How to organize a fitness training programm for models and actors

Models and actors have to be physically well prepared for foto and film shootings. Though a lot of news articles have covered stories about famous models and actors who have been starving themselves into shape, this unhealthy way to be prepared is not recommendable.

How do you get ready for the next shooting?

The following variables determine fitness training and can be varied depending on the desired shape:

training frequency (how often per week do you train?)
training intensity (duration of training unit, type of training, type of training equipment, amount of repetitions, amount of weight, speed of movement)
amount and type of nutrition and frequency of food intake
recovery methods (e.g. massage, sauna, swimming, meditation)

The best way your body can cope with stress of shootings and training efforts is is you are working out on a regular basis, if you choose the right recovery methods and take care of an overall good nutrition (within your daily calorie budget)

Training frequency:

A workload with up to six training days per week is recommendable if it applies to your agenda. 1 day per week should be reserved for rest and recovery methods. The physical demand of daily model work is hard, so make sure that you are well prepared for it!

Training intensity:

Training intensity should be varied on a regular basis. If it is all about fashion shootings for you, mostly a feminine appearance will be beneficial to get bookings.
That means that you will train most of the time with light to medium weights or only with own body weight (Pilates, Yoga, functional training), which will develop your shape in a harmonic way.

Depending on the type of training you will vary the amount of repetitions. If you train with light to medium weights, you choose a high amount of repetitions (20 repetitions or more), which will assist you to increase muscle endurance and blood circulation and finally the toning of the related body part.

If you choose to train with own body weight, go for low repetitions depending on type and difficulty level of exercise (5 – 20 repetitions). Otherwise your body might finally look too athletical. Functional training exercises are highly recommendable as a training variation if you want a symmetric muscular structure of your body. Additionally this strengthens your joints, the stability of your core and increases your power for intensive shootings!

You should vary the intensity and type of training, though you should choose low to medium intensity training with long duration. More intensive endurance training will demand a longer rest period and eventually result in more muscle development.

Train with an intensity between 50 – 80 % of your training heart rate

Calculation of training heart rate
woman: 226 – age = 100 %
men : 226 – age= 100 %

Low intensity training (50-65 % of training heart rate) serves allows a good recovery and keeps your metabolism active to boost physical regeneration.
Medium intensity training (65-80% of training heart rate) strengthens heart circulation and increases your endurance ability as well as stress resistance.
Measure your heart rate with a commercially available heart rate monitor (e.g. „Polar”).

Lenght of endurance training: between 20-60 minutes, depending on your schedule

If there is less time in your agenda left for exercise, prefer to train at least 20 minute instead of skipping the workout completely! Optimum endurance training time between 30-45 minutes. Vary the speed during your workout to boost your metabolism!

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Don`t overdo it with jogging to avoid an overload of your joints, back and connective tissue. Alternate it with rope skipping, minitramp, nordic walking, power walkin, inline skating, ice skating, mountain biking, trekking, aqua gymnastics and swimming! The variation makes your training more motivating and fun.

Training equipment:

During the fitness-episode of Germanys Next Topmodel you could see the models training with skipping ropes and weighted bars. Skipping ropes are great for endurance and coordination training on few square meters. Weighted bars have usually a weight between 1-6 kg and are suitable for a whole body toning workout. 6 kg can already be heavy depending on the kind of exercise, your body weight and physique. If you are on a diet at the same time, it is even harder to keep training intensity and you will notice very quickly the lack of energy during longer training sequences.

One golden rule: prefer to train with moderate weight instead to overstress and hurt your body!

Here is a list of additional training equipment with which you can vary your workout routine:

Mini tramp – valuable endurance and coordination training, which stresses the joints less than running. You can vary your training from low intensity endurance training to high impact jump sessions. Additionally, you can work with dumbbells or weight cuffs

Aqua fitness equipment – aqua fitness can be real fun and place demand on athletes of all levels. Professional athletes train also their shape partially with aqua fitness! It decreases the stress on joints enormously, promotes a good sensibility for your body and has great effects on skin, metabolism and muscle structure!

Nordic walking sticks – nordic walking is a great training extension for younger and older athletes. It releases the stress placed on joints and back, compared to running, and demands the muscles of your complete body.

Dumbbells – for model training mostly between 0,5 – 5 kg, depending on exercise

Gymsticks – tubes fixed to a bar with different resistance. Can be transported easily and allow multiple usage.

Thera / Tubes – This is the lightest training equipment available, but at the same time allows a versatile training. You can create workouts from beginner to professional level.

Gymballs / Physioballs /Swissballs – very valuable training equipment though its value for functional training. Through permanent instability the body is forced to keep balance and for this activates the complete muscle and fascial structure of human body. That improves your posture and decreases back problems! You can create workouts from beginner to professional level.

Medicine ball – old, but not out! Still first choice for variation of training routine, especially of core exercises

Flexibar – full body training. The swinging of the flexibar demands your coordination and tones your muscles. The muscle-nerval connection gets stimulated – it is a versatile and joint protective training.

XCO – Shake it Baby, shake it! Xco training is fun – the carbon tubes are filled with granules and offer lots of dynamics during training. The tube trains muscle endurance and coordination and offers a whole new choice of training movements.

gym mat – of course a must have and valuable for any kind of floor exercise as well as yoga and pilates. Use it additionally as instable surface for balance training, your training of intrinsic muscle structure and joint stability

Type and amount of food and frequency of food intake

Your caloric intake of course depends on your daily caloric budget. Let an expert test your metabolism to have an exact picture of your caloric needs and best food choices.

The best frequency for yor food intake also depends on your metabolism, but it is recommendable to keep the portions small and eat regularly, so more or less you will eat 3 – 5 times per day (every 2-3 hours). This way it is more easy for your body to digest the food and your energy level will stay stable. Dietary supplements like protein shakes and bars are practical during long foto shootings because your body stays powerful and active through quick absorbable nutrients

This is the “golden rule” of food choice: your choice should be various, fresh and colourful!

Prefer wholemeal food, fresh vegetables and fruits, sugar free and non-alcoholic beverages, lean meat, tofu, fish and skim dairy products. The variation of your food choices within your caloric budget is very important for your body and mind. And do not forget to add healthy oils to your diet (vegetable oils and fish oils) like olive oil, flaxseed oil etc., which you also should vary on a regular basis.

Take care that you adopt the amount of carbohydrates to the daily physical workload. The amount of carbohydrates and fat (especially the saturated fats within fast food and processed food) determines more or less your body weight. According to this, if you want to reduce weight, the easiest way is to reduce the amount of bread, pasta, potatoes (foods containing starches), rice, sugar, processed food and alcohol in your daily nutrition.

The best food choice to keep your energy level stable or optimize are steamed vegetables, fish, tofu, lean meat

Best choice for your beverages

For fluid intake, prefer mineral water without gas and any kind of tea, at least 1,5 litre per day.
It is ok to drink coffee as a stimulant, but keep it within few cups and drink a glass of water for each cup of coffe in addition to your normal fluid intake.

Avoid to drink alcoholic and sugar loaden beverages. They contain lots of useless calories (fructose – fruit sugar), alchohol slows down regeneration and stresses the organism. Consume few alcoholic or sugar loaden beverages. Alcohol contains lots of useless calories (high level of fructose), slows down the regeneration and places stress on the organism.

Red wine is an exception as many doctors recommend 1-2 glasses on some days per week because of its positive effects upon heart and blood vessels. However, think about the extra calories you take in with each glass of wine.

Recovery methods

What ever relaxes body and mind and makes fun is good! The greatest is sauna or massage after a hard shooting day and your body will ecover much quicker.

You should implement recovery methods every week and organize in your schedule at least 1-2 recovery days.

Meditation is often misunderstood and a great recovery method. It is very helpful, if you practice it on a regular basis, before going to sleep to relax body an mind. Like this you will have a better sleep.

I hope you could profit from this article and like to help you wit hany question related to this topic. Feel free to contact me any time! Come back soon for my next article about fitness training for actors!