Healthy Fitness Challenge – Article 7

Photo: Kayak

Now that you have selected an event to join and registered for it, it’s time to get in shape for it.  You need to review your exercise program and ensure that it’s preparing you for your chosen event(s).

Tip of week: Modify your training to meet your specific goal.

Some of your workout should be tailored to your event. If you signed up for a run, you should spend some time running. If you are building up, try doing intervals of running and walking. Then increase the amount of running.  It is also important to cross train. Strength training or yoga/Pilates compliment your sport-specific training and increase your general fitness level.  Or bump it up a notch and join an Insantity® class.  Don’t forget to layer in some fun- like a Zumba® class, belly dancing, or a hip hop workshop.
Exercise of the Week: Kayakers

Start seated with feet on the floor. Balance weight on the sit bones. Lean back so spine is moving closer to the floor with feet just barely touching the floor. Go to a place where core stabilization is challenged, but able to maintain. Add spinal rotation alternating side to side.Use inhale to rotate and exhale to unwind in the center.  Try doing this for 30 seconds, slowly and with good form. Need more intensity – move legs into table top or into V sit, or increase to 60 seconds. See the video demonstration


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