Core Daily
Movement
Movement
Small Steps to Big Change
Kohei Hara / Getty Images
One of the four key areas we focus on at Core Performance is "movement." Along with mindset, nutrition and recovery, bringing more—and better—movement into your daily routine will ultimately help you feel better, look better, and move more freely with less pain and greater vitality.
When contributor writer Joe Kita wore a pedometer for the first time, he realized that his workout was not enough, and, worse, his concept of fitness was all wrong. Despite having run marathons and biked centuries, the work-at-home writer was barely moving.
In the five-part series that follows, Kita consults with top fitness experts to find out what it really means to be fit and active. His advice goes far beyond the usual clichés of taking the stairs (still important) and results in a practical, actionable strategy to live better. Read on to see how Kita learned to change a lifestyle that was turning him sedentary, and how you can, too.
Movement
Q & A: Workouts Vs Programs: What's the Difference?
image by Dave Cruz
Q: What's the difference between workouts and training programs? - Trish, Kansas City, MO
Movement
5 Moves You Can Do Anywhere
image via FitnessAnywhere.com
Core Performance physical therapist Sue Falsone recently wrote an article for FitnessAnywhere.com featuring five power-boosting movements with the versatile TRX suspension trainer. “One of the biggest challenges for our athletes has been maintaining the same high-quality training sessions they are used to while traveling,” says Falsone. She says this go-anywhere fitness equipment challenges core stability while improving strength and power.
Sue Falsone's 5 Power Moves:
- TRX 45 Degree Row
- TRX "W" Shoulder Fly
- TRX Prone Roll Out
- TRX Chest Press
- TRX Power Pull
Movement
Q & A: Building Grip and Forearm Strength
image via flickr
Q: I'm a beginning climber. My hands and forearms are relatively weak, and cramp up easily. What are the best exercises to increase hand and forearm strength?
Movement
Q & A: Strength for Kayaking
image via flickr
Q: What's the best workout to improve strength for paddling a kayak?
Movement
The Best Core Exercise You’re Not Doing
image by Dave Cruz
Looking for a new core exercise? Try the overhead squat. While this may sound like a strange recommendation if you’ve never tried it—after all, squats are best known for building the legs, not the core—research in the lab has shown that squats and deadlifts can activate the ab muscles far better than many traditional ab exercises.
A proper squat requires tremendous coordination of joints, balance, stability and strength. You should feel tension throughout your abs (but still be able to breathe comfortably) if you're doing it right.
Movement
Q & A: Prepare Your Body for Altitude
Q: I would like to conquer Yosemite's Halfdome in a couple months. How can I train for altitude climbing if I live near sea level?
A: The best way to prepare would be to train and sleep at altitude, but the next best thing is to increase your endurance and “cardio strength.” Building “cardio strength” means raising your peak VO2—an indicator of how efficiently your body utilizes oxygen. The higher your VO2, the better shape you’ll be in to handle the altitude. Here’s how to train:
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"Hitting either slice or topspin will take the pressure off and will force your opponent to have to make decisions about how to handle heavy, high bounces or low, short shots."
—Brad Dancer, University of Illinois men's head tennis coach in "5 Tips to Win a Tiebreaker"
"The biggest determinant of calorie burning is your metabolism. And the biggest factor in that is your lean muscle mass. Build more lean muscle, increase your metabolism. "
— fat loss expert Alwyn Cosgrove in "5 Keys to Fat Loss".
Master the World's Greatest Stretch
Performance specialist Nick Winkelman explains why this is our favorite movement.
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"While alcohol can make you sleepy initially, it should never be used as a sedative because it disrupts your sleep cycles, especially REM. This stage is particularly important to athletes because it’s when you consolidate and commit to long-term memory what you learned during the day."
— from "6 Ways Alcohol Disrupts Performance".
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