Motivation to Move
New Year’s Resolutions shouldn’t be a thing of the past. If you need another burst of motivation from the trainers at Cooper Fitness Center, read on.
The KISS Principle: Keep It Simple Stupid.
With all of the exercise related technology, gadgets and new equipment that is available in today’s age, it is easy to forget the underlying principle of exercise: Incorporating a consistent level of cardio-vascular activity with regular resistance training and stretching, we can maintain a level of health and wellness as we age. Instead of overcomplicating it with numbers, formulas and fitness related phone apps that may distract us, sometimes it is better to just get out there and do SOMETHING.
- Consistency. I would rather have someone be consistent with a new exercise routine, over intensity any day of the week. When starting a new routine everyone wants to go all out in the beginning then they burn out really quickly. Relax! Rome was not built in a day, so take your time.
- Careful with the running. You don’t run to get in shape—you get in shape to run. Starting too quickly on a running routine can cause nagging injuries. Remember the body needs time to adapt to the pounding so never underestimate the power of walking first before you hit the pavement jogging.
- Balanced diet. We can take in more calories in 5 minutes than we can exercise off in an hour. Visit a nutritionist and get some simple guidelines that will help you achieve your goals. Fruits and veggies: eat as many fruits and vegetables as you can. We hear too often “careful with eating too much fruit, that can be too much sugar.” Meat: I am all about protein, but do we need to have a meat product with every meal? Try to fall into the “meatless Monday” trend to get in more fruits and veggies.
- Athletic development. No matter how old you are—it is very important to stay athletic! Not everyone should be practicing sprints and plyometric exercises, but some basic athletic drills that require foot work and agility goes along way. All locomotion starts from the feet—work on your balance and foot strength by standing barefoot on each foot for 1 minute.
David H. Williams, Professional Fitness Trainer
Tired of trying to crunch your way to washboard abs? Strengthen your core, with a few crunch variations.
- Correct Crunch (Front) – Lay on your back, lift your legs off the ground to form a 90 degree angle with your knees and legs. Then lift your upper body about two inches off the ground for the crunch. Breathe out when you lift up and breathe in when you go back down. If you have neck problems, place your hands on the back of your neck for support, but remember to not pull on your head.
- Side Plank (Side) – Lay on your side and lift your body off the ground, balancing on one forearm and one foot. Contract your abdominals for the workout, and remember to breathe. For an added workout, lift your hips up and back down remaining lifted. Make sure you maintain good posture and your elbow is supported directly beneath your shoulder.
- Cobra (Back) – Lay on your stomach and place your hands at your side with your palms down. Squeeze your glutes and raise your chest about two inches off the ground. To engage the exercise, rotate your thumbs up and out and lift your head neutrally. For an advanced version, start on your stomach with your arms bent in 90 degree angles by your head. When you lift up, stretch your arms out in front of your head. This is known as the superman and you may watch the demonstration here.
- Reverse Crunch (Lower Abs) – Grab a small stability ball and grip it between your thighs while laying on your back. Make sure your palms are facing up. Squeeze the stability ball between your thighs to activate the lower abs. Roll your knees toward your chest with the ball for the exercise.
To achieve your goals for a strong, lean core, you also have to incorporate healthy habits in the kitchen! Mark your calendars to join us at Cooper Fitness Center on Monday, March 2 for our 8th annual Nutrition Expo! Come see 20-plus vendors and new products all devoted to your good health! FREE and open to the public.
Lisa Hanley, Professional Fitness Trainer
Lighten the weight if it helps you do it correctly. While it is true that exercising with a challenging load increases strength, sharing the work among unrelated body parts will cheat you out of a good workout. Or worse, expose yourself to excessive wear and tear.
Help your body last a long time. There is no substitute for original parts. Reinforce and maintain the ones (knees, hips, discs) you were born with.
Exercise has evolved. Your workout should too. We now have the opportunity to reflect upon the long-term effects of exercises promoted as beneficial 30 or 40 years ago. The risk to benefit ratio of certain activities can range from extremely unfavorable to downright crazy! We should all treat our bodies better than that.
Exercise, massage and stretch. A certain amount of tissue elasticity will be lost as a normal result of aging. The best way to slow this process is through stimulating, increased circulation and range of motion from strength and cardio activities and remodeling soft tissue to be more extensible through massage and stretching. This helps muscles and fascia work more like a rubber band, the way they do in our youth.
To meet with a Professional Fitness Trainer from Cooper Fitness Center, visit cooperfitnesscenter.com/Pros or contact Mukidah Wiggins at 972.233.4832, ext. 4329.