Fall harvest season has finally arrived! Today’s workout will include a Farmers Walk in admiration of our wholesome harvest spirits! May we also, always strive to harvest our inner athlete! Good Luck!
200 Meter "Farmers Walk” (Carry heavy dumbbells by sides while walking-core strengthening exercise.)
If you are like most people, you spend most of your day seated. In result, your hip flexors will know up, creating discomfort and limiting your range of motion. Below is a short video showing you two stretches that will help loosen up the hip flexors and provide some relief. Perform each stretch for 1 minute on each leg for a total of 4 minutes of stretching.
Starting a new fitness program is never easy, but mixing it up can get even harder. That’s why today, we begin part one of our total body bar resistance band routine! It’s long overdue that we stretch your routine and combine these two forgotten fitness tools.
So you may ask yourself, how can a simple resistance band give me a tough enough workout? Many fitness enthusiasts are under the impression that it’s impossible to get an excellent total body workout with just a resistance band, but in all honesty there are four stellar reasons to pick up a resistance band this minute!
1. Variety –We have to continually vary our training programs. We are not machines, our bodies adapt. By stressing our muscles with different methods of strength training, you’ll be persistently challenging your muscles, thus continue to gains.
2. Range of Motion – Resistance bands allow for a greater range of motion. Basically, your able to create resistance at any angle by moving the band higher, lower, or overhead. With the ability to create virtually all common strength training moves the bar ban combo is here to stay.
3. Degree of Difficulty – As witnessed in the video you can select from many different band sizes and by stepping on with one foot, two feet, or by lengthening the distance between your feet you can make it even tougher!
4. Convenience – the portability and capacity to work every muscle group in your body is undeniable. Traveling or at home, you can attach a resistance band to a door knob, chair, pretty much anything! Also, even if you don’t have a body bar try to utilize a broom stick or a garden shovel for that added resistance.
If those reasons don’t electrify you enough, check out our Friday Fitness video and get your Body Bar resistance band combination going. Master these three moves, share with us the results and we’ll be sure to keep the bar band connection going with three more in the weeks to come!
Once again we welcome you to Friday Fitness! This week’s focus is going to be on the most common cardio injuries known as the “Big Five.” The Big Five is a phrase used to describe the five common injuries associated with aerobic activity: Achilles Tendonitis, Chondromalacia, Iliotibial Band Syndrome, Plantar Fasciitis and who can forget Shin Splints.
No matter who we are, at some point we will be faced with some degree of these injuries. Also, individual’s just beginning an exercise program become much more susceptible. Therefore, for each of the big five we’ll discuss the symptoms, causes, and the different steps to take for self-treatment and prevention. At the end our discussion, check out a quick How-to Video to self-treat two of the Big Five. It will help get you back to your exercise program in no time!
Achilles Tendonitis
Symptoms:
- Dull or sharp pain close to the heel - Redness around Achilles - Nodule or cracking sound
H3 is excited to announce the newest addition to our adventure fitness activities, SUP! SUP is an acronym for “Stand Up Paddle”. SUP Boarding is a surface water sport, meaning it is a sport that is performed atop a body of water. Stand Up “paddling” differs from “surfing” mainly because you do not need a wave to propel yourself. Instead, you propel yourself by using a paddle.
Just like standing on the BOSU, standing on the board requires basic balancing abilities. This balancing act actively works to strengthen and tone muscles in the legs and buttocks. The paddling exertion facilitates strength gains in the muscles of the back, shoulders, arms, and core.
As the stand up paddling trend arrives on the heels of the kayak craze, research suggests that due to the hazards of prolonged sitting SUP may offer potentially greater health benefits. It is a TOTAL body workout. Here at H3 we deem SUP as “Strength Unites Pleasure”. It is a new, challenging, FUN form of cross training. It is low impact and people of any age can get started. So what are you waiting for? Next time someone asks you “WasSUP”, you can reply “I am what’s up” or “I SUP”!
