6 Functional Fitness Movements to Build Core Stability

 by Hilton Head Health Fitness Coach Chris Varano

It's 3 weeks into the New Year and you've started a new fitness routine. You've created a consistent schedule whether you're waking up to work out or you head to the gym at lunch or after work. This is an awesome start.

Now it's time to incorporate functionality into your fitness. Meaning your fitness routine should include components to build your agility, strength and balance. Today, we'll start off with 6 fuctional exercise movements that build core stability:

Stay tuned! Next Friday, our H3 Fitness Specialists will bring you functional fitness movements for hip mobility.

 

Heart Pumping Tabata

Are you ready for some tabata? This type of interval training incorporates 20 seconds of intense exercise followed by 10 seconds of rest. Tabata workouts are great for your heart and body because it provides aerobic and anerobic benefits.

Today's tabata workout will include these 4 exercises:

1. Burpees

2. Plank

3. Lunges

4. Jumping Jacks

You'll do each exercise  for 20 seconds and rest for 10 seconds for a total of 8 rounds. Do 4 minutes of each exercise with 1 minute of rest. This gives you a 20 minute heart pumping tabata workout! Check out the video below to see 3 variations of each exercise, choose to do the variation of intensity that works best for you.



Have a great workout!

It's Time to Change your Fitness Routine

It’s October! As the cool, crisp days of Autumn slowly ascend upon us we prepare for the activities and festivities that the fall and winter season bring. When we turn the clocks back next month, we'll know the shift of seasons is official. The change of seasons often coincides with a change in our exercise routines as falling temperatures and inclement weather force us indoors. This, in fact, is a great time to bust out of the boredom that you may be experiencing with your current fitness program and try some new fitness options to challenge your body, stoke your metabolism, and reenergize your mind. If you have been doing the same routine (machines, weights, cardio equipment, etc.) for an extended period of time, you may find that you have hit a weight-loss plateau. When you begin a new exercise regiment, your body feels challenged and requires energy to complete the task. However, keeping the same routine in place long-term allows your body to adapt and become more efficient at performing the work. The body eventually requires less effort and less calories to do the job. So, keeping that in mind, as you prepare to turn back your clocks consider some of the following low-impact indoor options to breathe some fresh air into your fitness routine:

1. SPINNING (Indoor Cycling): Hopping on the bike is a fun way to fit in some exercise, with a low chance of damaging the joints. A simulation of hill climbs, intervals, quick bursts of speed on flat road or downhill, or long-sustained flat roads will make you feel as though you just completed the Tour-de-France, but without ever having to leave the gym. Complete your own spin routine or sign up for a guided class to enhance the adventure! To keep the workout as low-impact as possible, avoid standing positions for more than 1-minute intervals at a time, and use them sparingly.

2. ROWING MACHINE: The rowing machine is a low-impact, intense and fun way to work virtually every major muscle group in your body with one machine. This workout offers significant improvement in cardiovascular function and increases muscle mass, while being performed with very little pressure on the joints.

3. ZUMBA: This indoor workout has been taking the world by storm for nearly a decade now. The combination of upbeat music of a wide range of Latin-inspired genres with primarily low-impact moves is guaranteed to excite you and challenge you! Some Zumba instructors incorporate more low-impact moves than others so find an instructor you like and be sure to modify when you need to. For variety, find a workout facility that offers Zumba Toning, a fusion of low-impact dance cardio and light upper body and low body resistance training.

4. BALLROOM DANCING: Take a tip from Dancing With the Stars. Not only is dancing super sexy, it’s often very easy on the body and a guaranteed great workout, while also stimulating your brain by trying something new and different. Bonus points for this workout because it also gives you some quality bonding time with your spouse or partner. So go grab your partner and give those dips, twirls, and whirls a spin!

5. TRX: Also known as “total-body resistance exercise,” TRX is a nylon strap suspension system (invented in the Marine Corps actually!) that’s easy on the joints but a serious challenge for your whole body. Head to the nearest gym to “learn the ropes”. If you really want to dive into over 45 different exercises and levels of each exercise that can be performed with this tool, consult a TRX qualified trainer!

6. PILATES: To date, there has never been success with high-impact sports magically giving us six-pack abs. The real way to sculpt abs and increase core strength? Just roll out the mat for a quick Pilates session to strengthen and lengthen your body, improve alignment and posture, develop breathing capacity, improve coordination and balance and increase your flexibility. Participants benefit from the deep concentration allowing them to tune into both body and mind.

7. YOGA: It’s no tackle football, but the NFL pros are doing it. So ease up and add some spinal twists and downward dogs to that fitness routine. Research shows that yoga helps to improve flexibility, enhance self-awareness, improve lung capacity, and restore your mind-body connection.

Be sure to look at the LIVE Well package from Hilton Head Health for more information about fun, challenging fitness and wellness routines.

H3 Quick HIIT Workout Routine

When making the choice to exercise, always choose quality over quantity! This is an important concept we convey to our Guests here at Hilton Head Health. We offer 50 different fitness classes and fitness activities that are designed to give our Guests the most out their workout and help them form a successful workout routine at home. HIIT (high intensity interval training) is a great way to get the most out of your workout, as it burns more calories and more fat faster!

For today's HIIT Workout Routine here on our blog, do each of the 4 exercise shown in the video for 20 seconds with a 10 second rest in between each exercise. Complete 8 rounds of each exercise for the full HIIT workout routine.

1. Jump Rope

2. High Knees

3. Skiers

4. Jumping Jacks

Keeping Fitness FUNKY

Bethany Myles, Program Intern Fall 2012

As we settle into fall, I realize, we are fortunate to live in a time where being fit is not just for athletes and celebrities; it’s essential to improving our quality of life. Health initiatives and increase of chronic illness have helped to shed light on the benefits of being physically active. As a result, there has been a boost in the fitness industry to create new forms of activities; how can one keep up with the trends. I personally love to see all the new dance crazes that come along. Whether it is Latin, hip hop, or jazz dance inspired,Americais moving to some beat and I love it!! You may not be a seasoned dancer or ready to join the fitness dance craze but have no fear, I am here with 10 ways to keep your fitness routine fresh and FUNKY! So take a moment... close your eyes and put your thinking cap on because we are going on a FUNKY ride.

1) Treat yourself to some new funky fitness attire. A little retail therapy won’t hurt especially, if it will bring a spark to your workout. Make a statement with some colorful shoes for that morning run or groovy pattern top for your next yoga class.    

2) Join a local recreation sports league. Many gyms, local recreation centers, and community organizations currently offer adult sports leagues and clubs. It is a great way to try something new, broaden your social network, and stimulate your competitive edge all while having fun. It may take a little research to see what is available in your area but it will totally be worth your while.

3) Try a new class or equipment at the gym. Do you go to the gym that same time everyday just to use your favorite piece of equipment? Take the same aerobics class because you know the instructors teaching style so well it feels like your own? Over time our bodies adapt to certain movements, although it feels comfortable can be a hindrance to maximizing your workouts. Go ahead, bite the bullet and open yourself to something new. Who knows you might love it!!

4) Hire a personal trainer. If you aren’t already, personal training is a perfect way to keep your fitness routine funky! The knowledge and expertise of a trainer will keep your body doing things you never thought possible. For those who are already seeing a trainer, I suggest talking to your trainer about incorporating some new training tools into your sessions; TRX bands, sand bags, BOSU ball, and that’s just the beginning.

5) Throw a Pinterest party. Pinterest is a social phenomenon taking images to different heights. The health and fitness category is full of inspirational quotes, workouts, and new suggestions for pinners to try. Invite a few friends to bring one workout from Pinterest to share and collectively take turns leading each workout. After the hard work and a few laughs (there will be some), reward yourself with a healthy snack from Pinterest as well. If you don’t have an account, its easy to browse for free or request one. A good place to start would be the Hilton Head Health Pinterest page.

6) Support a cause. Fall marks the beginning of walks and 5K runs that donate money to local and national charities. Our success with Devin’s Dash afforded us the opportunity to raise thousands of money to send kids to Happiness is Camping.  Registrations are often affordable and come with great t-shirts as a token for your support. If you feel inspired, you can create a team with co-workers, friends, or family to raise monies for the cause. An amazing way to make a huge impact!!

7) Volunteer with a youth sports team. Do you enjoy working with youth? Or looking for a way to give back to your community? Youth sports are always looking for coaches to volunteer their time and talent. As a youth track & field coach, I often enjoy motivating my athletes by doing drills and workouts with them. They get a kick out of racing me in 80 meter sprints. So imagine the possibility of playing basketball with an 8 year old half your size. If he shoots over your head while being in full defense stance you might have the next Michael Jordan in front of you!!

8) Revisit your childhood. Coaching youth is one way to visit your childhood. Another is playing game of kickball, foursquare, or freeze tag will make any adult feel 30 years younger. Round up your kids, grandkids, nieces or nephews and show them how you played back in the day before Wii and iPads!!

9) Discover the community attractions of a neighboring city. Larger and smaller communities are becoming more fitness friendly by adding bike trails, parks, and social events. It might take a little research and preplanning but the change of scenery will be rewarding physically and mentally.

10) Plan a Family Fitness Retreat. When was the last time your family did something creative together? Have you ever considered turning your home into a mini H3 for a weekend? Clear all your weekend plans and put the kids to the challenge by planning and preparing the events for the weekend. This is a great opportunity for family bonding and educating the kids on why your family chooses to live a healthy lifestyle. You will be AMAZED with what you find around the house to make this an inexpensive and memorable event. Have fun and take lots of pictures!!

Keeping fitness Funky will assist in enjoying the journey to achieve your weight loss and fitness goals. Hope you enjoyed the FUNKY ride, good luck!!

Friday Fitness: Fitness from A-Z

Do you ever feel stuck in your 8-15 reps, 2-3 set routine? If so here is a new workout for you that is inspired by one of my favorite quotes! Remember variety is what keeps us interested, mix it up and get creative! Are there any other alphabet inspired exercises that you can think of? If so post it!



P.S. Some of these exercises can be great to do with your kids!

Fitness Friday: At Home Bootcamp & Triathalon Routine

Grab your goggles, swim cap, bike and athletic shoes. Get ready to participate in Hilton Head’s Annual Beach Bum Triathlon (#2).  This Saturday, August 6^th marks yet another wet, sticky, sandy, heart pumping, athletic challenge and guess who will be there?… YOU WILL TOO- or at least in your efforts and spirit!

Alongside H3 staff and adventuresome guests who will be partaking in this event, Fitness Friday will inspire a “TRI” challenge of your own to complete at home. Although many of you do not have a beach, this FF “bootcamp-esque” workout will mimic a “TRI” accomplishment upon completion. Read below for details.

 

H3 “Beachless”  Bum Triathlon Bootcamp:

 

Round 1:     50 Swims (see image below)

                   50 Bikes (see image below)

                   50 m Dash/Sprint x 5 (5 times)

 

Round 2:     40 Swims

                   40 Bikes

                   40 m Dash/Sprint x 4 (4 times)

 

Round 3:     30 Swims

                   30 Bikes

                   30 m Dash/Sprint x 3 (3 times)

 

Round 2:     20 Swims

                   20 Bikes

                   20 m Dash/Sprint x 2 (2 times)

 

Round 1:     10 Swims

                   10 Bikes

                   10 m Dash/Sprint x 1 (1 time)

 

Click here to view PDF of alternates for swimming and cycling.