Friday, October 5, 2012

Free Workout Friday: Core and Arms

Today's workout is Core and Arms.  By now, you know that I like to work the core and here's why:
  • A strong core can absorb up to 20% of the fatigue from the rest of your body, maybe even more, depending on your strength and fitness.
  • A strong core supports your vertebrae, which in turn, supports your central nervous system.
  • A strong core supports your skeletal muscles, which in turn, make your body move.
  • A strong core improves your posture, making you taller, which in turn, makes you look thinner (do we care about that?)
  • A strong core makes you more injury resistant, able to withstand slips, falls and other injuries.
I also like to work the arms a little more than the legs, because for the most part, if you are active, your legs tend to take care of themselves, whether you walk, run or ride your bike.  Our arms (and shoulder joints) need strength for every day lifting.  On the other hand, if you are not regularly active or participate in sports and want performance, then we should add additional leg strength.  Be sure to stay tuned to Free Workout Friday for an upcoming great leg workout.

This workout is not big on cardio, but I use cardio in 5 minute increments for several reasons. 
  • First, to warm-up the body.  A good warm-up is critical to moving blood supply to working muscles.  
  • Second, I use 5 minute cardio sets, either easy or moderate, in between the main core and arm sets.  This gives your core and your arms a break and a chance to recover from immediate fatigue and gets you ready for the second round.  
  • Third, I use cardio at the end as a cool-down, which helps circulate the blood throughout the entire body and return heart rate to lower levels.

If you're not sure what any of the moves are in either the core or arm set, please don't hesitate to ask.   Happy workout!

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