Take a sneak peak at how I determine where a client should start and how to advance their fitness program as they improve.
Welcome to Happy and Able, where I'm on a mission to empower busy moms like you to reclaim strength and confidence through fitness. I understand that you're juggling a thousand things, from caring for your family to managing a career to deciding what's for dinner and everything in between. That's why I aim to help you find the health tip, tricks, and routines that actually work for your busy life. In this blog post, I'll introduce you to the ACE IFT model and show you how I use it as a basic structure to transform your fitness journey into an achievable and fulfilling experience.
ACE Integrated Fitness Model: A Quick Overview
The American Council on Exercise (ACE) has developed a comprehensive model known as the Integrated Fitness Training (IFT) model. This model serves as the backbone of my approach at Happy and Able. It's designed to provide a systematic and holistic approach to fitness, ensuring that every aspect of your health and well-being is considered. This IFT Model has two primary components: Cardiovascular Training and Muscular Training.
Within each of these major categories are three levels of focus. Let's start by exploring Cardiorespiratory Training.
Cardiorespiratory Training: Base, Fitness, & Performance
Cardiorespiratory Training (CT or Cardio) is focused on developing the cardiac (heart) and respiratory (lungs) systems. You can think of walking, swimming, running- any exercise that gets your heart pumping and leaves you breathing heavier. CT helps your heart and lungs do their jobs better by sending oxygen-rich blood to your muscles and organs. This makes it less likely for you to have heart problems like heart attacks and strokes and helps keep your blood pressure in check. Doing cardio exercises also makes you feel less tired and more able to handle everyday activities. Plus, it can make you feel happier by reducing stress, anxiety, and sadness. So, in simple terms, doing cardio exercises regularly is like giving your body a big boost to stay healthy and active for a long time.
The IFT model gives three phases of CT training:
Base: This phase is focused on developing an aerobic base, specifically for clients who have been inactive for a while. Some goals of this phase are to establish consistent efforts in movements and increase cardiorespiratory endurance.
To be more specific, if a client isn't regularly engaging in 20 minutes of cardio at least 3 times a week, she would start here in the Base phase. We're often tempted to jump right in to high-intensity activity after taking a break from workouts, but by easing in with a slower approach we can avoid burnout, minimize DOMS (delayed onset muscle soreness), and keep movement a fun, rewarding experience.
A client advances from the Base phase when they are performing CT for 20 minute bouts, 3-5 days per week.
Fitness: The fitness phase focuses on aerobic endurance- this means a client is ready to train longer and more frequently. This is a great time to introduce formats like HIIT or Bootcamp-style workouts. It's also an ideal time to consider events like a 5k or open-water swim race.
As a trainer I'm especially looking to develop self-efficacy in this phase. That means I'm helping clients learn the "why's" to the workout and the "how's" in terms of form and execution. Most of the general population will stay in this phase long-term.
Performace: Those with goals focused in endurance sport and events will advance to phase 3, or performance training. Some examples of performance-level goals include qualifying for the Boston Marathon or finishing top-five in a large event.
In this phase we'd work together in high-intensity sessions tailored to your event. Training programs may be longer, with periodization to optimize micro- and macro-phases.
Muscular: Functional, Movement, Load/Speed
Muscular training, often known as strength training or resistance exercises, offers a host of benefits. It helps to build and tone muscles, which not only improves appearance but also boosts metabolism, helping with weight management. Strengthening muscles also improves joint stability and reduces the risk of injuries, especially as we age. Additionally, it promotes better posture and supports daily activities by increasing overall strength and endurance. Beyond the physical advantages, muscular training contributes to increased bone density, better blood sugar control, and improved mental health, making it a crucial component of a healthy and active lifestyle.
Again, the IFT defines 3 phases of Muscular Training (MT):
Functional: Similar to the "base" phase in CT, the functional phase focuses on the basics- posture, stability, balance, core function, etc. The primary goals are to establish regular training sessions and preparing clients to perform ADL (activities of daily living) in a safe and effective way.
Movements in the phase will often be bodyweight exercises and will advance as the client masters presented skills with proper form, but functional movements are a vital part of an effective fitness routine and should be continued through any workout program.
Movement: This phase is designed to help clients develop good movement patterns without compromising proper posture or joint stability. There are five basic movement patterns we focus on- bend and lift, single-leg movements, pushing, pulling, and rotational movement. These 5 movement patterns allow us to live a physically independent life.
Depending on the client's ability, we continue with bodyweight exercises, but add weight or resistance as the client masters a specific move. We'll also work to increase your range of motion (or ROM) and control/stability in these movements.
Load/Speed Training: Phase 3 is designed for those who want to train for muscle growth, speed, or any other goal that requires quick/powerful force production. Some example of load/speed goals may include body building, hypertrophy, sprinting, power lifting, etc.
External resistance (or the weight your moving) will need to increase to encourage muscle growth and adaptation in this phase. You may also need to increase the frequency of your workouts to achieve your goals.
Using the ACE IFT Model: Making it Work
When it comes to application, the ACE IFT Model serves as a frame for building your very own fitness program. Together we'll collaborate to determine your current abilities and goals, and determine a good starting point for you that won't leave you burnt out and totally dead in 2 weeks.
Using the model helps to pin point what we should working on to maximize your time and make sure you're not wasting your energy on a program that won't work. It helps me design workouts that focus on specific developments, as well as assessments to track your progress.
At Happy and Able, I understand that being a busy mom doesn't mean you have to put your fitness goals on hold. With my ACE IFT model-based approach, I'm here to help you regain your strength and confidence. and empower you to take care of the things and people that matter most... all while becoming the healthiest and happiest version of yourself.
Sign up today and discover how fitness can truly transform your life as a busy mom for the better!
-Madison
Commentaires