Tag: core

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.

Improve Your Skiing and Snowboarding with Pilates

It’s ski season—ah…the pure joy of skiing down a mountainside of sparkling powder, surrounded by tall evergreens and brilliant blue sky……

Then, after that first day of tackling moguls, dodging trees and other skiers; the fatigue and soreness of the legs and hips kick in. This is partly because of muscle overuse and lack of core strength. If the core is not working enough, your legs and hips have to work harder to stabilize you.

Pilates will stretch tight, overused leg muscles, such as the quads and hip flexors and strengthen underused muscles such as the hamstrings and inner thighs.

Skiers rely on side-to-side hip movement to recruit the inside and outside edge of the ski. Boarders tilt their hips forward and back to access the front and back edge of the board and use a more rotational movement to change directions. A strong core gives you better edge control. Edge control improves balance as you navigate the twists and turns of the slope –at high speeds-, the ever-changing snow conditions and the ability to get up unscathed when you take a tumble.

By practicing Pilates, core strength and alignment improves and you become more in tune with your body. Movements are fluid, there is less wear and tear on joints and your sport becomes more enjoyable. You’ll find yourself adapting better to changing snow conditions, challenging terrain, and falling less.

Here are some mat exercises you could start today:

  1. The Hundred – core, arms, hip stabilizer
  2. The Abdominal Series
  3. The Side Lying Leg Kick Series

Nothing will improve your skiing faster than a strong core. Cross-train by adding a Pilates mat class to your fitness regime or perhaps a private session with your Pilates Instructor.

Stay strong, ski safe!

Breaking Down The Principles of Pilates

The six principles that are the foundation of the Pilates method are an approach to exercise that can benefit sports, weight lifting, yoga, dance or any form of movement. Pilates done correctly requires a strong mind-body connection that enables the body to move with less effort, allowing flowing and balanced movement. The method uses an individuals own body to its greatest advantage utilizing its own strength, flexibility and coordination and requires that the individual pay attention to his or her own body throughout the exercise.

It is important to note that Joseph Pilates did not directly set out the Pilates principles. They are concepts that were extracted from Joseph Pilates work from later instructors and because of that there are some variations in the specific words, but the concepts can be found in almost any Pilates program.

The six principles are as follows:

  1. Control
  2. Centering
  3. Concentration
  4. Precision
  5. Breath
  6. Flow

Over the next few months I will be focusing on one principle at a time with a hope that it can bring a new aspect to not only your Pilates workout but any of your workouts here at SAC.

Control: Every Pilates exercise is done with complete muscular control. There are no body parts that are left to their own devices.

For any exercise technique there needs to be a level of awareness that is necessary for progression. The ability to control your movement will develop as your skill level increases and the complexity of the movement increases. With practice you will always be aware of your alignment, body position, and muscle activity. How many times have you looked in a mirror while exercising and been surprised that you are not in the position you thought you were?

Progression in Pilates is not about the speed of the movement, but rather the quality of the movement. Controlled movements equal good technique which is imperative for safe, effective results.

This week as you take your session with your instructor, or hop into a mat class, think about how you can apply control to your movements and your transitions between exercises. Try this: during “Open Leg Rocker” do 6 repetitions without landing on your neck or head. Then, to transition to the “Corkscrew”, bring your legs together and take 5 or more seconds to slowly roll down to the mat, leaving your legs in the air.