Team Fitness Gurus No. 27: Posture for Chair Exercises

When participating in chair exercises, use a chair that does not have wheels, is comfortable, with a fairly flat seat, and sturdy back support. Good posture requires effort especially during chair exercises.  Being aware of your posture and adjusting as needed will help you to receive the most benefit out of your chair exercise class, and reduce the chance of injury. It is important to maintain good posture and balance throughout your chair exercise class, and rest as often as needed.  It is beneficial to have the feet on the ground, and knees should be level or slightly higher than the hips. The shoulders should be down, back, and relaxed. (Sit and Be Fit, 2003)

Team Fitness Gurus: Corn Hole!

Fitness Gurus No. 19: Self-Control

Researchers have found that even small bouts of exercise such as a 15-minute walk can strengthen self-control. Researchers in England found through their studies that mini-stressors that cause the urge to eat a high calorie snack or to smoke a cigarette can be reduced with just a short exercise plan. This plan works best when these stress-related urges occur or when they are tough to control. Why does this work? After exercise, the brain changes its perceived rewards systems from an unhealthy habit to a healthy choice. However, until you are successful in changing your lifestyle and stress responses, it will take a self-prescribed bout of exercise everytime these events occur.

Team Fitness Gurus No18: Do We Burn More Calories with a Good Posture?

Acquiring a good posture is a combination of using the right muscles and having the right attitude. To produce a healthy posture involves many muscles especially the abdominal and oblique muscles. While muscle tissue does burn more calories than fat tissue, so does a positive outlook that keeps the shoulder from slouching and the gaze from becoming downward. Each time we hold a good posture our breathing also becomes easier and deeper. The key is to not force a good posture, but to find an exercise program that stabilizes the entire musculoskeletal system so that your good posture is easy and natural.

Team Fitness Gurus No. 17: Setting Time Aside for Exercise

The problem is in the belief that we have to set aside time for exercise. First look at the things in your life that occur that you do not have to set time aside for. In other words, look at those activities that occur naturally as part of your life or perhaps, part of your culture, as these activities eventually become part of your daily and seasonal patterns of life. For these activities to have this esteemed place in your life they must have been assigned a value that is connected to your core beliefs and values. If we change our core beliefs about exercise and assign it a value, we will not have to set aside time for exercise, as exercise will become a part of what we do naturally.

Team Fitness Gurus No 15: The Talk Test

When you are working out or walking long distances, it is easy to get a little winded. A simple test to check to see if you are pushing yourself too hard is to talk in a normal tone of voice to a friend or count to yourself, and if you can speak a few words without pausing to catch your breath then you are probably working within a relatively comfortable intensity level. Remember to listen to your body when you work out, and train safely.

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Team Fitness Gurus: Creating Your Fitness Plan No. 12

On Your Way Back!

If you are new to exercise or have been pulled away from your normal routine for personal reasons or responsibilities, resuming or starting a new exercise or stretching program may require asking your fitness or health care professional the following specific questions: • How often and how long should I exercise? • To what level or intensity should I exercise? • When is the best time to exercise? • What types of stretching, strengthening, aerobic exercise, balance, and breathing exercises should I include in my fitness plan? • Will I be able to remember the stretches and do the exercises safely on my own? • What exercises will help to achieve my balance, fitness, and weight loss goals? • What exercises will help achieve my athletic goals? • What are the contraindications of stretching and exercise? • How will I know if I am overtraining or undertraining?

Team Fitness Gurus: Hula Hoop Aerobics!