January 18, 2019

Legs ‘n Core!

Get Fit Quick Tip:

Strengthen your legs and core with this balance exercise!

 

Stand on your right leg only. Bending from your hip only, lean forward until your torso is parallel to the floor. Lift your left leg so it is in line with your torso. Hold your arms wide to assist with balance. Tuck your chin into your chest and hold for 10 seconds. Release. Repeat standing on your left leg only.

 

*This exercise is for intermediate/advanced exercisers without injury concerns. Consult your physician before performing exercise.

 

 

Should the Stationary Bike be on your cardio list?

Get Fit Quick Tip:

Stationary Bike!

Whether your new to fitness or a seasoned veteran, keep the stationary bike on your cardio option list. Here’s why:

Non-impact. The bike is non-impact, which means there’s no impact stress on your joints.

Intensity is controllable. Add resistance or decrease it. Add elevation or decrease it. Your workout is up to you.

You have options. Choose between a recumbant bike or upright bike. If you have difficulty stabilizing your torso without back support, choose a recumbant bike. If you have knee or hip concerns and a large range of motion is difficult, choose a stationary bike.

 

*Consult a physician before beginning exercise.

 

Sitting all day? Do this stretch…

Get Fit Quick Tip:

Standing Hamstring Stretch

Been sitting a lot? Stretch your hamstrings a lot!

Begin standing, facing a step or chair. Place your right foot up on the chair. Keeping your back straight, bend forward slightly from your hips. Hold for 10-30 seconds, then release. Repeat the stretch placing your left foot up on the chair. Bend forward from your hips, hold for 10-30 seconds, then release.

 

*Consult your physician before beginning exercise.

Add an Exercise Band

Get Fit Quick Tip:

Add an Exercise Band to your Lunge!

Hold both ends of the exercise band securely with each hand. Place your right foot on top of the band, so the band is securely under your arch. Step back with your left foot about 3 feet, so your right knee is directly over your right ankle. Bend both arms and hold the band into your body. Next, bend both knees and lower your body down toward the floor 10-12 inches. Straighten both knees to complete one rep. Do 10-12 reps with your right leg forward. To release, straight both arms and bend forward to put slack on the band, then carefully step off of the band. Repeat placing your left foot on the band.

*This exercise is for intermediate/advanced exercisers without injury considerations.

**Consult your physician before performing exercise.

Should you skip the warm-up?

Get Fit Quick Tip:

Always warm-up for your workout!

A warm-up is an essential component of your workout and should NOT be skipped, or even abbreviated. Prepare your body for exercise with 8-10 minutes of dynamic (moving your body continuously) exercise. You’ll prepare your muscles and your cardiovascular system for the increased work load of exercise. A proper warm-up is any movement of your major muscle groups aerobically. For example:

Walking. Walking outside or on the treadmill makes a great warm up for just about every activity. Start slow and build up speed.

Calisthenics. Jogging, jumping jacks, hopping are all great warm up activities that move many muscles and increase our core temperature.

No load exercises. Perform your weight exercises, without weight. No load exercises are great to develop muscle memory patterns as well.

Range of motion exercises. Move each joint through it’s natural range of motion. For example, wrist circles, ankle circles or knee bending and extending. Do 5-8 reps.

*Consult your physician before beginning exercise.

 

 

Build strong legs and core!

Get Fit Quick Tip:

Strong Legs and Core

Build stronger legs and a stronger core with this one move. Begin on your hands and knees. Place your hands directly below your shoulders, and your knees directly below your hips. Keeping your torso stable, lift and extend one leg so it is parallel to the floor. Lower your toes to the floor, then lift about 12 inches. Perform 10-15 reps lifting each leg.

 

*Consult your physician before beginning exercise.

Quality-Control your Crunches

Get Fit Quick Tip:

Quality Crunches!

Do a quality-control check of your form while doing crunches.

Begin on the floor on your back with your knees bent and feet flat on the floor. Place your hands behind your head, with your elbows wide. Lift your chin off your chest. Slowly lift your shoulders up off the floor sliding your ribs toward your hips. You should feel the ab muscles engage. Exhale, and lift up 1-2 inches higher, that’s it. Pause at the top of your range of motion.  Inhale, and slowly lower your shoulders to your starting point, not all the way to the floor. Pause at your starting point. Start with 10 reps.

 

*Consult your physician before performing exercise.

 

Release muscle tension with this stretch

Get Fit Quick Tip:

Side Bend Stretch.

Release muscle tension in your back and shoulders by doing this stretch daily. Stand up. Reach both arms straight up overhead. Lean to your right and hold for 10-20 seconds, release. Lean to your left and hold for 10-20 seconds, then release.

 

*Consult your physician before beginning exercise.

Strong with Step Ups

Get Fit Quick Tip:

Get Strong with Step Ups!

Build strong legs with this challenging exercise. Hold a weight in each hand. Stand facing a stable bench or secure chair. Step up on the bench with your right leg only. Transfer your body up onto the bench. Slowly lower your body back to the floor leading with your left leg.  Return to your starting position with both feet flat on the floor to complete one rep. Next, step up with your left leg, then slowly lower leading with your right leg. Begin with ten reps total.

A few form pointers:

Maintain proper spinal alignment with your shoulders down and back.

Maintain core stability holding your belly button in.

Control is key. Slowly lift your body, pause, slowly lower your body, pause. No bounce. No swing.

Exhale when you lift. Inhale when you lower.

*Consult your physician before beginning exercise.

 

Stand up Straight!

Get Fit Quick Tip:

Stand up straight with strong posture muscles!

Add this pulling exercise into your workout to strengthen your upper back and core muscles. This means you’ll be able to stand up straight, for longer!

Hold an exercise band about shoulder-width apart, with your arms parallel to the floor. Pull your shoulders down and back, and pull your belly button in tight. Begin with the band under slight tension. Inhale, then pull your arms straight out to the side of your body. Exhale, and slowly return to your starting position with your arms in front of your body. Perform 10 times to start.

 

*Consult your physician before beginning exercise. This exercise is not for those with injury or illness concerns.