Mom, I'm Bored
By Kim Watters, Fitness Manager
It can be a challenge to keep the kids entertained past the first few days of a school break. It seems that once the newness of sleeping in and playing videogames has worn off, parents feel compelled to entertain them or find something new for them to do. Instead of joining them on the couch with a bag of chips, try these fun and fit activities for both you and the kids.
Hula Hoops are Hot, hot, hot again
Moms, the new weighted sports hoops ($12-$20) will shape your waist, hips, thighs and arms in no time, and the kids will have a great time trying to perfect these new moves and tricks with their own hula hoops. There are DVD's, instructional books you can purchase or just search "Hula Hoop exercises" online and get some great tips for free. Make sure you get the right size hoop; generally the hoop should reach between your waist and chest when held in front of your legs and tipped on its side.
Jumping rope like the Joes at the gym
Jumping rope has always been a great cardiovascular workout in the gym; you can plan on burning up to 135 calories in just 10 minutes. Don't get bored, spice it up with some tricks and games from the school yard. Just ask your kids, they'll love to show you how it is done on their playground.
Too cold outside? Glide inside instead.
Gliding disks add intensity and resistance to your workout and are made for use on carpet. But let's face it, they are slippery and fun to play with, too. There are a few different styles of disks that you can choose to buy, or you can just use paper plates with a wax coating. Again, there are many free exercises to choose from on line as well as DVD's and instructional books to purchase. However, just playing tag, racing, dancing or playing "Simon Says" with them will give you an excellent workout and you can't find a much cheaper piece of exercise equipment than a paper plate.
Playing knocks boredom out of your winter break; it promotes your health and maintains your sanity. Get ready, get set, get fit.
Workplace Exercise to Re-energize Your Day
Bicep curls: Slide to the front edge of your chair. Keep your upper arm bone still while you bend your elbow, lifting the water bottles or weights towards your shoulder and then slowly lower them by straightening the elbows. 8-12 repetitionsAdd a comment
Stress Busters for the Holidays
Stand with your knees slightly bent but not locked. Many tense people tend to lock their knees, which immobilizes the whole body. Take a position with your feet about eight inches apart and bend your knees so that the weight of your body is in balance between the heels and the balls of your feet. The rest of your body should be in a straight line with your arms hanging loosely at your side. Let your belly hang out. Don’t force it out but do not hold it in either. Breathe from your belly. Your back should be straight but not rigid, and your pelvis should be relaxed. Hold this position for two minutes. While waiting in line or standing at a party, try this stance. Try to keep it whenever you have to stand for any length of time.Add a comment
Stress Buster for the Holidays
Lie on the floor with a small pillow under your head. Your knees should be slightly bent. Put one hand on your stomach and one hand on your chest. Draw deep breaths into your abdomen and feel it rise. Your chest should hardly move at all. Belly-breathe without your chest moving and exhale through your nose.Add a comment
Core Strengthening Exercise
Torso Twists: Hold your hands together at chest level. Keep your knees and hips squared forward; gently twist to the left, tightening the abs as you twist. Return back to center and repeat to the right side. (8-12 repetitions)Add a comment
Exercise to Re-Energize Your Day
Ab Curls: Sit with your back about 4 inches away from your chair. Cross your arms over your chest and sit up straight. Tighten your abdominal muscles and press the middle of your spine in to the back of the chair. Your shoulders should curl towards your hip bones. Hold for 2-3 seconds, and then return to sitting up straight. (8-12 repetitions)Add a comment
Stretches To Do at Your Desk
By Fitness Manager Kim Watter
- Inner thigh stretch: Sit towards the front edge of your chair. Open your legs wide with your knees bent. Put your hands on the insides of your knees and push back opening your legs wider and deepening the stretch.
- Hamstring & calf stretch: Sit towards the front edge of your chair. Straighten your legs, and pull your toes towards your shins. Lean forward with your hands on the tops of your thighs for support (flexing at your hip joints).
- Glutes, hip & outer thigh stretch: Sit towards the front edge of your chair. Cross your left ankle over your right knee and lean forward flexing from your hip joints, moving your chest closer to your shin bone.
- Ab & side stretch: Sit towards the front edge of your chair. lengthen your arms over head and exaggerate your reach. Also, try reaching farther through your right hand lengthening the right side of your body more, then switch reaching through the left hand and the right heel.
By Kim Watters, Fitness Manger
Here at Red Mountain we are always looking for the next adventure, and an outdoor adventure is even better. So we were pumped when we discovered Nordic Walking, also known as ski walking. This exciting activity combines the two methods of traditional fitness walking and cross country skiing, including the use of modified ski poles.
Nordic Walking was first used as a summer training method to keep cross-country skiers in tip top shape through the snow-less days of summer. Later a group of professionals consisting of researchers in sports medicine, and other fitness professionals developed it into a fitness exercise. Nordic Walking was first launched in Finland in 1997. It has rapidly increased in popularity and today Nordic Walking is well-known fitness sports.
According to the International Nordic Walking Association there are many benefits to Nordic walking, here are a few that stand out when compared to traditional fitness walking:
- Heart rate is 5-17 beats per minute higher (for example in normal walking heart rate is 130 beats/minute and in Nordic Walking 147 beats per minute i.e. increase is 13%)
- Energy consumption increases when using poles by an average of 20% compared with ordinary walking without poles
- Up to a 46% increase in energy consumption (Cooper Institute research, Research Quarterly for Exercise and Sports 2002 publication)
- Releases pain and muscle tension in the neck/shoulder region
- The lateral mobility of the neck and spine increases significantly
- The muscles most actively involved are the forearm extensor and flexor muscles, the rear part of the shoulder muscles, the large pectoral muscles and the broad back muscles
- Does not aggravate joints and knees
- Reduces the load on knees and other joints
- Consumes approximately 400 calories per hour (compared with 280 calories per hour for normal walking)
- Poles are a safety factor on slippery surfaces
Red Mountain invites you to Nordic Walk with us among the beautiful red rocks of Snow Canyon State Park. Our Fitness staff is ready and can help you reap the benefits of Nordic Walking as we lead you into our next new adventure.Add a comment