,0,0)” percent_font_size=”3px” percent_line_height=”3em” background_color=”rgba(0,0,0,0.1)” background_enable_video_mp4=”on” background_enable_video_webm=”on” global_colors_info=”{}” background_enable_color_default=”on” parallax_default=”off” parallax_method_default=”on” bar_background_color_default=”#00a8ff” use_percentages=”on”]DIFFICULTY[/et_pb_counter][et_pb_counter percent=”30″ bar_background_color=”#000000″ _builder_version=”4.9.0″ title_font=”Noto Sans|700|||||||” title_font_size=”17px” title_line_height=”3em” percent_font=”||||||||” percent_text_color=”rgba(0,0,0,0)” percent_font_size=”3px” percent_line_height=”3em” background_color=”rgba(0,0,0,0.1)” background_enable_video_mp4=”on” background_enable_video_webm=”on” global_colors_info=”{}” background_enable_color_default=”on” parallax_default=”off” parallax_method_default=”on” bar_background_color_default=”#00a8ff” use_percentages=”on”]INTENSITY[/et_pb_counter][et_pb_counter percent=”5″ bar_background_color=”rgba(0,0,0,0.14)” _builder_version=”4.9.0″ title_font=”Noto Sans|700|||||||” title_font_size=”17px” title_line_height=”3em” percent_font=”||||||||” percent_text_color=”rgba(0,0,0,0)” percent_font_size=”3px” percent_line_height=”3em” background_color=”rgba(0,0,0,0.1)” background_enable_video_mp4=”on” background_enable_video_webm=”on” global_colors_info=”{}” background_enable_color_default=”on” parallax_default=”off” parallax_method_default=”on” bar_background_color_default=”#00a8ff” use_percentages=”on”]CARDIO[/et_pb_counter][et_pb_counter percent=”25″ bar_background_color=”#ff4c00″ _builder_version=”4.9.0″ title_font=”Noto Sans|700|||||||” title_font_size=”17px” title_line_height=”3em” percent_font=”||||||||” percent_text_color=”rgba(0,0,0,0)” percent_font_size=”3px” percent_line_height=”3em” background_color=”rgba(0,0,0,0.1)” background_enable_video_mp4=”on” background_enable_video_webm=”on” global_colors_info=”{}” background_enable_color_default=”on” parallax_default=”off” parallax_method_default=”on” bar_background_color_default=”#00a8ff” use_percentages=”on”]STRENGTH[/et_pb_counter][/et_pb_counters][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built=”1″ admin_label=”Useful Travel Trips” _builder_version=”3.22″ custom_padding=”12px|0px|12px|0px|true|false” global_colors_info=”{}”][et_pb_row _builder_version=”3.25″ custom_padding=”|||” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”3.25″ custom_padding=”|||” global_colors_info=”{}” custom_padding__hover=”|||”][et_pb_text _builder_version=”4.9.0″ text_font=”||||||||” text_font_size=”17px” text_line_height=”2em” header_font=”||||||||” max_width=”800px” max_width_tablet=”” max_width_phone=”” max_width_last_edited=”on|phone” module_alignment=”center” custom_padding=”|||” global_colors_info=”{}”]

If your virtual personal trainer can record the workout, you can repeat it multiple times before your next meeting. This makes virtual personal training even more cost effective and consistent.

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If you have a computer and a decent internet connection, that is all you really need.

Simple & Effective

1. Private Appointments

Meet your trainer in an interactive online appointment with only you and your personal trainer.

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2. Consistant

Your Virtual Trainer can record their instruction for you to repeat in between live sessions.

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3. Cost Effective

Appointments are generally 50% of the cost of in-person appointments. Made more cost effective when you count gas, time and gym membership dues.

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button_two_border_width__hover_enabled=”off” button_border_color__hover_enabled=”on” button_border_color__hover=”#ff9e59″ button_one_border_color__hover_enabled=”off” button_two_border_color__hover_enabled=”off” button_border_radius__hover_enabled=”off” button_one_border_radius__hover_enabled=”off” button_two_border_radius__hover_enabled=”off” button_letter_spacing__hover_enabled=”off” button_one_letter_spacing__hover_enabled=”off” button_two_letter_spacing__hover_enabled=”off” button_bg_color__hover_enabled=”on” button_bg_color__hover=”#ff9e59″ button_one_bg_color__hover_enabled=”off” button_two_bg_color__hover_enabled=”off”][/et_pb_button][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built=”1″ fullwidth=”on” admin_label=”Header” _builder_version=”3.22″ background_color=”#b7b9c7″ custom_padding=”0px|0|0px|0px|false|false” locked=”off” global_colors_info=”{}”][et_pb_fullwidth_header title=”ONLINE PERSONAL TRAINING” subhead=”The 30 Minute Workout” text_orientation=”center” button_one_text=”GET STARTED” background_overlay_color=”rgba(0,0,0,0.26)” logo_image_url=”https://exrx4cancertemp.mysites.io/wp-content/uploads/2021/02/VPT_Theme_Logo.jpg” content_max_width=”90%” _builder_version=”4.9.0″ title_font=”Noto Serif|700|||||||” title_text_align=”center” title_font_size=”6vw” title_line_height=”1.1em” content_font=”Noto Serif|700|||||||” content_text_align=”left” content_font_size=”32px” subhead_font=”Noto Sans||||||||” subhead_text_align=”center” subhead_font_size=”30px” subhead_line_height=”2em” background_color=”rgba(255,255,255,0)” background_image=”https://exrx4cancertemp.mysites.io/wp-content/uploads/2021/02/Rachel-Training-at-the-lake.jpg” parallax=”on” parallax_method=”on” custom_button_one=”on” button_one_text_size=”20px” button_one_text_color=”#ffffff” button_one_bg_color=”#ff4c00″ button_one_border_width=”7px” button_one_border_color=”#ff4c00″ button_one_border_radius=”100px” button_one_font=”|700||on|||||” 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Online Personal Trainer

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The revolution happened while we were quarantining. Online Personal Training is here and it will be integral in the future of the industry.

A virtual or online personal trainer is a certified personal trainer that creates a custom workout for you to follow or meets you in an online appointment for a virtual personal training session.

There are lots of online personal trainers and they offer a lot of different services. Be careful you aren’t just paying for a pre planned workout. Many online trainers pick and choose from a library of pre-programed workouts. Choose a trainer that is actually designing every workout just for you.

Learn what your online training options are and how much you can expect to pay for the myriad services offered online today.

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Virtual Personal Training

A Virtual Personal Trainer is the equivalent of an in-person personal trainer. In a virtual personal training appointment you meet your trainer in an interactive online appointment. Your virtual trainer is showing you the exercises and sometimes doing them along with you, just like in a fitness studio or gym.

The Veteran’s Association has determined that online personal training appointments are just as effective if not more effective than traditional appointments. Their data shows that clients are more likely to be consistent in their online training program than when they have to meet in person.

A good virtual personal trainer will be able to provide 95% of the fitness population with a workout that is perfect for them.

Comparison is to an in-person personal training session.

[/et_pb_text][et_pb_counters _builder_version=”4.9.0″ percent_font=”||||||||” custom_margin=”-11px|||||” global_colors_info=”{}”][et_pb_counter percent=”50″ bar_background_color=”#000000″ _builder_version=”4.9.0″ title_font=”Noto Sans|700|||||||” title_font_size=”17px” title_line_height=”3em” percent_font=”||||||||” percent_text_color=”rgba(0,0,0,0)” percent_font_size=”3px” percent_line_height=”3em” background_color=”rgba(0,0,0,0.1)” background_enable_video_mp4=”on” background_enable_video_webm=”on” global_colors_info=”{}” background_enable_color_default=”on” parallax_default=”off” parallax_method_default=”on” bar_background_color_default=”#00a8ff” use_percentages=”on”]Cost 50%[/et_pb_counter][et_pb_counter percent=”50″ bar_background_color=”rgba(0,0,0,0.55)” _builder_version=”4.9.0″ title_font=”Noto Sans|700|||||||” title_font_size=”17px” title_line_height=”3em” percent_font=”||||||||” percent_text_color=”rgba(0,0,0,0)” percent_font_size=”3px” percent_line_height=”3em” background_color=”rgba(0,0,0,0.1)” background_enable_video_mp4=”on” background_enable_video_webm=”on” global_colors_info=”{}” background_enable_color_default=”on” parallax_default=”off” parallax_method_default=”on” bar_background_color_default=”#00a8ff” use_percentages=”on”]Time Commitment 50%[/et_pb_counter][et_pb_counter bar_background_color=”rgba(0,0,0,0.14)” _builder_version=”4.9.0″ title_font=”Noto Sans|700|||||||” title_font_size=”17px” title_line_height=”3em” percent_font=”||||||||” percent_text_color=”rgba(0,0,0,0)” percent_font_size=”3px” percent_line_height=”3em” background_color=”rgba(0,0,0,0.1)” background_enable_video_mp4=”on” background_enable_video_webm=”on” global_colors_info=”{}” background_enable_color_default=”on” parallax_default=”off” parallax_method_default=”on” bar_background_color_default=”#00a8ff” use_percentages=”on”]Transportation 0%[/et_pb_counter][et_pb_counter percent=”100″ bar_background_color=”#ff4c00″ _builder_version=”4.9.0″ title_font=”Noto Sans|700|||||||” title_font_size=”17px” title_line_height=”3em” percent_font=”||||||||” percent_text_color=”rgba(0,0,0,0)” percent_font_size=”3px” percent_line_height=”3em” background_color=”rgba(0,0,0,0.1)” background_enable_video_mp4=”on” background_enable_video_webm=”on” global_colors_info=”{}” background_enable_color_default=”on” parallax_default=”off” parallax_method_default=”on” bar_background_color_default=”#00a8ff” use_percentages=”on”]INTENSITY 100%[/et_pb_counter][/et_pb_counters][/et_pb_column][/et_pb_row][/et_pb_section][et_pb_section fb_built=”1″ admin_label=”Useful Travel Trips” _builder_version=”3.22″ custom_padding=”12px|0px|12px|0px|true|false” global_colors_info=”{}”][et_pb_row _builder_version=”3.25″ custom_padding=”|||” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”3.25″ custom_padding=”|||” global_colors_info=”{}” custom_padding__hover=”|||”][et_pb_text _builder_version=”4.9.0″ text_font=”||||||||” text_font_size=”17px” text_line_height=”2em” header_font=”||||||||” max_width=”800px” max_width_tablet=”” max_width_phone=”” max_width_last_edited=”on|phone” module_alignment=”center” custom_padding=”|||” global_colors_info=”{}”]

If your virtual personal trainer can record the workout, you can repeat it multiple times before your next meeting. This makes virtual personal training even more cost effective and consistent.

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If you have a computer and a decent internet connection, that is all you really need.

Simple & Effective

1. Private Appointments

Meet your trainer in an interactive online appointment with only you and your personal trainer.

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2. Consistant

Your Virtual Trainer can record their instruction for you to repeat in between live sessions.

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3. Cost Effective

Appointments are generally 50% of the cost of in-person appointments. Made more cost effective when you count gas, time and gym membership dues.

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Category Archives: Virtual Fitness

May, 2023

Let’s Find Out Exactly What We Are Lifting

Calculating Average Resistance Weight

When All Is Said and Done

Feb, 2023

1. Jumping Rope

2. Running

3. Dancing

4. Plyometrics

5. High-Impact Aerobics

Reduce your risk of Osteoporosis

Oct, 2021

STANDING SINGLE ARM ROW.

Diagram of the Exercise

SQUATTING 101

Aug, 2021

OUR ROADMAP

THE CLIENT

THE SETTING

THE COACHING

OUR VEHICLE

VIRTUAL TRAINING

PERIODIZATION

PROGRESSION

THE MOVING PARTS

RESISTANCE TRAINING

IMPACT TRAINING

Aerobic Exercise

“Research shows that the right prescription can provide a significant benefit to you during your treatment.

THE RIGHT APPROACH

Simple & Effective

1. Private Appointments

2. Consistant

3. Effective

More Reading

Feb, 2021

Online & In-Person

Consistency

Convenient

A Hybrid Personal Trainer combines online personal training appointments with in-person fitness training.

Cost Effective

Innovative

Personal

Hybrid Personal Training

Comparison is to an in-person personal training session.

Simple & Effective

1. Private Appointments

2. Consistant

3. Cost Effective

In Conclusion

More Reading

Feb, 2021

Functional Movement Assessments are important for program design and well worth the initial investment.

The Online Functional Movement Assessment

Comparison is to an in-person personal training session.

Simple & Effective

1. Private Appointments

2. Consistant

3. Cost Effective

More Reading

Feb, 2021

The revolution happened while we were quarantining. Online Personal Training is here and it will be integral in the future of the industry.

Virtual Personal Training

Comparison is to an in-person personal training session.

Simple & Effective

1. Private Appointments

2. Consistant

3. Cost Effective

More Reading