Written by: Taylor Post CAT(C), Certified Athletic Therapist
TABATA what?! (No not ciabatta … )
A Tabata workout is broken down into specific intervals, usually 20 seconds of high intensity work, followed by a short 10 second rest. 8 of these 20:10 “sets” are performed consecutively, for a total of 4 minutes for each movement/exercise. It doesn’t sound like much, but even the most simple exercises become real spicy when done in this high intensity interval style.
Tabata training is an awesome way to train your cardiovascular strength and endurance, without having to spend hours on a cardio machine. It’s also a great way to get a quick but effective workout done, even when you’re short on time or equipment!
Some of my favourite Tabata moves for the whole body:
- Squats (air, goblet, dumbbell, jump)
- Jumping Jacks
- Mountain climbers
- Shoulder press
- Biceps curls
Written by: Taylor Post, CAT
Our core and abs need to resist movements all day long, which means training the core properly is an important part of any functional strength program. When it functions correctly, the core muscles provide stability to the whole musculoskeletal system. This equates to better posture, prevention of injuries and falls, improved motor control and more confidence with daily movements (walking, lifting, reaching, standing up etc.) For athletes, a strong core means a stable base, which also translates to improved performance in sports and greater overall strength training game!
As we discussed last week, when developing core strength we need to take into account that the main function of our core is to stabilize and protect our spine from unwanted movement. Core strength also provides stability between the upper and lower body. So instead of focusing on how the abdominal muscles create movement (think crunches, sit-ups, side bends, Russian twists etc.), we must concentrate on exercises which aim to prevent or control movement. As we know from last week, these exercises are otherwise known as “Anti-Core” training.
Todays post involves two awesome Anti-Lateral or Side Flexion moves to try out. When performing these exercises, the goal is to resist flexing from the side to maintain a neutral spine. These variations are great for training lateral stability and developing our capacity for resisting lateral flexion, or side-bending. We can see how they transfer over into daily life, in actives like carrying awkward loads (like a heavy grocery bag, luggage or even a child!). Take a look at the pictures and descriptions below for key points to each exercise.
Single Arm Farmers Carry
If you have questions about any of the exercises or need help to modify them to match your skill level, feel free to reach out. Keep following because next week we will take a look at Anti extension and Anti Flexion exercises to complete our Anti-Core training series!
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Build Your Core Strength - Part 1 in this three part series
Written by: Taylor Post, CAT
When you think core exercises – you probably think of sit-ups, crunches and leg raises... right!? These abdominal exercises are staples in so many core workouts, and are not without merit or value. They are however, only a small part of developing core strength, because they involve creating movement in one plane of motion (sagittal). Doing these same exercises over and over ignores all of the other directions that our core can move, and that it needs to stabilize as well!
First of all, our core includes much more than just the six-pack muscles. In reality, it is a belt or girdle of muscles that stretches all the way around your lower back, where it connects to your glutes, hips, and obliques.
Our core doesn’t just need to help us flex and move, it plays a role in balance, posture, and protects our spine from outside stress or forces. It is also the connection from our lower and upper body. Every move we make starts from our core or transfers through it!
By design, the core muscles are stabilizers, not movers. So exercises that focus on preventing movement at the hips and spine are incredibly important, yet often forgotten.
Over the next few weeks we are going to look at four different groups of “Anti Core” exercises with specific examples of each. The four groups are Anti Rotation, Anti Lateral/Side Flexion, Anti Extension and Anti Flexion exercises.
In this first instalment we have included some great Anti-Rotation exercises to try out. If you have questions about any of the exercises or need help to modify them to match your skill level, feel free to reach out.
Stay tuned for more to come!
Team Insahyu: Certified Athletic Therapists.