Spotlight on Fitness Archive

Welcome to the Spotlight on Fitness Archive, Fitness Programs' home base for quick and informative reads on fitness information.

Archive:

May 2009

Vacation your Way to Health!

1. Efficiency is Key

Circuit training is an excellent way to improve cardio, strength, and mobility.  Completing exercises one after another without rest forces your body to build endurance and strength in a relatively short amount of time.  Ensure that you warm up before (e.g. 4 mins of biking/jogging) and cool down after (e.g. 2 mins of jogging and 5-10 mins of stretching) your workout.

Circuit I: (Strength)

• Push Ups – 15 reps
• Step Ups – 15 reps
• Sit Ups – 50 reps
• Squat Jumps – 15 reps
• Skip Rope – 100 reps
• Bench Dips1 – 15 reps

Circuit II: (Cardio)

• Burpee2 – 45 secs
• Skip Rope – 45 secs
• Sit Ups – 45 secs
• Push Ups – 45 secs
• Supermans – 45 secs
• Jumping Jacks – 45 secs

Bench Dips Explained

• Sit upright on the edge of a sturdy bench and place hands hip width apart, palms down, fingers pointing forward and gripping the edge of the bench. Place heels on another bench with legs out straight in front of you.
• Start position: Slide glutes off bench with elbows slightly bent.
• Lower body by bending at elbows until elbows are at 90 degree angle.  Return to start position.

BurpeeExplained

• Begin in a squat position with hands on the floor in front of you
• Kick your feet back to a pushup position
• Immediately return your feet to the squat position
• Leap up as high as possible from the squat position
• Repeat, moving as fast as possible

2. Mix it up → Hit the Sand!

Sand absorbs and disperses your downward force which causes your muscles to work harder and recruit more muscle fibers to generate an appropriate amount of force.
Exercises you can do:

• Jump Squats – 2 sets of 15 repetitions
• Sprints – 4 sets of the width of the sand pit (Backpedal to starting point each time)
• Alternate Bounding3 – 4 sets of the width of the sand pit
• T-Drill – 4 sets (Try to be in constant motion for this drill)

Alternate Bounding Explained

• Run forward with long steps.
• Balance on one leg and bound forward landing on opposite leg.
• Repeat bounding motion with control, using arms and alternating legs.

3. Try different sporting activities

Different sports work different muscles of the body.  To ensure that no specific part of your body becomes overworked or underworked, try playing something new!

Activities You Already Do Indoors:	Activities You CAN Do Indoors:
Swimming	Racquetball
Basketball	Badminton
Running on the Treadmill	Dodgeball
Volleyball	Row on the Rowing Machine

Activities You Already Do Outdoors:	Activities You CAN Do Outdoors:
Tennis	Soccer
Ultimate Frisbee	Flag Football
Softball	Tag
Disc Golf	Bocce