Archive for the ‘Fitness’ Category

March Madness Drill Workout by Johnathan Grimwood

In celebration of NCAA March Madness, Hilton Head Health has the perfect drill fitness workout for all you NCAA fans out there. Get ready to get into the game. Grab a basketball, a few cones and let’s take this workout outside!

Here’s some notes on the drills from the video:

1. Shuffle Sequence – 5 times

Note: To complete this sequence set up 4 cones or markers about 12 feet away from each other in a box formation.

  • Run foward (starting at the back right cone, moving forward to the front right cone)
  • Side shuffle (move to the left from the front right cone to the front left cone)
  • Back Pedal (starting at the front left cone, moving backward to the back left cone)
  • Side shuffle (move to the right from the back left cone to the back right cone)

2. Grounded Chest Pass – 10 times

  • Perform this motion just like a chest pass but bounce the ball into the ground.

3. Jump Tuck or Modification – 10 times

4. Basketball Side Slams – 10 times

  • Perform this move just like an overhead pass but bounce the ball into the ground.

Repeat this set 4 times for a fun workout.

 

What type of workout would you like to see us create on our blog?  Leave us a comment or send us an email at getinspired@hhhealth.com.

 

The “Spring into Your Step” Workout by Chris Varano

Now that Spring has finally arrived, it’s time to take your workout outdoors! Join Fitness Coach, Chris Varano for a fun workout that will definitely put some spring back into your step and get you out of those winter blues.

Lower Body Moves:

1. Stair Step Ups

2. Calf Raises

3. Side Squats

Upper Body Move:

4. Push Ups

Check out the video to see each move in motion!

 

The H3 Happy Day Dance

We are all smiles here at Hilton Head Health! Not only because it’s the 1st Day of Spring but it’s International Day of Happiness. Ok, we admit it. We’re not only happy today but everyday because we help make our Guests healthier and happier by promoting health and fitness and showing them how to achieve overall wellness! But today, we have a very special dance just for this amazing holiday! So, enjoy and feel free to dance along with us or do a cartwheel or 2!

We want to know what makes you happy. If you’re a past Guest, tell us one of your happiest moments at Hilton Head Health. If you’re still planning your trip to H3, tell us what makes you happy.

 

6 Benefits of Strength Training

If you’ve never thought about adding strength training to your fitness regimen before, these 6 benefits might make you change your mind. No matter what age you are, male or female, we recommend strength training along with cardio exercises to help get you the best results from your weekly workouts.

HiltonHeadHealth exercise  13 300x300 6 Benefits of Strength Training

Why Should I Strength Train?

1)     Increases metabolism

Unlike cardiovascular training, weight training allows you to burn calories even after you’ve finished your workout.  Many studies show that the metabolism can stay elevated up to 39 hours post-workout.  Additionally, it has been discovered that each pound of muscle burns 6 calories at rest, as compared to only 2 calories at rest burned by each pound of fat.  Therefore, as you continue to strength train regularly and begin gaining muscle mass, your caloric burn at rest will also increase, thus fueling your weight loss goals even more!

2)     Increases bone density

As our bodies age, our bone density levels begin to decrease, making us more susceptible to osteoporosis, arthritis, posture problems, or even just injuries through everyday activities.  However, weight bearing exercises can counter these aging effects by helping to increase our bone density – making our bodies stronger and more resilient.

3)     Improves balance and stability

As you increase the strength that your body has, particularly in terms of core strength, your sense of balance and stability will improve greatly.  This will not only allow you to expand the variety of exercises you can perform in a gym setting, but it will also allows you to move more efficiently and safely in everyday activities that require these skills, therefore making you less likely to get injured.

4)     Improves the longevity of vital organs

The lungs are greatly benefited by strength training, as this activity helps us improve our lung capacity and the efficiency of which we take in and expel air.  Let’s not forget the most important muscle in the body beyond the ones we train in the gym – our heart!  As the muscles in our arms, legs, and abdomen get stronger with strength training, so does our heart.  As you get more fit through strength training, your resting heart rate will begin to decrease to a much slower rate.  This is a direct reflection of the heart beginning to pump blood more efficiently by conserving its energy since it does not need to work as hard to maintain a fit individual’s body functions.  The other benefit to a healthier, more efficient heart is decreased blood pressure.  This means that opting to strength train is especially beneficial for people who suffer from hypertension, or who are simply prone to high blood pressure, or who have a family history of high blood pressure and are more at risk.

5)     Turns back the clock 

Well, ok, maybe not entirely.  But strength training is absolutely vital at any age to keep us as young in both body and mind as possible.  For instance, individuals in their teens, 20’s, and even early 30’s can use strength training as an early defense against the onset of various physical conditions, such as: arthritis, osteoporosis and heart disease.  They also can use strength training at an early age to supercharge their metabolism to keep their body in the state of maintaining fitness as they age.  For individuals in their late 30’s and early to mid 40’s, strength training serves as a preventative measure against loss of muscle mass and bone density.

In fact, it is said that the average person will lose about 1/3 of a pound of muscle per year after age 30, and will gain the equivalent amount in fat. 

Therefore, at this age people can keep their bodies younger longer by incorporating strength training, which will reduce the transfer of muscle to fat.  Finally, after the age of 50, strength training can help you turn back the clock by giving you better posture, making you more limber, more agile, and look leaner.  Strength training at any age helps to protect against injury, but at an older age strength training becomes more critical to keep an individual safe in their everyday activities. This allows them to stay independent longer and enjoy a more active lifestyle until a much later age than an inactive individual would.

6)     Improves your quality of life

This is perhaps the most important reason of all to consider adding strength training to your routine.  When we have muscular strength and endurance, our bodies become stronger, leaner, and healthier; our movements become more efficient, and our posture/body awareness improve vastly.  With all of this, it becomes much easier to perform basic everyday movements like: getting in and out of our cars, climbing stairs, carrying heavy groceries, lifting objects overhead, and turning around without sustaining injury!  Simply stated, strength training regularly can result in a much longer, more active and enjoyable life.

 

Colon Cancer Awareness Workout by John Lippett

Dress in Blue Day

Today, we’re working out in blue to promote Colon Cancer Awareness. Colon cancer is cancer of the large instestine or colon, located in the lower region of your digestive system. Colon cancer is the 2nd leading cause of cancer-related death in the U.S., according to the Colon Cancer Alliance. Ninety percent of new cases happen in people age 50 or older. But older age is only one of the risk factors for colon cancer.

What are other colon cancer risk factors?

Most of the factors we’ve listed are preventable, especially a sedentary lifestyle. If you’ve been to Hilton Head Health, you know we encourage our Guests and staff to get up and get moving. So to help you decrease your risk for colon cancer, we want to get you moving with this awesome workout. Check it out:

Workout recap:

  • Man makers
  • Lunges
  • Squats
  • Jack-Knives
  • Bridge

Perform 30 seconds each exercise with 2 minutes of cardio after the 1st round. In total, complete 3-5 rounds for a rewarding workout.

Stay happy and healthy!

 

Heart Pumping Tabata

Are you ready for some tabata? This type of interval training incorporates 20 seconds of intense exercise followed by 10 seconds of rest. Tabata workouts are great for your heart and body because it provides aerobic and anerobic benefits.

Today’s tabata workout will include these 4 exercises:

1. Burpees

2. Plank

3. Lunges

4. Jumping Jacks

You’ll do each exercise  for 20 seconds and rest for 10 seconds for a total of 8 rounds. Do 4 minutes of each exercise with 1 minute of rest. This gives you a 20 minute heart pumping tabata workout! Check out the video below to see 3 variations of each exercise, choose to do the variation of intensity that works best for you.

Have a great workout!

 

The Beginners Guide to Hydrotherapy

Hydrotherapy – What is it?

Hydrotherapy involves the use of various properties of water to promote physical and mental therapeutic effects.  Done primarily in warmer water (ideally in temperatures ranging from 93-98 degrees), the temperature combined with water properties is intended to allow neural and musculoskeletal rehabilitation, as well as enhanced flexibility, balance, and coordination, which can easily be transferred to land-based exercise.

DSC33061 300x300 The Beginners Guide to Hydrotherapy

Benefits of Hydrotherapy:

  1. Increase in efficiency of total body circulation and decreases in swelling, particularly of distal joints (less issues with extremities, such as in osteoarthritis or rheumatoid arthritis)
  2. Softens and relaxes the body, which promotes pain relief
  3. Reduces tendency for muscle spasms
  4. Increases range of motion through the joints (allows them to work through fluid movements, as opposed to jerky or abrupt and uncontrolled movements as tend to happen on land)
  5. Muscular strength and endurance
  6. Improved balance and coordination, particularly beneficial for the active older adult (as falls lead to so many serious or even potentially fatal injuries)
  7. Re-education of damaged or paralyzed muscles (as in after surgeries and/or joint replacements)
  8. Found to improve conditions such as muscular dystrophy, cerebral palsy, multiple sclerosis, Parkinson’s disease, and other neurological afflictions

Properties of Water that Promote Safety/Effectiveness:

  • Buoyancy: lessened effects of gravity means less impact on the joints, particularly the knees, hips, and spine (axial load) which makes many land-based exercises doable for those who can only exercise in water. Buoyancy also allows for more reaction time so that some exercises which are difficult to do on land because they require fast actions are more doable in the water (i.e. jumping motions, lifting the legs, or even performing some stretches where it can be difficult to maintain the balance and coordination)
  • Viscosity: provides natural resistance through gentle friction against the body (about 15x more in water than on land) which conditions and strengthens the body and repairs injuries
  • Hydrostatic Pressure:  keep heart rate slightly lower than it would be on land proportionate to the work output, which means you can exert more effort without feeling as winded as quickly – this property also lends itself to improve heart and lung function.

Contraindications:

  • Prominent inflammation (clearly visible, redness and heat are present)
  • Fever (previously heightened core temperature is not advised for hydrotherapy)
  • Heart disease/hypertension/vascular conditions (increased blood flow and/or circulation is not advised for these populations)
  • Cancer
  • Hemorrhages/infections/open wounds
  • Osteoporosis – This population is not necessarily a contraindication as they DO benefit from hydrotherapy, however they also do need true weight-bearing training in order to improve bone density and reduce risk of fracturing or breaking a bone.

Customization of Intensity:

  • Hydrotherapy can be approached as simplistically as floating in the water to benefit from increased temperature and relaxation properties.
  • Intensify your experience with some static and dynamic stretching in the water.
  • Intensify further with some dynamic movement including squats, lunges, kicks from the wall, water walking or even light jogging and other aerobics movements.
  • Increase speed, duration and range of motion as other methods of intensifying the work or increase turbulence in the water to challenge balance and stability.
  • Add objects such as floatation devices or water weights to enhance resistance and increase surface area.

Hydrotherapy Exercises:

  1. Standing lunge stretch (shallower water if possible)
  2. Standing calf stretch
  3. Standing hip flexor stretch
  4. Quad stretch (one hand against wall)
  5. “Floating” full body stretch (both hands on wall, outstretched and core musculature engaged)
  6. Knee-to-chest exercise (one hand on wall, leg outstretched to front, draw knee in and extend)
  7. Leg raise exercise (one hand on wall, leg outstretched to front, pulse leg up and down)
  8. Reverse leg raise exercise (one hand on wall, leg outstretched behind, pulse leg up and down)
  9. Pool walking exercise (versions include arms out, arms to front, feet directly in front of one another, calf raise, backwards walking, arm circles, forward kicks, hamstring curls, breaststroke arms, etc.)
  10. Quadruped floating exercise (lying supine with engaged core, paddle arms and feet simultaneously)
  11. Floating char exercise (seated in chair position with levitated legs, use arms to keep balance)
  12. Any other low impact aerobic move you enjoy!

 

 

Stretch and Strengthen for a Healthy Heart

In honor of American Heart Month, Hilton Head Health has a quick circuit to get you moving and get your heart pumping. And since everyone has different fitness levels, you can choose to perform the low impact movements, high impact movements or a mix of the two. Plus, we added some balance and stability moves for good measure. Watch our H3 Fitness Specialists perform and explain the moves below.

Perform each numbered exercise for 45 seconds and perform the active recovery movement between each exercise for 15 seconds. 

1. Hop side to side

Single leg deadlift

2.  Hop forward and back

Single leg deadlift

3. Plyo-lunge

Single leg deadlift

4. Plank position

Single leg deadlift

5. Burpee

Single leg deadlift

Enjoy your workout!

 

 

Knock Out Heart Disease by John Lippett

According to the Nurses’ Health Study, moving from being inactive to just 30 minutes of vigorous activity each day can reduce the risk of heart disease by 50%. A fun way to get those 30 minutes of activity is kickboxing.

Kickboxing gets the whole body involved using powerful movements to get your heart rate up and your blood pumping. The heart is the most important muscle in the human body. It works 24/7 to keep your body supplied with the blood, oxygen, and nutrients it needs. So this National Heart Month, team up with your heart to knock out heart disease!

30 sec jab punches

15 sec jumping jacks

30 sec hook punches

15 sec burpees or modified burpees

30 sec reverse lunges with kick

Repeat this sequence of moves 5-15 times for a 10-30 minute vigorous workout.

 

Super Bowl Fitness

Hilton Head Health has put together a special workout to help you stay active while you watch the 2015 Super Bowl! Since, most Americans will eat around 1200 calories during that time in front of the television. And approximately 30 million pounds of snacks will be consumed, it’s the perfect time to incorporate some Super Bowl Fitness.

Here’s the lineup:

  • Touchdown – 7 burpees
  • Field Goal – 10 Mountain Climbers
  • 1st Down – 10 Squats
  • Sack – 10 Tricep Dips
  • Interception – 5 Push ups
  • Fumble – 10 Leg Lifts
  • Penalty – 30 second Plank
  • Total Points of the 1st Half – Walking Lunges
  • Total Points of the Game – Single Leg “V” Up

See a demonstration of each exercise here:

 

 

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