BEND FITNESS INSTRUCTORS OFFER FALL FITNESS TIPS
FEELING GOOD IN THE NEIGHBORHOOD
In a year as topsy-turvy as 2020, it’s more important than ever to nurture your own well-being.
Fortunately, Bend is home to a number of fitness studios, day spas and retailers dedicated to helping Central Oregonians stay strong in body and mind. Consider a massage or facial from Radiant Day Spa, try an outdoor yoga class at Free Spirit Yoga + Fitness + Play, or prep for the fall trail running season with new layers from lululemon and Athleta.
As you transition your workout routine from summer to fall, here are some tips and recommendations from various instructors from our Old Mill District fitness community.
THE BENEFITS OF CARDIO + STRENGTH TRAINING IN ONE WORKOUT
I get asked all the time why Orangetheory?
It’s simple. It’s a total body workout that gives your both cardio and strength training in one hour or less. People underestimate the importance of strength training and also how many different kinds of strength training that is available. We use a variety of things at OTF from resistance bands, to TRX, Bosu, free weights and also your own body weight to constantly keep your muscles guessing and most importantly, changing. When it comes to muscles, if you don’t use them, you will lose them. Muscles need to be constantly worked, which means contracted and flexed, to remain strong. Why is that important? Because when you work out your muscles, your whole body responds.
Even the Mayo Clinic emphasizes the need for fitness strength training to live a more healthy lifestyle. Most physicians, personal trainers, nutritionists, and chiropractors agree that working with weights should be a part of everyone’s daily exercise routine as much as cardio.
Here are just a few benefits to strength training:
1- Strength training helps to develop stronger bones and reduce osteoporosis.
2- It helps control your weight by burning more calories.
3- It boosts your stamina so you do not become so fatigued.
4- Building up your muscles helps to support your body’s organs so they function better. You breathe deeper, have less digestive problems and better blood circulation.
5- It reduces your chances for injury because your muscles cushion your joints.
6- It helps you battle chronic diseases such as diabetes, hypertension, arthritis, back pain, and sleeplessness
IMPROVING YOUR LATERAL STRENGTH HELPS PROTECT YOUR HIPS, KNEES AND ANKLES
Most of us have goals to get in better shape, maintain weight, lose weight, and or exercise to feel better and live longer.
We know that moving more is important but how we move can make all the difference. We all have muscles just hanging out on our body and unless we move them correctly they become weak and the result can be injury and pain. This concept applies to everyone. Whether you are active or not, a runner, athlete, couch potato, it does not matter- we can all benefit from this concept of “think laterally” and live with less pain as we age.
Imbalance from only doing forward and backward motions
We spend much of our day sitting, walking, biking, jogging, running, climbing stairs and if our day includes a gym workout, maybe some squats, lunges, pushups, pull-ups, cardio on the elliptical machine, etc.. What do these positions have in common? They are all in a forward or backward motion and lack lateral movement. This repetition can result in a body that is impaired and imbalanced in the ability to move in all directions.
Athletes, runners, cyclist, and active peeps
Linear athletes, like runners are prone to overusing the quadriceps and injuries can result like ‘runner’s knee’ (patellofemoral pain), achilles tendinitis and IT Band Syndrome. I would be lying to say that adding lateral movement can fully prevent injuries from happening, however, it can decrease the likelihood for these types of injuries to occur.
Less active individuals
If you are not actively working out you most likely are still moving in a forward and backward motion, leaving your body imbalanced and the risk of pain as you age is likely.
Move laterally and age stronger
Regardless of if you are an athlete or not, I hope this post inspires you to “Think Laterally.” With more lateral strength we can protect our hips, knees, ankles and ultimately age stronger and with less pain.
I’ve got some good ideas for you! You can do these moves anytime and anywhere during your day… Adding a resistance band intensifies the exercises.
LATERAL STEP – In a semi-squat position step laterally 4-6 steps to the left and then 4-6 steps to the right. Keep your hips and shoulders square. Repeat for 30-60 Seconds. Be careful to not bring your knees forward over your toes.
LATERAL LEG LIFTS– Balance on one foot and lift the opposite leg laterally. Repeat 12-15 times on each leg for 2-3 sets.
PLANK TAPS/SLIDES– Starting in a plank position, tap one foot at a time side to side. This is a great move as you are strengthening your core and arm stabilizing muscles at the same time. You can intensify this by adding gliders or even microfiber towels.
CLAMSHELL– We can ALL benefit from doing a clamshell workout. The clamshell can help strengthen your medial glutes, increasing the power and stability of your hips. This can also mean a decrease in injury to the lower body, greater stabilization in agility workouts, and more strength and power in your squat.
- Lie on one side with your feet and hips stacked, your knees bent 90 degrees, and your head resting on your right arm.
- Draw your knees in toward your body until your feet are in line with your butt. This is your starting position.
- Keeping your abs engaged and your feet together, raise your top knee as far as you can without rotating your hip or lifting your bottom knee off the floor.
- Hold for 1 second, squeezing your glutes at the top of the move, before slowly lowering your left knee to the starting position.
- Continue for a total of 20 reps, then repeat on the other side.
The icing on the CAKE is that lateral movement will help develop a beautiful and strong BOOTY!
Find more articles on health, nutrition and fitness from Sierra on her blog, Mindful Carrot.
TRANSITION YOUR ENERGY FROM SUMMER TO FALL
TIPS FROM FREE SPIRIT ON STAYING SETTLED AND GROUNDED DURING THE CHANGE OF THE SEASONS
By Rachel Augustine, co-owner of Free Spirit Yoga + Fitness + Play
During summer, our energy is high as the sun shines and the days are long. But as we transition to colder weather that is dry and windy, we can feel off, unsettled and ungrounded. Yoga can be a great way to help counteract those feeling and rebalance yourself.
Try these poses put together in a short sequence any time of day when you are feeling adrift and unfocused.
- Child’s Pose
- Downward Dog
- Forward Fold with knees slightly bent
- Mountain Pose
- Chair Pose
- Easy Twist or Deep Lunge Twist
- Warrior 2
- Wide-legged Forward Fold
- Mountain Pose
(Do sequence on other side)
- Tree Pose on both sides
- Pigeon Pose on both sides
- Seated Butterfly Pose
- Supine Twists (both sides on back)
- Happy Baby
- Savasana (Corpse Pose)
You can also just do some of these poses on their own when you feel the need to move and refocus your mind and energy. While doing the standing poses have a focus on strong legs and grounded feet.
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