Interval Pool Workouts: Tabata and more

Interval Pool Workouts: Tabata and more

Interval Pool Workouts: Tabata, Little Method, Turbulence Training and Fartlek   Various forms of interval workouts have saturated the fitness market.  On land, this type of training is reserved for advanced exercisers. In water, this type of training is realistic and attainable for everyone. Along with my colleague Lori Sherlock, an ironman athlete and an exercise physiologist, I’ve developed an aquatic interval pool workout called HIYO. High intensity (HI) and Yoga (YO) are used to deliver a one of a kind exercise experience. What the Research Says  27 minutes of high intensity interval training 3 times a week has the same cardio benefits as doing 60 minutes of steady state training 5 times a week. Just 2 ½ minutes of sprint intervals can burn an extra 200 calories throughout your day. Intervals ranging from 10 seconds to 4 minutes at intensities ≥70% of maximal aerobic capacity have been shown to be safe and effective in clinical populations. Pleasure and enjoyment are higher during shorter interval trials than during a longer interval or heavy continuous exercise.   HIYO Interval Pool Workouts The HIYO format can help people of all ages reach their health and fitness goals. What makes HIYO different from other interval pool workouts? 6 Directional Movement – HIYO workouts use exercises that move the body in ways that are natural. Based on principles of Applied Functional Science, the WECOACH 6 directional movement formula prepares the body for new or unexpected experiences. Conditioning, rehabilitation and injury prevention. HIYO exercises help you do more of the activities you enjoy most. Personalized Progression – HIYO targets all components of fitness – cardio, flexibility,... read more
My Morning Stretching Routine

My Morning Stretching Routine

Get up and go with three easy exercises!  Whether you are at home or traveling my favorite stretch routine can be used to reduce morning stiffness, reverse the effects of prolonged sitting or as a warm-up for any workout  I’d like to invite you to try – pivot, plank and swing. 3 Stretches You Can Do Every Morning Help reduce stiffness and energize the body with this simple morning stretching routine. Each exercise follows an important principle that guides all WECOACH workouts:  Move the body in 6 natural directions.  If you’ve been following along then you already know these are: Forward Backward Right lateral Left lateral Rotate right Rotate left For the first two exercises, start with two hands on the bed (a steady chair or wall works too). Pivot A Pivot can be defined as moving or turning around a fixed point. In this exercise, we are using one foot as our pivot point.  The other leg steps in 6 directions: Forward and backwards Side to side Rotate right and left Coach Tips: Relax the shoulders. Keep a slight bend in both knees at all times Reach the moving leg in a comfortable range Move at a slow and steady pace Placing both hands on the bed stabilizes the upper body and increases the intensity of the stretch felt not only through the legs but up through the core and upper body. Plank The Plank. In a previous blog, 5 Best Exercises for Back Pain, we explored why a moving plank is superior to holding in place. Get ready in a push up position and start moving your hips in the same six... read more
Exercise to Alleviate Neck Pain

Exercise to Alleviate Neck Pain

STOP!  Check your posture.  Where is your head positioned right now as you are reading this article?  If you are bending your head forward, you could be putting up to 60 pounds of pressure on your neck!  In an upright position, the human head weighs about 12 pounds, but a small shift forward steadily increases the pressure on the neck muscles, bones and disks between the bones.  Test for Neck Pain: With your head upright, draw your chin slightly inward.  This should feel good as you gently stretch the muscles at the back of the neck. Now drop your head forward about 2 inches and hold.  You should feel the muscles working to hold your head now weighing in at about 32 pounds. Lower your head another inch.  Feel the pressure adding up?  Your neck is now supporting approximately 42 pounds. Last one.  Lower your head so you are almost looking directly at the ground.  Your neck is now supporting a whopping 60 pounds! Source: https://cbsminnesota.files.wordpress.com/2014/11/spine-study.pdf Causes of Neck Pain With the widespread use of electronic devices, the hours spent hunched over smart phones, tablets and computers is at minimum a couple of hours of day and for many far longer.  From muscle strain to reduced lung capacity and even loss of natural curvature of the spine, the results can be occasional neck pain to severe pain, discomfort or difficulty moving. Everyday activities that contribute to neck muscle strain and tension include: Working at a computer with the monitor too far, too high or too low Reading a book, smart phone or tablet in a forward leaning position Watching TV... read more
Water Aerobics Builds Strength for Seniors

Water Aerobics Builds Strength for Seniors

How to Build Strength at an Older Age The most important factor to an individual’s functional capacity is strength. After an average of 18-20 weeks of progressive resistance training, an adult can add 2.42 pounds of lean muscle to their body mass and increase their overall strength by 25-30 percent. Source:  A review article by U-M researchers, published in The American Journal of Medicine (March 2011) 4 Benefits of Strength Training Muscle burns more calories than fat even at rest Helps increase bone mass Boosts energy Preserves your independence Is This Possible to do as We Get Older?  The good news is YES, it has been found that men between 35 and 50 years of age built just as much muscle as those between 18 and 22 with an 8-week strength-training program. Source:  A study published in the Journal of Strength and Conditioning Research (2009) Muscle loss is not caused by aging itself but by lack of activity. Strength building is possible and beneficial as we age.  Often when you think of strength training, you think of heavy weights or bulky equipment. However, there are many different ways to develop strength on land and in water. On land it doesn’t take lots of fancy equipment.  In fact, we can use our body weight with simple body movements to effectively build lower body strength. Basic moves like body-weight squats and lunges can help you develop muscle and overall, more strength in your lower body.  These moves don’t require an overwhelming gym or equipment. So grab a towel and a water bottle and get moving in the privacy of your own home. Can... read more
3 Simple Exercise Routines

3 Simple Exercise Routines

Let’s face it. Life is busy. Long workouts before or after work are not always an option. The good news is, recent research tells us as little as 10 minutes of activity per day is associated with a significantly reduced risk of cardiovascular disease. 3 Simple Exercise Routines Make movement a part of your daily routine with WECOACH workouts. We train the body using 6 directional movements to improve total body functionality. Did you know that sedentary behavior during the work day (such as sitting at an office desk for too long) can undo all of the hard work put into regular workouts? WECOACH land workouts break this barrier and help you integrate regular movement. The benefits of movement breaks include: Increased blood flow and nutrient supply to joints and muscles Production of synovial fluid that lubricates the joints (like oil for your car engine) Prevention of tissue stagnation which overtime leads to body stiffness and potentially pain with movement Reduced stress and risk of cardiovascular disease WECOACH Online Videos Have Arrived Take your exercise program on the go!  WECOACH land workouts can be done anytime, any place.  No equipment required. Our first collection includes 3 workouts: Total Body Mobility:  Experience gentle hip movements and easy reaching combinations to reduce pain and stiffness. Lower Body Strength:  Reduce hip and knee pain in this low impact program. Total Body Integration:  Step in 6 directions with hand reaching combinations for an added balance and coordination challenge. These 8-12 minute workouts can be done on their own or together. Rent or buy your digital copy for as little $2.95!  Download them here! Improving Your Quality... read more