Exercise & Movement Articles

Cheat Sheet / Updated 12-19-2022

Pilates has become one of the most popular fitness systems in the world. The Pilates method works to strengthen the center, lengthen the spine, build muscle tone and increase body awareness and flexibility. This Cheat Sheet summarizes what you need to get started in Pilates and includes lists of exercises, from fundamental to advanced.

Cheat Sheet / Updated 10-21-2022

Most people think of yoga as something you do exclusively on a mat. But using chairs as props has been part of yoga for many years. You can experience so much of what yoga has to offer right from your chair without any other equipment.

Article / Updated 07-28-2022

CrossFit, in its simplest definition, is a fitness routine that personal trainer Greg Glassman developed over several years in the mid- to late-1990s. CrossFit is designed to improve your overall physical abilities, including your endurance, strength, flexibility, speed, coordination, balance, and more. But CrossFit is also a few more things — it's an exercise philosophy, a competitive sport, a corporation, and a community. You can't find a CrossFit class in just any gym you step into, CrossFit is offered only by gyms that undergo special certification by CrossFit, Inc. to become CrossFit-affiliated. CrossFit workouts typically include a combination of elements from other exercise styles, including high-intensity interval training, gymnastics, weightlifting, calisthenics, powerlifting, and strongman competitions. The "CrossFit community" is a key part of the overall philosophy of CrossFit — members of the same class typically become close by sharing fitness goals with one another, pushing each other to break personal records and overcome fitness plateaus, and praising each other for reaching milestones. CrossFit is a scalable workout that's accessible to everyone. The stereotype about a CrossFit class is that it's full of the kind of chest-pounding, lifelong athletes who scale mountains or jog from St. Louis to Albuquerque just for fun. In reality, that same class may have a 60-year-old grandmother who's just completed the first pull up of her life. The intensity of each exercise can be customized to suit the lifestyle and fitness level of every class member. Many CrossFit trainers (often called coaches) see themselves as part of a new movement in fitness that rejects some longstanding and conventional fitness wisdom. For example, a regular personal trainer may have you repeat a movement with a dumbbell 10 or 15 times, but a CrossFit Coach could ask you to keep going to exhaustion — until you simply can't perform the movement again. Most CrossFit coaches also encourage their students to follow CrossFit, Inc.'s nutrition recommendations, including a Paleo diet. The structure of CrossFit To become a CrossFit affiliate, a gym's personal trainers must complete a standard two-day course and a variety of additional seminars on topics like gymnastics, Olympic weightlifting, endurance training, kettlebells, self-defense, rowing, and more. Once this training is complete, CrossFit, Inc. licenses the CrossFit name to the gym for an annual fee and certifies the trainers. Each CrossFit gym is then free to develop its own exercise classes and pricing. What a CrossFit workout looks like A typical CrossFit workout will involve various equipment from other workouts, including Barbells Dumbbells Kettlebells Gymnastic rings Jump ropes Medicine balls Resistance bands Rowing machines Squat machines Abdominal mats Pull up bars Additionally, a CrossFit class may incorporate some less conventional fitness equipment, including Ropes, for climbing Boxes, for performing jumps Tractor tires, for flipping Each class is led by a certified CrossFit instructor, called a coach, and the gym is called a Box (CrossFit has its own language). CrossFit classes usually last one hour and include a warm up, a skill session, an explanation and example of the Workout of the Day (WOD, in CrossFit lingo), and the actual workout. Some of the exercises you can expect to do in a CrossFit class include Push ups Pull ups Squats, with and without a barbell Bench press Deadlifts Farmer's carry, where you pick up some heavy object and walk with it as far as you can Box jumps, where stand in front of a secured box or platform, jump onto the box, and immediately back down to the floor Back extension Toes-to-bar, where you hang from an overhead bar (or pull up bar) and bring your toes up to touch the bar Kettlebell swing

Article / Updated 05-06-2022

Like walking, running provides a fitness workout that you can take with you anywhere. You can work up a great sweat, burn lots of calories, and your muscles feel invigorated after you finish. You don’t need a rack on your car or a suitcase full of equipment; you just open the door and go. No single type of exercise is better than all the rest. It’s merely a question of what’s best for you. Many runners develop frequent, chronic injuries. Many people have joints that simply will not tolerate all that pounding. If you’re not built to run, don’t argue with your body. You can get in great condition in other ways. And if you’re a beginner, hold off on running until you’ve built up stamina and strength. Running the right way Runners have a habit of looking directly at the ground, almost as if they can’t bear to see what’s coming next. Keeping your head down throws your upper-body posture off-kilter and can lead to upper-back and neck pain. Lift your head and focus your eyes straight ahead. Relax your shoulders, keep your chest lifted, and pull your abdominal muscles in tightly. Don’t overarch your back and stick your butt out; that’s one of the main reasons runners get back and hip pain. Keep your arms close to your body, and swing them forward and back rather than across your body. Don’t clench your fists. Pretend you’re holding a butterfly in each hand; you don’t want your butterflies to escape, but you don’t want to crush them, either. Lift your front knee and extend your back leg. Don’t shuffle along like you’re wearing cement boots. Land heel first and roll through the entire length of your foot. Push off from the balls of your feet instead of running flat-footed and pounding off your heels. Otherwise, your feet and legs are going to cry uncle long before your cardiovascular system does. If you experience pain in your ankles, knees, or lower back, stop running for a while. If you don’t, you could end up having to sit on the sidelines for months. Running tips for rookies These tips help you get fit and avoid injury. Start by alternating periods of walking with periods of running. For example, try two minutes of walking and one minute of running. Gradually decrease your walking intervals until you can run continuously for 20 minutes. If you have the inclination, you can build from there. Of course, sticking with a walk-run routine is fine; you’re less likely to injure yourself that way. Vary your pace. Different paces work your heart, lungs, and legs in different ways. Always run against traffic when running on the shoulder of a road. This allows you to see oncoming cars and dive for the side of the road, if necessary. If you’re running on steeply banked (angled away from the center line) country roads and the road is flat, you can run in the middle of the road to save wear and tear on your legs. But as you head up or down hills, get as far over on the shoulder (that is, away from the road) as possible to avoid speeding cars mowing you down. Consider carrying a lightweight cell phone for emergencies. Don’t increase your mileage by more than 10 percent a week. If you run 5 miles a week and want to increase, aim to do 5 1/2 miles the following week. Jumping from 5 miles to 6 miles doesn’t sound like a big deal, but studies show that if you increase your mileage more than 10 percent, you set yourself up for injury.

Cheat Sheet / Updated 05-02-2022

It may sound too good to be true, but losing weight doesn’t have to be complicated. One of the simplest ways to lose weight is by just walking, something you already do each and every day. Anyone can do it, almost anywhere, and at any time. Just get up and start putting one foot in front of the other, and you are well on your way to achieving your weight-loss goals.

Cheat Sheet / Updated 04-14-2022

Your core muscles stabilize the spine and pelvis and run the entire length of the torso. A strong core gives you better posture and stability and reduces back pain — a strong core also makes you less prone to aches when you have to stand for a long time or spend hours sitting in front of a computer. You can train your core in a variety of ways, and you can even use everyday items around the house to do so.

Article / Updated 04-14-2022

Upping your child's physical activity helps develop coordination and self-confidence. Diet and exercise habits that start now are more likely to follow your child into adulthood. Get the whole family involved in physical activity. Some activities may be difficult if your child is larger. Their size may make movement difficult, which, in turn can make them feel embarrassed, despite your best efforts. One of the reasons many adults don’t like to exercise is because as children they were made to work out as a form of discipline. But you can keep exercise fun. Studies show that the exercise habits made in youth are the habits you’re most likely to keep as you become an adult. Try some of these ideas. Take walks together after dinner. Plan nature walks, hikes, and canoe trips for the whole family. Encourage your child to join school or community athletic programs — but only if they enjoy the activity. If it’s not fun, the child won’t do it, and it won’t engender lifelong habits. Volunteer to coach or, at the very least, go to games and practice sessions. Take up sports that the whole family can do, such as inline skating, cross-country or downhill skiing, and backpacking. Measure your steps on a fitness app or smart fitness device. It’s a tangible way to promote and encourage physical activity. Get a rope and start jumping. Stage a family tournament. Encourage children to ride bikes and swim at an early age, and show them how. Dust off your bike, too; put on your suit and get into the pool with your kids. Turn off the TV. Better yet, unplug it. And limit phone and video game time. Ask your child what they liked best about doing a favorite activity. You may be surprised to find out that you’re the draw. Exercise can provide a focused opportunity for conversation between the two of you.

Article / Updated 04-05-2022

Some contemporary Hatha Yoga manuals feature more than 50 sitting postures, which demonstrate not only the inventiveness of Yoga practitioners, but also the body's amazing versatility. Still, all you may ever need are perhaps half a dozen yogic sitting postures. Chair-sitting posture If you, like most Westerners, are accustomed to sitting on furniture rather than the floor, you may find that holding a floor position for an extended period of time is something you have to work up to. Try a chair-sitting position first. 1. Use a sturdy armless chair and sit near the front edge of the seat, without leaning against the chair back. Make sure that your feet are flat on the floor. If they don't quite reach, support them with a phone book. 2. Rest your hands on your knees; palms down, and then close your eyes. 3. Rock your spine a few times, alternately slumping forward and arching back, to explore its full range of motion. Settle into a comfortable upright position, midway between the two extremes. 4. Lift your chest, without exaggerating the gentle inward curve in your lower back, and balance your head over the torso. The easy posture Posture should be steady, easy, and comfortable. The basic Yoga sitting position is called, appropriately, the easy posture (Westerners sometimes call it the tailor's seat). Beginners should start their floor sitting practice with this posture. This is a comfortable sitting position for meditation and breathing exercises. The posture also helps you become more aware of, and actually increase, the flexibility in your hips and spine. Therefore, it's a good preparation for more advanced postures. In this posture, and the ones that follow, raising the buttocks off the floor on a firm cushion or thickly folded blanket is helpful, as it allows you to sit comfortably and stably. 1. Sit on the floor with your legs straight out in front of you. Place your hands on the floor beside your hips, palms down and fingers pointing forward; shake your legs up and down a few times to get the kinks out. 2. Cross your legs at the ankles with the left leg on top, the right leg below. 3. Now press your palms on the floor and slide each foot toward the opposite knee, until the right foot is underneath the left knee and the left foot is underneath the right knee. 4. Lengthen the spine by stretching your back in an upward motion and balance your head over the torso. Note: In the classic posture, you drop your chin to your chest and extend your arms and lock your elbows. But to start, rest your hands on your knees, palms down and elbows bent, and keep the head upright. This is more relaxing for beginners. Be sure to alternate the cross of the legs from day to day when practicing any of the sitting postures because you don't want to become lopsided. The thunderbolt posture This is one of the safer sitting postures for students with back problems, increasing flexibility of the ankles, knees and thighs, improving circulation to the abdomen, and aiding digestion. 1. Kneel on the floor and sit back on your heels. Position each heel under the buttock on the same side and rest your hands on the tops of your knees, elbows bent, palms down. 2. Lengthen your spine by stretching your back upwards, balance your head over your torso, and look straight ahead. This classic posture isn't recommended for beginners. If you have trouble sitting on your heels because of tight thigh muscles or pain in your knees, put a cushion between your thighs and calves. Increase the thickness of your lift until you can sit down comfortably. If you feel discomfort in the fronts of your ankles, put a rolled-up towel or blanket underneath them. The auspicious posture This posture improves the flexibility of the hips, knees and ankles, and strengthens the back. 1. Sit on the floor with your legs straight out in front of you; place your hands on the floor beside your hips, palms down and fingers pointing forward. 2. Bend your left knee and place the left foot sole against the inside of your right thigh with the left heel close to the groin. (If this step is difficult, don't use this pose.) 3. Bend your right knee toward you and take hold of the right foot with both hands. 4. Grip the front of the ankle with your right hand and the ball of the big toe with your left. Now slide the little-toe side of the foot between the left thigh and calf until only the big toe is visible. If you can, wiggle the big-toe side of the left foot up between the right thigh and calf. 5. Rest your hands on your knees, arms relaxed, palms down. 6. Stretch your back in an upward motion, balance your head over your torso and look straight ahead.

Cheat Sheet / Updated 03-22-2022

The ancient practice of T’ai Chi and Qigong includes postures and movements, as well as a philosophy. T’ai Chi also has its own lingo — words and concepts you need to know.

Cheat Sheet / Updated 03-02-2022

Yoga is an ancient practice that still provides numerous benefits today to the people who practice it regularly. Some people are scared off by certain myths they’ve heard about Yoga, but in truth, there’s no reason why anyone can’t and shouldn’t practice it. If you’re new to Yoga, finding a class and a teacher that fits your needs is crucial. After that, you need to make sure you’re doing all you can to make your Yoga practice as successful and beneficial as it can be.