WEBVTT

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[MUSIC PLAYING]

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Hey, guys.

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Angie Miller here with AFAA.

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And I'm so glad you
joined me here today

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for more education,
motivation, and tips

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to take our teaching
to the next level.

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So last week, I talked to you
about the exercise continuum.

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And today, I want to
continue that conversation.

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Specifically, I want
to talk about how

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to offer modifications
in cardio-based classes.

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How to progress and
regress exercises.

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So any time we're teaching
cardio-based classes like

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Zumba, dance classes,
step, cardio kickboxing,

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and other formats on the floor--

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we have to understand how to
vary intensity so that everyone

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in the room feels successful.

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How to increase and
decrease intensity.

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So that's what I'm going to talk
to you about, but before I do,

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I want to make sure
that we differentiate

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when we're teaching cardio
between impact and intensity.

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Impact is the amount
of mechanical stress

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when my feet hit the floor.

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It's related to intensity, but
it's not the sole determinant.

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Intensity is how hard I'm
working my energy expenditure.

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So any time we're
teaching cardio formats,

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we have to make sure that we
vary impact so that we target

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all levels of exercisers.

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But we also have to make
sure that we vary intensity.

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And that we offer a low
intensity, medium intensity,

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and high intensity version of
every exercise that we teach.

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So again, we run
along the continuum

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and we're able to modify so
that everybody in the room

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ends up feeling successful.

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So let's put that into practice.

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Let's talk about some ways
that we can vary intensity.

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One of the ways
we vary intensity

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is we increase range of motion.

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Another way that we can
vary or progress intensity

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is we can increase speed.

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We can also increase the
distance that we travel.

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If we're teaching step, we can
add risers and add elevation.

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We could add impact,
but again, we

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don't have to add
impact to add intensity.

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And we could also add
plyometric movements.

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So let's practice that with
something like a Step Touch.

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So if I want to
teach a low intensity

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version of a Step Touch, I'm
not going to add a lot of arms.

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I'm not going to add a
lot of range of motion.

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I'm not going to
travel very far.

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If I want to do a medium
intensity version,

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I'm going to get
more my body into it.

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Add more arms.

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Go faster.

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Of course, add some speed,
and range of motion,

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and travel more.

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If I want to do a high
intensity version,

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I'm just going to
keep doing that--

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I could, if I want to.

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Add impact, but again, I
don't have to add impact

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to increase intensity.

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But there, I just taught a
low, medium, and high version

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of intensity doing a Step Touch.

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I could also do that
with a Grapevine.

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So I could do a low intensity
version of a Grapevine

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so I don't have a lot
of range of motion

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and not a lot of speed.

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I could take it up a notch and
I could do a medium intensity

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Grapevine.

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Now I'm adding speed
and range of motion.

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I could add a high
intensity Grapevine

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and just keep taking
it up a notch.

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Adding some
rotational movements.

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I could even add
impact, if I want to.

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So those are three ways to vary
intensity and lots of options

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in doing so.

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So modifications are
critical so that everybody

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in our group fitness
classrooms are always

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able to feel successful.

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So I'm so glad you
joined me here today.

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My name is Angie Miller.

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I hope that you'll connect
with me on social media.

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Let me know if you have
any questions, or thoughts,

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or suggestions.

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On Instagram, I'm
Angie Miller Fitness.

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And on Twitter and Facebook,
I'm Angie Miller Fit.

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And my website's
angiemillerfitness.com.

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[MUSIC PLAYING]

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Keep doing what you love and
loving what you do, and I

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will see you next week.