Strengthen: Back, Buttocks/Hips, Shoulders with no equipment!
Level of difficulty: Easy
www.acefitness.org/education-and-resources/lifestyle/exercise-library/53/contralateral-limb-raises
Category Archives: Workout Wednesday
Fitness Trackers for Kids
The fitness tracker trend is in full swing. But are they right for kids? Learn why you might want to measure kids’ activity levels–and when you shouldn’t.
Seeing fitness trackers everywhere? That’s no surprise. Between 20-40% of American adults use “wearable fitness devices” or fitness trackers, and the trend is expanding to include kids, too.
Fitness trackers promise a world of ease and progress in physical fitness. They help us make incremental improvements, nudge ourselves to be active, and celebrate personal bests.
But when you watch your eight-your-old bounding across the back yard with his friends, you might struggle to see how the fitness tracker mentality applies to kids. Do you want your kids to enter into the tech-heavy world of fitness tracking? Or is it better for them to play and move free of devices?
- When it’s just for fun. Healthy, active kids might like to turn fitness trackers into game time. Let them run, jump, tumble, and play, and rack up “points” on their trackers.
- When you need track your kids’ activity levels for medical reasons. Kids with medical conditions as diverse as diabetes to ADHD might benefit from using fitness trackers. Think of trackers as a tool to help you better understand symptoms and promote wellness.
- When your teen athlete is working toward specific fitness goals. Fitness trackers can help teen athletes improve their performance at a healthy pace.
When to Say “No” to Fitness Trackers for Kids
Wearable devices don’t automatically help your kids, and they might even carry the potential for harm. Here are four times a fitness tracker probably isn’t right for your kids.
- Your kid doesn’t want to wear one. If a fitness tracker feels like an obligation, your child might come to feel negatively toward physical activity–the opposite of what you’re aiming for!
- You’re concerned that your child is focusing too strictly on health. If you start to notice what appears to be an excessive focus on exercise and/or regimented eating habits, a fitness tracker probably isn’t appropriate. In this case, please reach out to your family doctor or pediatrician with your concerns.
- You’re having a low-tech moment. Technology abounds in our environment, and going without it can feel like a breath of fresh air for you and your kids. If you want your kids to tune in to their surroundings on the trail, for example, leave the fitness trackers at home.
- You want to foster a love of physical activity for its own sake. One of the biggest benefits of physical activity and exercise is that it makes us feel good. Period. If you want to foster a love of movement and play, you might choose to forgo the system of competition and reward that’s inherent in kids’ fitness trackers.
Strength Training Guidelines
7 tips for a safe and successful strength-training program
Strength or resistance training challenges your muscles with a stronger-than-usual counter-force, such as pushing against a wall or lifting a dumbbell or pulling on a resistance band. Using progressively heavier weights or increasing resistance makes muscles stronger. This kind of exercise increases muscle mass, tones muscles, and strengthens bones. It also helps you maintain the strength you need for everyday activities — lifting groceries, climbing stairs, rising from a chair, or rushing for the bus.
The current national guidelines for physical activity recommend strengthening exercises for all major muscle groups (legs, hips, back, chest, abdomen, shoulders, and arms) at least twice a week. One set — usually 8 to 12 repetitions of the same movement — per session is effective, though some evidence suggests that two to three sets may be better. Your muscles need at least 48 hours to recover between strength training sessions.
These seven tips can keep your strength training safe and effective.
- Warm up and cool down for five to 10 minutes. Walking is a fine way to warm up; stretching is an excellent way to cool down.
- Focus on form, not weight. Align your body correctly and move smoothly through each exercise. Poor form can prompt injuries and slow gains. When learning a strength training routine, many experts suggest starting with no weight, or very light weight. Concentrate on slow, smooth lifts and equally controlled descents while isolating a muscle group.
- Working at the right tempo helps you stay in control rather than compromise strength gains through momentum. For example, count to three while lowering a weight, hold, then count to three while raising it to the starting position.
- Pay attention to your breathing during your workouts. Exhale as you work against resistance by lifting, pushing, or pulling; inhale as you release.
- Keep challenging muscles by slowly increasing weight or resistance. The right weight for you differs depending on the exercise. Choose a weight that tires the targeted muscle or muscles by the last two repetitions while still allowing you to maintain good form. If you can’t do the last two reps, choose a lighter weight. When it feels too easy to complete add weight (roughly 1 to 2 pounds for arms, 2 to 5 pounds for legs), or add another set of repetitions to your workout (up to three sets). If you add weight, remember that you should be able to do all the repetitions with good form and the targeted muscles should feel tired by the last two.
- Stick with your routine — working all the major muscles of your body two or three times a week is ideal. You can choose to do one full-body strength workout two or three times a week, or you may break your strength workout into upper- and lower-body components. In that case, be sure you perform each component two or three times a week.
- Give muscles time off. Strength training causes tiny tears in muscle tissue. These tears aren’t harmful, but they are important: muscles grow stronger as the tears knit up. Always give your muscles at least 48 hours to recover before your next strength training session.
10 Morning Stretches to Help Kick-Start Your Day
We often underestimate the importance of regular stretching. Or think that it’s only for people who are flexible, do yoga or play regular sport. But some studies suggest that, along with other forms of regular exercise, stretching could help you to relax, increase your flexibility, reduce lower back pain, and help to manage some other health conditions.
Teens and Running Tips
Safety Tips: Running
Whether it’s as part of a high school track program or cross-country team or a way to get in shape, running is a wonderful sport. It’s great exercise, almost anyone can do it, and all you really need to get started is a good pair of sneakers.
These tips can help you run safely.
Safe Running Gear
Shoes
It’s best to get fitted for running shoes by a trained professional. They can help runners get shoes that:
- fit well
- have good support with a thick, shock absorbing-sole
Minimalist shoes are becoming popular, but there’s no evidence that they’re better than regular running shoes.
Socks
Running socks come in a variety of materials, thicknesses, and sizes. Avoid socks made from 100% cotton. When cotton gets wet, it stays wet, leading to blisters in the summer and cold feet in the winter. Instead, buy socks made from wool or synthetic materials such as polyester and acrylic.
Safe Training and Running
To prevent injuries while training or running:
- Get a sports physical before running.
- Train sensibly, by increasing distances and speed slowly.
- Warm up and stretch before running. Dynamic stretching is the best kind of stretching before a run or workout.
- Stop running if you get hurt or feel pain. Get checked by an athletic trainer, coach, doctor, or nurse before going back to running.
Safety While Running Outdoors
It’s important to stay alert while running outdoors. Don’t wear headphones or earbuds or anything else that might make you less aware of your surroundings. Staying safe while running involves the same common sense used to stay safe anywhere else, like avoiding parked cars and dark areas, and taking note of who is behind you and ahead of you.
Runners should carry a few essentials, such as:
- a form of identification
- a cellphone
- a whistle to blow to attract attention if you’re hurt or in a situation where you don’t feel safe
Other safety tips:
- Run during daylight hours, if possible. For nighttime running, avoid dimly lit areas and wear bright and/or reflective clothes.
- Stay on the sidewalk or shoulder of a road, if possible.
- Run facing oncoming cars.
- Always yield to vehicles at intersections. Don’t assume that cars will stop for you.
- Obey all traffic rules and signals.
- Only run through neighborhoods and parks and on trails known to be safe. It’s always best to run with a friend, if possible.
- Dress for the weather. In cold weather, wear layers of sweat-wicking fabric, a hat, and gloves. On hot days, bring extra water and wear light-colored clothing and a hat. Stop running if you feel faint or sick in any way.
Clothing and Gear Tips for Cold-Weather Hiking
To stay comfortable on a cold-weather hike, it’s critical to wear the right clothing and carry the right gear.
Wear layers: Layering is a three-part system that includes a base layer that wicks perspiration away from your skin, a mid layer that insulates you from the cold and a shell layer that keeps wind and moisture out. The goal with layering is to add and remove layers throughout your hike so you can stay warm and comfortable without overheating and getting sweaty. It can feel like a chore to stop and change clothes, but it’s really important to stay dry. Getting wet on a cold day can possibly lead to hypothermia.
Say no to cotton: When cotton gets wet, it takes a very long time to dry, which can leave you feeling damp, cold and miserable. Synthetic and wool layers dry much faster and will move perspiration away from your skin.
Cover your skin: Any skin that is exposed to freezing temperatures and cold wind is prone to frostbite. Take special care of your nose, cheeks, ears, fingers and toes.
- For your hands, try wearing lightweight or mid-weight fleece gloves under waterproof shell mittens or shell gloves. It’s also a good idea to bring an extra pair of fleece gloves that you keep stowed in your pack in case the ones you’re wearing get wet.
- For your feet, wear synthetic or wool socks that fit well. Thicker socks provide more insulation, but make sure they don’t cause your boots to fit too tight, which can cut off circulation. It’s also important to keep your feet dry, so carrying an extra pair of socks to change into is a good idea. Wear waterproof boots if you’ll be trekking through snow, and if you’ll be in very cold temperatures you might require boots with built-in insulation.
- For your nose and cheeks, try a neck gaiter for face mask.
- For your ears, a winter hat or headband can do the trick. A neck gaiter or face mask may also provide coverage for your ears.
Avoid tight clothing: Wristwatch bands, cuffs of gloves, gaiters and boots that are too tight can cause poor circulation, which can increase your chance of getting frostbite. Make sure your clothing and gear fit properly.
Add heat: Hand warmer and toe warmer packets are a great way to warm up your digits, especially if you’re prone to cold fingers and toes.
Wear a hat: You can lose heat through the top of your head, so pull a winter hat on if you’re feeling chilly.
Keep snow out with gaiters: If your hike will take you through deep snow, gaiters are a must for keeping snow out of your boots. They also add a bit of warmth. Be sure to use waterproof/breathable gaiters for hiking in snow.
Bring goggles or sunglasses: Always protect your eyes from the sun and wind. Many goggles and some sunglasses allow you to swap lenses in and out so you can select the right lens tint for the weather.
Pack a headlamp: If you’re hiking in winter, you’ll have less daylight hours, especially if you’re in the northern part of the U.S. You don’t have to end your trip when the sun goes down, but you must be prepared to hike in the dark. Have a sense for how many hours of usable daylight you have and always pack a headlamp with fresh batteries.
Keep batteries warm: Cold weather can kill batteries quickly. Lithium batteries tend to hold up better in cold temperatures than alkaline batteries, but no matter what battery type you use, it’s best if you try to keep them warm. Stowing your headlamp, GPS, cellphone and other electronics in a pocket close to your body can help.
Apply sunscreen: Just because it’s cold out doesn’t mean you stop worrying about sunburn. In fact, if there’s snow on the ground, the sun’s rays can reflect back up at you, so you need to be diligent about applying sunscreen on the underside of your nose and chin and around your neck.
Easy Tricep Exercise
WHAT YOU NEED: Hand-held weights or household items (soup cans, bottles of water)
This exercise will strengthen your upper arms. If your shoulders aren’t flexible enough to do this exercise, try the Chair Dip.
- You can do this exercise while standing or sitting in a sturdy, armless chair.
- Keep your feet flat on the floor, shoulder-width apart.
- Hold weight in one hand with palm facing inward. Raise that arm toward ceiling.
- Support this arm below elbow with other hand. Breathe in slowly.
- Slowly bend raised arm at elbow and bring weight toward shoulder.
- Hold position for 1 second.
- Breathe out and slowly straighten your arm over your head. Be careful not to lock your elbow.
- Repeat 10-15 times.
- Repeat 10-15 times with other arm.
- Repeat 10-15 more times with each arm.
https://go4life.nia.nih.gov/exercise/elbow-extension/
Balloon Tennis
https://www.youtube.com/watch?v=bS-8EUIu7L4
Tricep Dip – Chair Arm Workout
Check out an Exercise Library
acefitness.org/education-and-resources/lifestyle/exercise-library/
Link above to free access to an exercise library, including short video clips. Library includes activity/exercises for children, as well as adults.
