Did you follow through on your New Year's fitness resolutions? If you didn't, it's still not too late to reach that goal. Here are some tips to help you fit fitness into your day, and make good on your fitness goal.
Are you a student athlete? Is your performance lagging, or do you struggle through practices and games? If you are, have you monitored your sleep?
As a fitness coach, I notice sleep is only spoken of in passing with the words, "I'm so tired." Unfortunately, those three words mean a lot more than basic grogginess.
It's obvious that one reason to have a training partner is for spotting purposes, but your partner is there for more than spotting. In fact, several exercises are done with both people participating in the exercise. For instance, there are abdominal exercises that are "easier," or can only be completed with two people.
Partner up for supine leg extensions
It's important to keep your lower back flat with good abdominal contractions during supine leg extensions. However, it's harder than it sounds, but this is where your partner comes in. With your partner, lay with your backs on the floor with the tops of your heads across from each other. Your feet should be at opposing ends. Reach and grab hands. From here, you can do supine leg extensions at the same time.
Partner sit ups with locked ankles
Have you done unassisted sit-ups? Or, have you tried them with nothing to hold your feet? It's difficult. If you're not strong your legs come off the ground. You may not reach the top of the sit-up, or you may even give up. Instead, partner sit-ups with locked ankles help you through the movement. Partner sit-ups will help you make it to the top of the abdominal exercise, while your partner motivates you to finish the set.
Leg lift push downs with partner
Leg lift push downs require a partner. There's no way around it. While on your back, and holding on to your partner's ankles, lift your legs off the ground. Your partner will push them down. In the push down use resistance in your legs and abdominal to keep your legs from slamming the ground.
Medicine ball trunk rotations-- Seated oblique twists
Begin as you would a sit-up, but place your back against your partner's back. Pass the medicine ball to each other by rotating the trunk to each side; targeting the obliques. Don't forget to alternate directions so you get both sides.
Medicine ball sit-up throws
Unlike partner sit-ups; you'll need distance for medicine ball sit-up throws. With a short distance between you and your partner's feet, face each other with the medicine ball in the first thrower's hands. The partner catching the medicine ball should lay back to tap the ball on the floor, and sit back up.
You do not need an overly heavy medicine ball, and try not to get hit in the face. You, or your partner, do not want to sustain an injury.
Although fitness is a big focus in America many people are not sure what suffices as "enough" exercise. Since people view the quality and quantity of exerise differently it's important to know the guidelines. This does not mean you can't adjust the guidelines to suit your needs; however, it is the information needed to help set realistic goals.
This post is only somewhat related to exercise, so bear with me. I wanted to give a huge THANK YOU to 2ndtime on Amazon Marketplace for the quick delivery of my ACE Personal Trainer Manual.
Lisa M. White
Copyright ©2011 CPT Lisa M. White™. All rights reserved.