#WednesdayWorkout – Cardio Bike Intervals

Cardio Bike Interval training involves working out at higher intensities than you would in a steady-paced cardio workout.

Add these high-intensity intervals to your stationary bike workouts to help achieve a more efficient cardiovascular workout that improves the oxidative capacity of your muscles!

 

30 seconds fast then 30 seconds slow for 5 minutes

45 seconds fast then 15 seconds slow for 5 minutes

60 seconds fast then 30 seconds slow for 5 minutes

Make sure you keep your water with you to stay hydrated!

#FitnessFriday – The Halti C

Grab a BOSU ball and try this exercise that helps to release hip flexors and improve back extension and mobility. Following two hip surgeries, a former patient performed this effective exercise during his recovery.

 

 

1. Knees will be about the width of the BOSU (or stacked pillows) with our pelvis on the ball, and hands wide infront.
2. Starting with your nose pointed down towards the floor, slowly lift the chest up, trying to keep the hips on the ball. Take a nice deep breath as you go through the motion. Then slowly go back down to the starting position.
3. For an added challenge, when you lift your chest up, raise 1 arm at a time up slowly, trying to keep your weight even on the ball.

#WednesdayWorkout – 6 Way Shoulders

Few exercises engage the musculature of the shoulders as much as Six-Way Shoulders. This exercise helps maintain shoulder stability and range of motion; and combines lateral raises, front raises, and overhead movements into one exercise.

 

Step 1: Stand with your legs about hip-width apart and hold a dumbbell in each hand by your side. Bend your torso forward and bend your legs slightly so that your arms extend below your body with your hands facing each other as you hold the dumbbells.

Step 2: Exhale and raise your arms out to your sides with your hands facing down, squeezing your shoulder blades together during the movement. Do not round your spine or move your head forward. Then slowly come back to the starting position.

Step 3: From a standing position, palms facing up, curl your hands towards your shoulders and complete a bicep curl.

Step 4: As your hands finish the bicep curl at your shoulders, rotate your arms to the side so your elbows are inline with your shoulders and palms are facing forwards, dumbbells should be around ear level.

Step 5: From this position you will complete a shoulder press, lifting your arms above your head, touching the dumbbells together at the top, then coming back down to shoulder height

Step 6: From this position, one arm at a time is going to come forward in a punching motion. Punch the left arm out and then back in, and repeat with the right arm.

Step 7: After completing the 2 punches. Arms are going to come down in front of you so that your palms are facing your thighs. Arms are shoulder width apart, set the shoulders back and lift both arms at the same time to finish the movement with a front raise.

HINT: Keep your core tight and shoulders back the entire time. Start without any weights until you master the movement, and slowly add them in as you become more confident.

What is the Functional Movement Screen?

Understanding how and why we move helps us to improve. The FMS uses objective and validated standards to check the movement baseline and build foundations for lifelong movement success. Its streamlined system has benefits for everyone involved – individuals, exercise professionals, and physicians.

COMMUNICATION:

The FMS utilizes simple language, making it easy for individuals, exercise professionals, and physicians to communicate clearly about progress and treatment.

EVALUATION:

The screen identifies asymmetries and limitations, including areas that the individual may be at risk of injury.

STANDARDIZATION:

The FMS creates a baseline to mark progress and provides a means to measure performance.

SAFETY:

The FMS quickly identifies dangerous movement patterns so that they can be addressed. It also indicates an individual’s readiness to perform exercise so that realistic goals can be set and achieved.

CORRECTIVE STRATEGIES:

The FMS can be applied at any fitness level, simplifying corrective strategies of a wide array of movement issues.

The base line score will show any asymmetries or dysfunctional movement patterns that we can work to correct. You will be provided a report with our suggestions for improving your score. This assessment tool allows us to monitor progress and screen for potential imbalances that may be developing from training, and we can then work together to correct them.

This system is used by many Professional Sports organizations like European Soccer and the NFL in monitoring athletes throughout the season and as a tool to prevent injury.

If you would like more information regarding individual and team testing, contact the front desk at (905) 339-2333, or info@dynamichealthandperformance.ca.

Fitness Friday – Four Way Hips with Bands

1. Start with your feet shoulder width apart and a band around 1 leg.
2. Keeping your core tight, slide your leg back behind you and squeeze your glutes, just far enough that you feel a squeeze, tap the big toe on the ground, keeping all your weight on the supporting leg and then bring the leg back to starting position. Repeat 10 times.
3. Turn your body to the right, this time you will slide your leg out to the side, again tapping the toe but keeping your weight on the supporting leg so you feel the outside of your glutes activate. Repeat 10 times
4. Turn again to your right so you are facing the opposite direction to where you started. This time you will tap your toe in front of you, far enough that you feel the muscles activate but not so far that you are reaching. Then return to the starting position. Repeat 10 times
5. Lastly, turn once more to your right, this time taking a larger step away from the band with the supporting leg and pulling the opposite foot in towards the body, and back out again. Repeat 10 times
6. Switch the band to the other leg, and repeat the steps above.
HINT: Keep all your weight on the supporting leg, keep your core tight and stand up straight. You want your hips and legs to move, not the top half of your body.

#FitnessFriday – Tricep Body Dips

Step 1
Place your hands shoulder width apart under your shoulders behind you. Have a slight bend in the knees, and start with your hips pointing towards the ceiling.

Step 2
Slowly bend and straighten your arms from this position, always keeping a slight bend and not completely locking your elbow. Keep tension in the tricep mucles on the back of the arm and not the elbows.

HINT: Don’t lift and lower your body with your hips, let your body move as you bend and straighten the elbows. Keep the core nice and tight.
CHALLENGE: For extra challenge, place your hands on a box/bench/step behind you and complete the same movement, this time allowing your body to get lower than the ground level.

Exercises to Include in Your Off-Season Golf Training

Exercises to Include in Your Off-Season Golf Training

By Dr. Jeffrey Belgue, DC, ART, D.Ac, TPI Level 1

With March comes a brand-new golf season. Although it will be a couple months before we are into the thick of the season, there are certainly things you can do right now to improve your game.

It is no secret that the fitness side of golf has taken off in the last decade thanks largely in part to a group called the Titleist Performance Institute. TPI is the world’s leading organization dedicated to the study of how the human body functions in relation to the golf swing. We can use their research to help prepare our bodies to better execute the golf swing. This can help reduce injury and increase consistency.  By committing to golf related exercise and fitness you can help improve your game without picking up a club!

The group at TPI created a Movement Screen comprised of 16 movement tests used to identify physical limitations that may contribute to poor swing mechanics and/or injury.  We perform the TPI Movement Screen at Dynamic Health and Performance to create an exercise program individualized to our golfer’s specific movement faults. The exercise program can be scaled for all ages, abilities and designed based on the athlete’s access to fitness equipment.  If you are serious about improving your golf related fitness and improving your body to better execute your golf swing, we highly recommend the TPI Movement Screen.

Although the golf swing is highly personal, think Adam Scott and Jim Furyk, below are exercises to help get you started this spring as the season approaches. A link accompanies the exercise to the TPI website for exercise demonstration.

  • Open Books – to improve mid back rotation

http://www.mytpi.com/exercises#open_books

  • Bridge – to improve glute strength/stability and hip extension

http://www.mytpi.com/exercises#bridge_palms_up_-_neutral_pelvis

  • Bird Dog – to improve core stability

http://www.mytpi.com/exercises#bird_dog_club_parallel

For more information about The Titleist Performance Institute Movement Screen, golf specific warm up/cool down routines or anything golf fitness/injury related please contact me at (905) 339-2333 or at drbelgue@dynamichealthandperformance.ca