Bodyweight Exercises You May Be Doing Wrong. By Dr. Mercola. Many exercise systems often sound great at first, but in reality simply will not make a good fit for your life. What is not always clear is how you should go about it. There are countless different plans and theories about how to exercise. Bodyweight exercises are some of the most flexible, since all you need is your own body. It doesn't cost a single penny. The method is not only effective, allowing you to train every muscle in your body, but it's simple and allows you to work out at your own pace. This is a real concern, because exercising incorrectly is an ineffective waste of time and may set the stage for a serious injury. Health Benefits of Bodyweight Exercise. In the Huffington Post, Dave Smith discusses some of the greatest benefits of bodyweight exercise: 1. Workouts are highly efficient. As Dave points out, the goal is fitness, not to look like . You get both cardiovascular and strength training. It is not necessary to do two separate workouts to achieve both types of fitness. Simply alternating exercise sets from cardiovascular to strength training keeps your pulse up. Your core strength is improved. The Mayo Clinic tells us that 2. Your athletic ability, posture, and all the little things you do every dayâlike just plain sitting or doing the laundryâwill be improved when your core is strengthened and stabilized. You'll be more flexible. Increased strength without improved flexibility won't do you much good. Good posture and athletic performance require good flexibility. Inability to stretch and bend is related to lack of flexibility. Your balance will improve. As you progress into more difficult variations of exercises, your ability to balance is trained. Better balance helps you achieve better body control. Since age and infirmity do not usually hinder performance of bodyweight exercises, they may be a great way for the elderly to maintain and improve balance. With Bodyweight Exercising, You Are Your Own Personal Trainer! One study found benefits for stroke patients. If bodyweight exercise can help someone who's suffered a major stroke and has difficulty walking, it would seem that nearly anyone could benefit. Just be sure you are performing the exercises correctly! There are five exercises that tend to be performed wrong, as this article in Men's Health. Let's walk through each of them, and perhaps there are some modifications you'll want to implement, in order to maximize your workouts. Trade in Your Triceps Dip for a Plank- to- Triceps Extension. Unfortunately, the popular triceps dip is one of the worst moves for building fuller, stronger arms, because it places your shoulder joints in an unstable position and overloads the small muscles of your rotator cuff, which raises your risk for injury. Your body should form a straight line from your shoulders to your ankles. Without allowing your lower back posture to change, contract your triceps, press your palms into the floor, and lift your elbows off the floor until your arms are completely straight. You should now be in a pushup position. Slowly lower to the start position. Do 1. 5 to 2. 0 repetitions with perfect form. Slow Down, Mountain Man. Doing mountain climber quickly invariably results in sloppy form, unless you are one of the strongest elite athletes. Putting this type of strain on your spine increases your risk of a back injury. But if you slow it down, the exercise will be safer and far more effective. Brace your abs, and hold them that way for the entire movement. Without changing your lower- back posture, lift your right foot off the floor and raise your knee as close to your chest as you can. Touch the floor with your right foot, and then return to the starting position. Repeat with your left leg.
Alternate back and forth for 3. If you perform a cross- body mountain climber, raise your right knee toward your left elbow, lower, and then raise your left knee to your right elbow. Minimize the rotation in your lower back as you alternate back and forth. Squat Like a Prisoner. Squats are one of the best functional exercises out there, promoting mobility and balance, and helping you complete real- world activities with ease. Squats also help you to burn more fat, because they build so much muscle. Squats have sometimes been criticized for being destructive to your knees, but research shows that when done properly, squats actually improve knee stability and strengthen connective tissue. With just a slight modification, you can use squats to work your back, arms, and postureâall at the same time! Stick your chest out, pull your elbows and shoulders back, and keep your back muscles contracted hard throughout the entire squat. When you return to standing, squeeze your shoulder blades together to create maximum tension. But before getting fancy, however, make sure you can perform a basic, perfect squat, as Darin Steen demonstrates in the video above. And for the ultimate, try super- slow squats. Yeah I pay about 30 bucks a month for LA fitness (was Vision Quest) and while they have mirrors, its only in one section. The rest is all machines. Current Recreation Guide Cardio / Weight Room Programs. Upcoming and Current Programs. Group Power® is Your Hour of Power! Blast all your muscles with. By slowing down your movement and focusing on control, you're actually turning your regular old squats into a high- intensity exercise, which science is proving provides greater benefits than low- intensity workouts. Think You Have Pushups Down? Think Again. Just as with triceps dips, there have been many torn or strained rotator cuffs from performing pushups incorrectly. Even done correctly, standard pushups will start to lose effectiveness over time if you don't add in new challenges. Make sure you can master the perfect pushup before you begin modifying it. During a pushup, many people allow their elbows to flare out, which causes immense stress on their shoulders. The idea is to keep your elbows at a 4. This also reduces the amount of work your pecs have to do. Finally, finish with one last round of pushups to failure. The result: a pumped- up chest and healthy shoulders. Stepping Outside Your Box. Box jumps have become quite popular with the advent of Cross. Fit, but they are associated with a fair number of injuries, especially from jumping backward off a box. When jumping off backward, you tend to land with your weight forward for balance. This can produce an abrupt stretch of your Achilles tendonsâand the last thing you want is a torn Achilles! Therefore, instead of jumping backward off the box, simply step down. This will slow down the pace, which makes the exercise more controlled, safer and more effective. Men's Health also suggests some total body extensions. Push your hips back as if you're about to sit in a chair, and lower your body. Let your arms hang by your hips with your palms facing behind you. In one swift motion, swing your arms straight overhead, and explosively stand up by thrusting your hips forward and rising up on your toes. Immediately return to the start position. Continue to do as many reps as you can for one minute. However, it's critical to understand that you shouldn't just go flinging your body around or acting as if you're immune to injury. If you focus on proper form, you will gain the most benefit and minimize your injury risk. Every person is different, so there are many . Because we're all different, what works for one person may do little for another. If you can tolerate a bit of. Personal Fitness Business Plan . Buff. Up is the principal strength and conditioning program for people of all shapes and sizes, from the highly specialized combat warrior to the grandmother trying to build enough strength to pick herself up after a fall. This is a fitness program that is, by design, broad, general and inclusive. Our franchise is a limited liability company located in Lake Oswego, Oregon. PRODUCTS & SERVICESBuff. Up Lake Oswego provides individuals the opportunity to exceed their fitness expectations. In general, Buff. Up attracts adults in the 3. Prior to opening the facility, a free training program in a local park will be offered, which will help spark interest and will illustrate the type of training that is available. The company will have a heavy web presence, led by an online blog that will form a community among the members of the club, as well as attract new members. MANAGEMENTBrian Ortiz and Jake Austin are the founding partners of Buff. Up Lake Oswego. They have participated in other Buff. Up franchises for several years, and both are certified as Buff. Up trainers. They also have business backgrounds, as well as a strong network of clients that are interested in the service. FINANCIAL PLANBuff. Up will acquire 8. The business will continue to grow by 1. Recurring revenue is a critical part of the business model. The company will be cash flow positive in the first year. FUNDS REQUIRED & USEBuff. Up Lake Oswego is seeking $4. This line of credit will be paid off within the three years. Company Summary. 2. COMPANY & INDUSTRYBuff. Up Lake Oswego is a franchise of Buff. Up, Inc. Buff. Up is the principal strength and conditioning program for people of all shapes and sizes, from the highly specialized combat warrior to the grandmother trying to build enough strength to pick herself up after a fall. This is a fitness program that is, by design, broad, general and inclusive. Sports, combat, survival and life reward are just a few of the accomplished goals of our program. Service and sales area: 2. Buff. Up Lake Oswego will open its doors close to a 2. Hour Fitness location with the intention of attracting some of its customers. COMPETITIVE EDGE/BARRIERS TO ENTRYBuff. Up Lake Oswego will eventually shift the way society views fitness. We are also studying the possibility of expanding into physical education programs and sports programs in area schools. As stated above, our minimum required population within 5 miles should be 5. More than 1. 5% of the US population has a gym membership, and more than 6. TRENDSWhen doing research on the fitness industry, we've found that there is a definite shift from the ordinary workout session (weights and running) to the increasingly popular group sessions. These workouts have proven to be more effective and enjoyable for participants. Strengths. Knowledgeable and friendly staff: Our staff consists of professionally trained personnel that have a true passion for helping the community and caring for the needs of its members. Of course, our services are more affordable than personal trainers, but we will need to identify an engage the large mid- range customers. Opportunities. The growing population interested in group fitness: In the last couple of years, we've found that there is a huge population of individuals that are more interested in group workouts than going to the gym alone. Social bonds fostered by group workouts: Our exercise programs are building personal bonds and friendships. It has become a viral marketing phenomenon, and members are sharing this excitement with new people every day. Growing market: Buff. Up is a relatively new brand in the marketplace. Promotions: Buff. Up Lake Oswego's promotion strategy consists of word of mouth, email promotions and local advertising (newspaper, school flyers and non- profit organizations). We will also do regular lead- generating exercises in local parks. We will make presentations to athletic directors and coaches of the local high schools and colleges. We will actively participate in the local Chamber of Commerce and enter our members in local fitness events. Our biggest promotional tool besides word of mouth comes from our website. Buff. Up will provide adequate dividends to the owners, as well as generate enough revenue to pay off the initial loan in the first three years. The owners may exit the business through an acquisition by another Buff. Up affiliate or a larger fitness chain. Management Summary. ORGANIZATIONAL STRUCTUREThe company will follow a hierarchical structure with Brian Ortiz and Jake Austin at the top as co- presidents and Mrs. Miranda Austin as facility heads. They also have business backgrounds, as well as a strong network of clients that are interested in the service. Financial Plan. 7. REQUIREMENTSBuff. Up Lake Oswego requires $4. This will be in the form of a line of credit secured from a bank and personally guaranteed by the owners. USE OF FUNDSThe funds will be used to lease a commercial space and buy necessary exercise equipment. Revenues will grow to $3. During the same period, net profit will grow from $3. Details are provided in the attached income statement. The business will reach break- even once it generates 3. The business will work hard to reduce liabilities with the goal of paying off all liabilities by the end of our third year. ASSUMPTIONSThese projections are based on the assumption that fitness trends will continue and competition will remain relatively the same. Shopping Cart & Ecommerce Software*Customers on a monthly billing cycle are billed every four weeks. For all promotional offers, additional terms apply. For all free or discounted trials, by accepting any such offer you are agreeing to enroll in a 1. Shopping. Cart. com account to be billed on a recurring basis at the then- current pricing following the trial period unless you cancel prior to the end of the trial period by contacting 1. Shopping. Cart. com. All such discounts are applied in the shopping cart. Please see the Terms of Service for additional details.. Maps Our professional instructors will guide you along the way to a better you. We all have busy schedules so we offer a wide variety of times so you can squeeze in some time and enjoy the benefits. Take the first step and join a class, meet some new friends, and see the new you! How do I find the ârightâ class for me? Listed below youâll find a variety of fitness classes that vary from high- impact aerobics to gentle strength building. Each program includes age suggestions. These are suggestions; youâre encouraged to reference the ability icon to determine if the class may be right for you. Contact us to try one class free of charge. Call 2. 48. 3. 47. FITNESS ABILITY ICONS Class is challenge by choice with ability accommodations. Monday, 1. Jan 9- Feb 1. 3 (5 weeks) This class will sculpt your abs, arms, thighs and glutes using weights and other props such as tubing, balls and a chair. Results include increased muscular endurance, tighter abs, behinds and arms. Please bring 2- 3 lb weights and a mat. Bands and balls will be supplied by the instructor as necessary. This class is perfect for all levels. No class Jan 1. 6. Age: 1. Week Price: Res. All exercises are adaptable so you can work at your own pace while doing low- impact aerobics, strength training, and stretching, even from a chair. Classes run continuously except on scheduled holidays and instructor vacation. Bring hand- held weights if you have them and a water bottle. Wear tennis shoes and loose, comfortable clothing. No class January 2, 1. February 2. 0, March 1. April 1. 4. Age: 4. Price: Punch card: Res. Punch card expires Apr 2. Instructor: Jo Schirtzinger, Leisure Unlimited
Youâll also find your daily activities are much easier. Floor mat and two 2- 5 lb. No class January 1. April 1. 4. Age: 1. Week Price: Res. Using easy moves without complicated choreography, youâll increase your cardio ability and strengthen your heart. Youâll also burn fat and lose weight by increasing your metabolism for continued fat burning. Best of all, youâll feel energized! No class April 1. Age: 1. 8+ No class January 1. February 2. 0, March 1. Age: 5. 0+ Feel and experience the pulsating rhythms, dynamic movements, and powerful percussions of this new high- energy fitness program with a beat. Youâll use a large exercise ball with a pair of drumsticks, unleashing your inner rock star. The best part is that anyone can do it, regardless of age, fitness level or physical limitations. It is a workout for your entire mind, body and spirit! You must bring your own Fitness Ball. Age: 5. Week Price: Res. Wu Style is a family art with a friendly and supportive atmosphere. Our instructor has taught locally at the Botsford Center for Health Improvement and University of Michigan- Dearborn. Tai Chi is endorsed by the Arthritis Foundation. Participants learn at their own pace, no experience is needed. Class is intended for the more active adult. Age: 1. Price: Res. Parker, Chief Instructor Midwest
Enjoy a total body workout to great Latin- based music! Dress comfortably; bring a water bottle and join the party! No class January 1. February 1. 3, 2. Age: 1. 8+ Bolly Burn will transcend borders and limits with vibrant, vivacious movements using Bollywood Dance Styles along with tenor of edgy, traditional and upbeat music, to get you moving. Bolly Burn brings to you the excitement and fun that a purely dance based workout provides. You just have to come try it for a firsthand experience. Dance is life, the rest is details.. Come dance with us! Age: 1. Price: Res. This class will focus on the fundamentals of calming breath and movement to maintain a healthy mind and body. You will increase your strength, flexibility, and balance while enhancing your posture and mental focus. You will leave feeling relaxed, calm, and more balanced. This introductory class is perfect for individuals completely new to yoga or for those who have been away from the practice for a while. Please try not to eat before class. Children 1. 1+ are invited to register for the class along with a parent. No class January 1. Age: 1. 8+ Z was inducted into the prestigious âIsshinryu Masters Hall of Fameâ, while Ms. Chris has been inducted into the âMidwest Womenâs Martial Arts Hall of Fameâ. The school boasts many National Champion students and instructors who serve as teaching assistants. No class January 1. February 2. 0, 2. May 2. 9, 3. 0. Age: 5+
Choose either the traditional belt ranking system, or learn just the techniques you want, itâs up to you! No class January 1. February 2. 1, May 3. Age: 1. 7+ only Chris, 6th degree, Black Belt Master Instructors
February 2. 0, May 2. Age: 5+
The road to Miami starts here! The registration form is available online at
Season: Summer 2. Price: Res. Experienced coaches work with players on learning the proper techniques of baseball throwing, hitting, fielding and running. Class will include drills that will better each player while they learn the game of baseball. Instructor: Total Baseball staff Ages: 3- 5/6- 9
Kids will learn passing, dribbling, shooting and develop a better understanding for the game. Weâll cover strategy, offensive plays, defenses and player positions. Drills are fun and progressive. Scrimmages will be played during class time. Our emphasis is on effort, team work and sportsmanship. Wear tennis shoes and bring a water bottle. Instructor: Leisure Unlimited, Coach Jo Schirtzinger (former High School Basketball Coach and MHSAA Basketball Official). Coach is subject to change. Age: 7- 1. Price: Res. Athletes will learn how to dribble, pass, and shoot in a noncompetitive training environment. The training session will focus on form rather than results to encourage success through trial and error. Despite a low intensity approach to skill development, athletes will still be expected to give their best effort and attitude. The words âI canâtâ will not be tolerated. The âTake Your First Shotâ skill workouts are perfect for the athlete who is developing interest in the game of basketball. Instructor: Meticulous Basketball is led by Marv Fox Jr. Res $5. 4
Sessions will include multiple breaks to encourage high effort during drills. The intermediate workouts will also include some competitive drills to measure skill under pressure. The intermediate workouts will benefit any basketball player participating in organized play. Instructor: Meticulous Basketball is led by Marv Fox Jr. Res $5. 4
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