Fitness, Personal Training, & Exercise Science

11 Closed Chain Exercise For Legs and Knees Closed-chain exercises, like squats and lunges, are effective for strengthening the legs and knees while reducing the risk of injury. These exercises engage multiple muscle groups and joints simultaneously, promoting better stability, balance, and functional movement. This article explains the benefits of closed-chain exercises, how they compare to open-chain movements, and why they are a great choice for leg and knee rehabilitation or strength training. Closed-Chain Exercises and Open-Chain Exercises One interesting idea in exercise and rehabilitation divides exercises into closed chain and open chain. Chains are links of body parts, such as foot, ankle, knee, and hip during walking. In a closed chain the end of the chain farthest from the body is fixed, such as a squat where your feet are fixed and the rest of the leg chain moves. In open chains the end is free, such as in a seated leg extension. Closed and open chain exercises provide somewhat different benefits. Closed-chain exercises tend to emphasize compression of joints, which helps stabilize the joint, such as your knee during the upright stance phase of squats. Open-chain exercises tend to involve more shearing force, parallel to the joint; for example, during a leg extension your knee is never under compression forces. Closed chains tend to involve more muscles and joints than open chains and lead to better coordination around each structure, which improves overall stability. Learn How to Become a Certified Personal Trainer Online in Less Than 6 Months Why Choose Closed-Chain Knee Exercises? Closed-chain knee exercises are excellent for several reasons: Joint Stability: These exercises create compressive forces that stabilize the knee joint, reducing the risk of strain or injury. Functional Movement: Closed-chain exercises mimic everyday movements like standing, walking, or squatting, making them more applicable to daily life. Lower Risk of Injury: Closed-chain knee exercises are generally safer than open-chain movements, as they distribute stress across multiple joints and muscle groups, decreasing the load on any single point. Better Muscle Activation: These exercises often activate larger muscle groups, like the quadriceps, hamstrings, and glutes, making them effective for overall leg strengthening. Here is a selection of the top and less well-known exercises for an all-around leg workout that you can add to your routine, especially if you are recovering from a knee injury. Top Closed-Chain Exercises for Knee Health Here are some of the best closed chain exercises for knee strength and stability: 1. Squats Squats are a staple in any strength training routine and a classic closed-chain exercise for the knee. They engage the quads, hamstrings, glutes, and core, improving leg strength and knee stability. Perform bodyweight squats or use added resistance like dumbbells or a barbell for increased difficulty. 2. Lunges Lunges are a versatile closed-chain movement that challenges the muscles of the legs and hips while promoting knee stability. Forward, reverse, and lateral lunges all target the knee differently, making them ideal for balanced development and rehab. 3. Leg Press The leg press machine allows for a safe, controlled closed-chain exercise. By pressing through your feet, you engage the major leg muscles and improve knee extension while maintaining a stable, supported position. 4. Step-Ups Step-ups are a functional exercise that simulates walking or climbing stairs, making them excellent for knee rehabilitation. This closed-chain knee exercise works the quadriceps, hamstrings, and glutes, enhancing balance and stability. 5. Glute Bridges Though often overlooked, glute bridges are a beneficial closed kinetic chain exercise for the knee. By pressing the feet into the ground, you activate the posterior chain, including the hamstrings, glutes, and lower back, which can contribute to better knee function. Lesser Known Closed-Chain Exercises for Knee Health Standing weight Shift Stand with your feet shoulder width apart, weight equally distributed, and knees slightly flexed. Shift you body weight so that it is all on your right leg, although you keep both feet on the ground. Hold five seconds, then shift so your weight is transferred to your other leg and hold for five seconds. Shift back and forth, and continue for one or two minutes. Quad Dips Stand with your feet shoulder width apart, using a door frame or counter top for balance, at first. Slowly flex your knees about 20 to 30 degrees and hold for 10 seconds. Then straighten up to full extension. As you flex and go into bent knee positions, be sure you keep your knees straight out in front over the top of your foot, and not allow your knee to bend inward toward your big toe. Start with a few reps and build up as much as you can tolerate. As your strength improves gradually shift your weight so that most of it is on your weaker side, while you use the other one primarily for balance. Wall Sits With your feet about 18 inches form a wall and under your shoulders, lean your back against the wall and slowly slide down the wall until your knees are about 45 degrees flexed. Hold as long as you can then return to your starting position. One-Legged Quad Dips Repeat the above quad dip exercise, but lift your stronger leg off the floor and perform the exercise with all your weight on the weaker leg. Initially you may need a hand hold to help your balance. Eventually, though, you should progress so that you develop better balance without help. Lateral Step-Ups Place a four to six inch block, or a phone book, on the floor, place your foot on the weaker side on the block and lift the toes on your stronger side so that you don’t push off with them, then slowly step up on the block and then slowly step down, touching the ground with the heel of your stronger side first. You should do most of the work with your weaker leg, and repeat as you can tolerate and slowly build repetitions. Stork Stand Stand on your weaker leg, holding the other leg in the air and your

6 Best Exercises to Boost Your Client’s Weight Loss Efforts Fitness Trainers– You think you’ve got it: the perfect blend of strength training exercises that’ll help your client achieve their dream body. But when you send it over to your client? They aren’t entirely convinced. And when probed, they reveal that they’re “desperate to lose weight” and “because the plan only contains strength training exercises, it doesn’t seem like it’ll help me get back to my pre-pandemic weight.” Ouch. Read on for suggestions on how to respond to your client’s concerns—and the six exercises you should consider including in their workout plan to help with their weight loss efforts.  Learn How to Become a Certified Personal Trainer Online in Less Than 6 Months Highlight the Benefits of Strength Training for Weight Loss You should first address your client’s misconception that strength training wouldn’t help them lose weight fast. And when doing that, you’ll want to build your message upon the following points: Energy balance is the ultimate determinant of weight: Many clients mistakenly believe special workout programs or exercises geared toward weight loss exist. But the truth is that weight loss comes down to sticking to a calorie deficit. They can’t lose weight too fast: Make it clear that you understand your client’s desperation for weight loss. Then, remind them that getting all “fast and furious” about shedding the weight can do them more harm than good. Losing weight too quickly (i.e., more than one to two pounds weekly) puts your client at risk of many health problems, including muscle loss and nutritional deficiencies. Muscle mass maintenance is crucial: Cardio burns more calories per session for sure. But it doesn’t help with (and could even potentially hurt) muscle mass maintenance or growth. That isn’t ideal. Muscle mass preservation in a calorie deficit helps with not only metabolism rates but also appetite regulation. Both of which are key to helping your client keep their weight loss results. 6 Calorie-Intensive Exercises for Weight Loss Awesome. Now your client’s fully aware of the benefits strength training exercise can bring for their weight loss efforts. That said, that doesn’t mean you can leave their program be. The following six exercises could help them “shift the needle” toward effective weight loss (while remaining within the recommended, safe limits, of course)—so to speak. These exercises combine resistance training and cardio elements, so your client effectively harnesses cardio’s calorie-burning powers, plus strength training’s muscle mass maintenance benefits. A quick note: You shouldn’t program these exercises into your client’s workout routine exclusively. They’re intense and can cause recovery issues when done excessively. Jump Rope There’s a reason skipping is well-loved by pro athletes everywhere—from MMA fighters to famous footballers, from bodybuilding legends to CrossFit competitors. It’s ideal for conditioning and is incredibly versatile. Think about how intense the exercise is. Your client will have to use their shoulders and arms to turn the rope at a quick pace while their legs (think: quads, hamstrings, and calves) and glutes work hard to keep up. The exercise also calls for core involvement. So, is it any surprise to know that skipping can help an average 140-pound woman burn up to 318 calories every 30 minutes? That said, your client might become bored with the movement’s repetitive nature. So here are three things you could do to up the “fun factor” for your client: Add intermediate or advanced skipping movements (e.g., double-under) once your client has mastered the basics of jump rope. Get your client to perform the exercise in a HIIT format (e.g., 30 seconds of all-out skipping, followed by 20 seconds of rest). Mix up when your client performs it (e.g., get your client to perform it as a warm-up exercise instead of a finisher exercise). Rowing Does your client struggle with a history of knee injuries? If yes, consider programming in rowing as it will help your client work at the highest intensity possible with the lowest impact on their joints.  As a full-body workout, rowing targets 85% of the body’s muscles—including the legs, arms, back, and core. Meaning? It helps increase your client’s strength and cardiovascular capacity simultaneously (i.e., involves both cardio and strength-training elements).  But how does that translate to its calorie-burning abilities? Impressively well, it appears. Research shows that the metabolic requirements of an interval rowing workout are similar to what’s experienced during MMA training. Plus: A man weighing 183 pounds (83 kg) can expect to scorch around 377 calories from a 30-minute row session. Unfortunately, though, many people in the gym perform the exercise with poor technique—reducing its effectiveness while significantly increasing the likelihood of injuries. That’s why you should make sure your client does the following when they row: Keep a neutral upper back: If your client rounds their upper back, they’re letting their shoulders do all the work. So, instead, get them to retract their shoulders slightly and engage their core. A good coaching cue to give them would be “open your chest.”  Pull the oar to the region below the chest: The overreliance on the rear delts (one of the smallest muscle groups around) means that your client wouldn’t last long enough on the machine to realize its weight loss benefits. Instead, get your client to pull the oar to their stomachs; this shifts the load to their bigger, stronger mid-back muscles. Battle Ropes Don’t look down on this equipment-light exercise: A 2015 study found that just ten 15-second bursts of battle ropes can lead to the same degree of heart rate increase as an all-out full-body sprint in participants! What about calories? Well, it appears that just 10 minutes on the battle ropes can help your client torch up to 120 calories! Here are a few pointers that’ll help your client maximize calorie-burn (along with safety) through the exercise: Ensure there’s slack in the ropes: The amount of slack in the rope determines the load—having your client move away from the anchor point decreases exercise intensity while stepping toward

How to Start a Fitness Side Hustle Starting a fitness side hustle is an exciting way to blend your passion with opportunity. It’s a chance to share your enthusiasm for health and wellness with others and earn some extra income on the side. The fitness industry is rife with possibilities for those eager to guide others towards their health goals, create engaging content, or lead energizing workouts.  This guide is here to help you navigate the wide array of possibilities in fitness side hustles. It will inspire you to find one (or more!) that aligns with your interests and passions, all while generating some extra cash. We’ll cover inspiring ideas, practical steps to make your vision a reality, and key points to keep in mind as you embark on this rewarding journey.  If you’re looking to share your fitness passion with a broader audience, supplement your income, or test the waters before diving into a full-time career, you’re in the right place. Let’s take this step together to turn your fitness enthusiasm into a successful side hustle.  Why Start a Fitness Side Hustle?  Flexibility and Freedom  One of the most appealing aspects of launching a fitness side hustle is the unparalleled flexibility it offers. You’re not tied down to a conventional schedule or location. This freedom means you can tailor your business to fit seamlessly into your life, not the other way around. Whether it’s early mornings, late evenings, or weekends, you decide when and where you work, allowing you to roam freely within the bounds of your personal and professional life.  Potential for Additional Income  Embarking on a fitness side hustle opens up avenues for extra income that can significantly supplement your primary earnings. With strategic planning and dedication, this venture can evolve from just a side job to a substantial income stream. The key lies in choosing a niche that resonates with your passion and expertise and  scaling your client base to maximize your financial gains.  Pursuing Your Passion  A fitness side hustle allows you to dive deep into your interest in health and wellness. It’s not just about personal gain; it’s an opportunity to make a meaningful impact on others’ lives. By guiding clients towards their fitness goals, you contribute to their journey of transformation, empowering them to lead healthier, more vibrant lives. This pursuit of passion is not only fulfilling but also enriches your understanding and appreciation of the fitness world.  Personal Growth and Skill Enhancement  Running a side business in the fitness industry is a journey of continuous learning and self-improvement. It challenges you to expand your knowledge base and skill set, from nutrition and exercise science to coaching techniques and business management. This growth is not confined to professional domains; it spills over into personal development, enhancing your resilience, communication skills, and ability to inspire and motivate others.  The Essential Business Course for Health and Wellness Entrepreneurs Gain the skills needed to build and run a thriving, lucrative health and wellness business. Learn More Popular Fitness Side Hustle Ideas  Side Hustle #1: Transitioning to Part-Time Personal Training  A lot of people choose this well-known road. As a side job, part-time personal training can be a great way to make money while pursuing your fitness interests. Depending on your personal goals and ambitions, it could even turn into a full-time career. You can skip ahead if you already have a personal training or fitness teaching certification. Those who are interested in turning this side job into a bigger business, on the other hand, should follow these steps to set themselves up for success:  How to Get a Job as a Part-Time Personal Trainer or Fitness Coach   Obtain a Certification: If you’re not already certified, enroll in a good certification program. American Fitness Professionals Association (AFPA) has a number of certifications, including many in personal training and fitness, that are accepted by other organizations in the fitness industry and offer great value for money.  Specialize: If you want to stand out in the market, you might want to focus on a specializations like pre- and postnatal exercise, health coaching, or holistic nutrition. AFPA has specialty certifications in these areas that can help you better meet your clients’ wants and interests.  Get Real-World Experience: Look for opportunities to work as an intern or to shadow experienced trainers at exercise centers or gyms in your area. This practical training is very helpful because it gives you a better understanding of how a personal trainer works and interacts with clients every day.   Get Clients: You can start getting clients by making connections in your neighborhood, using social media, and offering free sessions. It might seem hard to get your first client, but remember that every great trainer has to start somewhere!  Factors That Affect Income Potential  As a part-time personal trainer, your income will depend on a number of things, including:  Clientele: Your wealth can be directly related to how many clients you have and how often you work with them.  Fees: It’s important to set prices that are competitive when first starting out, but don’t undervalue yourself.  Consider the rates in your area and the value you offer clients that no one else does.  Structure: You can make more money by offering different types of sessions, such as group sessions, semi-private training, or online coaching.  To make more money, you need to build a good reputation for getting results and giving clients great experiences. As you take these steps, keep in mind that the path to becoming a part-time personal trainer can be both a starting point and a potential path to afull-time job in fitness, depending on your goals. Follow this link to find more useful tips.  By giving these factors some thought, you can start your journey as a part-time personal trainer in a way that sets you up for future growth and success in the fitness industry.  Side Hustle #2: Bootcamps and Outdoor Fitness Side Hustles  If you’re into exercise and want

Have a Client Struggling with Poor Posture? Here’s How to Fix It When you meet a new client, one of the first things you should look out for is their ability to maintain proper posture. In addition to being an aesthetic concern (i.e., that impacts your client’s self-esteem), poor posture can also increase your client’s risk of sustaining injuries during strength training. For instance: A “hunched over” posture can severely impact a client’s shoulder overhead mobility. They’ll find pressing any load straight overhead, like in the barbell overhead press, to be a challenge—and will likely end up compensating for this fault by arching the lower back. And in turn, increase the risk of disc bulges and back pain. And that’s just one exercise! Thus, highlighting the urgent need to fix a client’s postural misalignment. But how? Find out in this article. Learn How to Become a Certified Holistic Health Coach Online What Does Poor Posture Look Like? It’s impossible to explain what poor posture looks like without first covering the basics of “good posture.” So, let’s start there. The key to good posture lies in the spine’s three natural curves—at the neck, mid-back, and lower back. Proper posture should maintain these curves but not increase them. Meaning? When standing, your client’s head should be squarely above their shoulders, and the top of their shoulders should be over the hips. Take a look around the gym the next time you’re in, and you’ll quickly come to realize that most people struggle with the following posture problems (which you might already be familiar with but simply didn’t know the corresponding terminology): Forward head: Also known as “text neck.” Refers to a specific type of posture where the head is positioned in front of the body’s vertical midline. Kyphosis: Also called the “hunchback posture.” Refers to an exaggerated curvature of the upper back (i.e., the thoracic spine) where the shoulders are rounded forward. That said, an important thing to note is that these two poor postures don’t have to occur separately. It’s common for people to display both stooped, rounded shoulders and a bent-forward neck at the same time. There’s a name for this: “upper crossed syndrome.” What Causes Upper Crossed Syndrome? The development of upper crossed syndrome comes down to two things: Overactive muscles: Specifically, the upper traps and chest muscles become overactive (i.e., “tight”)—and are now pulling the shoulders into the forward-rounding position. Weak, underactive muscles: The surrounding counter muscles become underused and weakened due to the overactive muscles mentioned above. These muscles include the rhomboids, along with the middle and lower traps, which are all responsible for pulling the shoulders back into the neutral position. But wait. How does this “muscular imbalance” develop in the first place? Barring medical reasons like osteoporosis, the primary contributing factor to the upper crossed syndrome is poor posture, specifically sitting or standing with the head forward for prolonged periods. Activities that promote this problematic postural position include: Computer use Mobile phone usage Driving Reading Biking In some cases, a client who’s overenthusiastic about training their chest can also run into this postural issue—since, as mentioned, the pecs can begin to pull the shoulders into the forward position. This is particularly so when the back is relatively undertrained. How to Fix Poor Posture To address the upper crossed syndrome, you’ll have to implement a routine for your client that achieves two important things: Strengthen the underactive muscle groups (i.e., rhomboids, along with the middle and lower traps) Stretch out the “overly tight” muscles  Strengthen the Weakened Muscles Before diving in, it’s crucial first to cover the anatomy of the traps and rhomboid muscles. The trapezius (i.e., “traps”) is a broad, flat, and triangular superficial back muscle that extends from the back of the head and neck to the shoulder. It consists of three parts: the upper traps, middle traps, and the lower traps. On the other hand, the rhomboids are upper back muscles that connect between the spine and each of the two shoulder blades. They lie deep beneath the traps. As such, exercises that help target the middle and lower traps will also activate—and strengthen—the rhomboids. Note: Most clients simply don’t know how to train the rhomboids, plus the middle and lower traps. Something useful to tell your client would be that, on any back movement, they can gauge which part of the back they’re targeting by referencing their arm path. The smaller the angle between their elbows and the back, the lower the back region it targets (i.e., lower traps). Accordingly, here are the best exercises you should have your client do—so they’ll build up the necessary strength in their mid- to lower-back region. Exercise 1: Meadows Row The Meadows Row is one of the best unilateral back exercises that’ll help strengthen your client’s middle traps in a balanced manner. To set up this exercise for your client, you’ll need to secure a barbell in a landmine attachment (or simply in a corner formed by two walls). If you’re adding weight plates to the barbell, make sure to use smaller ones (e.g., 11 pounds instead of 25 pounds). This helps your client maximize the range of motion they’d get with the exercise. A few important coaching cues to give when your client is performing the Meadows Row: Initiate the movement by squeezing the shoulder blades—pulling through the “back” instead of with the arms and driving the elbow back. Maintain a neutral spine while keeping the hips and knees stationary. Keep the elbow angle around 60 to 80 degrees (relative to the back) throughout the movement. Exercise 2: Chest-Supported Dumbbell Row   Another exercise that helps target your client’s middle traps is something called the chest-supported dumbbell row. This is an especially great option for clients who struggle to get into a bent-over position (as is required in the Meadows Row) because of tight hamstrings or a weak lower back. The additional stability provided by placing their chest against the incline bench allows your

Fitness Trackers and Smartwatches: Can They Improve Your Client’s Health? It wasn’t all that long ago when all “wearable fitness technology” meant was a simple pedometer—capable only of measuring an individual’s step count. But now? Technology has advanced so significantly that there are two separate categories of wearables: “Traditional” fitness trackers: Capable of monitoring activity, steps, speed, sleep, heart rate, blood pressure, and breathing. Smartwatches: Beyond tracking health and fitness data, smartwatches also offer smartphone features, like texting, calling, and other app integrations. As such, thinking of something fitness wearables can’t do between the two categories is honestly a challenge. Now, did that get you all excited about the prospect of getting your client to buy one so they’d stay motivated and on track to reach their fitness goals? Well … you might want to hold off that thought for a little while. Yes, fitness wearables can provide valuable health insights and, thus, serve as a motivating factor. But they’re also plagued with accuracy and mental well-being issues. So, here’s a deep dive into the pros and cons of wearable fitness technology—structured around their features—that’ll help you decide if it’s suitable for your client.   Become a Certified Holistic Nutritionist Online in 6 Months or Less Daily Step Count You’re likely no stranger to the health benefits maintaining a high level of non-exercise activity thermogenesis (NEAT) can bring for your client: less risk of metabolic syndrome, cardiovascular events, and death from all causes are just a few examples. The only problem? With “work-from-home” still the default arrangement, your client will likely spend the greater part of their days inactive. That’s where wearable fitness technology comes in. While your client may suspect that they’re generally inactive throughout the day, seeing the actual number of steps they take from a full day of staying in (e.g., 500) can truly motivate them into getting off their couch and hitting the recommended 10,000 to 12,000 steps a day. However, this also brings up a con of using fitness wearables: They’re known to undercount, or arguably worse, overcount the number of steps a client takes in a day. Smartwatches and activity trackers use motion sensors to determine step count. Unfortunately, that also means that they’re prone to registering steps in error from subtle movements (e.g., washing hands, preparing food, or using the computer mouse) and even vibrations that affect the body (e.g., from riding in a car). Here are a few tips that’ll help your client maximize the accuracy of their daily step counts: Wear on the nondominant hand: Your client’s dominant hand will likely be more active (e.g., stirring a pot or operating machinery), so there will be more opportunities for mistakes. Ensure a tight fit around the wrist: If the fitness wearable flops around on your client’s wrist, they’re more likely to get false step counts. Log non-active times: If possible, have your client log their before and after step counts when they spend an extended period being inactive (e.g., working). They can then deduct the “false steps” from their day’s total count. Energy Expenditure  Many fitness trackers can also help your client calculate the number of calories they’ve burned in a day. Imaginably, this can help them get a better sense of their calorie balance—which is particularly important for clients looking to lose weight. A disclaimer, though: Activity trackers and smartwatches are notoriously inaccurate at counting calories burned during exercise and throughout the day. According to a series of studies from 2017, nearly all fitness wearable devices involved (including FitBit Surge, Apple Watch, and the Microsoft Band) hovered around a 25% margin of error when counting calories burned. To put that into perspective, a 25% margin of error means that your client only burned 2,000 calories—even though their activity tracker (or smartwatch) tells them that they’ve burned 2,500 calories. As a weight management specialist, let’s say you’ve determined that your client would do best by eating 300 calories fewer than their total daily energy expenditure (TDEE). So, guess how much they’re going to eat if their activity tracker tells them that they’ve burned 2,500 calories? That’s right: 2,200 calories. And that, sadly, brings them right into a calorie surplus. Worse still, research also shows that people tend to reward themselves with decadent foods and large portions after exercising (particularly cardio)—and that they often eat back all of (if not more than) the calories they burned during the session. Of course, the accuracy of your client’s fitness wearable at estimating energy expenditure is pretty much beyond your control. But what you can do, instead, is to have your client track their food intake. This decreases the likelihood of them over-compensating for their physical activity. And speaking of which … Calorie Intake Thanks to app integrations, many smartwatches can help make nutrition-tracking as simple as tapping a few buttons. An obvious upside associated with this is it empowers your client with the knowledge of what they’re putting into their bodies (e.g., number of calories, macronutrient split, vitamins, and minerals), plus how that affects them. In turn, this provides your client with a clear idea of where their “problem areas” are—and where to make changes. However, it’s also worth noting that finding a nutrition app that accurately reports calories is an arduous task. A 2019 study, found that all five evaluated apps (including MyFitnessPal, Noom Coach, and Lose It!) failed to represent various nutritional information accurately. Honestly, though, this isn’t a dealbreaker. Instead of viewing nutrition logging as a tool to track the absolute values of calories, you could—instead—help your client see it as a tool to develop healthy eating habits (especially for those who’re not looking to lose weight).  Take this 2013 study published in the International Journal of Behavioral Nutrition and Physical Activity, for example. Researchers found that participants who tracked their diet for eight weeks ate two more servings of vegetables a day than they did at the beginning of the study. Look Out for Signs of Obsession Beyond data accuracy issues,