Tag: Coordination

Fundamentals of Rowing

Starts Wednesday, October 19th | 7:00am

Do you wonder how you can get the most effective workout on a rowing machine? Would you like to try rowing on the water someday but feel you wouldn’t know what to do?

Then join this six week class and learn how to use a rowing machine like the Rowers do.

In this 50 Minute class we will explore the Rowing Machine’s:

  • Stroke Rates
  • Using 500 meter splits
  • Proper use and settings of the “Damper”
  • Power Graph
  • Variable workouts
  • Rowing for Power, Cardio, Cross training, Core, & Coordination

*Minimum of 4 participants to run this program.

For more information or to sign-up, please contact Personal Fitness Trainer, Nathan Palmer at npalmer@sacdt.com.

Pilates Exercise of the Month: Single Leg Stretch

PEOM_April_Single-Leg-Stretch

 

Purpose: Single Leg Stretch strengthens the abdominals and the buttocks as well as improves coordination.

This is the first of five exercises termed as the Stomach Series.

 

1. Sit in the center of your mat with your knees bent. Hug your right leg and pull it in to your chest with your inside hand on the knee and your outside hand on the ankle.

 

2. Roll your back down to the mat, bringing the bent leg (right leg) with you; head and upper shoulders are off the mat. Then, extend your left leg out in front of you; let it hover above the mat at about a 45 degree angle or at an angle so your back stays flat on the mat.

 

3. With elbows lifted; chin to chest; inhale. Then, exhale and switch legs, bringing the outside hand to the ankle and the inside hand to the knee (left leg). Stretch your right leg long; hovering above the mat at about a 45 degree angle; making sure your leg is in line with the center of your body.

4. Repeat 8-10 sets. To finish, hug both knees in toward chest, put head and shoulders on mat.

Checklist:

  1. Scoop your belly at all times. Stay lifted (eyes on belly) and slide shoulders down away from ears.
  2. Remain still in your torso- not rocking your body from side to side when switching legs.
  3. Squeeze your buttocks each time the leg stretches out.
  4. Pay attention to the hand placement as it keeps your leg in proper alignment with your hip.

 

Visualization: Imagine you are anchored to the floor below.

 

Jocelyn Paoli, Pilates InstructorModification: Rest your head on the mat when necessary. If you have a bad knee; hold the underside of the thigh. For a bad back; extend the straight leg to the ceiling. As your lower abdominal strength improves, you can begin to lower the leg.

Heave and Ho – What are Sandbags Doing in the Gym?

Sandbags, what and why is this in the gym and not at a construction site? Sandbags (which are literally just bags filled with sand) are an old school tool that are getting a lot of new publicity as of lately. You see them being used by NFL players, by UFC fighters, by that guy at the park. Why are these bags so utilized by highly powerful athletes and those looking to gain that explosive edge?

Here are just a few reasons to use a sandbag instead of a conventional dumbbell or barbell:

  1. Because the bags are filled with sand the weight is constantly varied and no rep will feel the same. As the weight moves around in the bag you’ll have to balance it out as you move explosively through exercises.
  2. Balance, ripping a 45lb bag filled with loose sand off the floor to your chest will require much more full body balance and coordination than a unified barbell would.
  3. Real world training. It’s cool to bicep curl 50lbs but if you are looking to gain an athletic advantage on the soccer field (increasing your take off speed, jumping, quick turns, etc) or looking to be able to work in the yard without throwing out your back every other weekend, you’ll find that sandbags are as real as it gets.
  4. Unique exercises, sandbags are diverse and will challenge you with full body power movements as well as with stretching and core work. The possibilities are endless with this tool.
  5. Fun! The bags are diverse, challenging, and can be used just about anywhere. You can build an intense workout with 4 basic exercises, sounds more fun than sitting on benches doesn’t it?!

Sandbags will push you to find new ways to use your legs and arms as one powerful unit and help you build full body strength. Give it a try, pick up a bag and see how unique it is. This is one time you won’t get in trouble for throwing sand around!

To learn more about sandbag training contact Personal Fitness Trainer, Adriana Brown by phone at 443-1111 ext. 273.

Training to be the Perfect Athlete

When the word “athletic” comes to mind I envision an individual who is competent in all aspects of fitness (strength, flexibility, endurance, agility and coordination). Though excelling at all of these is a rare and difficult task, being competent in each of them builds an amazing foundation for a healthy and active life.

On the other end of the spectrum, neglecting one or more of these components can be a detriment to your performance and health. Being incredibly strong but inflexible is the cause of many overuse injuries (tendonitis, arthritis, etc). Being flexible and lacking strength can lead to the exact same ailments. Concentrating on endurance alone (i.e.: running or swimming) without a proper base of strength and flexibility will cause hormone imbalances and will wreak havoc on your joints.

Through creating a foundation in all these areas seems difficult, but here at the Seattle Athletic Club we offer a myriad of classes and opportunities to become the “Perfect Athlete”. With a wide variety of group classes, you can easily add several tools to your fitness arsenal with no additional cost. If you want to take things to the next level, any of our highly qualified Personal Fitness Trainers can help you fill in any gaps you may have in your regimen.

Here are a few examples of how to develop each component.
Strength

  • Weight Training
  • Bodyweight Exercises
  • Resistance Bands
  • Yoga
  • Pilates

Flexibility

  • Yoga
  • Band Stretching
  • Pilates
  • Active Range of Motion (Leg swings, etc)

Endurance

  • Running
  • Rowing
  • Swimming
  • Circuit Training
  • Spinning
  • Martial Arts
  • Squash

Agility + Coordination

  • Squash
  • Basketball
  • Jump Rope
  • Olympic Lifting
  • Martial Arts

If you have any questions or want more information please take advantage of our educated staff to help guide you with your fitness needs.