Exercise guidelines call for people with osteoporosis to avoid flexing or twisting the spine (National Osteoporosis Foundation 2015). This makes training the core a little more challenging. Planks (side and prone) and bridges are both great options, but they can get boring. The exercises below safely target the core without spinal flexion or twisting.
Stand sideways to wall, hands centered on stability ball. Arms are straight, at shoulder level. Press hands into ball, and tap each foot back (alternate).
Did you know it’s important to take care of the fascia—or connective tissue—in your body? The health of connective tissue is a serious concern for older people, as movement restrictions can make it hard for them to perform simple activities of daily living. The condition of our connective tissue depends on two factors—how old we are and what we have done in our lives to keep our tissue healthy, hydrated and flexible.
In today’s complicated world, just listening to the evening news on television or radio can raise cortisol rates in the body. High stress levels, combined with current technological advancements, almost unending sensorial bombardment, and the ever-changing dietary habits of many developed countries, can deny the body time for repose and resynthesis.
Several years ago, I attended an IDEA World Fitness Convention™ session led by Michol Dalcourt, director of the Institute of Motion. During that presentation, he discussed hockey camps he used to lead and described the differences in capabilities among the young athletes. He remarked that athletes from rural areas tended to perform better on the ice than those from cities and towns. His assertion: The rural hockey players’ advantage was due to full-body training using low-tech “tools” like heavy logs or hay bales.
It’s Friday night in tiny Willits, California (population: 4,888.) There’s no Walmart®; there are no chain stores. As usual, this small town is quiet. Yet, at Studio Joy, owner Maddy Avena’s Zumba® class is about to be packed and jamming.
There are several ways to define “functional training,” but essentially it involves moving the body through different planes of motion while working multiple muscle groups and challenging balance. While complex moves are perfect for one-on-one training, teaching functional movements to a large group is also possible with a straightforward strategy that allows for modification.
Group fitness participants can’t seem to get enough of creative core and cardiovascular exercises. If you need innovative ideas to challenge your students, this class is for you! Target core muscles while introducing unique variations of familiar moves. Round out the routine by torching calories with high-intensity interval training exercises.
Creative Cardio and Core Details
GOAL/EMPHASIS: core strengthening and HIIT
TIME: approximately 60 minutes
Asymmetrical bar training (ABT) can help clients enhance their sense of balance while improving their core strength and rotational power.newsletter_teaser: ABT uses a rigid bar with resistance on only one end to create an unbalanced—or asymmetrical—load that introduces the transverse (rotational) plane of motion into the exercise.
Are you pregnant? Did you know that a woman’s body will change more in 9 months of pregnancy than a man’s will in his lifetime—and that you need an exercise program to match the transfor- mation? So says maternal exercise expert Farel Hruska, national fitness director of FIT4MOM® (a brand that includes Stroller Strides®) in San Diego. “A mom- to-be will need to master strength, agility, balance, speed, acceleration, deceleration, directional change and rotation . . . all with a load that increases every day,” she explains.