Archive for the ‘Fitness’ Category

Freshman 15 Fitness: Core

by Casey Walker

Our Freshman 15 Fitness Series started with the upper body, moved down to lower body and now it’s time to target that core. Grab some water and get ready.

List of moves:

  1. Squats with Leg Lifts
  2. V-ups
  3. Dead Bugs
  4. Penguins
  5. Scissor Kicks

Complete 20 reps of each exercise and repeat this round of moves 3 times for best results. See each move below:

Create your own healthy college lifestyle by:

If you have specific fitness or exercise-related questions, email us at getinspired@hhhealth.com. We’d love to answer your questions and we may even use your questions to create new workouts!

 

Freshman 15 Fitness: Lower Body

By Maria Hartung

Today, we’re bringing you part 2 of our 3-part Freshman 15 Fitness Series. Today, we’re working out the largest muscle group; oh yes, it’s leg day! There’s no equipment necessary so you can do this workout in your dorm, apartment, outside, or even at your favorite gym. Grab plenty of water and get moving!

List of moves and tips:

1. Standard Squats

2. Jump Squats

  • For squats: Keep chest upright and try to bend knees at a 90º angle. Inhale while going down into the squat position and exhale while coming up.

3. Reverse Lunges

4. Standard Lunges

  • For lunges: Try to touch your knee to the floor with both lunges but if you can’t quite make it, get as close to the floor as possible without injury. Continue to work your way down to the floor with each workout.

5. Wall Sits

  • For Wall Sits: Keep your knees at a 90º angle and your shoulders against the wall.

Complete 15-20 reps of each exercise to get the best results for your H3 Leg Day! See each move below:

 

Freshman 15 Fitness: Upper Body

By Jesse Salazar

After starting college, many students are plagued with the dreaded ‘Freshman 15‘. Between consuming unhealthy food, drinking high caloric beverages, irregular sleeping patterns and a decrease in physical activity; many students, not just Freshman, can gain excess weight.

Hence, the name of  our new 3-part workout series, Freshman 15 Fitness. For the next 3 weeks, Hilton Head Health will share simple exercises and tips that can be done without any fancy equipment and limited space. Let’s get started with 5 upper body moves. Complete 15 repetitions of each move for the best results.

Bicep Curls

Shoulder Press

Push Ups

Alternating Rows

Extension Rows

Thanks for watching! Stay tuned for our lower body Freshman 15 workout next week.

 

 

 

3 Tips to Improve Your Kettlebell Swing

The kettlebell is one of many peices of ftness equipment our staff and Guests use here at Hilton Head Health. The kettlebell has many great health benefits but proper technique is pivotal to reap these benefits. So, today we’re sharing 3 tips tips and showing you some techniques to help you improve your kettlebell swing!

1. Keep your chest up and maintain a strong back.

2. Keep your weight back on your heels.

3. Maintain a tight core and quick, explosive hips.

Thanks for stopping by our blog. Try to incorporate the kettlebell in your next workout. Be sure to remember our tips to ensure you have a safe, effective workout!

 

4 Suprising Benefits of Yoga

 

Yoga is a powerful fitness tool comprised of meditation and exercise. So it’s no surpise there are so many health and physical benefits that come with regular yoga practice like: more flexibility, increased strength, better posture, and  lower blood pressure. Since we’ll enjoy some Sunrise Beach Yoga with Dr. Romila “Dr. Romie” Fushtaq tomorrow, today we want to spotlight some suprising yoga benefits that can have a huge impact on your day-to-day behaviors.

Beach YOGA 1 300x232 4 Suprising Benefits of Yoga

Yoga can even help you move towards the healthy lifestyle you always wanted to achieve:

  1. More Mental Clarity: When we focus completely on holding our balance in a yoga pose or the movements in a yoga sequence, like sun salutation for example, our minds are sharpened. All other thoughts are cleared and we can be totally present in that moment. Even better news, this trait can slowly trickle into other facets of your life with continued yoga practice.
  2. You Sleep like a Baby: No need for warm milk. Meditation, or shavasana as they say in the yoga world, increases Alpha wave production in the brain. These neural impulses help the brain and the body relax which helps you sleep better.
  3. Improve your Golf Game: Okay. We know this might sound like a stretch but we’re serious. With increased core strength, better balance, more mental clarity and focus from taking regular yoga classes, you’ll be impoving your golf swing in no time!
  4. Stress Relief: The seemingly endless breathing exercises in yoga actually reduces stress. It’s not just hot air, the deep, rhythmic breathing in yoga promotes relaxation by increasing the flow of blood and oxygen to each part of the body. With continued practice, this sense of relaxation can appear throughout your life; not just in your yoga class.

If you practice yoga, what is the biggest benefit you’ve seen since you started? If you don’t practice yoga, what benefit would you like to see from it?

 

 

6 Senior Fitness Tips

HiltonHeadHealth exercise  25 300x200 6 Senior Fitness Tips

Regardless of your age, exercise history, health or physical conditions, there are many ways to overcome mobility issues and reap the physical, mental, and emotional benefits of exercise. Applying special training techniques, or modified training can help relieve different physical or underlying health restaints like: muscle tightness or soreness, strains, tears, arthritis, osteoporosis, body part replacements, diabetes, asthma, or high blood pressure. Modified techniques provide cautious, less intense training sessions for individuals within an older population, too; keeping their bodies mobile while minimizing the risk of injury.

Here are 6 tips to help you modify your workouts. They are applicable to ALL populations, but are particularly beneficial to anyone with orthopedic issues.

1. Opt for Low-Impact Cardio: Low-impact exercises are characterized by one foot always being in contact with the ground. Low-impact moves include:

  • grapevines,
  • hamstring curls,
  • modified jumping jacks (heel kicks),
  • marching in place,
  • and basic step work.

These moves minimize joint impact while promoting bone density and aerobic endurance and are most beneficial for older adults and individuals with back or lower body orthopedic issues.

2. Keep it Functional: It’s important to incorporate movements that mimic everyday activities. Some examples include:

  • overhead presses and front raises which mimic movements we do when we reach up overhead, or lift something overhead.
  • Step-up’s, or even weighted step-up’s help to prepare us for real-life stair climbing where it is easy to lose balance and take a bad fall.
  • Core-centric exercises like torso rotations or any twisting motion prepares us for similar movements we do in daily activity where we could torque our knees, back, or hips if done improperly.

3. Add Balance Exercises: It is important to incorporate various progressions of stability exercises to develop core strength. This is vital for

  • improving posture,
  • equilibrium,
  • mobility,
  • and coordination.

This type of movement allows us to feel safe in everyday activities, particularly older adults who have an already diminished sense of equilibrium. Some examples of exercises include:

  • standing exercise in staggered stance (providing less base of support and therefore less stability),
  • standing single-leg exercise (holding one leg up and catching a ball),
  • or a standing two-legged exercise on an unstable surface (balance disk, Bosu ball, Swiss ball, etc.)

4. Non-Traditional Strength Training – Isometric: This type of strength training method differs from the basic repetitions done with an eccentric (lengthening) and concentric (shortening) movement. Isometric strength training involves holding a muscle contraction with no change in muscle length/ joint movement for a designated period of time. It is an excellent tool for building bone density, which is very valuable to patients with arthritis or osteoporosis. Specific exercise examples include:

  • static bicep curls (held in the concentric position),
  • static lunges (holding the deepest portion of the lunge),
  • and a squat-hold (holding the deepest part of the squat – parallel to the floor).

DSC91421 300x210 6 Senior Fitness Tips

5. Cardio or strength training (without use of the lower body): This type of workout would include any seated machine that focuses on upper body movement, such as

  • a hand bike
  • or rowing machine.

This type of exercise increases aerobic capacity and muscular strength while eliminating low body impact, which is especially valuable to patients of

  • recent low body surgeries and/or joint replacements,
  • severe arthritis/osteoporosis,
  • or individuals confined to a wheelchair.

6. Get in the Water: Water aerobics is a great cardio format that offers benefits for people with orthopedic or health issues.

  • Buoyancy allows for less, if any, impact on the joints, making workouts safer for people with joint issues.
  • The deeper the water, the less impact there is on the body. And deep-water cardio exercises like suspended cycling, treading or lap swimming have no weight-bearing effects at all.
  • The low-impact nature of water exercise promotes bone density and combats osteoporosis.
  • Hydrostatic pressure keeps heart rate and blood pressure down, which is valuable for patients of hypertension or forms of heart disease.
  • The natural resistance of water allows the body to achieve strength-training benefits during ALL exercises performed, as water has 15x more resistance than air.
  • Resistance training can be performed in the water with far less stress on the joints using noodles, water weights, paddles and aqua gloves to name a few.

Most land-based exercises are transferrable to water exercise including –

  • jogging,
  • jumping jacks,
  • forwards/backwards movement (running, zig-zags, grapevines, and high knees).

Remember, any type of exercise that you can do given your conditions will offer you benefit. After all, the key is movement.

 

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.

 

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