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Fitness

Be Physically Active

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Time is the highest reported barrier to participating in Physical Activity, not just in the U.S. but in many other countries around the world. The Department of Health and Human Services in their 2nd Edition lists the following as Physical Activity Guidelines for American Adults:

  • Adults should move more and sit less throughout the day. Some physical activity is better than none. Adults who sit less and do any amount of moderate to vigorous physical activity gain some health benefits.
  • For substantial health benefits, adults should do at least 150 minutes (2 hours and 30 minutes) to 300 minutes (5 hours) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) to 150 minutes (2 hours and 30 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate and vigorous-intensity aerobic activity. Preferably, aerobic activity should be spread throughout the week.
  • Additional health benefits are gained by engaging in physical activity beyond the equivalent of 300 minutes (5 hours) of moderate-intensity physical activity a week.
  • Adults should also do muscle-strengthening activities of moderate or greater intensity and that involve all major muscle groups on 2 or more days a week, as these activities provide additional health benefits.

DHHS guidelines of 150 to 300 minutes per week is a challenge for many of us to complete each week. So what’s the answer? Is it possible to reap the benefits of physical activity in less than 150 minutes a week? Absolutely!! There are many strategies and programming options we can incorporate to obtain these benefits in a shorter duration each week. Here are three suggestions we can do on a daily basis:

  • Take the stairs instead of the elevator or escalator.
  • When parking your vehicle, park further away from the store so that you have to walk a greater distance to your destination.
  • If feasible walk or bike to work, the store, etc.

There are also physical activity programming strategies we can use to shorten the duration of the activity but still retain the benefits. Research has shown that as little as 15-20 minutes of physical activity can elicit similar benefits as activities performed for a longer duration.

SIT (Sprint Interval Training), HIIT (High-Intensity Interval Training), and Circuit Training are three programming methods that we can utilize to shorten duration but raise the intensity. The SIT format uses short-duration maximal-intensity bouts of activity followed by active rest. Intensity for the work should be near 100% effort for the prescribed duration which can range from 20-60 sec. Active or passive rest follows for triple to quadruple the amount or duration of the work. These work to rest sets are repeated 4-6 times. This workout can be repeated 2-3 times per week and can be used on any piece of cardio type equipment, or running, or jump roping, etc.

A very popular format in individuals and groups is HIIT. HIIT workouts are performed at an intensity of 70-90% for the work section at a duration of 15-60 seconds (4-8 sets). Active and passive rest periods are double to triple the duration of the work period. A variety of exercises can be linked together, bodyweight, free weight, cardio, etc. This type of format can be performed 2-3 times per week.

A great format for resistance training is Circuit Training where you can link a number of different resistance exercises together and perform them one after the next with the only rest being the transition from one exercise to the next. At BAC, our Cybex areas are set up for circuit type training but you can also link free weight and bodyweight exercises together in a similar format. Be advised the more repetitions and or the more exercises that you perform the longer duration the circuit will be. It’s also important to make sure you balance out movements and not overdo any one movement.

These are just some of the ideas which you can utilize to shorten the duration of your workouts but still receive many of the benefits. If you have questions on how you can incorporate this type of format into your training our BAC staff of Personal Trainers would be happy to help you craft a workout that works best for you!

Commit 20

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It’s 2020! The beginning of a new year. It’s a time in which we assess where we are and where we want to be. A period of resolutions and goals. A time in which our motivation and passion are peaked. A New Year “Life Do-over”! Through this process have we had an honest accounting with ourselves as to how we plan to achieve the success we would like to see in 2020? BAC would like to assist you in making your 2020 the kind of NEW YEAR you hoped for! Our Commit 20 program has been designed to guide, motivate, and commit yourself to success in 2020. Here’s how to get involved!

1. Take the Commit 20 pledge: “20 workouts for the month of January.”

  • Complete and sign the Commit 20 pledge (available at the BAC Front Desk);
  • Update your contact information (email, phone, and mobile phone);
  • Update your medical history; and
  • Place your name on a Commit 20 Star (to be displayed in the Fitness area, Group Ex Studio, Gym, or Pool.

2. BAC Personal Trainer assigned to you.

  • Weekly check-ins with your trainer.

3. 20-minute Workouts

4. 20-minute Personal Training packages for $20/session.
5. Commit 20 Incentives.

  • Drawings for free month’s dues; and
  • Drawings for free 20-minute Personal Training Session.

Don’t let the “fire” of motivation and good intentions “fizzle”! “Motivation is what gets you started. Habit is what keeps you going.”

What’s a Kettlebell?

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A Kettlebell or in Russian “Girya” (ball or bell with a handle) was used over 350 years ago in Russia, as a certified handled counterweight for dry goods on market scales. Kettlebell lifting is the national sport of Russia with national championships held each year.

In the Russian Military, recruits are required as part of their training to use kettlebells. Kettlebells come in a range of styles/shapes and weights.  They are primarily used for swinging, throwing, juggling, pressing, and holding type exercises.

What’s the difference between Kettlebells?

There are basically two different styles of Kettlebells. In the picture below, you see that the black Kettlebell has a thicker handle and a smaller body whereas the yellow Kettlebell on the right has a smaller handle and a much bigger body.

The yellow Kettlebell is what they call a “Competition” Kettlebell named for its use in Kettlebell Competitions. The thickness of the handle and diameter of the bell are exactly the same in each weight. It allows for a smooth technique adaptation from one weight to the next.

The “Competition” Kettlebell is much easier to swing than its counterpart which makes it a favorite with trainers and lifters alike. At BAC we feature “Competition” Kettlebells as a number of our staff were trained by World Champion and Master of Sports Coach Valery Federenko.

If you are interested in learning more about how you can add Kettlebell training to your workout please speak to one of our BAC trainers.

Glide Disc – Backward Lunges

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In the last two exercises of the month, we have looked at the progressions for split squats. The next exercise in that progression is adding movement of one leg to that stationary movement.

Backward lunges are the next progression to Split Squats. In the backward lunge, we are actively taking a step backward with one leg and descending downward until our front thigh and rear leg form two 90 degree angles. It is important that we keep both feet at least shoulder width to as wide as hip-width. If we narrow our stance or cross the mid-line of the body we increase the likelihood we might lose our balance and fall. From the 90-90 position, we transition back up to a standing position lifting through our hips while maintaining our posture and balance.

Using a Glide disc is a great tool to help you learn how to effectively do a backward lunge. Place the foot of the leg you will be moving backward on the disc. You should have the forefoot of your shoe on the disc. Carpet discs are hard plastic whereas hardwood floor discs are nylon. Both slide very easily on hard and carpeted surfaces so be careful as you slide the disc. When you initially begin, you can use a solid support or a mobility pole to assist you with balance. Later on, as you progress you can load your hands with weight or place a barbell on your shoulders.

Backward lunges are a great exercise for the upper thighs and the hips. If you have questions on this exercise please speak to one of Personal Trainers or Group Exercise instructors.

Is Your Exercise Program Balanced?

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In life, we are constantly trying to look for balance in our lives: work, home/family, play/recreation etc. Shouldn’t we look for balance in our exercise program as well?

As with anything in our life, balance creates an environment of success, enjoyment, contentment, and happiness. Exercise is no exception! A balanced exercise program challenges us physically and mentally, relieves stress, helps us recover, and enhances our overall health.

What does a balanced exercise program look like? Some of the components of a balanced program should include aerobic/cardiovascular endurance, muscular strength/power, tissue flexibility and mobility, joint mobility, movement and coordination, breathing, and balance. Fortunately here at BAC, we have a number of options in which to choose and craft a balanced exercise program that you can enjoy.

If you are someone who likes to exercise with a group of people there are a variety of options for you. For aerobic/cardiovascular training we have Aqua Aerobics, Aqua Zumba, Bootcamp, TBC, Insanity, HIIT, Step, Cardio Dance, Zumba, and Revolution. For muscular strength/power/movement training: Power Pump, Bootcamp, TBC, HIIT, Strong, Strong and Stable, Aqua Aerobics, and Pilates. And for tissue flexibility/balance/breath training: Yoga, and Strong and Stretch.

Typically, aerobic/cardiovascular training should be done 3-5 times/week, strength/power/movement 2-3 times/week, balance/tissue flexibility-mobility every day with one training session devoted to it 1 time/week at least.

One of the benefits of a lot of our classes is that they incorporate many of these components into each class session but as you can see we also offer classes that address specific areas. If you are curious about how to balance your exercise program Jeri Winterburn, BAC Group Exercise Director, Mike Locke, Director of Fitness, and our Group Exercise and Personal Training Staff are here to help.

Yoga Tips

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Yoga is a wonderful workout for many different reasons. Among them, it’s a good way for people of all ages to get active while remaining safe and comfortable. Additionally, it can help you learn to relax and get focused, and it’s a great tool for feeling better when stress becomes overwhelming. However, what about yoga workouts for people who want to take their routine to the next level? If you’re feeling bored or unchallenged by your workout, it may be time to think about how you can change it up while staying motivated.

There are many ways to go about it, and they’re all personal to your needs. Whether you want to boost your strength or learn how to get into deep meditation, there are several things you can do to improve your workout. By using specific tools and resources, you can take yoga to a whole new level. Think outside the box; use tech, apps, and online tutorials to your advantage.

Here are a few tips on how to give your yoga workout a boost.

Make Your Yoga Routine More Mobile

Yoga is one of the most popular forms of exercise in the U.S. because it can be done just about anywhere. So, when you’re feeling stressed, you can find a little space and practice meditation and stretches that will help boost your mental health. Individuals with busy schedules can fit it easily into their day, especially with mobile apps like Down Dog that provide tutorials and recommendations. If you’re in the market for a new device that allows you to run the latest apps and take your yoga practice with you on your journeys, check out newer iPhones and find one that fits your budget and data plan. If you’re an Android fan, don’t fret — there are plenty of top-notch Android phones that can do the exact same thing.

Try Something New

There are plenty of tools you can use that will boost your yoga workout, including stability balls and yoga straps. These tools will help you keep your workout fresh and exciting while giving you a new way to work different parts of your body, but it’s important to make sure you find the right ones for your needs. Also, do some research on the specific tools you’re using so you can make sure you’re getting the maximum benefit from them.

Create Your Own Workout Space

Yoga can be done in a variety of places, but it can be really helpful to have your own space to practice in. Since yoga and meditation go hand-in-hand, a quiet spot is ideal, one without any distractions and that has plenty of room for you to move around. So, look for a place in your home that is away from the main flow of traffic, and include a way to play music, use scented candles, and a comfy yoga mat so you can practice in style.

Go Outside

Changing the scenery can go a long way toward helping you find new inspiration with your yoga routine. If you usually take a class, consider looking for one that is held outdoors, or take your mat to a local park when the weather is nice and spend some time in the sun doing your poses. Not only will this help you enjoy your workout more, but it’s also a great boost for your mental health to spend time outdoors. You can even check online to see if there are any outdoor classes near you that will allow you to bring your dog along, as spending time with pets can help you reduce stress.

When it comes to workouts, yoga is one of the most beneficial. No matter how you choose to practice yoga, make sure you stay safe while you practice, especially when using tools. And when you’re ready, don’t be afraid to take things to the next level.

Resources
~Sheila Johnson

Assisted Split Squats

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Last month, we introduced you to Assisted Split Squats, a stationary exercise to help you gain and maintain strength so that you may kneel down to the ground and then rise back up to standing. Once you have mastered the Assisted version of the Split Squat it is time to progress to the bodyweight unassisted Split Squat and then to the loaded version.

The mechanics for performing the bodyweight Split Squat are exactly the same as you did for the assisted. Start with your feet parallel about shoulder-width apart (see picture 1). While keeping your feet shoulder-width part step back with one foot approximately one stride length (see picture 2). This time let your arms hang down by your sides with your feet shoulder-width apart and one stride length from each other. Slowly lower your body until your front leg is at 90 degrees and your back knee touches or almost touches the floor. The back leg will also form a 90-degree angle. Pause and reverse the motion back up to the starting position. Make sure you push through the floor with the entire foot of the front leg and lift through the hips of that same leg. Complete for the prescribed number of repetitions then repeat on the opposite leg for the prescribed number of repetitions.

Please see one of BAC Personal Trainers if you have any questions regarding how to perform the assisted Split Squat exercise or how to include it your exercise routine. They would be happy to assist you.

Picture 1                                                    Picture 4

Assisted Split Squats

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Kneeling down to the ground is a very normal everyday movement. We have to kneel down to pick something off the ground or to find something that we may have dropped. Kneeling down can become more and more challenging if we begin to lose some strength.
A stationary assisted Split Squat is an exercise that can help you gain and maintain strength in the lower body to allow you to kneel down to the ground and then rise back up to standing. It is the first progression of a Split Squat using assistance with only your body weight.
To perform the assisted Split Squat you need to start with your feet parallel about shoulder-width apart (see picture 1). While keeping your feet shoulder-width part step back with one foot approximately one stride length (see picture 2).

To start the exercise grasp a solid object (see picture 3 with a stable bar) with your feet shoulder-width apart and one stride length from each other. Slowly lower your body while holding onto the solid object for balance until your front leg is at 90 degrees and your back knee touches or almost touches the floor. The back leg will also form a 90-degree angle (see picture 4). Pause and reverse the motion back up to the starting position. Use the solid object to assist you up using your arms as much or as little as you need. Make sure you push through the floor with the entire foot of the front leg and lift through the hips of that same leg.

Complete for the prescribed number of repetitions then repeat on the opposite leg for the prescribed number of repetitions.
Please see one of BAC Personal Trainers if you have any questions regarding how to perform the assisted Split Squat exercise or how to include it your exercise routine. They would be happy to assist you.

Picture 1                                                    Picture 4
Picture 3                                                   Picture 4

Weekend Warrior Syndrome

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Strategies for reducing the risk of Weekend Warrior injuries:

• Warm-up thoroughly prior to activity participation. A warm-up should include general body warm-up with light jogging and/or calisthenics. Tissue mobilization and release using a massage stick, foam roller or lacrosse ball. Short duration (10-20 sec) stretching exercises encompassing the major muscle groups 2-3 times on each.

• Warm-down after activity participation. Walk or do some light jogging to help flush out your system. Foam rolling, massage stick of the muscles used in the activity. Longer duration stretching (30-60 sec) for major muscles 2-3 times each.

• Recovery using massage, cryotherapy (cold) ice or an ice bath, whirlpool for the heat and jets, and pool for mobility and off-loading joints.

• Listen to your body. Don’t try to block out and push through what your body is trying to tell you. Know when to say when!

• Change up your activities. Repetitive participation can lead to overuse injuries.

• Try to balance activity during the week with activity on the weekend.

Jump In!

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by Mike Locke, Fitness Director

1. Reduce overuse injuries. The repetitive stress of intense, specialized training contributes to overuse injuries. Depending on water depth, aquatic training can reduce impact up to 85%, resulting in less stress and reducing the likelihood of injury.

2. Supplement land training. Many land moves can be mimicked in water, and clients can practice movement patterns without worrying about impact. Shallow water is beneficial for vertical jump training, transitional depths are good for racquet sports training, and deep water is valuable for long-distance training.

3. Add variety or overcome training plateaus. Water provides resistance in multiple planes of movement, allowing for new types of overload. Working in a different environment reduces boredom and adds fresh challenges.

4. Increase muscle strength. Cardiovascular and muscle endurance training can occur concurrently in the water. Correct training techniques and equipment make it possible to build strength.

5. Supplement speed and sports training. Coaches can teach sport-specific moves in the water. Aquatic training improves core muscle recruitment to stabilize the body against the water’s forces.

6. Facilitate post-workout recovery. The hydrostatic pressure from immersion increases circulation, reduces swelling, and enhances recovery. Water training provides a comfortable environment for active-rest workouts.