April 28, 2017

Straighten Up Your Posture

Get Fit Quick Tip:

Row for improved posture!

A Standing Row is an effective strength exercise for your upper and middle back. Strong back muscles mean better posture! Here’s how to start:

Stand with your feet hip-width apart and your knees slightly bent. Hold a weight in each hand. Bend forward from your hips. Keep your spine aligned, and shoulders back and down. Begin with both arms straight. Bend both elbows and pull the weights straight up to your waist. Slowly lower the weights back down to your starting position. Begin with 10 reps.

 

*Consult your physician before beginning exercise.

Pushups= Total Body Strength

Get Fit Quick Tip:

Pushups for total body fitness!

Do pushups for total body strength and fitness. Core, upper body and lower body are all under constant tension to perform a pushup properly. Do pushups with your hands on a step, bench or the floor. Your legs can be straight with your whole body up off the floor, or place your knees on the floor to reduce abdominal muscle tension. Despite requiring no additional equipment, performing pushups properly calls for practice and awareness. Be mindful not to adapt two commonly seen compensating patterns:

Don’t hunch your shoulders! Keep your shoulders away from your ears. Drop your chin to your chest to keep your neck aligned with your spine.

Don’t sag in the middle. Pull your belly button up to your spine. Keep your leg muscles tight with your hips in line between your shoulders and your hips.

*Consult your physician before beginning exercise.

Ab Tuck and Crunch

Get Fit Quick Tip:

Ab Tuck and Crunch

If you’re looking to challenge your abs, try this move. Begin lying flat on the floor, next lift up your upper body with your arms in front of you for balance. Then, lift both legs up off the floor to your starting pike position. Next, exhale and pull both knees into your chest while stabilizing your torso in the incline position. Inhale and return to your staring pike position. Repeat 10 times.

 

*Consult your physician before performing exercise. This exercise is for those without injury concerns.

3 Reminders for your Next Workout

Get Fit Quick Tip:

3 Workout Etiquette Reminders

Your workout is exactly that, YOUR workout.  Pick up after yourself and clean up your area when done . Here are 3 etiquette reminders next time you’re at the gym:

Rack your weights! Please take your weights off the bars, off the machines and up off of the floor when done. Place them on their proper rack, so others don’t risk injury lifting weights that are too heavy just to clean up your mess.

Take turns! Allow another exerciser to “work in” a set on your rest interval if possible. If you notice someone waiting, please offer a work-in set to make the best use of everyone’s time.

Put equipment back where it belongs. Wandering around the gym floor looking for equipment is a waste of time. Please return equipment like safety collars, different attachments and rack pads to their proper place.

 

 

 

Combo Exercises

Get Fit Quick Tip:

Combine moves for function!

Combine traditional strength training exercises to improve function. For example, perform a Squat immediately into a Bicep Curl, following the strength pattern needed to pick something up off the floor and carry. Perform a Squat with Shoulder Press, which mimics the pattern of picking an item up off of the floor and placing on a shelf overhead. Look at the movement patterns you’re required to perform during the day and then train for those patterns in the gym.

 

*Consult your physician before beginning exercise.

 

SLOW DOWN your strength training!

Get Fit Quick Tip:

SLOW DOWN your strength training!

To get the most out of your strength training workout, slow down your pace! Complete the exercise at a pace where you’re able to stop the exercise at any point. Controlling the weight is key to overloading your muscles. A slow pace extends the time your muscle is under tension. Try lifting the weight for 2 seconds and lowering the weight for 4 seconds for starters.

 

*Consult your physician before beginning workout.

 

 

Plank for a strong core!

Get Fit Quick Tip:

Plank!

Strengthen the many layers of your core musculature by adding Planks into your fitness routine.

From a prone position, place your forearms on the floor with your elbows directly below your shoulders. Tuck your toes under and lift your body up off of the floor so your body is parallel to the floor. Pull your shoulders down into your body. Pull your belly button up. Tuck your chin into your chest to maintain spinal alignment.

From the basic plank position, many options exist for progressions:

Alternate lifting your right foot, then your left foot up of the floor.

Lift and hold one leg up off the floor.

Perform a plank with your hands on the floor instead of your forearms.

 

*Always consult a physician before beginning exercise.

Are you lifting too heavy?

Get Fit Quick Tip:

Effective exercise is more important than load of exercise.

How heavy is too heavy? Regardless of the number of reps you’re logging or particular move you’re attempting, sometimes the weight is simply not safe or appropriate for you.

Are you lifting too heavy? Here’s how to know:

Unable to load and unload the weight properly. You should be able to lift the weights off the rack and move, with proper mechanics, into your starting position. The same applies to racking the weight after your set is complete.

Unable to maintain proper form. You should be able to stabilize your body against the weight throughout the entire range of motion.

Unable to control the speed of the exercise. You should be able to stop the move at any time during your range of motion. Controlling the weight, rather than using momentum, is key.

 

Expand your Fitness Horizons

Get Fit Quick Tip:

Try new exercises on a regular basis!

Our body (and our mind) likes unaccustomed exercise! Expand your fitness horizons by trying new exercises every 4-6 weeks. Here are 3 ideas to get you started:

Ask your friends what physical activities they enjoy. Tag along!

Revisit your childhood activities. Did you love a particular sport or physical fitness activity growing up? Try it again.

Research. Google search sports and fitness for your home town and see what activities pop up.

 

 

 

 

Short on Time?

Get Fit Quick Tip:

Break it down!

If you’re short on time, find a way to adjust or modify your schedule to keep your fitness on track. Here are a few ideas to keep you going:

 

Double up. If time is tight on your scheduled workout day, double up on your cardio the following day if possible.

Impromptu physical activity. Add in fitness everywhere and anywhere. Take the stairs, walk the errands.

Body weight exercise. Revisit the old days of gym class, and perform a circuit of Push-Ups, Planks and Squats to overload your muscles.

Back to basics. Seated stretching and range of motion are exercises that may be performed anywhere without equipment, and both have health benefits.