Tuesday, August 13, 2013
Tuesday, June 4, 2013
Modification - Keep feet flat on the ground as you go through the rotating movements.
Start from a standing position and step out with the right foot, lowering your body down towards the floor until the front knee is at a 90 degree angle, with the back knee also lowered down as close to the floor as possible, without touching it. Then return the front foot back to the starting position and repeat, or alternate the same movement on the left leg. You may choose to perform an entire set of repetitions on one side then move to the next or alternate sides until you reach your desired number of repetitions. Remember to keep a good posture when performing this exercise and make sure the front knee does not come past your toes.
Good luck with these exercises and feel free to change them up as you progress. Make these exercises your own through modifications or increasing difficulty as needed.
ACE - CPT
Zdeb, C. (2013, Feb 19). How to ...; exercise equipment-free bodyweight workout requires no machines. The Vancouver Sun. Retrieved from http://search.proquest.com/docview/1289247868?accountid=10357
(2008, July). Using Body-Weight Exercises. IDEA Fitness Journal. Retrieved from http://www.ideafit.com/fitness-library/body-weight-exercises
Monday, May 6, 2013
Our bodies naturally create intra-abdominal pressure to lift heavy objects and perform movements quickly and powerfully through the core muscles. The transversus abdominis (transverse abdominis) is the body's natural weightlifting belt that stabilizes the spine and pelvis as you lift objects. This muscle strengthens as you lift without a belt. If you use a belt you are training your body to not produce this intra-abdominal pressure on its own, leading to injuries when there is no weight belt present to provide that pressure. This can lead to hernias, and lower back injuries that can be pretty serious.
Tuesday, March 26, 2013
- Eat out of plates, bowls, and cups that match your desired serving size. For example, you can purchase bowls that hold only 1 cup or other containers that have notches indicating various measurements. Eating right out of those measuring tools does the trick.
- Prepare your food ahead of time. Dividing bulk foods into small ziplock bags according to serving size not only helps control how much you consume, but it is also extremely convenient especially when you are on the go. This also eliminates mindless eating straight from a family sized bag of chips, cookies, etc.
- Divide your plate into food groups to make sure you are getting in all your servings of fruits, veggies, protein, carbs, etc. for the day.
- Use smaller plates, bowls, and cups. Using an enormous sized bowl for cereal makes you want to fill the entire thing and you unknowingly end up eating double to triple the amount of an average serving size.
- Use measuring cups- they work!
- Keep a food log to keep yourself accountable. Think, do I really want to have to write down that I ate that spoonful of ice cream?
- Read food labels for accurate serving sizes.
Thursday, March 14, 2013
Thursday, February 28, 2013
- Energy source: Main energy source for exercise
- Protein sparer: Helps preserve our body’s protein tissue by not breaking it down for energy; a lack of glycogen stores causes the body to derive glucose from our amino acids (protein), which is not what we want
- Prevents ketosis: parts of carbohydrate breakdown assist in fat oxidation, which ultimately helps prevent accumulation of ketone bodies (ketosis)
- CNS fuel: our central nervous system needs a continuous stream of carbohydrate energy for proper functioning; it solely relies on carbohydrates for energy; a lack of this energy to the CNS can impair exercise performance and if sustained, can ultimately lead to unconsciousness and brain damage