Archive for the ‘Fitness’ Category

Beach Body Blast Fitness Series: Back, Biceps & Abs

A perk of being located here on Hilton Head Island is that the beach is only a short walk away. But for all our friends out there who don’t live by the beach, you can still get your beach body. Take your “beach workout” to your backyard, your favorite gym or even a local park, like Fitness Specialist John Lippett does in today’s fitness video! John has 4 moves along with some low-impact variations to tone your back, biceps and abs.

Recap of the moves:

1. Pull Ups

2. Body Weight Rows

3. Single Arm Reverse Grip Rows

4. Hanging Leg Raises

For optimal results, complete 10 reps of each exercise for 4-5 sets.

 

That was the final video in our Beach Body Blast Fitness Series! What target areas or workouts do you want to see in our next fitness series?

 

Beach Body Blast Fitness Series: Core Workout

We’re in the 3rd week of our Beach Body Blast Fitness Series! The first week was all about those glutes, last week was chest, biceps and triceps; this week, we’re going to target those core muscles! Fitness Specialist, Camila Pacheco is ready with a quick 3-move core workout and all you need a towel.

Here’s a recap of the moves:

1. Straight Arm Crunches

2. Twists

3. In & Out Crunches

Complete 3 sets of 10-15 reps of each exercise for the best results. Stay tuned for the last workout of our Beach Body Blast Series next week!

 

Beach Body Blast Fitness Series: Chest, Shoulders, & Triceps

Last week, part 1 of our Beach Body Fitness Series focused on lower body, specifically the glutes. Today, we’re toning the upper body; so, we’re focused on the chest, shoulders and triceps. Hilton Head Health Fitness Specialist, David Chesworth takes you through 4 moves to help you tone your upper body. If the initial moves aren’t in your fitness level, try the low impact alternatives David shows following each high impact move.

Here’s what you saw in the video:

1. Classic Push Ups

2. Tricep Push Ups

3. Shoulder Taps

4. Dips

For the best results, complete 3 sets of  10 repetitions of each exercise.

Have a great workout and tune in next week for our Beach Body Fitness Core Workout!

 

Beach Body Blast Fitness Series: Glutes and Legs by Kelli Ermis

With only 51 days and counting left until Summer, it’s time ramp up your workout! So today, Kelli Ermis, Hilton Head Health Intern, starts our Beach Body Blast series with a glute specific workout. The 5 moves in this sequence are:

  1. Leg Raise
  2. Hamstring Curl
  3. Ham Pulse
  4. Fire Hydrant
  5. Glute Bridge Raise

Repeat each move 20 times on each leg then repeat that cycle 4 times for the best results! Check out the video below to see each move in action.

Thanks for watching! Tune in next week for our Beach Body Blast Core Workout.

 

Buddy Fitness: Pump Up Workout

It’s time to get pumped up with your buddy! Today, you’ll be alternating between body weight and free weight exercises. You’ll need one or 2 sets of dumbbells, depending on the appropriate weight for you and your partner. Make sure you and your workout buddy have plenty of water and have fun.

Peform each exercise 3 times, alternating between each type of exercise with a partner.

Dumbbell Exercises:

1. Squat Press

2. Reverse Fly

3. Peck Deck Body

Weight Exercises:

1. Jumping Jacks

2. Mountain Climbers

3. Burpees

Enjoy today’s partner workout and look out for our Hilton Head Health Beach Body Blast Workout Series in 2 weeks.

 

Buddy Fitness: Resistance Band Training

Working out with a partner can have many great benefits. Your partner can be a source of increased accountability and motivation. There’s even research supporting a heightened weight loss success rate with couples that work out together. Grab a resistance band and enjoy this full body workout with a partner.

Here’s a recap of the 3 exercises from the video:

1. Squat Row – 20 reps

2. Lunge Press – 20 reps

3. Trunk Rotation – 20 reps, 10 on each side

Be sure to check out our next partner workout in our Hilton Head Health Buddy Fitness workout next week!

 

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.

 

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