Halo Trainer Blog

Is High Instensity Training Right For You?

Tue, 30 Apr 2013 14:02:00 GMT

In a recent article published in Naperville Magazine, Halo's creator, Bryce Taylor PT, MS was featured in this enlightening discussion about High Intensity Training. Although there are certainly advantages for many folks, not everybody should be embarking on this kind of training without adequate preparation. Please read more by clicking on the link below.

http://napervillemagazine.com/2013/04/extreme-exercise-how-much-is-too-much/

Selectorized Body Weight Strength Training Part 2

Sat, 02 Feb 2013 22:23:00 GMT

In this second submission of the multi-part blog series, I want to expand on strategies for successful body weight strength training. As was discussed in part one, many exercise enthusiasts are familiar with selectorized weight machines--the large steel machines with several weighted stacked plates that allow for changing load/resistance. How do you make your body weight heavier or lighter for strength training--it can't be changed, right? Body weight is simply mass times acceleration of gravity. Your mass won't change but we can alter the effect of gravity or acceleration for that matter.

I covered Base of Support as a body weight training variable as it relates to standing strength movements in the first blog post. Since Halo Training is all about multi-positional integrated training, let's explore Angle of Incline as it relates to the Plank series.

It's Simple Biomechanics

If you have ever lifted a long and heavy object from the floor, you have already appreciated this variable. As the object approaches vertical, the load on you diminishes. This is a biomechanical principle of moment. Depending on how long that object is relative to the floor, the moment arm can increase or decrease, changing the resistance on your body as you support the object. The plank position is a multi-angular body weight supported position most commonly performed horizontal to the floor. Simply reverse the relationship of the object being supported by your body to your body being supported by the object. The object can be the floor, a suspension trainer, a stability ball, counter top, etc.

Halo® Training: Angle of Incline

Strength training is only effective if the load is appropriate for the individual. Some people that may have recently begun strength training may need to lighten the load and it would be completely appropriate to select a high angle of incline. Halo® Training offers a Handles Down high plank for this level of challenge. The Angle of Incline can be adjusted down to low plank to slightly progress the load. In order to offer an even lower Angle of Incline, I would suggest selecting the Standard or Standard V (extra stability challenge) configuration of the Halo® Trainer. A next step in incline may be a customary plank with forearms on floor prior to progression to feel elevated. An appropriately selected Angle of incline can make all the difference with your body weight training.

Now grab your Halo® Trainer and apply these fundamental principles to body weight training and feel free to comment below.

Want to learn more about Halo® Training? Join the Merrithew Mindful Movement World Tour 2013 and attend an Introduction to Halo Training workshop offered by Merrithew Health and Fitness™.

Selectorized Body Weight Strength Training: Part One

Sun, 27 Jan 2013 02:54:00 GMT

Resistance Training Made Convenient

Strength training is the use of resistance to promote increased bone, muscle, and tendon strength. When properly performed, strength training can provide significant functional benefits and improvement in overall health and well-being, including, improved joint function, reduced potential for injury, increased bone density, increased metabolism, improved heart function, and cholesterol profile. Strength training is nothing new and earliest recording of such activity dates back to the ancient Greeks. The evolution of indian clubs, dumbbells, kettlebells, and barbells have been popularized in the 19th century. Even sophisticated weighted machines filled the fitness centers in the 1960's and onward to modern day. All these early devices, whether filled with lead shot or sand were used to promote strength, function, and cosmetic appearance. As we look back into the evolution of strength training, it appears that a critical piece of equipment has been missing from the history books--our body weight.

There is no doubt that free weights are effective to enlarge muscle fibers, promote bone development, and increase the tensile stress of our tendons. However, not everybody has the full arsenal of dumbells, barbells, kettlebells, etc.to challenge our muscles appropriately We do however, have a body that is of significant mass, that can be carefully manipulated to provide all the resistance that most of us can handle.

Selectorized Visualized

My physiology professor in grad school always requested that we use our "mind's eye." Use your mind's eye and take a look at a selectorized weightlifting machine. Picture a built in seat within a heavy metal framework that includes a couple jointed handles with an intricate network of pulleys and cams that ultimately leads to a stack of lead plates. This stack of plates allows for a metal pin to be placed strategically in order to select a specific quantity of weight. Let's take this a little further with your mind's eye. Picture sitting on a machine that is designated to target your chest muscles like a chest press machine. In order to hypertrophy these large muscle groups that are challenged on this machine, it would require a significant amount of weight to be selected from the stack. Now move to a reverse fly machine where you are facing the seat back and the handles are placed slightly in front in order to activate the upper back and shoulder muscles with a pulling motion. This second challenge recruits smaller muscle groups in order to move the handles back and thus requires less weight to be selected from the weight stack.

It is common knowledge that replacing uniplanar (single plane of motion) weight machines with free weights enhances increased muscle activation. We also accept as common knowledge that incorporation multiplanar (motion in multiple planes) incorporates even more segmental muscle groups such as functional training or integrated training. Due to the complexity of multiplanar movements, you will need an arsenal of free weights to appropriately challenge the primary drivers in these resisted movements. In other words, you would need to select light weights, medium weights, and heavy weights depending on the specific task (exercise). [As a side note, I believe that an external load of any resistance can add tremendous benefit to the body weight movement if the weight is controlled in the appropriate plane.]

Selectorized Body Weight

Enter body weight training. Historically, body weight training has been interpreted as a push-up, pull-up, dip, plank, squat, lunge, bridge, crunch, planche, burpee, etc. I have heard many times people say "pull-ups are too hard" or "I can't do a push-up". Your body weight is the full weight stack and you must select how much of your body weight is required for the specific strength task. How do I change my body weight, you might ask. The mass will not change during the course of your workout, however you can manipulate specific variables to select your desired resistance.

Variable 1= Base of Support

Let's look at a couple of these variables by choosing "a body weight exercise". By the way, the reason I shy away from calling these body weight movements and exercise is that by calling a complex human movement and exercise, it diminishes the variability of the task and thus diminishes the result. The squat is a resistance challenge due to the effect of gravity on our body's mass through a range of motion at the hip and knee primarily. Most of us stand on two legs and share the body weight equally on each leg. Therefore the squat can be viewed as a 50%/50% resisted movement. If you simply place one leg behind in a staggered position, naturally more weight will be displaced to the front leg and less on the back leg. For the purpose of this article, I'll use the percentage breakdown as 60%/40%. Considering that you require more resistance to strengthen the hips and knees, I would recommend placing the rear leg on an elevated surface in a Bulgarian split squat stance. Now you have placed approximately 80% of your body weight on the front leg and thus this position can be viewed as 80%/20%. To progress the resistance from this position, simply stand on one leg. A single leg squat will offer 100% of your body weight on one limb. I have now demonstrated one variable among several natural variables to manipulate the resistance. These squat progressions represent selectorized body weight training and the missing key to a successful resistance program without dependance on free weights or machines.

Stay tuned and I'll discuss another variable in a later blog. Welcome to Halo Training.

Tabata/Shabata, Crossfit/Moshpit, Kettlebell/Sell Well

Sat, 28 Apr 2012 04:00:00 GMT

If you study the fitness industry as much as I do you will find that it re-invents itself frequently--well, actually it re-cycles itself. Funny that a research study by Japanese researchers would create a wake over a decade later, although typically morphed into something it was never meant to be. I'm pretty sure that I learned many of the Olympic lifts in high school during weightlifting class while trying to get buff so that girls would notice me. It's odd to me that these exercises resurface as if there is some kind of new technology--it's a barbell people. Let's be honest with each other. A kettlebell is nothing new either. I have an old indian club if somebody really wants to recycle a trend. The common thread among these fitness systems is that they are effective...but not new!

Yes, of course this is an opinion piece. You won't learn any breakthrough information here. I'm just an observer and a participant. As a rehab professional, I have the opportunity to see both sides of the spectrum. Let's call if a physical fitness continuum. I work with folks that cannot walk a full block. I work with folks that would like to do a push-up with their own bodyweight...on their knees. I also work with folks that want to get back to their physically demanding sport or manual labor job. It has taken over a decade to fully appreciate that we cannot begin to guess an individual's level of fitness by looking at them. I can't tell you how many times I see runners come to my facility that look like they should be able to run but when I watch them, I cringe a little bit. We must carefully evaluate an individual before helping them. It is very temping to use protocols when you don't know what the problem is. Perhaps there is not a problem--perhaps they just want to get stronger, be more flexible, jump higher, run faster, or be a better competitor in a triathlon. Whatever the goal, search your toolbox and find those tools that would work best for that client.

So you are working with a world class cyclist that needs the competitive edge. Tabata training may be very suitable for that client. However, most people will not tolerate that level of interval training. Use the research to guide you in your decision making, not as an absolute protocol. As an aside, avoid calling your training approach "Tabata training" unless it's on a cycle ergonometer at the intentsity and duration that the protocol calls for.

This scenario has likely happened sometime recently. A 45 year old office worker, who is in reasonably good shape, tells you that Bob Harper has inspired them to take up CrossFit. Oh crap, what now? They will expect to be lifting semi-heavy barbells over their heads in no time. Perhaps this would be a good time to assess any barriers to performing Olympic lifts and inform them that they will not touch a weight until they can prove they can perform the techniques well. Then, and only then, your job would be to gradually, and I mean gradually, progress speed, weight, and complexity.

Kettlebells, or as I like to call "smartbells" have a unique handle attached to the bell. This handle acts as a multi-angular vector during open chain lifting or swinging movements. Anytime angular momentum comes into play, it is even more crucial that the weightlifter knows what they are doing.

Don't get me started on seated machines with weight stacks. Variable resistance machines were probably a good idea when the uniquely designed cam was introduced by Arthur Jones. Gee, how would the Crossfitters feel about replacing a barbell with a seated machine these days. Hmmm....makes you think a little, doesn't it? There is no question in my mind that sitting in an isolated chamber to workout is contradictory, especially after sitting at a computer for 8 hours.

Bodyweight training, if performed well, is appropriate for every individual. Yes, I said everybody. Consider that most adults weigh over 100 lbs. Okay, now add lever arms and angles of incline, and variable support, If you still disagree with me, perhaps you should ask the guys with BARHOLICS. These guys have figured out the laws of gravity and then defied them. TRX has clearly figured out that angles of incline and base of support can offer a lot of functional variable resistance. Halo Rehab and Fitness has devised a method to progress that client who wants to be able to perform a kneeling push-up or a Cirque du Soleil performer that needs to do a one-arm handstand while balancing on a tightrope.

No matter whether the exercise method is old, new, or recycled, it's all about progression. Sometimes you must regress to progress. This is the message that I have been driving at through this blog. Before telling your client to pick up that kettebell or sandbag or medicine ball, evaluate their strength, flexibility, and movement patterns. Begin with a uni-planar bilateral squat to 60 degrees before advancing to a multi-planar bilateral lunge at 90 degrees before advancing to a unilateral squat with overhead press before advancing to plyometric multi-directional hopping. Adopt progression strategies. If you don't know them, please find a workshop that you trust and go learn!

Hello Halo, says the International audience

Sat, 24 Mar 2012 04:00:00 GMT

It's always a big decision for a new product company to select trade shows and events that will allow for the best exposure and not break the bank. After much deliberation, Halo decided it was time to meet the international fitness community. We exhibited around the corner from all the action, closer to the restrooms on the far side of the convention center.

To our surprise, as our exhibiting neighbor pointed out, we had a lot of activity at our booth! We showcased the Halo Level 1 and 2 group fitness training as well as an assortment of Level 3 still images on monitors. The amazingly athletic performers from Barholics did a show or two in front of our booth and we had many deliberate visits from fitness club chains.

For those that are not familiar with International Health, Racquet and Sportsclub Association (IHRSA), it is the world's premier fitness organization of club owners and operators. The Halo Trainer was an absolute hit! Interested distributors from all over the world were ready to take on this product from Australia, Hong Kong, Korea, Europe, Canada, and others. We were thrilled with the response and we look forward to sharing the Halo Trainer with the world. I have been asked by many personal trainers and rehab professionals from around the world, "where can they get their own Halo Trainer?", and our response is this: "Soon!".

HIIT = Halo Integrated Interval Training

Thu, 16 Feb 2012 05:00:00 GMT

Three years ago when the Halo was conceived, it was determined that this versatile apparatus can reach many entry level exercisers while maintaining an appeal for the exercise enthusiast. Born out of rehabilitation, and many times referred to as corrective exercise, there has always been a structure to the exercise creation. Careful consideration of technique, time, and intensity went into the program development. We have always targeted efficiency in the exercise programs. By integrating multiple joints in symmetric and asymmetric patterns and creating a 60 second objective, we believe that the Halo programming is extremely efficient.

It was over two years ago that it was decided to create the 60 second objective. This is the goal of complete failure at your appropriate level in 60 seconds per resistance exercise. This 60 second system was also supplemented by 60 second bursts of high level movement exercises with no specific purpose other than elevating the heart rate. We call these cardio boosters. It was a gamble but now according to a study out of McMaster University and published in The New York Times, healthy under-exercised middle age men and women, as well as those at risk for cardiovascular disease and diabetes, were found to derive similar benefits to endurance training in only 60 second interval bursts of high intensity training.

This is great news! According to this study, not only can you spend less time working out, but the Halo formula is in good standing! If you haven't picked up a Halo yet to discover the integrated core training that this system has to offer, here is your chance. Please visit our website and get a grip on your core.

Our first review!

Sat, 04 Feb 2012 05:00:00 GMT

Well, here it is...our first official product review by one of the top fitness writers in the industry.

We had the opportunity to demo the Halo Trainer at a trade show several months ago and Amanda Vogel, the blogger at fitnesstestdrive.com offered a true analysis once product was made available.

Check it out here at www.fitnesstestdrive.com

Halos are here!!!

Sat, 07 Jan 2012 05:00:00 GMT

Well, from the look on my face, you may be able to read the excitement that was in the air at our Indianapolis distribution warehouse this weekend. The product is here! After a delayed launch of this truly unique product, the 40' truck was met with great anticipation at the unloading zone. Many of you have placed orders and you will be happy to know that several orders will be placed on Monday and you may receive your Halo or Halo Kit (with stability ball and pump) by mid week.

If you have ordered the Halo Trainer Pro, you will receive a Halo, wall poster, and manual. The only assembly required will be snapping the pre-installed spring clips into the four bars. If you have ordered the Halo Kit, please note that you will receive 2 boxes. Please read the inflation instructions carefully to maintain the safest conditions for your stability ball.

Speaking of instructions, I encourage all of you to read the manual from front to back. Aside from drawings, safety instructions, and education about core training, you will be pleased to find the sample workout enclosed. The workout is complete with warm-up activities, a full body Halo workout (4 series to be performed in a circuit fashion) that is segregated into four different levels of difficulty, and cool-down flexibility exercises. I recommend that you watch the pre-participation exercise videos on the website while reading the manual in order to perform the exercises with precision form to get the most out of this kind of training.

If you are one of the lucky ones that order early, you will be part of the CORE CLUB with exclusive access to free workout updates and video content. Otherwise, the crew at Halo Rehab & Fitness will be posting content-specific workout updates for levels 1-4 at the online store. In other words, if you want to focus on improving your posture or preventing back pain, or upper body strength, etc., you will have the option to purchase these workouts online.

We are excited to begin this adventure with you. If you haven't ordered your Halo because you have been waiting for product, now is the time. Order here.

I wish you all the best for your health and wellness in 2012,

Bryce Taylor PT, MS

Inventor and Program Director

Halo meets Wii for virtual core blasting workout

Thu, 22 Dec 2011 05:00:00 GMT

The Halo Trainer Pro debuted at the APTA Sports Conference in Las Vegas last month. Between educational seminars, the sports medicine clinicians would flock to the exhibitor booths and find out what the latest and greatest tools of the trade are. Many people found there way over to the Halo booth where we introduced them to the virtual world. If you have ever played Wii Fit's famous table tilt game, you would expect to stand and shift your weight side to side and front to back in order to sink the marbles in the virtual tabletop holes. Well, we took it to another level and challenged the conference participants to assume a plank position over a stability ball with the Halo gripping the unstable ball.

Although our contest was on the virtual ski slope, during exhibitor breaks, we challenged the exhibitors around us including the TRX sports medicine staff to perform the plank table tilt challenge. Below is the link to view this video. Check it out and when you get your Halo, I would encourage you to try this. How many exercises offer core and shoulder stability challenge at the same time? Answer: not many, but this one sure does! I think it's safe to say if this is not the best core strengthening exercise ever, it sure is close. Please watch the video.

TRX meets Wii-hab at the Halo Booth

Getting down to the core of Halo training

Sat, 19 Nov 2011 05:00:00 GMT

Getting down to the core of Halo training

-Bryce Taylor MS, PT

Let's start with a story. I grew up like most boys, aspiring to be on the cover of Muscle & Fitness magazine. I always read the magazine from cover to cover. I learned how to raise a dumbbell and push a leg press and probably not too much more than that. To much disappointment, my body would probably never look like those greasy,vein-popping, muscle-heads. And I'm OK with that...now.

As I entered undergraduate studies, I was inspired by fitness and rehabilitation, so I pursued human biology and continued to learn about fitness trends. I spent several months of my sophomore year in college and some time in graduate school practicing the "super slow" method that was advocated by Ken Hutchins long before and inspired by Arthur Jones (inventor of Nautilus resistance equipment). This high intensity, low volume, single set to failure kind of training was...well...intense. The idea behind it was efficiency and the elimination of momentum for strength training. I must admit that although it was not fun, it produced results. As I moved into my career as a physical therapist and post-rehab trainer, I took pride in creating modifications of well-known exercises for my patients and clients.

Fast forward 10 years, I found the next inspiring piece of equipment--the Wii balance board. I found that by altering calibration settings, one could work on core stabilization exercises with the feedback of weight distribution. Basically, this means that I could finally afford a force plate. One of my early innovations was using balance boards, BOSU, and stability balls on the surface of the Wii balance board to resist the unstable nature of these devices with the addition of feedback. I had a great time creating rehab protocols for low back pain, ankle injuries, anterior knee pain, shoulder pain, etc. with the combination of body positions, variable heights, stability props, and calibration settings. After some time I discovered that although this bodyweight training was effective and enjoyable for the client, the stability ball was awkward and even dangerous for many folks. Enter the Halo Trainer, the first ergonomic handlebar apparatus that would work atop a stability ball. I also found that when the Halo Trainer was placed in a down position it acted like a wall corner, offering enough stability to be used in new ways. The Halo Trainer has become the most frequently used equipment in my physical therapy practice and one of the few pieces of equipment that I use to train fitness clients.

The concept of the Halo Trainer is to maximize bodyweight training with as little equipment as possible. By using the force of gravity on our own body mass in various inclines, frames of support, positions, lever lengths, planes of motion, I have found the combination of the Halo with the stability ball to be the most versatile for creating differing levels of stability. As I have always told my patients that you are only as strong as your weakest link and that you can't build a palace on a mudslide, so it is crucial to create stability from the core muscles.

Time for another story. Going back to the late 1990's, I recall as a personal trainer, I saw this movement called Pilates growing very rapidly. One of the group exercise instructors and one of the personal trainers completed their entry level certification and began instructing individual, small group reformer, and large group mat Pilates. They would try to convince me that Pilates training was somehow superior to some of the rehabilitation techniques for back pain. It took over a decade but I was finally convinced that core training should be very deliberate and controlled. I have since pursued Pilates instructor training and can report that it has helped many of my patients and clients. Halo training can be best described as Pilates-inspired progressive series of exercises that can be mixed to create recipes for weight loss, strength, cardio, flexibility, etc. always with "core" as the main ingredient. In other words, Halo training is core-centric training to be individually designed for maximum effectiveness. The Halo programming has been an absolute pleasure to design and I want to thank the interns that have helped create these innovative exercises over the past two years.

Please, grab a Halo Trainer and join in to "get a grip on your core."

Stop Wasting Time at the Gym

Mon, 18 Apr 2011 04:00:00 GMT

I recall not very long ago that it was common and customary to spend over an hour at the athletic club working out. The old mantra of 3 sets of 10 with 30-45 seconds rest still seems to resonate in my memory banks. The rest time was even longer for power lifting. According to recent research, as long as you fatigue within 60-90 seconds, strength benefits are realized. Another recent finding is that rest is not even as effective as performing active core exercises between upper or lower body strengthening.

So, do we even need to sit around between sets, trying not to be an inconvenience while others are waiting to the use the same equipment that you are resting near? Perhaps an even better question would be why are we segregating resistance training from cardio conditioning? Why can't we do both simultaneously?

Enough questions, let's start answering. Traditional weightlifting exercises require a high level of energy expenditure followed by rest. This rest period may be unnecessary for many exercisers. Not only are you allowing the heart rate to slow but you are also wasting valuable time--unless you are using this resting time to meet new people or catch up on your emails. Seriously though, you can cut the rest time completely out and perform an exercise with unrelated muscle groups alternately such as circuit training. An additional benefit was revealed in In a 2007 study by Navalta et al., it was found that performing core stabilization exercises including side plank, cobra and prone plank was more effective at reducing lactate levels than when compared to rest. Surprisingly, performing core stabilization exercises after intense bouts of exercise has been shown to decrease lactate levels by as much as 22% http://blog.evidencebasedfitnessacademy.com/2011/04/27/core-training-as-ac.aspx

Let's break this down into simple terms. For example, you are performing push-ups when you reach fatigue at about 50 seconds or 23 reps Prior to returning to a second set, you could move on to lunges or perform a side plank instead of resting for a minute or two for the start of the second set.

This concept of active rest is a fundamental practice during the Halo cardio core programming. For more information about the Halo cardio core program please stay tuned.

Set Aside Those Sit-ups

Mon, 07 Mar 2011 05:00:00 GMT

Did you know that many of the traditional exercises that are/were performed to strengthen the abdominals may not necessarily be the best exercises? New research is finding that not only is the abdominal crunch or partial sit-up too compressive for your lower back, but that several other exercises utilize the abs even better than the crunch.

It's been a funny journey through fitness over the last 3 decades--early weightlifters were probably doing the right exercises incorrectly, then shifted to doing the wrong exercises correctly, and now are returning to the earlier exercises correctly with the additional of some stability equipment.

The Swiss Ball, otherwise known as the stability ball was introduced to physical therapy in the 1960's from Switzerland and has evolved into perhaps the most versatile rehab and fitness equipment that exists. We can use the stability ball to sit, practice balance, lift weights, perform body weight suspension training, throw it around as extra weight, bounce, or even perform your favorite Pilates or Yoga exercise on it.

Journal of Orthopedic & Sports Physical Therapy highlighted a recent article titled "Core Muscle Activation During Swiss Ball and Traditional Abdominal Exercises. In this study, EMG (measure of muscle activity) recordings showed core strengthening exercises with and without the stability ball Most of the body weight core training exercises with a stability ball showed more muscle activation than without the ball. The roll-out and pike with the stability ball were the most effective exercises in activating the rectus abdominis, external and internal obliques, and latissimus dorsi, while minimizing lower back and hip flexor activity. So...get your ball out of the corner and try some moves and while crunching sparingly.

The invention of the Halo Trainer has not only brought about a new tool for variable core resistance and stabilization but also a system to instruct nearly any level of fitness through a progressive series of exercises. The goal of this training is not to increase the size of your abdominal muscles but rather engage the core muscles while strengthening the rest of your body. Get your Halo today and see what the hype is all about.