Build your core strength
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!
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Balance Exercises to Prevent Falls
Written by: Taylor Post
Certified Athletic Therapist
When it comes to exercise, there a two kinds of people in the world. Those who love cardio (cardiovascular exercise), and those who avoid it like the dentist. If you would rather have a root canal than sweat it out on the treadmill, look no further! We have come up with some creative ways for you to skip the elliptical and help introduce some cardio into your workouts.
First off, why is cardio so important anyway? Aerobic exercise burns calories to help keep a healthy weight, lower blood pressure, and increase cardiac output. This means more blood is pumped with each heartbeat, which leads to less overall stress on your heart and a lower resting heart rate. A stronger heart also makes daily activities like climbing stairs and moving your body at home or at work much easier.
As much as cardio gets a bad rep, it is a true foundation of physical fitness… but it often leads to hours of plodding along like a zombie among the rows of exercise machines at the gym. Is anyone else sick of watching re-runs on HGTV or the food network while jogging?? Instead, try these 4 sneaky, less monotonous ways to get the benefit of a cardio workout.
Try an AMRAP
Superset with a Cardio Move
Inject your regular strength routine with an exercise or movement that will elevate your heart rate. Superset means moving from one exercise to another without a break in between. Simply pair up a traditional strength exercise, with one that is more cardio based. This will keep your heart rate and metabolism up without hindering your weight training goals to build muscle. Aim to perform 3-4 sets of 6-15 repetitions. You can rest 60-90 seconds between sets, but not between the two different exercises (eg. perform 10 jumping jacks followed immediately by 10 goblet squats, then rest 60-90 seconds. Repeat for 3-4 rounds). We have listed some awesome combinations below to get you started:
High Intensity Interval Training (HIIT) or Tabata Workout
This type of workout requires you to work at a very high intensity for short periods of time. For example 20 seconds of work, followed by ten seconds of rest, for a total of four minutes. Or, 40 seconds of work, followed by 20 seconds of rest, for four rounds (16 minutes). You can adjust the interval lengths based on the difficulty of the exercises and your fitness level. HIIT or Tabata workouts are incredibly efficient workouts because they require your body to work harder to return to its resting state. They also pack a big punch in a short amount of time, which is perfect if you are short for time.
While there is no denying the benefits of regular cardiovascular exercise, that doesn’t mean it’s easy to make cardio a regular routine. The Canadian Physical Activity Guidelines state that adults should accumulate at least 150 minutes of moderate- to vigorous-intensity aerobic physical activity per week, in bouts of 10 minutes or more (Canadian Society for Exercise Physiology, 2011). Just remember that if you keep an open mind and get creative, there are plenty of ways to get your heart rate up. You shouldn’t feel confined to the treadmill!
\Written by: Melanie Talastas-Soriano BA-Kin, CAT(C)
I have talked before about how important exercise is during pregnancy. Maintaining your strength and stamina is very important when you are pregnant. During the second trimester for many women is when the energy level comes back. If you are feeling motivated during that period, these exercises are for you. These 6 intermediate exercises are a step up from the 5 exercises for expecting moms in the previous article.
I do hope that you are feeling motivated even though you’re out of breath with every move you make. Please consult your doctor before participating in the workout program. If you’re good to go then let’s get started!
Exercise 1: Squat Press
Exercise 2: Chest Press
Exercise 3: Bent Over Row
Exercise 4: Standing Side Crunch
Exercise 5: Calf Raises
Thank you for reading and I hope that these exercise challenge you a bit before baby arrive. In the meantime, enjoy your favorite workouts and do your best during the motivated days.
As an Athletic Therapist, we specialize in creating an exercise prescription that caters to your need. Whether you need exercises for prevention or recovering from an injury, we can help you.
Please visit our website to get to know our team of Certified Athletic Therapist and to explore more on what we can offer. Our online portal is now available – book your appointment – online and we hope to see you soon!!!!!
Team Insahyu: Certified Athletic Therapists.