Learn how to conduct the classes of functional training, HIIT, boot camp and other types of High intensity interval training. Here, the format for all types of classes will be same. You may alter the work load time, rest period, exercises and sets.
Before going to set up a functional class or HIIT class, you must acquire knowledge about functional training and high intensity interval training (HIIT).
How to conduct a Functional or HIIT class?
Understand a few guidelines and the importance of following these will definitely ease your puzzles to start a new class.
Medical history
It is extremely important to have an idea of medical history before giving a start to any workout session. For example, if a client suffers from high blood pressure, hypertension or any other cardiac condition, he cannot be offered a very high intensity workout. Hence, designing a list of suitable low intensity exercises is a must in such cases.
Recent injury
It is also crucial to become aware of recent injuries, before set up a session. For instance, if a client has a recent ankle twist and comes for session next day, he cannot be asked for HIIT workout as it will increase more strain. Therefore, to understand the recent injuries is very important to plan the workouts smoothly.
Therefore, by asking you may keep a record of your client’s recent health condition or any recent health injuries. It actually aids you to modify the workout plans for your client.
Warm up
A warm up session is very essential before starting any physical activity. The principle purpose of warm up session is to prevent injuries by increasing the body core and muscle temperature. It also intensifies the rate of energy production that increases reflexes and lowers the time it takes to contract a muscle.
How to start warm up?
You may perform a session of 8 to 10 minutes of warm up. This includes,
4 to 5 minutes cardio
3 to 4 minutes mobility
1 to 2 minutes intense cardio
Check this simple warm up routine video. https://www.instagram.com/tv/B-m1fYzp3YN/?igshid=1daqgu0do5vn3
Explanation and demonstration
Before starting HIIT circuit you require to comprehend all the exercises as well as How many exercises? How many seconds for on (work load) or how many seconds for off (rest period)? etc. Moreover, keep all the equipments ready before performing the circuit.
While conducting a class, it is very necessary to explain and demonstrate all the exercises you will perform. Make everything handy right before starting the session.
Clarify the doubts by asking your clients once you complete an explanation or demonstration of any exercise.
Start the main workout
Explain clearly about an exercise before begin a workout session. You may plan for a session of 25 to 35 minutes. While conducting the class, provide your assistance to help clients if they are confused or making wrong forms. Also, your motivation is much needed throughout the session.
Water breaks
You may suggest 1 to 2 minutes of break in between the workouts. For example, if you have a 30 minutes session and one circuit is going to take 5 minutes, keep a rest period after 3 circuits (like after 15 minutes).You can manage the rest period, according to your workout plan.
Cool down stretches
It is quite essential to do cool down stretching after completing any physical activity.
Stretching may give you many benefits such as muscle strength and flexibility to maintain a range of motion in the joints. Conversely, if you avoid it, the muscles get shortened. As a result, they become weak and tight. An weak muscle is unable to extend for executing any simple activity.
You may do 8 to 10 minutes of cool down stretches.
Check this simple cool down routine video. https://www.instagram.com/tv/B-2clruJAhq/?igshid=iw6ulo6orjel
So these are the simplest and easiest techniques to conduct a functional or HIIT class.