Hello Everyone!
As most of you know I am 3 months pregnant - as such I've added a few new faces to the Cardio-Core South Burnaby team - to help unload my work-load.
Miyuki Johanson
Miyuki will be taking over the AM classes M-F. As a previous client Miyuki has developed a passion for fitness. Seeing how bootcamp improved her fitness level, she is a testiment and inspiration for the rest of us! She recently completed her BCRPA training to obtain a Fitness Leadership Certificate. Way to go Miyuki!
Megan Coffey will no longer be training the evening class unfortuantely due to conflicting time schedule - sorry your stuck with me guys! LOL I'll try and be easy on you...who am I kidding, no I won't!
Please be kind to our new trainers by helping them to feel welcome!
Have a great month!
Kim Kirstiuk
Wednesday, August 6, 2008
Tuesday, August 5, 2008
Three Exercises You Must Do for a Tighter You
Running low on time? Off vacationing? You can still keep fit with three simple moves!
1: Bicycle the Abs
Why it works: The Biomechanics Lab at San Diego State University, compared 13 of the most common abdominal exercises and ranked them from most to least effective. Overall, the best exercise for strengthening the rectus abdominus, which includes the long flat muscles extending along the front and sides of the abdomen, is the bicycle maneuver.
How to do it: Lie on your back on a mat or padded carpet with your knees bent and feet flat on the floor. Press your lower back into the floor, engaging your abdominal muscles, as you put both hands behind your head (don't pull on your head). Bring your right elbow over to your left knee, and then bring your left elbow over to your right knee in a twisting, bicycle pedal motion. Continue to breathe naturally. Alternate opposite elbow to opposite knee with hands interlaced behind your head in a slow and controlled manner and with full extension of each leg on every repetition.
Breathe naturally, extend your legs fully to increase intensity and perform the motion very slowly. Keep your knees bent throughout the movement, while you tap your feet to the floor (instead of extending your leg straight out), to decrease intensity. Repeat to muscle fatigue.
Goal: Two sets of 20-30 repetitions
2: Squat the Gluteus
Why it works: squats, done with or without dumbbells, are the quickest route to more shapely, tighter glutes. The compound exercise also gets high marks for toning quadriceps, hamstrings and calves.
How to do it: Stand with your feet shoulder-width apart, holding arms at your sides. The head is straight with a natural arch maintained in your back. Inhale, swing your arms slightly forward for balance, bending at the knees and hips to a sitting position, thighs parallel to the floor or as low as you can comfortably squat without experiencing pain in your back, hips, or knees. Your buttock remains above the level of your knees, and your knees do not extend beyond your toes. Exhale, slowly rising to a standing position with knees and hips straight. Allow your hands to drop back to your sides. You can also squat against a wall using a resistance ball. Repeat to muscle fatigue. See it now.
Goal: Two sets of 10-20 repetitions
Modification/Variation: Walking Lunges
Start by stepping forward with one leg and planting your foot firmly on the floor. Then, drop the rear knee down so that your rear thigh and front shin are perpendicular to the floor. Using the heel of the front foot, push upward to return to standing position, then step forward so that feet are together again.
3: Push-Up for Sculpted Arms
Why it works: It works multiple muscles at the same time such as biceps, triceps and shoulders. They also help condition the chest and abdominals.
How to do it: Lie face down on the floor or mat, with your hands on the floor, palms down, slightly wider than shoulder-width apart, and toes curled under on the floor. Your back and legs are straight. Exhale as you slowly push your body away from the floor. Inhale, lowering yourself back down to the point where your chest barely touches or comes within a few inches of the floor. Repeat to muscle fatigue.
Modification: knees are bent and remain on the floor during the movement. Or you can do this against a wall for less resistance.
Challenge: perform both the up and down phases of the push-up very slowly by counting to four when pushing away from the floor and to eight while lowering to the floor. Holding the position during any exercise for at least a count of two will increase intensity.
Goal: Two sets of 10-20 repetitions.
1: Bicycle the Abs
Why it works: The Biomechanics Lab at San Diego State University, compared 13 of the most common abdominal exercises and ranked them from most to least effective. Overall, the best exercise for strengthening the rectus abdominus, which includes the long flat muscles extending along the front and sides of the abdomen, is the bicycle maneuver.
How to do it: Lie on your back on a mat or padded carpet with your knees bent and feet flat on the floor. Press your lower back into the floor, engaging your abdominal muscles, as you put both hands behind your head (don't pull on your head). Bring your right elbow over to your left knee, and then bring your left elbow over to your right knee in a twisting, bicycle pedal motion. Continue to breathe naturally. Alternate opposite elbow to opposite knee with hands interlaced behind your head in a slow and controlled manner and with full extension of each leg on every repetition.
Breathe naturally, extend your legs fully to increase intensity and perform the motion very slowly. Keep your knees bent throughout the movement, while you tap your feet to the floor (instead of extending your leg straight out), to decrease intensity. Repeat to muscle fatigue.
Goal: Two sets of 20-30 repetitions
2: Squat the Gluteus
Why it works: squats, done with or without dumbbells, are the quickest route to more shapely, tighter glutes. The compound exercise also gets high marks for toning quadriceps, hamstrings and calves.
How to do it: Stand with your feet shoulder-width apart, holding arms at your sides. The head is straight with a natural arch maintained in your back. Inhale, swing your arms slightly forward for balance, bending at the knees and hips to a sitting position, thighs parallel to the floor or as low as you can comfortably squat without experiencing pain in your back, hips, or knees. Your buttock remains above the level of your knees, and your knees do not extend beyond your toes. Exhale, slowly rising to a standing position with knees and hips straight. Allow your hands to drop back to your sides. You can also squat against a wall using a resistance ball. Repeat to muscle fatigue. See it now.
Goal: Two sets of 10-20 repetitions
Modification/Variation: Walking Lunges
Start by stepping forward with one leg and planting your foot firmly on the floor. Then, drop the rear knee down so that your rear thigh and front shin are perpendicular to the floor. Using the heel of the front foot, push upward to return to standing position, then step forward so that feet are together again.
3: Push-Up for Sculpted Arms
Why it works: It works multiple muscles at the same time such as biceps, triceps and shoulders. They also help condition the chest and abdominals.
How to do it: Lie face down on the floor or mat, with your hands on the floor, palms down, slightly wider than shoulder-width apart, and toes curled under on the floor. Your back and legs are straight. Exhale as you slowly push your body away from the floor. Inhale, lowering yourself back down to the point where your chest barely touches or comes within a few inches of the floor. Repeat to muscle fatigue.
Modification: knees are bent and remain on the floor during the movement. Or you can do this against a wall for less resistance.
Challenge: perform both the up and down phases of the push-up very slowly by counting to four when pushing away from the floor and to eight while lowering to the floor. Holding the position during any exercise for at least a count of two will increase intensity.
Goal: Two sets of 10-20 repetitions.
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