Exercise Alert!

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In Core FITClass this week we’re focusing on rediscovering old favorites! It has been a while since we’ve completed this exercise and quickly remembered just how awesome it is. Check it out for yourself:

Weighted Lunge Hop

A great exercise for increasing the heart rate and toning your legs. Maintain your stance during this exercise by keeping the legs in a lunge position during the entire series. (Complete 8-12 repetitions on each side, 3-4 sets.)

Need a low impact option? Take out the hop by shifting your body weight up to toes, bringing both heels up, and then lower into the lunge position.

Safety tips:

  • Keep front knee behind the toe
  • Align the back knee, toe, and heel straight forward
  • Careful not to roll the ankles to either side

For more exercise suggestions go to www.fitgirltraining.com

Steps to Avoid an Accident

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It may come as no surprise that balance and coordination deteriorate with age. Below is a great article outlining reasons for regular exercise, along with ways to keep the mind-body connection strong. Hafner’s article also brings to light possible negative effects of long-term medication use.

New York Times article written by Katie Hafner on November 3, 2014.

Preventing a fall, and the resulting injuries, isn’t simply a matter of being more careful. Indeed, experts who have studied falls wish that people would take measures to protect themselves much as they do against heart disease or viral infections.

Please visit www.fitgirltraining.com to read the full article.

Beginner: Build Core Strength

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Teaching numerous core strength classes each week, I see people with varying fitness abilities. Over the years I’ve noticed that gender doesn’t matter when it comes to core strength. Not many people have sufficient strength in the abdominals, low back, and buttocks to protect from injury.

Americans spend hours of time sitting in a chair without noticing the physical damage being done to the body. Over time, muscle fibers break-down.

To reverse the effects of sitting, stretching is essential. I also highly recommend incorporating at least 1-2 core strength movements into your routine at least twice per week to get your body moving in the right direction.

Selecting the right exercises to build core strength is important. Focusing on movements that can be modified is essential for beginners. Two exercises to try are the “plank” and “hip bridge.”

plank challengeglute-bridge-march-bodyweight-menshealth.co.uk

 

Note: If you’re new to exercise, it’s always a good idea to check-in with a fitness instructor or personal trainer to ensure proper form and technique.

Cheers to a FIT and healthy lifestyle!