CEO Sarah Hodson Live Well Exercise ClinicIs the president of Canadian Fitness Industry Council
When celebrating National Health and Fitness Day on Saturday, June 4, we are urging Canadians to move! The Canadian Fitness Industry Council, and several gyms across Canada, offer free fitness events throughout the day.
Exercise is a medicine for our body and mind, and studies show that it takes 150-300 minutes of moderate to intense exercise to prevent chronic health and improve mental health.
It seems a little overwhelming.
This number could literally be a hindrance to people’s path, with some Canadians embracing the movement during the blockade, but many Canadians became more sedentary. It doesn’t matter where you were on your health journey-where you are today is important, and the fitness industry is celebrating the exercise as a medicine for all Canadians this week!
We have created a great circuit for you to do in the park, your backyard, or the gym!
Grab your friends (or two) and give this training circuit a try!
1. Move the squat
Hold your hips back and forth in a squat position to sit on a chair. Push your legs up, stand, pause and repeat. You can also try squats by raising your heels (raising your calves) while standing. Alternatively, you can add a vertical jump from the ground and go back to the squat and repeat.
Canadian Fitness Industry Council
Many members of the LIVE WELL Exercise Clinic have knee problems and are incorporating changes into their customized program. You don’t have to be low to do squats. In the event of an injury, strengthening the muscles around the joints is essential for regaining strength and mobility.
change: Stand up and sit down.. Place your hips on the front edge of the seat, behind your knees, with your feet flat on the floor. Tilt your upper body slightly forward and push it up with your legs fully upright. It will slowly return to its original position. This is great for doing on a park bench.
2. Move your board!
Mountain Climber is a very challenging whole body exercise that incorporates the core muscle and the entire upper body. Start from the position of the board. That is, with your feet behind, your wrists and shoulders aligned, and your navel pulled in. If you want a little easier, use the park bench to incline.
Canadian Fitness Industry Council
With your hands on the ground or from its tilted position, pull one knee toward your chest, then the other knee, and so on.
This is a very advanced move, so if you want to get core work here, you can perform a seated knee lift to change the climber.
While seated, Lift and hold your arms straight in front of you at shoulder height. Raise one knee up, lift your foot off the ground, pause, then lower, and repeat with the other foot.
Alternately alternate
3.3. Walking lunge Also Step up
Have you ever seen a boot camp in the park? You’ve probably seen a walking lunge as the trainer is perfect for challenging the whole body.
Canadian Fitness Industry Council
First, place your arms sideways or your hands on your hips and spread your legs across your shoulders. Move forward with one leg, put your weight on your forefoot, bend your knees and lower down to rush (the front thighs are parallel to the ground). Push the hind legs to bring the hind legs forward, and repeat alternately according to the front legs. Here are some fun tips to do with your friends: Lunge each other 10 times, give a high five, and then continue.
The big change is to use the stairs to step up. Place one foot flat on the step and push down on the forefoot to stand. Raise the other leg to fit the forefoot. Get off and repeat.
Run the same person on both sides. After your right foot is completely straight, raise your left foot to align with your right foot and make sure that the foot you are working on is doing all the work.
4. Triceps dip or push-ups
Triceps dips or push-ups are a great way to add upper body strength to any circuit. There are changes in both movements!
Canadian Fitness Industry Council
Dip: Sit on a park bench and bring your hands closer. Lift yourself off the bench with the coccyx closed. Lower your gluteal muscles, bend your lower joints, then fully extend your arms and lower them up again. change: If your arms are not strong enough, move your hips off the bench and then sit down again.
push ups: Crawl on all fours and make your hands a little wider than your shoulders. Straighten your arms and legs. From either your hands or knees (or feet), lower your body until your chest almost touches the floor. Pause and then undo. Many of us in the fitness industry are still doing push-ups. You don’t have to do push-ups on your toes to enjoy the benefits of push-ups.
5. Abdominal cycle
Canadian Fitness Industry Council
Lying on the ground, lightly place your hands on the sides of your head and lift your head and shoulders off the mat. Lift one leg off the ground and stretch it. Lift the other leg, bend your knees toward your chest, and twist your core / torso toward your opposite elbow-raised knee. Lift the two opposite limbs to reflect the movement, while lowering the legs and arms at the same time. Changes: With your knees bent, lift your shoulders off the mat and curl your abdomen a little. Cross your right knee to your chest.
You can also run the circuit.
Take each move and implement the following suggestions.
- Return to New or Fitness: Perform each move for 30 seconds with a 30 second recovery.
- Intermediate: Perform each move for 45 seconds, recover for 15 seconds, and perform 4-6 sets (20-30 minutes)
- Advanced: Perform each move for 1 minute in a row and take 1 minute to recover. Repeat 203 times (for 15-20 minutes training)
Resistance training is essential for all of us, but if you’re just starting out, we recommend the following:
walk! !! !! !!
Go for a walk alone or with your friends and put your heart rate in the right zone.
How do you know what it is?
At LIVE WELL Clinic, we monitor our members’ heart rate and blood pressure to ensure they exercise safely and get the maximum benefit from their exercise. But you can use the talk test to monitor your strength… ..
If you’re slow, you can easily talk to your neighbors. Moderate pace means focusing on walking and speaking efforts. Difficult pace? You are not talking to anyone! The reason talk tests work well is that everyone has easy, medium, or difficult zones.
Walking brings many benefits to both the mind and body, so let’s MOVE on National Health and Fitness Day.
