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The Future of VR Gaming

Virtual realityits role in Obesity Prevention & Rehab

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Virtual reality and “Games For HealtH”

IIt’s ironic that computer and console games — one of the major

influences for moving people toward a sedentary lifestyle may be the

very thing that will influence obesity prevention and reverse

inactive lifestyles in the future. Current research studies involving

virtual reality and computers has turned sedentary viewing into

physically active participation and is expanding into exercise and

physical rehab.

For our look at current trends in virtual reality and “VR gaming,” as

it’s referred to, we were very fortunate to interview Dr. Albert “Skip”

Rizzo and Senior Research Associate Belinda Lange, Ph.D. from the

Institute for Creative Technologies at the University of Southern

California. Their work on virtual reality and movement is cutting edge

and holds vast potential to help a multitude of people suffering from

obesity, cognitive and motor impairment, brain injuries and even post

traumatic stress disorders.

Technology evolution has brought Virtual Reality Gaming into

the mainstream and is expanding exponentially because it

allows people to be fully engaged in the games instead of just a

participant. Movement goes hand-in-hand with VR Gaming

and a variety of applications are surfacing specifically for

rehabilitation, where specific repetitive body motions are required

for physical improvement.

If you already have VR Gaming systems at your facility these features

will give you an idea of what’s coming next and if you don’t, they will

give you a great overview of why you should look into getting some.

CEO/PublisherOnSite Fitness

fitnessOnSiteFitness & Aquatics For NonprofitsApril/May 2011 VOL. 6 NO. 2

OnSite Fitness40101 Monterey Ave., Ste B-1 #328

Rancho Mirage, CA 92270760-610-6770

www.onsite-fitness.com

CEO/Publisher

Chris Ballard760-610-6770 • chris@onsite-fitness.com

Managing Editoramy sCanlin, m.s.editor@onsite-fitness.com

Art DirectorsaBrina Karlsen

Circulation DirectorKaren Ballard

subscriptions@onsite-fitness.com

Assistant to the PublisherPhyllis Foster

editorial Board

steve BeCKerJCC Association

Bonnie BerK, R.N., M.S., R.Y.T.YWCA Carlisle

Kerri lee BrownMerrithew Health & Fitness

steve ChaseFitness Flooring

Bryan GreenAdvantage Fitness Products

Pauline ivens, MSAqua Aerobics Unlimited

Zane moore, CSCS,*DCentral Bucks Family YMCA

tammy Petersen, BS, MSEAmerican Academy of Health and Fitness

reBeCCa PFeiFFer, JD, MPHPfeiffer Fitness

sheryl rosaSouth Shore YMCA

miChael sCott sCudderFitness Facility Consultant

Beth shaw, E-RYT, BS, CMTYogaFit Training Systems

wayne westCott, PhD, CSCSFitness Research Center, Quincy College

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April/May 2011 VOL. 6 NO. 2

fitnessOnSiteFitness & Aquatics For Nonprofits

Contents“Innovations in Programming”

C o l u m n s & f e a t u r e s

ONSITE FITNESS (ISSN 1932-8788) is published bimonthly (6X) in Feb/Mar, April/May, June/July, Aug/Sept, Oct/Nov and Dec/Jan by Virtual Productions LLC, 40101 Monterey Avenue, Ste B-1 #328, Rancho Mirage, CA 92270, (760) 610-6770, www.onsite-fitness.com. SUBSCRIPTIONS: Distributed without charge to qualified YMCA, YWCA and JCC staff members in the United States. International subscription rate is $65 for 6 issues. Send subscription requests and address changes (please include old mailing label) to OnSite Fitness, 40101 Monterey Avenue, Ste B-1 #328, Rancho Mirage, CA 92270. For faster service visit us online at www.onsite-fitness.com. BACK ISSUES: $10.00 each. POSTMASTER: Send address changes to: OnSite Fitness, 40101 Monterey Avenue, Ste B-1 #328, Rancho Mirage, CA 92270. Copyright © Virtual Productions, LLC, 2011. All Rights Reserved. Reproduction in whole or in part without permission is prohibited. OnSite Fitness™ is a trademark of Virtual Productions LLC.

10 “HEALTHy HEART MONTH” AT THE KATz JCCBy Rob Kiewe

18 INSTITUTE FOR CREATIVE TECHNOLOgIES AT USCVirtual Reality and its role in Obesity Prevention and Rehabilitation

22 VR gAMINg THE PAST, PRESENT ANd FUTUREApplications in Fitness are Expanding Exponentially By Amy Scanlin

26 PROdUCT FOCUS: OCTANE FITNESSSeated Elliptical Trainers for a Full Body Workout

30 PILATES: MAT PROgRAMMINgLeading The Way In Mind/Body ProgrammingBy Carol Tricoche

32 STRENgTH INdExThe Facts on Slow Speed Strength TrainingBy Wayne Westcott, PhD, CSCS

34 INdUSTRy NEwS: JCC’SPlant Your Way to Israel, 2011 Maccabi Games Fundraiser

departments

4 Publisher’s Note8 Editorial Board13 Preferred Vendors 14 Branch & Center News

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Editorial Board

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1 Steven Becker, Health, Physical Education and Recreation ConsultantJCC Association of North AmericaSteven Becker is a graduate of UCLA with a teaching credential in education. Prior to working at JCC Association, Becker was the fitness avvnd aquatics director at the Marcus JCC of Atlanta, Ga., for four years, and the Westside JCC in Los Angeles, Calif., for 15 years. While in Los Angeles, he was the high school swim coach for three-time Olympic gold medalist Lenny Krayzelburg, as well as coach of the U.S. Junior Swim Team in the Pan-Am Maccabi and World Maccabi Games. Becker was recently honored as one of the top professionals in Aquatics International’s Who’s Who in Aquatics.

2 Bonnie Berk, MS, RN, ERYT, HNB-BCBonnie is a Board Certified olistic Nurse, Master Personal Fitness Trainer, and Yoga for Health Teacher with a Master’s Degree in Health Services and Wellness Promotion. She is a pioneer in the field f pre- and postnatal fitness and cur ently conducts her classes at the YWCA Carlisle in Carlisle, Pennsylvania.

Bonnie founded the medically proven Motherwell® Fitness Programs now offered through prestigious health care and fitness acilities in the US and abroad. She also developed the Army’s Physical Fitness Program for Pregnant Soldiers, produced two award-winning videos and wrote the book: Motherwell® Maternity Fitness Plan , (2005), published by Human Kinetics, Inc.

3 Kerrie Lee Brown, Vice President, Communications - Merrithew Health & Fitness®Kerrie Lee Brown is a magazine consultant, motivational speaker, writer and editor. Throughout her ten-year career in the health and fitness indu try, she has written hundreds of articles on exercise, nutrition, beauty, athletics, and weight-loss. Prior to joining Merrithew Health & Fitness, Kerrie was Vice President, Publishing and Communications for FAME Media Group and the World Natural Sports Organization. Kerrie is also the former Editor-in-Chief of Oxygen – Women’s Fitness magazine, and the Founding Editor of American Health & Fitness magazine. Kerrie holds a Bachelor of Arts, Communication Studies and Political Science Degree from Wilfrid Laurier University, as well as a Bachelor of Applied Arts, Graduate Journalism Degree from Ryerson Polytechnic University. Today she continues to promote a healthy lifestyle through smart mind-body fitness

4 Steve Chase, General Manager of Fitness Flooring Steve is a 26-year Fitness Industry veteran. He has been involved in introducing numerous Group Exercise and floori g products to the market, including Step Reebok, Resist-A-Ball, and most recently, The Ramp.

5 Bryan Green, President - CEO, Advantage Fitness ProductsAFP services include facility planning, design, supply, service, and support in several industry verticals including Hospitality, Professional & Collegiate Sports, Universities & Schools, Municipal & Residential Development, Corporations & Government Organizations, YMCAs and JCCs.

Green is a frequent industry and public speaker on the subject of effective fitness acility design and facility operational strategies. Additionally, Green has served as an editorial advisor and contributing writer for numerous publications including Fitness OnSite, Hotel Executive, Fitness Management, Home Gym Magazine, Resort & Recreation, and Shape Magazines. Green graduated from California State University of Northridge with a Bachelor of Science in Business Administration and Marketing.

6 Pauline Ivens, M.S.Pauline Ivens’ number one goal is to provide the highest quality education in a positive learning environment. Pauline travels nationally and internationally teaching and training water exercise instructors, as well as writing and designing new materials for water exercise education. In 1997

Pauline was awarded the Aquatic Fitness Professional Global Award for excellence in aquatic fitness l adership and education. Pauline is certifiedby AEA and ACE, and is a Training Specialist for the Aquatic Exercise Association. She is also a Watsu® Practitioner.

7 Zane Moore, CSCS,*DZane Moore is the President/CEO for the Central Bucks Family YMCA, a progressive YMCA in Doylestown, PA serving over 16,000 members. He is an 18 year veteran of the Health and Fitness industry holding positions as a Regional and National Sales Manager for major fitness equipme t manufac-turers, and as the former CEO and Founder of FitLife Total Fitness. Zane has served as a wellness consultant for numerous schools, colleges, and organizations. He is a 1992 graduate of West Chester University in PA.

8 Tammy Petersen, B.S., M.S.E.Tammy is the Founder and Managing Partner for the American Academy of Health and Fitness. She has had an interest in improving the quality of life for older adults for more than 15 years and has written two textbooks on older adult fitness and des gned corresponding training programs. Tammy’s educational background includes Bachelor of Science degrees in both marketing and economics from Pittsburg State University, Pittsburg, Kansas. She holds a Master of Science in Education in the area of health and fitness,with an emphasis in geriatrics, from the University of Kansas, Lawrence, Kansas.

9 Rebecca “Boo” Pfeiffer, J.D., M.P.H.Rebecca “Boo” Pfeiffer formerly served as a health policy specialist in the U.S. Department of Health and Human Services. Now the owner of Pfeiffer Fitness, Pfeiffer has developed the comprehensive Poolates instructor education program, lectures on a variety of wellness topics and consults for equipment manufacturers. She has written and contributed to many publications and was recently named by Self as one of the top 6 trainers in the U.S. Based in Miami, Pfeiffer trains an elite international clientele, on land and in the water, from professional athletes to senior citizens.

10 Beth Shaw, E-RYT, BS, CMTBeth Shaw is the Founder of YogaFit Training Systems Inc., a leader in Mind Body Education. Beth is the author of YOGAFIT (Human Kinetics 2001), a best seller and she just released the second book in January 2009. She has appeared on numerous television programs including The Big Idea, ShowTimes Penn & Teller, E’Style Network, CNN, NBC & MSNBC. Beth presents at all major yoga & fitness onferences worldwide. She holds a degree in Business from L.I.U. and numerous yoga, fitness and body mindcertific tions. Beth has been featured in Time, Entrepreneur, USA Today, More, Prevention, Self, Glamour and fitness & oga magazines.

11 Michael Scott Scudder, Founder and Owner, Health Club EnterprisesMichael Scott Scudder, founder and owner of Michael Scott Scudder’s Health Club Enterprises, works as an advisor, coach and trainer to health clubs and fitness p ofessionals in the areas of marketing, sales, business development, management, profit enters and retention. His career in fitness tarted in 1976 when he was the Group Recreation Director for the famed Mohonk Mountain House in New Paltz, NY and subsequently was named one of the top ten health club managers by Club Industry in 1989. Through published articles in a variety of journals, and trainings around the world, Mr. Scudder has affected thousands of businesses with his creative and innovative ideas.

12 Wayne L. Westcott, Ph.D., C.S.C.S. Wayne L. Westcott, Ph.D., C.S.C.S., teaches exercise science and directs the fitness esearch center at Quincy College in Quincy, MA. He serves as a strength training consultant for numerous organizations and as an editorial advisor for several magazines. Wayne has authored/co-authored 24 books on strength training, and written chapters in both the NSCA and ACE Personal Trainer Certific tion Textbooks.

Sheryl Rosa, B.S. Director of Services for the Disabled, South Shore YMCASheryl Rosa holds a B.S. in Exercise Physiology from the University of Massachusetts in Boston. As director of the Partnership Program, she develops exercise programs for disabled members, researches and purchases adaptive exercise equipment, and works in collaboration with medical professionals and physical therapists. In addition, she is currently part of the First Five research project that is investigating the effect of activity-based therapy on quadriplegia.

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10 OnSite Fitness | Heal t Hy Hear t

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Rob Kiewe, Health and Wellness Director Betty and Milton Katz JCC

With a nod to the American Heart Association’s (AHA) Heart Health Month, the staff at the Betty and Milton Katz JCC in Cherry Hill, NJ created an event that makes a big impact for members and the community at large. About fi e years ago, through an initial outreach with a local chapter of the Heart Association for a kid’s Hop-a-Thon event has subsequently grown into a full month of numerous activities each February. Over the years, the Katz JCC Healthy Heart month has grown to include multiple events, community awareness programs and fundraisers, special fitness classes,healthy eating programs and more. The feeling of camaraderie amongst JCC members coupled with the feel good emotion in doing something positive and charitable for the JCC and the American Heart Association, makes this event one that everyone can relate to in some fashion.

The success of the Healthy Heart events can be attributed to the efforts, collaboration and true passion of the fitness taff of the Katz JCC, and their fellow colleagues in the agency. Our Assistant Fitness director / Group Exercise coordinator Jayne Miller Morgan has taken the program to new heights and her overall enthusiasm has been contagious. Along with her colleagues, she has taken the program and added new elements, introduced new opportunities and grown the program to become something we are all proud of and

something that continues to evolve annually.

The HistoryLike many JCC’s, a few years back we looked to highlight each month with a fitness elated theme to keep our members connected. February had some stand alone events (JCC Spin-a-Thon was the initial one) but in last few years, the

efforts intensified a ency wide; partnerships formed and subsequently

the event has grown into a month-long annual celebration and community

awareness event.

The event grows annually as JCC departments continually challenge themselves to devise new creative ways to get or keep their individual populations involved with a program or programs and a connection to the overall Healthy Heart theme of February. But, as a large community center with numerous events or activities for ages 3 years to mature adult, participation is the key. Further, the added options of buying cardboard hearts (displayed around the building), the nationwide “Wear Red” and “Red Dress pin” promos also invite anyone to get involved and / or make a donation to this worthy cause, the fight against heart disease.

The February 2011 edition of Healthy Heart was clearly our best yet with special marathon exercise activities for the community. This year included the 8th annual JCC Spin-a-thon (indoor cycling) with 75 participants, the 1st annual Zumba-Thon (150+ participants) and the 2nd annual Yoga-Thon (80 participants), open to the community, to go

at the Katz JCCFebruary is

“HealTHy HearT MonTH”

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along with Wiffleball ournament, Early Childhood Hop-a-thon (for 250 + kids), after school kids Kick-a-thon (soccer), JCC Sharks Swim team lap-a-thon, blood pressure screenings, chair massage, healthy menu choice options with the café, the local movie premiere of “Chow Down” and “Food 101”, etc. to round out the fabulous month.

Our JCC recently went through a H&W facility expansion project in 2008, much to the delight of our membership, so, accordingly the proceeds of the Healthy Heart month are now split between American Heart Association and the JCC H&W capital campaign, further ensuring that all members can relate in some fashion to the cause and feel good about participating.

An active Special Needs (Achieving Community Hopes and Dreams) department of our agency provides many wonderful opportunities for community members who require this option. This group typically comes up with good interactive activities to help participate in the month long event and this year they chose to shoot baskets and generated dollars for their efforts as a group. Again our ultimate goal is participation by everyone in our agency constituency, so the fact that this group also participates is truly heartwarming for all.

year round events Makes year round FunWe have numerous special events throughout the year in our agency; a community wide 3 on 3 basketball tournament which raises monies for youth basketball programs at the JCC and supports the Jim Valvano Foundation for cancer research. A large special needs component (“Open Hearts / Open Doors”) at our summer camps, Festival of Arts Books and Culture, Lenny Krazylburg Swim Academy, JCC 5-K Road Race, Kids Triathlon, Jewish Film Festival, etc. So whether it be health

and wellness or other agency departments, a number of special events are established throughout the calendar year (some large, some small but all equally important) -but the Healthy Heart month long celebration touches many people, invites all departments to participate and work together to promote healthy lifestyles, highlight our February calendar and build community spirit.

at the Katz JCC

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Fundraising and DonationsAs a non-profit a ency – fundraising is often a goal (or necessity) for our J – but the true goal of the Healthy Heart month program is two-fold; ie; raise awareness of heart disease and promote healthy lifestyles and help to raise monies for the ongoing fight against heart disease. We encourage people to donate to the cause (ie; sell hearts either in memory or honor of a friend, family or loved one, the marathon group exercise events, “Wear Red Day” for the staff, sell “Red Dress” pins, earmark program fees from the activities to AHA) but while charitable fundraising is clearly a piece of the month (and we’d love to raise more dollars) truth be told, awareness and participation is our real goal.

Many community partners (Retail stores, Shop Rite, Trader Joes, Bagel store, Bike shop, Philadelphia 76ers, tickets) assist us with donations, door prizes and support which is wonderful

and much appreciated and also gives the event a true community feel. The fruit giveaway also held during the month (2 – 3 days a week) is actually something we do on a regular basis at our agency as a JCC member added benefit and isvery well received. This practice began approximately 3 years ago during the renovation / expansion project of our Health and Wellness facilities at our JCC. The practice was ultimately created as another feel good benefit or our members during the inevitable inconvenience of our construction work – (ie; Fresh fruit Tuesdays / TGIF – Thank God it’s Fruit – Fridays) and due to the positive feedback has remained as a staple of our ongoing member appreciation throughout the year.

The Planning StagesIn some cases, large community wide special events require 4 - 6 months planning to handle the necessary logistics. The

JCC staff comes together in November to begin the early stages of outlining Healthy Heart month and decides on what the programs and events are for the upcoming February, and then meet monthly leading up to the event to coordinate populations served, marketing efforts, outreach, etc. to ensure a positive collaborative experience for all.

The H&W staff take the lead on much of the event, but each department works together to enhance or provide appropriate activities for their specific roup or population (Early Childhood, Children and Family,

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Special Needs, Adult, Teens, etc.).

This year the JCC group ex instructors came together as a active team (both to support their supervisor and the agency) and took the group exercise piece to new heights (Spin-a-thon, Zumba-thon, Yoga-thon were all big hits) promoting it among their class participants and working together to ensure a positive outcome for all on the day of event and the efforts certainly paid off.

Helpful hints for starting something similar in your community include; look to create an event or enlist in a cause that you feel passionate about as it makes it more meaningful for all parties involved. If possible, form partnerships with community agencies that can assist in your efforts and take advantage of available resources. If applicable, involve the whole JCC staff and community members in the cause, as it becomes a true team effort and builds camaraderie in the group.

Remember, JCC members like to have FUN, they enjoy participating in special classes or events along with others, but admittedly feel good and more attached if it benefits acause or charity they feel strongly about. Also, events like this must in some way differentiate themselves from the regular routine class they are already participating in, ie; marathon, special theme, guest instructor, etc. but something to set it above the norm and give them a reason to participate and pay added fee and a charity or worthwhile cause is usually a true win-win for everyone.

Through increased creativity and planning, February’s Healthy Heart program continues to be a success at the Katz JCC and an event members often look forward to. Bringing the community together and raising awareness for a disease that impacts many makes Healthy Heart month an important event with special meaning. Adding elements of FUN and bringing something NEW to our members encourages all to get involved and feel good about doing so. Healthy Heart month will continue to be a popular event at the Katz JCC and our staff will continue to raise the bar in providing fitness, FUN and educ tion for all.

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14 OnSite Fitness | Br anch n e w s

Branch& Center News

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Hunterdon County YMCA Knows How to

Party!Why should little kids have all the fun when it comes to birthday

parties? That’s the question Flemington New Jersey’s Hunterdon County YMCA pondered, and then they designed an any-occasion fitness pa ty especially for teens and adults. With options of indoor cycling, yoga/pilates, Group Power, kickboxing, cardio dance and more, the fitness pa ty can be tailored to the needs of the group. It also includes a decorated party room, setup and cleanup, healthy snacks and

of course, the instructor led fitness class

No need to settle just because you are “of a certain age,” now everyone can celebrate with their favorite friends and favorite fitness class. nvite your friends to dance or cycle, or breathe deeply and celebrate their age. Then, of course, eat cake! “Our Group Groove class is the most requested party class,” says Karen Kloss, Fitness Coordinator. The party planner can pick their favorite instructor, their favorite music tracks and really have a great time.

The party can also be thought of as just a private class, no occasion necessary. It’s really just a great way for friends to get together, do something healthy and fun and the Y is a conduit for doing so.

OSF

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FGroup Exercise Marathon at the Greater Wichita YMCA

For the benefit f their Strong Kids 2011 campaign, the Northwest Branch of the Greater Wichita YMCA hosted a Group Exercise Family Fitness Marathon, and wow, was it a full day of fun! With 15 class options, participants could cycle, zumba, step, kick, stretch, strengthen their core and more in the name of good health and a good cause.

The event lasted 3.5 hours and the Kid Zone stayed open for the entire event. The Y had a minimum suggested

donation of $25 for adult members, $35 for adult non-members, $15 for youth members and $50 for the whole family, but they also challenged participants to raise more. With the money benefiti g local Strong Kids and after school programs as well as providing scholarship assistance for more than 65,000 local kids and adults, members stepped up to the plate and raised $4,650! These donations are so important in this economy with so many more in need of scholarships. The Northwest Y thanks their generous members and participants for making the Family Fitness Marathon a great day! OSF

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TCharlotte and Dick Levin JCC in Durham NC Green Building for a Healthier Future

The new JCC in Durham, NC is about three quarters of the way through construction and is already making news with its cutting edge design and use of green building techniques. Working towards a LEED (Leadership in Energy and Environmental Design) certific tion, Gurlitz Architects incorporated natural light to limit the need for daytime overhead lights, deep overhangs to reduce summer indoor temperatures but enhance solar gain in the winter months, and builders are using locally produced materials when possible.

“This is will surely be an award-winning building as it is both beautiful and green. Having a LEED certifiable buildi g was a top priority for the PJC because it is a priority for the Jewish community. Our donors want to know that we are building a sustainable center where we value green building practices like locally sourced materials, strategies to minimize construction waste and highly-efficie t building systems,” says Byrna Rapp, Co-Chair for the Partnership for a Jewish Center.

The building’s energy management system is also anticipated to boast a 30% improvement over ASHRAE (American Society of Heating, Refrigerating and Air-Conditioning Engineers) standards, protecting indoor air quality.

The environmentally friendly design doesn’t just stop at the building. The landscaping as well will be environmentally friendly with native plants, cis-terns to collect and recycle rain water to irrigate the landscaping, and erosion control is in place to protect the fragile Neuse River Basin from offsite silt infilt ation. “The Jewish Federation is committed to green operations beyond the building itself so they consider environmental impact when sourcing paper products, selecting furniture and specifying finishes. There will be recycling stations throughout the building and bike racks to encourage bikers,” says Rapp.

With 260 founding members of the new JCC, Durham is excited for the opening of their new facility, knowing that sustainable designs, both inside and out, will not only protect the environment but our health!

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Body Training Systems Takes Hunterdon County YMCA Group Fitness to a New Level

The Hunterdon County YMCA has offered pre-choreographed “Group” fitness classesby Body Training Systems since 2008. Says Karen Kloss, Fitness Coordinator, “These classes are great, the music is great, the trainers at Body Training Systems are fantastic and there is science behind the design of their programs.”

Group programs have been credited with increasing the group fitness pa ticipation at the Y by huge amounts, with the most popular being Group Groove, a dance based program with a fusion of club, urban and Latin styles. Additionally, they offer Group Kick which is a fusion of martial arts and boxing, Group Step and Group Power, a barbell strengthening program.

The Hunterdon County Y brought Body Training Systems trainers to their facility for their initial training. Since then, instructors have motivated and encouraged members who love the classes to also get certified, inc easing their instructor base and taking those members from connected to the Y to committed.

One thing that Kloss appreciates from a quality control standpoint is that all the instructors receive the same training and must pass the same requirements in their video demonstration of class teaching skills. She also appreciates the great customer service she receives from her Body Training Systems coach. Together they work on their Group schedule and their coach provides guidance when needed. “I’ve been really happy with the customer service of Body Training Systems,” she says. “This is really a great company offering a fantastic variety of classes. People see that they work and love the results!” OSF

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Virtual Reality and its role in Obesity Prevention and Rehabilitation

18 OnSite Fitness | USC VIr t Ual real Ity r ehab

FFifteen years ago, one would have never imagined where the world of computer games would go. For those of us introduced to Pac Man and Frogger at a young age, the strides in technology are really amazing. No longer are we playing games while sitting on the sofa with a joystick, we are now up, off the couch and playing them with our body’s movements. A sedentary activity has become an active activity and that active activity is moving into exercise and even rehabilitation of an injured body.

Dr. Albert “Skip” Rizzo, with the Institute for Creative Technologies at the University of Southern California, along with Belinda Lange, Evan A. Suma and Mark Bolas have published studies on these very subjects for the Journal of Diabetes Science and Technology and report that the improvements in speed and power, graphics and image rendering, display systems, body tracking, interface technology and more offer many options in creating low-cost Virtual Reality (VR) systems.

New research in the areas of using VR gaming to benefit ognitive and motor impairments following strokes, brain injuries and other neurological disorders, pain reduction and even post traumatic stress disorders shows promise that VR will transform the future of psychology, neuroscience, occupational and physical therapy to name a few disciplines, not to mention creating physical

InstItute for CreatIve teChnologIes at usC

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activity for the treatment of obesity. To further explore the functionality of VR in these areas, a new discipline called Clinical

Virtual Reality has formed in this burgeoning field

games for health

The “Games for Health” movement is based on the premise that we are motivated to do more and try harder if we are motivated by digital gameplay. This novel area of research is getting a lot of attention in part because in 2009 it was estimated that 67% of American households had purchased gaming software and because of the potential promise that the Games for Health movement holds. If more kids are playing video games, more will be engaged by games requiring physical movement (kinetic games or exergaming) in order to play. It is also important to note that in looking at human behavior, anything that can help gravitate a person from a painful event (painful therapies and even exercise if there is a negative connotation associated) is helpful. That internal dialogue can be disheartening. However, studies of brain function are showing that even as one goes through a painful experience while they are distracted by VR, pain is dramatically reduced.

VR can also help assess a user’s stage of behavioral change as well as educate and manage reactions to food choices and portion control, another potentially useful area to explore. A benefit f VR is that it can provide stimulation and feedback simultaneously making it a fantastic teaching tool for any number of therapies.

As the research and development of these games creates more cost effective and easier to use equipment, the accessibility of such programs is increasing. A July 2010 National Institutes of Health-Department of Defense workshop entitled Virtual Reality Technologies for Research and Education in

Obesity and Diabetes looked at these technologies as a tool to enhance lifestyle change.

Immersive technologies

With immersive technologies, much like a fl ght simulator can train a pilot’s reactions under controlled stimuli, VR has the capability to assess and treat a variety of cognitive, emotional and motor functioning. In the computer simulated world of VR, the “outside” world is replaced with a “simulated” world to guide the users’ experience.

Virtual Reality and its role in Obesity Prevention and Rehabilitation

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non-immersive technologies

Non-immersive technologies, such as those experienced in home-based systems provide dynamic digital content options even though they do not shut out the real world. Gone are the days where a 3D user interface was required to sense vigorous body movements and translate those movements into a game’s input signal. Today, off the shelf web cameras can track movement of light emitting diodes on handheld devices and provide feedback to the user on their performance as well as motivation. These are particularly useful in tracking smaller movements, helpful in rehabilitation settings, however the ability of the webcam to track larger movements necessary for exercise and weight loss activities is not quite there yet.

One way larger body movements are successfully sensed is through off-the-shelf gaming consoles. As a matter of fact, in a recent study “watching television and playing video games while seated increased energy expenditure by 20 +/- 13% and 22 +/- 12% above resting values, respectively. When subjects were walking on the treadmill and watching television, energy expenditure increased by 138 +/- 40% over resting values. For the activity-promoting video games, energy expenditure increased by 108 +/- 40% with the EyeToy (Sony Computer Entertainment) and by 172 +/- 68% with Dance Dance Revolution Ultramix 2.”

It should be noted that while these home based systems do increase cardiovascular function, with today’s technology, overall, they do not do so enough to be considered equivalent to playing the actual sport, nor do they provide the recommended amount of activity for children… yet. While they can provide a real incentive for behavior change, with today’s technology, for the most part games should be considered a compliment to a fitness p ogram, not a substitute for one. New ideas for improving user experience and outcomes include imbedding education on weight management into consumer based VR games.

limitations of today’s home Based technology

Part of the reasoning non-immersive technology may not provide the exercise required to be considered a primary method for activity may be the limitations of the equipment itself to capture movement as well as the limited required movements to play the games. However, some games do require and can sense more vigorous activity in order to play successfully. And daily, it seems this new technology makes for more sensitive equipment and therefore more vigorous activity.

A new camera on the market can sense the users’ movements in 3D for interacting with games by using an infrared depth sensing camera. The user holds no devices, nor moves on a pad. Their body alone is the game controller, and multiple players can be tracked at once. As new equipment is introduced, it is imperative that it be easy to use and intuitive.

Of course additional challenges of VR exergaming is encouraging children (and adults) to actually play the games, play them on a regular basis and play them with the necessary vigor to be considered exercise. And still, more changes are necessary to create a healthy lifestyle. Exergaming is one component, but another is the societal effort to change behaviors. VR is making strides in this front too with the possibilities of creating 3D visualizations for linking behaviors and physical outcomes. Dr. Rizzo also anticipates the creation of VR online “virtual buddies” or artificiallyintelligent virtual human agents that offer interaction, support and guidance for

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developing healthier habits.

access to gaming

Organizations committed to improving technology and making that technology accessible to all are working to develop new technology and find ays to make it useful to health and fitness. ccess, is the most crucial element of equipment and technology design as even a perceived lack of access will prevent those who may need this type of activity and therapy most feel excluded. However, the internet is becoming one area in which the people can findnot only virtual exercise for themselves but an entire community in which to join. And with VR technologies, sports, fitnessand recreational activities will be open to everyone. Dr. Rizzo gives the example of dorsifl xion in someone with Cerebral Palsy can be much better when immersed in the joy playing a VR games than without it.

Dr. Rizzo stresses that the term “game” undersells the potential for positively affecting our behaviors and outcomes with regards to exercise. VR will continue to play a large role in the solutions to our obesity crisis as technologies develop allowing exergaming to evolve beyond our wildest imagination. osf

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VVirtual Reality Gaming is a growing field, ar beyond most of our imaginations. The applications of gaming to physical and cognitive therapies, much less what many of us are most familiar with, the use of VR in fitness, is xpanding exponentially. As each new technology is developed, a new application is realized that can take the technology to the next level. OnSite Fitness spoke with two leaders in the field f VR Gaming, Kd Kasanders, CEO / President of Motion Fitness and Belinda Lange PhD, Senior Research Associate at Institute for Creative Technologies, University of Southern California to learn more about the growth of the field and its applic tions.

OSF: Virtual Reality gaming has exploded in the fitness industry. How and when did the shift in mind-set move from sit-ting on the couch or at a computer to getting out of the chair and moving to control a game, and then not only moving but creating exercise around a game?

Kasanders: Its no surprise that when you combine Fitness + Games + Entertainment + Community, you create a great experience. What has changed is that technology has progressed to where we can now be fully engaged in the game, we are not just a participant anymore.

The emergence of combining exercise/fitness and ames (Exergames / Active Games) came from need. Health & Fitness should be an important part of our lifestyles. But, simply for most, it is not fun. In the fitness orld, we want to engage people so they enjoy exercise enough that they will do it again. Once they make a habit out of it, then they will experience what it feels like to be healthy, and we hope they will continue with healthy lifestyle choices. People love playing games and having fun, they want to engage with others and have individual and group achievement. There are many ways to do that, and new technology leads the pack.

If you look at the emergence of Technology and how it has advanced recently in terms of graphics, designs, and compatible devices the entertainment value has also increased.

Lange: Funnily enough, the concept of physical or exercise games has been around for some time. It took a few attempts, and improvement in technology for it to catch on. The fi st system I remember playing with was the Nintendo Power Pad around 1988. Although even before the Power Pad, Atari released the Joyboard, which has a number of similarities with the Wii Fit.

I think the biggest revolution in the technology was the release of the DDR in 1998. DDR really demonstrated that playing games can be active and fun. The shift from sitting and playing games to getting off the sofa really gained momentum with the release of the Playstation 2 EyeToy in 2003 and has continued to gather strength with the release of the Nintendo Wii (2006), Nintendo Wii Fit (2008), Playstation 3 Move (2010) and Microsoft Kinect (2010). The move from game pad to using the body as the controller not only got people up and moving, but also made gam-ing more accessible to a wider range of people.

It takes a certain amount of practice to learn and master the

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controls on a game pad, however, physical gaming is much more intuitive. It really wasn’t until the release of the Wii that we saw sporting games with more realistic movements to control the game.

OSF: With so many types of VR options, from the perspective of the user, which format seems to be the most effective in encouraging higher intensity?

Kasanders: There are a lot of options available. This is great, but also the effectiveness on physical activity can differ. Content and VR on a small portable device, or in a small amount of space does not encourage activity. The user may be engaged, enjoying themselves and getting achieve-ments, but they are not getting the physical activity needed to obtain the same intensity as other cardio and strength programs may.

So, what we look for is Large Surfaces. If you can play a game, be immerged in a game, but actively play it on a large area, you are doing all of the things that Exergames look for.

Lange: It does vary for people of different ages, interests and level of experience with technology. If I had to choose one format, I’d say Dance games are an excellent way to encourage higher intensity activity because they keep the player moving for the length of a song. The fact that they are fun and can be played with other people means that you often end up playing longer without noticing you are working out.

OSF: It isn’t just fitness elated or “Games for Health” that are emerging, there are also technologies helping with all aspects of movement, such as corrective body movement for rehabilitation purposes, can you speak more about this?

Lange: The fact that video games can motivate people to exercise means they have the potential to be powerful tools in the rehabilitation setting. Many rehabilitation clinics are incorporating the use of active video games within their treatment facilities. Often the goal of rehabilitation is to provide opportunities for patients to perform repetitive, skilled practice of movements and activities to improve movement patterns and motor control.

What we need to remember, as clinicians, is that these off-the-shelf games have been designed for the purpose of entertainment. This means that when we use these games with our patients, we need to pay particular attention to what we are asking our patients

to do. Many games encourage movements that are outside of what some patients might be able to achieve, causing the player to perform compensatory and/or inappropriate movement pat-terns. Many games are too difficult or a large number of patients or the level of challenge increases at a rate that is too fast compared to what the clinician would usually advise.

Furthermore, many games do not provide appropriate feedback for the clinical setting, often telling the player they have failed. Many clinicians are using the systems as they come, right from the box. However, when we speak to clinicians, we encourage them to think outside the box when using these gaming consoles. For example, the Wii Fit does not need to be used just in standing, we

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24 OnSite Fitness | VR Gamin G

can sit on the Wii Fit or place it under an exercise ball.

In our lab, the focus of our research is to assess the usability of off-the-shelf games and consoles within a range of user populations, particularly people with Traumatic Brain Injury, Spinal Cord Injury and Amputation. Using this feedback, we re-purpose or develop low-cost interaction devices that are appropriate for use within the rehabilitation setting though the design, development and testing of games specifically ocused on rehabilitation tasks.

Kasanders: One of the best things about the industry that we are in (Exergaming, Active Game Play) is that the benefits f the games are not always seen on the surface and the user may not know they are getting these benefits

For example: the process of hitting a target on a wall with your hand. This looks like a simple thing. But here is what is going on with the mind-body connection: Your mind is seeing a lit target that may also be triggered by a tone. Your brain tells your hand to move in order to touch the target, your hand responds, finds thetarget and touches it. Immediately a new target goes on and you start over again. The game component is the score you are getting. Improved reaction time, concentration will improve your score.

When we progress with the Game Play, we add to both the experience and the benefits. S , if we add a weighted ball to our movement, we add resistance and a different type of sensory. If we use a balance cushion we are adding a new element.

OSF: What about for rehabbing athletes and even injuries as traumatic as those seen in wounded vets?

Kasanders: VR and Exergaming provide engagement. If we are engaged, we actually like doing what are task is, the results will be greater. When the professionals are prescribing therapy, it is important for the patient to ‘want’ to do it, instead of ‘have’ to do it.

Lange: A number of military sites across the US are lucky enough to have access to the CAREN system, a high end Virtual Reality tool that provides sensory and balance training. The folks at Rehabbing With the Troops (http://www.woundedwarriorarena.org/) have been doing a great job providing an opportunity for rehabilitation using commercial gaming systems through tele-rehabilitation.

OSF: Can you speak to the applications with cognitive conditions?

Lange: Intrinsically, games teach the player how to approach certain types of puzzles, and allows for failure- much of what we learn, we learn from our mistakes. Having a safe place to make mistakes and try different ways of solving puzzles or dealing with people (in the case of role playing games) provides a unique opportunity to provide cognitive training.

Games also teach the player how prioritize tasks, find and hold elevant information, improve reaction time, improve visual scanning and attention, multitask and plan ahead. Traditional cognitive therapies and assessment batteries use a variety of images, puzzles and reaction time tests in repetition to analyze and exercise the brain.

Engagement and intrinsic motivation have been shown to increase performance in all sorts of tasks. So there are a number of us that believe that cognitive therapists can benefit f om looking at existing games and creating specific ames for cognitive assessment and training.

OSF: With advances happening so quickly, the sky is the limit. While the visual and virtual design of the products are so

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VR Gamin G | www.onsite-fitn ss.com 25important, how do the designers balance the aesthetics of what the user sees with the function?

Kasanders: The best part in the advancement of technology and design is the graphics and realism of VR. To be fully immersed in VR you need to feel like you are not a part of the game and playing from the outside, but you are in the game. You are in control of your actions, and those around you. Socially it is stimulating because you build your virtual world and can escape from your everyday life.

Now the aesthetics of the games can match the function of what you want to do. In the past it was simple movements that corresponded on

the screen, now it is complex movements, and eventually it will be totally immersive.

OSF: Obviously these products seem like they would have great utility in helping clients rehab from any number conditions, but how are they tested?

Lange: There are a number of researchers and clinicians looking into the effects of these technologies within the rehabilitation setting. However, currently there is little evidence to strongly support the theories behind the use of games in the rehabilitation setting and more research is needed.

Our focus has been on testing the usability of commercial games within different patient populations and exploring how we can design games that are more appropriate in the rehabilitation setting. We are always looking for opportunities to work with researchers, clinicians or industry to explore and assess the effects of VR and gaming technologies within a range of different user groups.

Kasanders: In our field the e is very little testing. This is why we are working with measurement companies like Polar to use Heart Rate and Activity Monitoring tracking in our Vault Exergame Clubs. Personal Trainers at these clubs can perform assessments for

the at-risk members.

From our experience, we have seen tremendous results in clubs that have implemented Exergame Rooms. Improvements can be shown in BMI, weight loss, aerobic capacity, balance, coordination, reaction time, agility, duration of participation, etc.

For more information on Motion Fitness, visit www.motionfitness com.For more information on Virtual Reality Gaming visit:http://www.journalofdst.org/March2011/PDF/VOL-5-2-SYM8-RIZZO.pdfhttp://www.journalofdst.org/March2011/PDF/VOL-5-2-SYM1-ERSHOW.pdfhttp://exergamingevangelist.blogspot.com/2011/03/vr-tech-symposium-on-dm-and-obesity.htmlhttp://www.youtube.com/user/AlbertSkipRizzo#p/u/5/geyIvG4uKxY

OSF

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BOctane Fitness

26 OnSite Fitness | Oc t ane Fitne ss

Building cardiovascular fitness can be equally impo tant to building strength for a person’s rehabilitation. Octane Fitness recognized this when they designed their seated elliptical trainer, which for the fi st time allowed those who wanted this type of full body workout but were not able to stand long enough to reap the benefits, a n w outlet in the fitness enter. But, the seated elliptical trainer doesn’t just attract those who need a seated exercise, it also provides a fantastic workout for all. Upper body, lower body, both upper and lower at the same time, the seated elliptical provides a lot of options with some pretty amazing results. OnSite Fitness spoke with Chris Kvale, Key Accounts Manager – YMCA for Octane Fitness about their elliptical trainers and the research behind them.

OsF: A seated elliptical trainer is such a novel idea. How did Octane Fitness notice that missing niche in the market?

Kvale: It was really created out of a realization that so many people want to use an elliptical but are unable to. Most elliptical users want to eliminate the pounding and impact of running. The body can really take a beating whether running outside or on a treadmill. For many aging populations or de-conditioned individuals being upright for a limited amount of time for any activity is very difficul . Thus the “seated” elliptical was born. This can provide the populations who either want to sit or are forced to sit a full body low impact workout. It’s a gigantic advantage in terms of calorie burning potential and range of motion over what was previously offered in a recumbent piece of exercise equipment. People were not happy with the results of prior seated products…..the Xride has changed that.

OsF: As it is so useful for physical and occupational therapy, did your product designers consult with these specialists to determine what features would most suit their needs?

Kvale: They absolutely played a factor in the design. Many early prototypes were tested by a local physical therapy clinic O.S.R. We did not however want to limit this machine to just a “rehab” setting. There are several seated rehab pieces out on the market that we felt were limiting! We understand that

need, but for many facilities to invest in a product that will serve maybe 5% of their members is not always efficie t.

We wanted to include this segment but expand it to the beginner, veteran, young or elderly members

as well regardless of fitness l vel.

OsF: Octane has commissioned research in a number of types of injury and rehab (shoulder, scapulae, elbow, hip and knee replacement, low back pain and even traumatic head injuries) and the xRide performs outstandingly for all. Does the versatility of the xRide surprise you?

Kvale: I think it surprises most…at fi st! We all have a preconceived notion in

our heads of what a “seated” piece of

AQ&

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equipment either feels like or can offer us in a workout. What I love about it is that I can put somebody who is training for a triathlon on the machine and “wow” them. I can then

take my 88 year old

grandmother, fit her omfortably on the machine and she can get a full body, very low impact workout that is improving her range of motion and allowing her to experience some “load bearing” exercise even though she is not weight bearing. It is a perfect fit or community centers and rec centers. With their variety in membership demographic…..virtually every member can use and benefit f om this seated elliptical. People have to experience it for themselves to really understand it…its quite amazing.

OsF: From therapy to fitness, as people a e able to do more on xRide what are some of the ways, aside from the obvious increasing resistance, that they can?

Kvale: All of our ellipticals come equipped with “workout boosters”. This is a fun and challenging way to customize and optimize what one can experience on the xR6000. If a user is in a Heart Rate program or a hill program for example you can at anytime use these “workout booster” buttons (Muscle Endurance; Chest Press and Leg Press) to add variety to your workout. Its like cross training right on the machine. The design of the machine allows you to have all four limbs in motion or isolate either the arms or legs while the resistance increases. Isolating the upper or lower body would simulate

a chest press movement or a leg press movement. This can really break the monotony of “just getting on a machine and going for 30 minutes”. The #1 killer of cardio exercise……is boredom…..and the Xride Workout Boosters eliminate the cardio boredom.

OsF: With non-profits ften having such a special niche clientele, how is xRide fitti g into the daily routines of those who had previously only been exposed to upright recumbents or seated cycles?

Kvale: It’s making exercise fun again. No offense to the riding crowd but for many it is not that engaging. I understand you get out of something what you put into it….the Xride is however expanding on that idea. It allows for more variety to this segment of members who are again forced to sit or want to sit. You have a much greater range of motion than on your

typical cycle, this will increase your calorie burn. You are able to get the upper body involved which also enhances the body’s ability to burn calories while also allowing resistance training which is very limited on a bike. Every member no matter their fitness ondition can benefitfrom the variety this machine offers whether it’s in the rehab setting or for increasing ones lifestyle through daily exercise.

OsF: In what ways is it a good cross trainer for certain sports, such as running, cycling or swimming?

Kvale: Cross training is king these days. It’s popular but wildly efficie t. The muscular and

cardiovascular benefits a e numerous. Being able to add variety not only to the muscles but to your heart

rate is very crucial to getting over the plateaus that many experience. Swimming is such a great exercise because you are conditioning the heart and the muscles for optimum output over extended amounts of time. This is endurance. It is very difficult h wever for many to swim because it is so demanding. Well the Xride has the ability to simulate all four limbs in the water at one time (pedaling; pushing and pulling with the arms). This machine has the capability to get the heart rate up very quickly…..I stress the capability. Its such a versatile piece.

OsF: What about for younger folks, is there a minimum height requirement to use xRide safely

Kvale: It is designed for adults….but anyone able to fiton the machine can benefit f om what this unit has to offer. Any individual who is 5”1” tall should be comfortable on this machine. A middle school fitness p ogram would absolutely be able to implement the Xride into their routine.

For more information on Octane Fitness products, visit www.octanefitness.com.

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OsF

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28 OnSite Fitness | Oc t ane Fitne ss

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IParK cities YMcaIf you looked closely inside your recent OnSite Fitness issue you noticed a pull card for a very exciting raffle f om Octane Fitness, a leading manufacturer of cardio equipment. The winner of this raffl , Park Cities YMCA in Dallas, is soon-to-be the proud owner of a new XR6000, Octane’s seated elliptical trainer.

“The raffle as a lot of fun,” says Chris Kvale, Key Acct Manager for YMCAs. It gave Octane Fitness an opportunity to highlight some of their newest products, (the winner had their choice of an XR6000 or a Pro4700), and

provided the winning branch with a fantastic piece of equipment that gives their members

the completely unique experience of a full body exercise on a seated elliptical trainer.

Riders will be able to isolate the upper or lower body or work the whole body at one time while sitting down,

working the glutes 343% more and burning 23% more calories than a recumbent bike.

At press time the XR6000 was in transit to Dallas and Kvale was

looking forward to traveling to the branch and sharing its features with the Y’s staff. “The XR6000 is a unique piece of equipment in terms of its category because so many want a full body workout but just can’t be upright for that long.” The XR6000 provides

the answer. OsF

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30 OnSite Fitness | Pila te s

P

Leading the Way in Mind/Body PrograMMing

Pilates mat-based programming is leading the charge with respect to attracting new members and keeping them. With numerous options to alter the programs, such as incorporating props or changing the dynamics of a particular move that is being performed, instructors are findi g that they can assist more clients with a wide range of fitness needs and abilitiesMat based programming is one of the easiest ways to bridge the gap between what some call ‘specialty Pilates’ which includes large equipment or Reformer-based programming – and mainstream affordability. By incorporating mat-based Pilates programming into their membership fees at fi st, Pilates patrons can be introduced to Pilates without the cost of purchasing high-end equipment. You can also offer mat programs in your group exercise rooms without having to

establish a designated area.

“In this economy, some facility owners have been forced to take a more fiscally onservative approach, supplementing private sessions with group or Matwork-based programs,” explains Lindsay G, Merrithew, President & CEO of Merrithew Health & Fitness™. “However some owners are still hesitant to implement Pilates into their facilities as a whole because of the perception that this can only be done with large, expensive equipment. But this is not the case.”

Many facilities that implemented successful Pilates businesses have established their offerings as a specialty program by charging members extra for the classes outside of the Group

Mat-based Pilates programming attracts new members and keeps your existing client base coming back for more!

By Carol Tricoche

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Exercise programs. With your own Pilates studio you can offer internal and external instructors part-time or full-time positions according to the studios’ demand. Facility owners will ultimately increase non-dues revenue, while instructors have the ability to earn more income. Consider recruiting and training your existing quality personal trainers and group exercise instructors to be Pilates instructors. Personal trainers can subsidize their current client base with alternative training methods and grow their personal training clientele.

Much of the growth in the area of Matwork-based exercise is due to professional trainers gaining knowledge of and confiden e in the results they are achieving with their clients. In fact, highly skilled instructors can bring a plethora of exercise variety to your facility and cater to those who may feel intimidated to try Pilates. Qualified in tructors will also look out for the safety of your clients, which is pertinent to the owner and exerciser.

By implementing Pilates mat programming, a new method of exercise can be introduced to members. Even the most basic of moves can be intensified y adding props. High-quality Mat-based training appeals to a wide audience because they’re affordable and can cater to various target markets. Courses can be tailored for Golf or Athletic Conditioning, Pre- or Post-Natal clients, Active Aging, or those looking for post-rehab with Pilates.

“We’re seeing the trend that more and more facility owners are offering lower prices than their regularly scheduled programs in their Pilates studios so they can bring in more patrons watching their budgets and its working,” adds Merrithew. “Such facilities are also realizing the benefits f creating extra attention to their location which is bringing more people through the doors. By offering mat-based programs, clubs are offering members something different with the opportunity to streamline their target demographics.”

MarketabilityPilates also makes a facility more marketable. Just as Pi-lates training enhances an instructor’s professional skills and increases their client base – clubs benefit f om the fact that their trainers are unique and in-demand. Offering Pilates also benefits our existing staff because Pilates classes provide instructors with the opportunity to teach without being physical themselves. Since many trainers conduct

various classes it’s beneficial or them to concentrate on other people’s technique and focus rather than their own as is done when teaching aerobics classes. Pilates provides instructors with more opportunities to obtain high-caliber education and training so they can advance their career and qualific tions in the marketplace.

Pilates gives clients a better self-awareness and understanding of their bodies and capabilities. That in itself is a great advantage from a safety aspect. As instructors we want to feel confide t that our clients exercise safely when they’re following the exercise programs we prescribe for them.

The beauty of Pilates mat-based classes is that they are suitable for every body: young, old, athletic, and so on. In contrast to other classes offered at most gyms, trainers are able to work with a wide variety of body types and fitnesslevels in the same class while they all enjoy a non-competitive form of exercise. Pilates also works the smaller muscles in the body that often get neglected in other forms of exercise. You create a better balance of muscle strength and endurance and reduce the risk of injury as the body becomes more efficie t. By reducing the risk of injury not only will your client be able to continue their routines better, it will keep them coming to the gym for longer and more often. The more you see your clients, the better their performance. The longer they will keep their membership, the more they will keep coming to see you. It’s a win-win situation.

Carol Tricoche is Vice President Full Solutions™ at Merrithew Health & Fitness™

By Carol Tricoche

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oSF

STOTT PILATES® photography © Merrithew Corporation

STOTT PILATES® photography © Merrithew Corporation

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32 OnSite Fitness | Streng th Index

The FacTs on slow speed sTrengTh Training

By Wayne L. Westcott, PhD, CSCS

SSuper Slow strength training was developed by Ken Hutchins in 1982 as a safer method for performing resistance exercise. During the past 20 years those who have attempted this style of strength training either love it (the minority) or hate it (the majority). Nevertheless, there has been increased interest in Super Slow training that has led to considerable controversy among strength and fitness p ofessionals.

Let’s begin with the relationship between movement speed, muscle tension and force production. Without exception, slower movement speeds require more muscle tension and permit higher force output than faster movement speeds. Figure 1 presents a maximum effort isokinetic knee extension (Q) and knee fl xion (H) at a relatively slow speed of 60 degrees per second, a moderate speed of 90 degrees per second, and a relatively fast speed of 120 degrees per second. You will note that as the movement speed increases, the muscle tension (area under the force curves) and muscle force production (peak of the force curves) decreases.

Although slower movement speeds may be more effective for building muscle strength than faster movement speeds, they are also much more difficult o perform. Super Slow strength training, with a 10-second lifting phase and a 4-second lowering phase, represents an extremely slow repetition speed that most

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people find una ceptable as a standard exercise technique. On the other hand, if you don’t mind a little muscle discomfort you should find the uper Slow training protocol highly productive.

research studiesConsider two research studies that we conducted comparing Super Slow and standard-speed strength training with 147 previously untrained men and women. Both studies were conducted in the research center at the South Shore YMCA in Quincy, MA, using a small class format (6 participants working with 2 instructors). The training protocols in both studies were identical. Subjects were randomly assigned to either Super Slow training (1 set of 13 Nautilus exercises; 4 to 6 repetitions at 14 seconds each, with 10 seconds lifting and 4 seconds lowering) or to standard-speed training (1 set of 13 Nautilus exercises; 8 to 12repetitions at 7 seconds each, with 2 seconds lifting, 1 second pause and 4 seconds lowering). Both groups performed essentially the same amount of exercise in approximately the same amount of training time (4 to 6 reps at 14 seconds each required 56 to 84 seconds; 8 to 12 reps at 7 seconds each required 56 to 84 seconds).

research resultsStrength assessments were made before and after 8 weeks of training in the fi st study and 10 weeks of training in the second study. In Study One, the subjects who performed Super Slow training attained 50 percent greater strength gains that the subjects who performed standard-speed training (see Table 1). Likewise, in Study Two, the subjects who did Super Slow training achieved 50 percent greater strength development than the subjects who did standard-speed training (see Table 2).

Two studies with almost 75 subjects each, conducted 6 years apart produced similar statistically significa t results. In addition, analyses by gender revealed essentially the same percentage of strength improvement for both men and women who used the Super Slow protocol and the standard-speed protocol.

From a physiological perspective, these studies indicated that Super Slow training may stimulate more strength development than standard-speed training in beginning exercisers. However, from a psychological perspective there was little subject support for the Super Slow exercise technique. Only one participant in each study continued to train in a Super Slow manner after completion of the research project.

Our studies with advanced exercisers have also shown significa t strength gains following 6 weeks of Super Slow training, indicating that this is an effective technique for overcoming strength plateaus2,3 .

practical applicationsSlower movement speeds appear to be more effective than faster movement speeds for increasing muscle strength. However, the repetition speed should not be so slow that it is poorly tolerated by the participant. We have had excellent results with Super Slow strength training programs lasting from 6 to 10 weeks in duration. However, longer periods of productive Super Slow training may require high levels of motivation and/or supervision by a personal trainer/instructor.

We have recently experimented with a slow strength training protocol, we call 5x5x5. Basically, the participants perform each exercise for 5 repetitions, using a 5-second lifting movement and a 5-second lowering movement. This procedure provides 50 seconds of continuous, high-effort resistance exercise, and has proven effective for both beginning and advanced subjects in our preliminary studies. Perhaps just as important, it has been well-received by almost all of the participants.

Regardless of the repetition rate you prefer, use proper exercise technique and controlled movement speeds that reduce the role of momentum. Although less momentum typically means lower weightloads, this is a fair price to pay for greater strength gains and lower injury risk. As a general classific tion, we consider lifting movements less than 2 seconds as fast, lifting movements between 2 and 6 seconds as slow and lifting movements between 6 and 10 seconds as very slow. Unless you are an Olympic style weightlifter who must maximize momentum for competitive success, there is little reason to lift weights/weightstacks in less than 2 seconds. Beyond that, the repetition speed is up to you and your client.

Wayne L. Westcott, Ph.D., teaches exercise science at Quincy College and consults for the South Shore YMCA. He has authored 24 books on physical fitness.

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Table 1. Changes in muscle strength for Super Slow and standard speed training groups in Study One (74 subjects).

Exercise Speed

Pre-Training Strength

Post-Training Strength

Strength Gain

Standard 20.5 Kg 28.5 Kg + 8.0 Kg

Super Slow 20.3 Kg 32.3 Kg + 12.0 Kg*

*Statistically greater strength gain (P <.001)

Table 2. Changes in muscle strength for Super-Slow (R) and standard speed training groups in Study Two (73 subjects).

Exercise Speed

Pre-Training Strength

Post-Training Strength

Strength Gain

Standard 26.5 Kg 33.6 Kg + 7.4 Kg

Super Slow 25.0 Kg 35.9 Kg + 10.9 Kg*

*Statistically greater strength gain (P <.001)

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34 OnSite Fitness | Indus tr y n e w s

Plant your Way to Israel

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JCC Maccabi Games Fundraiser Plants Seedlings of Inspiration and Grows Caring Kids

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The Jewish National Fund (JNF) is one mechanism by which kids can raise money and attend the fi st ever Maccabi Games and ArtsFest in Israel this summer and their “Plant Your Way” to Israel program not only provides a unique opportunity for kids to raise necessary money but also supports the forestation of Israel. Over 240 million trees have been planted since 1901 when the JNF was formed.

For a donation of $36 to a Maccabi Games and ArtsFest designee, one tree will be planted in Israel and $18 will be deposited into the child’s “Plant Your Way” account. Kids can create their own “Plant Your Way” fundraising webpage and continue to raise funds throughout the year, each year until the designee turns 19 and the funds are rolled into a “Build Your Way” account. The trip to Israel must take place before the designee’s 25th birthday

or they must gain approval to roll the funds into a siblings’ account, and any remaining funds will be used for JNF projects in Israel.

What a great opportunity to get the JCC Maccabi Games and ArtsFest as well as the Maccabi mission out to friends and family while supporting the eco project of reforestation in Israel. What a great opportunity for kids to enjoy the friendly competitive spirit and explore their artistic talents this summer in Israel! osF

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