Cheer360 Summer Fun: #Cheer360Flexercise Competition!

As school has ended and the summer has finally set upon us, we here at Cheer360 decided to have a summer long, friendly and fun competition. Cheer360 builds smarter, stronger and better cheerleaders. To do that, it is important that we exercise, maintain a well balanced diet, mentally prepare and most of all, have fun while doing so.

To make sure we continue to smile both on and off the competition mat, Cheer360 is having a summer long, #Cheer360Flexercise competition. So what does that exactly entail you ask? Here are the details:

1. First and foremost, while this is a competition, it is important that we have fun! Cheer360 promotes healthy lifestyles, self awareness, confidence and lifelong learning. The competition's goal is to reinforce these ideas and help the community 'find their personal greatness.'

2. So what is a #Cheer360Flexercise competition? Cheer360 asks that you tag or upload as many pictures or videos of you, your friends, family, pets or team doing your favorite flex or exercise or both! Perhaps, your favorite exercise is burpees (everyone's favorite exercise) or box jumps into a needle (see our Long Island Cheer athletes below) or tuck jumps. If that is the case, take a picture or video and send it to us!

3. How can you send us your videos and pictures? While using the #Cheer360Flexercise hashtag, you can tweet us on Twitter, tag us on Facebook or Instagram at Cheer_360 or upload a video to our YouTube page.  Remember, it is important that you use the #Cheer360Flexercise hashtag!

4. See rule 1.

5. So how do I win? Cheer360 staff and social media likes, shares, favorites, retweets etc. will determine the winners. Creativity, fun and the proper execution of the exercise are equally important. Yes, there will be multiple winners.

6. Can you submit more than one photo or video. Yes! You can submit as many as you like, but don't forget to use the #Cheer360Flexercise hashtag!

7. So what do I win? Winners will receive prizes that range from, exercise equipment, Cheer360 training sessions, workout gear and gift cards.The prizes will be posted on our website in August.  

8. Remember, all videos and photos will be posted for everyone to see. As rule number 1 states, this is meant to let people know that fitness and healthy living are not only important but fun. Good sportsmanship is important to this competition and Cheer360 has the right to disqualify any participants if their entry is inappropriate or done in poor taste.

9. Who can submit photos? Anyone can! Friends, family, Cheer360 athletes, staff, teams, pets. As long as they are following our rules, anything is possible!

10. Lastly, have fun, be creative and show us what great things you are all capable of achieving!

Continue to follow our blog and website as we will compile an album that will showcase all our #Cheer360Flexercise participants!

If you have any questions about our competition or would love to learn more about Cheer360 and our program, feel free to register at www.cheer-360.com for updates or email Coach Kristen at Kristen@cheer-360.com

Coach Mike says, "Let the #Cheer360Flexercise begin!!!"

As a Cheer360 Co-Founder, Arthur's young, energetic and ambitious career has prepared him for his exciting role as the Director of Operations and Business Development. Here he manages business operations and establishes strategic partnerships that will bring the latest equipment, guest speakers, food and nutrition and educational programming directly to the athletes, families and communities served by Cheer360. For more information visit: www.cheer-360.com

The F.I.T.T.E: Guidelines for Exercise

Frequency Intensity Time Type and Enjoyment (F.I.T.T.E) are the five guidelines that every athlete should keep in mind when personalizing a training program.

Frequency is the number of training sessions in a given time frame. The number of training sessions can be broken down by year, month, or week (long term, short term, and immediate results) depending on the athlete’s goals. Training frequently for shorter periods of time is how an athlete would try to obtain immediate or faster results in order to reach short and long term goals.

Intensity is the level of demand that a given activity places on the body. Knowing how much intensity to use for each program plays a huge role in the program’s success. For example, cheerleader A’s short term goals are to improve her jumps and tumbling within a six-week training program; Cheerleader B’s long term goals are the same; however, she wants to accomplish them within a six-month period. The six-week workout program used by cheerleader A requires high levels of intensity, more frequently, to produce maximum results. The longer six-month workout program used by cheerleader B requires the same high level of intensity, less frequently, enabling athletes to achieve goals more gradually with a lower risk of injury.

Time refers to the length of time an athlete is engaged in a physical activity. Workouts for strength athletes such as cheerleaders should average between 30 and 90 minutes. The shorter 30-45 minute time frame is recommended for in-season training programs. The longer 60-90 minute time frame is recommended for pre and post-season training programs.

The second T in the guidelines is Type. Type is the mode of physical activity that an individual is engaged in. This can be any activity that raises your heart rate above its normal resting level (RHR). “What type of exercise is the best?” This is the number one question I am asked as fitness professional.  My answer is and always will be the same: “Do whatever you enjoy doing the most, the most often, unless you are preparing for a specific sport or sporting event.”

The final and most important principle of the guidelines is Enjoyment. If you don’t enjoy what you are doing, then it’s time to change it up. Training programs are hard; they are designed to be that way. Programs are made to overload your body with stress to promote new growth and abilities, both physically and mentally. The results are what make the stresses worth it. “Endure the obstacles on the path, embrace the journey, earn the results, and enjoy when you reach each destination along the way.” 

Kent Tarburton is Cheer360’s Co-Founder and Director of Fitness. He holds Personal Training certifications through the National Academy of Sports Medicine (NASM), the American Aerobic Association International (AAAI), the International Sports Medicine Association (ISMA), and is a certified Mental Game Coach.