FIT 1 BLOG

We have all heard how important  it is to have a strong ‘core’. …and how we ’should’ train  our “core” for optimum fitness. So….WHAT DOES THIS MEAN?..

Does it mean that all your workouts have to be geared solely for  core conditionong? NO….unless of course you are a lineman in the NFL!!! Core is your body’s natural balance and support system,basically all the little muscles that constantly fire to  to keep your  body upright. But truthfully, we could all stand to be a little stronger around the middle. One  simple[ but physically challenging] way to do this is by creating an unstable surface to train on. The easiest way to do this is to train all your body parts using only 1 leg for support. Use opposite arm to leg that is supporting ,then switch half way through the set.

Adding just  1 of these  for every 2 exercises per body part  will put that little extra tax on those stabilizing muscles. So more muscle used= more calories burned! And we all know what that means!!!!

So here are a few exercises to include in your next work out.

Back

1 legged bent over rows–stand on 1 leg knee slightly bent,  bend over at the hips. Keeping a flat back  and square shoulders lift weight[as a row] using opposite arm to working leg.

Chest

1 legged cable flyes–stand upright on 1 leg in a cable machine[do not lean forward] bring hand to center then back. Be sure to not twist at the hips.

Shoulders

1 legged shoulder presses– stand on 1 leg. Start with dumbells at ear height  wrists always above elbows and press up[but do not lock out]

Legs

1 legged stand ups–start in a seated position. With one leg firmly planted on the floor and the other floating, stand up then lower yourself back down into a seated position. Make sure when seated that your knees never go beyond toes.

Biceps

1 legged bicep curls—stand on 1 leg,keeping shoulders square and hips straight perform single bicep curls.

Triceps

1 legged tricep kickbacks–stand on 1 leg and bend over at the hips. Keeping back flat and shoulders square perform single tricep kickbacks.

MAYBE!!!

Physical imbalances lead to poor posture. Poor posture leads to injury, soreness, and pain. When poor posture makes its way into the workplace, it’s time to put away the aspirin and take control of your pain. These kinds of conditions don’t just ‘happen’ overnight. In fact it could take years before you even realize that what you have is a work related injury. Sure, sitting at your computer, participating in meetings, or even talking on the phone doesn’t seem  that physical but over time, it can really take a toll. These activities, although not strenuous… ,can be the cause of tight chest muscles. When your chest is tight your shoulders have a tendency to round forward and your  rear deltoids[back of your shoulders] to weaken causing you to slouch. This combination puts a ton of stress on your neck and shoulders causing chronic aches and pains. Add a protruding neck to the  mix and you end up looking like Quasimoto at the water cooler!!

Since Notre Dame already has a hunchback let’s look at a simple way to take the pressure off your neck and improve your posture. Basically, stretch your chest and strengthen your shoulders[rear  deltoids].

AT THE GYM

Chest Flyes

To maximize the ’stretch’ opt for  a Bosu ball when performing chest flyes. Use lighter weight than you usually would and allow the backs of your arms to touch the ball during the stretch portion of the lift. Then, keeping your elbows slightly bent[like you are hugging a beach ball], bring the weights together. Take  the stress off your shoulders by keeping the dumbells in line with your chest, keep the movement constant and smooth, remember you are stretching out those tight muscles more than you normally would so keep the weight light and the movement very controlled.

Super set this exercise with reverse flyes to tighten and strengthen rear deltoids.

Reverse Flyes

Sit up on the ball and bend forward until your chest rests on your thighs. Tighten your abs and keeping your elbows slightly bent[hugging that beach ball],raise your arms to just shoulder height.

Do 15 reps of each exercise then rest……or….challenge yourself  and while your arms are resting, take the opportunity to bust out a set of  ab crunches on the ball!!

BRING IT TO WORK!!

Although you may not be so fortunate to have a gym at work, that doesn’t mean you can’t supplement your training at the office.

Here is a simple wall stretch to open up your chest during your work day.

Stand in a door frame and with elbow at 90 degrees take a step forward with inside leg. Keep your hips and chest in line. You will feel a gentle stretch through the chest,hold for  20 seconds then repeat on the other side.

Next, simulate the rear delts work out with no weight. In fact , a static contraction can be as effective as resistance training. So in your chair ,bend over, lay your chest on your thighs, engage abs and raise your arms to shoulder height. At the top hold for a count of 8 then release. Repeat 10 times.

BE PROACTIVE!!!

This only takes 5 minutes…..5 minutes to help yourself! That’s HALF the time most of  us spend whining about our headaches!!