Tag: strength training

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Planks are key for building core strength and stability, which help you run stronger longer. These simple tips make a big impact.@WomensRunning

How to Improve Your Basic Plank

Once you’ve nailed the proper plank form, challenge yourself with these slight modifications—they’ll help you really tap into all the benefits you can get from spending that time on your hands and forearms.

1. Stop praying

Clasping your hands in a forearm plank makes the exercise feel easier—but that means you’re not maxing out the benefits. “It can also promote a rounded posture instead of a stable, upright one,” says O’Brien, and that’s the opposite of what you’re going for in this position. Instead, press your palms into the floor. “That will create more shoulder engagement and stability as a bonus.”

2. Stay up

A straight arm plank is going to be more challenging, says O’Brien. “Dropping to the elbows can help you maintain proper form because it’s easier to hold,” she says. It’s a great option for someone who isn’t yet strong enough to maintain an engaged core and flat back (it also takes some of the work off of the shoulders, if that’s a problem area for you).

3. Don’t hold your breath

It’s tempting to grit your teeth as you hold the pose, but you want to inhale and exhale steadily throughout. “Breathing will help you consciously engage the transverse abdominis muscle,” says DuFlo. “If you see your belly doming or bulging outward along midline, it means you are likely not engaging this correctly or holding your breath.”

RELATED: 5 Strength Training Myths for Runners (and the Truth Behind Them) 

4. Plank on an unstable surface

If holding a plank for a minute or more is easy for you, place your palms, forearms, or feet on a pillow, BOSU ball, Swiss ball, or other unstable surface. “That can kick on the deeper core, the transverse abdominis, in a different way, and just add an additional challenge to your other muscles,” says DuFlo.

5. Switch it up

There are tons of ways to make a plank more challenging, in addition to targeting other muscles that will help your running form. Spider planks (bringing your knee to tap the same shoulder) and windshield wiper planks (where you extend one leg at a time out towards the hip) help with the hip rotator muscles, for example, while reverse planks activate the glutes and stretch the chest, says O’Brien. Just make sure you can maintain good form while doing these harder variations.

RELATED: I Completely Swear By This 3-Move Core-Strengthening Sequence

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How to fit in your work out at home – Katie Lawton MEd @ClevelandClinic #consistency

cleveland work out at home

Whether you’re a fitness fanatic or casual gym goer, the thought of picking up a dumbbell covered in germs is enough to make anyone cringe. And with the spread of coronavirus (COVID-19) becoming more prominent every day, gyms and fitness centers across the country are closing their doors to help protect members.

If staying active is an important part of your life (as it should be!) you might be wondering how you’re supposed to go about this whole at-home workout thing. Thankfully, it’s easier than you think.

“A lot of what you’ll find with at-home workouts is about maintaining your current level of fitness,” explains exercise physiologist Katie Lawton. “And with workouts, consistency is key.”

Here Lawton shares some practical advice about how to stay active at home.

  1. Find workouts through online videos and apps. The internet is choked full of free workout videos. From yoga, to Zumba, to circuit training that you can do in your backyard. Test out a few workouts to find a series, program or instructor that you like. (Bonus points if you can get other members of your household to join you!)
  2. Walk, run or bike outside. Everyone could use a little fresh air. Hit the pavement in your neighborhood and challenge yourself to walk, run or bike a certain number of minutes or miles. If you’re an experienced fitness buff and you’re really looking to ramp up your heart rate, opt for hills or try a running based HIIT workout.
  3. Focus on body weight movements. Now’s the time to incorporate body weight exercises into your workouts. These tried and true movements include things like pushups, squats, lunges, planks and burpees. They’re convenient, efficient and inexpensive (AKA free). Pick a few different movements and create a circuit workout by completing as many reps of that one movement as possible in one minute. Then rest for a minute and continue on to the next movement and do the same thing. Repeat this for 15 to 20 minutes.
  4. Order inexpensive fitness equipment online. Things like jump ropes, pull up bars that attach to door frames, suspension trainers and resistance bands are inexpensive items that can pack a punch when it comes to your workouts. Lawton recommends choosing a heavier resistance band and suggests tying the suspension trainer to a tree outside. You could also ask around if other family members or neighbors have old dumbbells or barbells that they no longer use.
  5. Utilize items around your house. Lawton encourages creativity when it comes to working out at home. Run up and down your basement stairs, use a chair for triceps dips or grab cans of soup or a gallon of water as a weight. Even jumping over a shoebox a few times can be a quick burst of cardio.
  6. Get your household involved. If you have kids, chances are they have more energy to burn off than you know what to do with and they’d be thrilled to be involved. Try to incorporate them into your plans to stay active – whether it’s encouraging them to do pushups with you or organizing a backyard obstacle course. Try to walk your dog every day, play tag with your kids or get your whole family involved in a backyard soccer game. Also never underestimate the power of a good dance party! It’s a great way to make memories with your family and burn off some stress and anxiety.

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Posted on

How to fit in your work out at home – Katie Lawton MEd @ClevelandClinic #consistency

cleveland work out at home

Whether you’re a fitness fanatic or casual gym goer, the thought of picking up a dumbbell covered in germs is enough to make anyone cringe. And with the spread of coronavirus (COVID-19) becoming more prominent every day, gyms and fitness centers across the country are closing their doors to help protect members.

If staying active is an important part of your life (as it should be!) you might be wondering how you’re supposed to go about this whole at-home workout thing. Thankfully, it’s easier than you think.

“A lot of what you’ll find with at-home workouts is about maintaining your current level of fitness,” explains exercise physiologist Katie Lawton. “And with workouts, consistency is key.”

Here Lawton shares some practical advice about how to stay active at home.

  1. Find workouts through online videos and apps. The internet is choked full of free workout videos. From yoga, to Zumba, to circuit training that you can do in your backyard. Test out a few workouts to find a series, program or instructor that you like. (Bonus points if you can get other members of your household to join you!)
  2. Walk, run or bike outside. Everyone could use a little fresh air. Hit the pavement in your neighborhood and challenge yourself to walk, run or bike a certain number of minutes or miles. If you’re an experienced fitness buff and you’re really looking to ramp up your heart rate, opt for hills or try a running based HIIT workout.
  3. Focus on body weight movements. Now’s the time to incorporate body weight exercises into your workouts. These tried and true movements include things like pushups, squats, lunges, planks and burpees. They’re convenient, efficient and inexpensive (AKA free). Pick a few different movements and create a circuit workout by completing as many reps of that one movement as possible in one minute. Then rest for a minute and continue on to the next movement and do the same thing. Repeat this for 15 to 20 minutes.
  4. Order inexpensive fitness equipment online. Things like jump ropes, pull up bars that attach to door frames, suspension trainers and resistance bands are inexpensive items that can pack a punch when it comes to your workouts. Lawton recommends choosing a heavier resistance band and suggests tying the suspension trainer to a tree outside. You could also ask around if other family members or neighbors have old dumbbells or barbells that they no longer use.
  5. Utilize items around your house. Lawton encourages creativity when it comes to working out at home. Run up and down your basement stairs, use a chair for triceps dips or grab cans of soup or a gallon of water as a weight. Even jumping over a shoebox a few times can be a quick burst of cardio.
  6. Get your household involved. If you have kids, chances are they have more energy to burn off than you know what to do with and they’d be thrilled to be involved. Try to incorporate them into your plans to stay active – whether it’s encouraging them to do pushups with you or organizing a backyard obstacle course. Try to walk your dog every day, play tag with your kids or get your whole family involved in a backyard soccer game. Also never underestimate the power of a good dance party! It’s a great way to make memories with your family and burn off some stress and anxiety.

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Our bodies are made to MOVE….


mindful_ell
Post-strength session selfie right before Boris decided to close gyms across the UK, effectively taking away a huge outlet for peoples mental and physical health. However, totally understandable in light of the current pandemic. Before the huge national lockdown in March, I was hitting the gym 4 times a week but was struggling with my motivation- why was I there? I felt out of touch with actually ENJOYING exercise.
Lockdown helped me to understand why- because exercise is good for my health, because it allows me to be the best version of myself and gives me the opportunity to be better, and because our bodies are made to MOVE. It actually did me some good because it stoked my interest and motivation again.
When the lockdown lifted, I felt like I was starting from day 1. Home workouts just dont cut it the same! Now, we are all eagerly waiting for December 3rd…if the lockdown lifts then.

I’m now crazy busy training to become a primary school teacher. My days are long and full on, so I realise now it’s more important than ever to make sure I’m feeding my body the food it needs, and getting that movement in on a daily basis. With gyms closed again, we are all having to find new ways to workout. I’m not stressed about my routine. Not anymore. I’ve had to change my outlook, and see that movement is good for us no matter how slow or fast paced it is. I’m using this account to share my fitness journey, keep accountable, and connect with like-minded instagrammers.

#fitnessjourney #fitness #wellbeing #mindful #weightlifting #cardio #circuits #lockdown2020 #nike #usapro
Posted on

Our bodies are made to MOVE….


mindful_ell
Post-strength session selfie right before Boris decided to close gyms across the UK, effectively taking away a huge outlet for peoples mental and physical health. However, totally understandable in light of the current pandemic. Before the huge national lockdown in March, I was hitting the gym 4 times a week but was struggling with my motivation- why was I there? I felt out of touch with actually ENJOYING exercise.
Lockdown helped me to understand why- because exercise is good for my health, because it allows me to be the best version of myself and gives me the opportunity to be better, and because our bodies are made to MOVE. It actually did me some good because it stoked my interest and motivation again.
When the lockdown lifted, I felt like I was starting from day 1. Home workouts just dont cut it the same! Now, we are all eagerly waiting for December 3rd…if the lockdown lifts then.

I’m now crazy busy training to become a primary school teacher. My days are long and full on, so I realise now it’s more important than ever to make sure I’m feeding my body the food it needs, and getting that movement in on a daily basis. With gyms closed again, we are all having to find new ways to workout. I’m not stressed about my routine. Not anymore. I’ve had to change my outlook, and see that movement is good for us no matter how slow or fast paced it is. I’m using this account to share my fitness journey, keep accountable, and connect with like-minded instagrammers.

#fitnessjourney #fitness #wellbeing #mindful #weightlifting #cardio #circuits #lockdown2020 #nike #usapro
Posted on

Our bodies are made to MOVE….


mindful_ell
Post-strength session selfie right before Boris decided to close gyms across the UK, effectively taking away a huge outlet for peoples mental and physical health. However, totally understandable in light of the current pandemic. Before the huge national lockdown in March, I was hitting the gym 4 times a week but was struggling with my motivation- why was I there? I felt out of touch with actually ENJOYING exercise.
Lockdown helped me to understand why- because exercise is good for my health, because it allows me to be the best version of myself and gives me the opportunity to be better, and because our bodies are made to MOVE. It actually did me some good because it stoked my interest and motivation again.
When the lockdown lifted, I felt like I was starting from day 1. Home workouts just dont cut it the same! Now, we are all eagerly waiting for December 3rd…if the lockdown lifts then.

I’m now crazy busy training to become a primary school teacher. My days are long and full on, so I realise now it’s more important than ever to make sure I’m feeding my body the food it needs, and getting that movement in on a daily basis. With gyms closed again, we are all having to find new ways to workout. I’m not stressed about my routine. Not anymore. I’ve had to change my outlook, and see that movement is good for us no matter how slow or fast paced it is. I’m using this account to share my fitness journey, keep accountable, and connect with like-minded instagrammers.

#fitnessjourney #fitness #wellbeing #mindful #weightlifting #cardio #circuits #lockdown2020 #nike #usapro
Posted on

our bodies are made to MOVE….


mindful_ell
Post-strength session selfie right before Boris decided to close gyms across the UK, effectively taking away a huge outlet for peoples mental and physical health. However, totally understandable in light of the current pandemic. Before the huge national lockdown in March, I was hitting the gym 4 times a week but was struggling with my motivation- why was I there? I felt out of touch with actually ENJOYING exercise.
Lockdown helped me to understand why- because exercise is good for my health, because it allows me to be the best version of myself and gives me the opportunity to be better, and because our bodies are made to MOVE. It actually did me some good because it stoked my interest and motivation again.
When the lockdown lifted, I felt like I was starting from day 1. Home workouts just dont cut it the same! Now, we are all eagerly waiting for December 3rd…if the lockdown lifts then.

I’m now crazy busy training to become a primary school teacher. My days are long and full on, so I realise now it’s more important than ever to make sure I’m feeding my body the food it needs, and getting that movement in on a daily basis. With gyms closed again, we are all having to find new ways to workout. I’m not stressed about my routine. Not anymore. I’ve had to change my outlook, and see that movement is good for us no matter how slow or fast paced it is. I’m using this account to share my fitness journey, keep accountable, and connect with like-minded instagrammers.

#fitnessjourney #fitness #wellbeing #mindful #weightlifting #cardio #circuits #lockdown2020 #nike #usapro
Posted on

our bodies are made to MOVE….


mindful_ell
Post-strength session selfie right before Boris decided to close gyms across the UK, effectively taking away a huge outlet for peoples mental and physical health. However, totally understandable in light of the current pandemic. Before the huge national lockdown in March, I was hitting the gym 4 times a week but was struggling with my motivation- why was I there? I felt out of touch with actually ENJOYING exercise.
Lockdown helped me to understand why- because exercise is good for my health, because it allows me to be the best version of myself and gives me the opportunity to be better, and because our bodies are made to MOVE. It actually did me some good because it stoked my interest and motivation again.
When the lockdown lifted, I felt like I was starting from day 1. Home workouts just dont cut it the same! Now, we are all eagerly waiting for December 3rd…if the lockdown lifts then.

I’m now crazy busy training to become a primary school teacher. My days are long and full on, so I realise now it’s more important than ever to make sure I’m feeding my body the food it needs, and getting that movement in on a daily basis. With gyms closed again, we are all having to find new ways to workout. I’m not stressed about my routine. Not anymore. I’ve had to change my outlook, and see that movement is good for us no matter how slow or fast paced it is. I’m using this account to share my fitness journey, keep accountable, and connect with like-minded instagrammers.

#fitnessjourney #fitness #wellbeing #mindful #weightlifting #cardio #circuits #lockdown2020 #nike #usapro
Posted on

our bodies are made to MOVE….


mindful_ell
Post-strength session selfie right before Boris decided to close gyms across the UK, effectively taking away a huge outlet for peoples mental and physical health. However, totally understandable in light of the current pandemic. Before the huge national lockdown in March, I was hitting the gym 4 times a week but was struggling with my motivation- why was I there? I felt out of touch with actually ENJOYING exercise.
Lockdown helped me to understand why- because exercise is good for my health, because it allows me to be the best version of myself and gives me the opportunity to be better, and because our bodies are made to MOVE. It actually did me some good because it stoked my interest and motivation again.
When the lockdown lifted, I felt like I was starting from day 1. Home workouts just dont cut it the same! Now, we are all eagerly waiting for December 3rd…if the lockdown lifts then.

I’m now crazy busy training to become a primary school teacher. My days are long and full on, so I realise now it’s more important than ever to make sure I’m feeding my body the food it needs, and getting that movement in on a daily basis. With gyms closed again, we are all having to find new ways to workout. I’m not stressed about my routine. Not anymore. I’ve had to change my outlook, and see that movement is good for us no matter how slow or fast paced it is. I’m using this account to share my fitness journey, keep accountable, and connect with like-minded instagrammers.

#fitnessjourney #fitness #wellbeing #mindful #weightlifting #cardio #circuits #lockdown2020 #nike #usapro