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Take the routine out of your routine
The start of a new year is prime time for ramping up an exercise routine and reaching for a fitness goal. But a few weeks into the program and sometimes it becomes,[link widoczny dla zalogowanych], well,[link widoczny dla zalogowanych], too routine.
How can we keep our interest level up through the long winter months, and at the same time make sure we working all our muscle groups for an overall fitness improvement?
Gloria Atkinson, Group Fitness Director at the Ontario Racquet Club (ORC) is a big believer in cross training,[link widoczny dla zalogowanych], which is basically varying your workout to provide a good balance of strength, cardio and stretch activities. As a result, she designs the group fitness program at ORC to allow for clients to dip their sneakers into many different classes.
training keeps up the interest in fitness,[link widoczny dla zalogowanych], she says, if you don get bored,[link widoczny dla zalogowanych], you more likely to keep it up. Besides the mental benefits though,[link widoczny dla zalogowanych], the physical advantages of changing up your routine are tenfold. keeps your body from doing the same movements says Atkinson. allows you to work out every day, if you want to, as it all different. Montpetit-Huynh, founder of Core Expectations, agrees. Core is Toronto only full service wellness team that delivers personal training, abdominal rehabilitation and other support services to pregnant women and new moms across the GTA.
main benefits of cross training are the ability to create strength and endurance in a variety of different challenges and sport specific modules.
It is, in fact, better for you than repeating the same workout three to four times a week. a weight lifter who doesn challenge himself a different way, won prepare him for when he has to sprint for the bus. says Montpetit-Huynh.
not beneficial to do high intensity training all the time, confirms Atkinson. good to vary your activities. Additionally, cross training can be a terrific preventative measure. training also helps to prevent injury because your body is prepared for sudden change and loads on the body. says Montpetit-Huynh. does keep your body guessing! adds Atkinson.
Cross training can be done in a class (group exercise) setting,[link widoczny dla zalogowanych], with a personal trainer, or on your own. Atkinson finds that while in the past the classes used to be more dominated by women,[link widoczny dla zalogowanych], with the gradual elimination of the more choreographed classes (think aerobics or even dancercise), that men are increasingly coming to the classes as well.
Montpetit-Huynh advises her clients to work on their core stability first, but thinking beyond the traditional planks and sit-ups. a plank for one minute is great, but if your core muscles can withstand dynamic load such as running,[link widoczny dla zalogowanych], burpies or when performing strength exercises without pain, you will not have a stable foundation to work from. which are good for the core, include pilates,[link widoczny dla zalogowanych], yoga and strength training. Then,[link widoczny dla zalogowanych], work your way through your body,[link widoczny dla zalogowanych], Montpetit-Huynh suggests. Start with your largest muscles (quadriceps and hamstrings), and then move on to compound sets where you are working opposing muscles one after the other (biceps and triceps for example).
Spinning and step classes are great for legs and cardio, and a weight class will focus on particular muscle groups,[link widoczny dla zalogowanych], one at a time.
So what the perfect cross training program,[link widoczny dla zalogowanych]? Atkinson suggests including a spinning class (or other aerobic exercise) with a Group Power or Total Body Conditioning (weight programs) and a yoga or pilates class would round out an effective overall regime.
ORC is constantly reviewing and adding new group exercise classes to their program. definitely look at what trendy in fitness, says Atkinson. gym has different clients, so we try to keep ours member-centric. I take comments from our members into consideration. of the programs they recently introduced was Tabata, developed by a Japanese cyclist looking for a better way to train. Tabata involves eight 20-second bursts of repetitive cardio activity, split by 10-second breaks. Dance based classes like Zumba and Bollywood are new favourites at ORC, which fit in nicely when putting together an individual cross training program.
Above all? it (cross-training) fun and use your imagination! says Montpetit-Huynh. it endurance, strength or power, get creative using not only your bodyweight but stairs, balls,[link widoczny dla zalogowanych], skipping ropes and other things that you may have lying around the house that you wouldn consider exercise equipment.相关的主题文章：

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