Weight Loss

Weight loss can be a complicated thing.  A client’s fitness can improve quickly, but since lifestyle factors have such a big impact on weight loss it can take some time to emerge.  

Because weight can vary considerably, we suggest performing this Fitness Test every 4 to 6 weeks.  

Poor results should be seen as an opportunity to talk to your clients about their diet and lifestyle.  There are no bad results. These are opportunities to troubleshoot the situation and educate your clients!

Weight:  The primary variable to consider.  This is also a baseline measurement that should be updated regularly as it is included in multiple TrainerMetrics calculations.

Body Fat %:  Because clients may be uncomfortable with skinfold measurements, we suggest using the following assessments:

VO2Max:  Although cardiovascular capacity is not the immediate goal, clients want to see progress from the cardiovascular exercise typically assigned as homework.  

  • Resting Heart Rate is a reliable measure of fitness level.  It is also an input into target heart rate zones and other calculations automatically performed by TrainerMetrics.
  • The 3 Minute Step Test is a default variable in the Fitness Test.  It is an age indexed cardiovascular test that requires minimal equipment and is easy to perform.  
  • If this test is too hard, consider using the 1 Mile Walk Test
  • If this test is too easy, consider using the 12 Minute Run, 1.5 Mile Run, or the Bruce Protocol
  • If you are using equipment that provides a VO2Max score, you can enter it on the VO2Max: Result field.

Biomechanics:  We suggest using the following assessments:

  • NASM’s Overhead Squat Assessment (OHSA) because it is easy to perform and produces a total body list of overactive and under-active muscles.  
    • It also provides a list of myofascial release, flexibility, and activation exercises.  These corrective exercises can be found on the “Program” screen under “Mobility.”  
    • A complete report of corrective exercises can also be printed by selecting it on the “Report” screen.  We suggest printing this report and giving it to your clients as homework.
  • FMS movement screen score cards are also available for those that prefer the FMS protocols.
  • ACE movement screen score cards are are also available for those that prefer the FMS protocols.

Muscular Endurance:  Strength gains are to be expected as a result of overall conditioning.  We’ve selected these assessments as they easy to perform and do not require significant muscular coordination.

Note:  The Default Fitness Tests outlined in this section are merely a starting point for the creation of Fitness Tests that are appropriate for your business.  They can also be updated on an account level or at the client level and are subject to change.

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