In this series we’ll consider the foundations of health and fitness — nutrition, cardio and strength training — and how all three will affect our immediate future. (If you have just thought to yourself “hey, one out of three ain’t bad,” then we’ve identified what went wrong in the past.) We will also piece together a program to get your project kick-started.
So what’s the goal? What are we actually trying to accomplish? How about a ski weekend without walking like you’re in chains for the next three days. Or having the energy to stay awake without the help of six cups of coffee. Once we have the goal (or goals) in mind we have a reason to go after it.
The first exercise we’ll talk about is the physio-ball crunch. We like the ball more than the floor because it forces us to stabilize while performing the crunch. Start with your shoulder blades just off the ball and fingertips on your temples. Position your feet a little wider than your shoulders and directly below your knees. Without bending at your knees or waist, crunch your shoulders up towards the ceiling and finish by slowly returning to the horizontal starting position. Be sure to exhale as you crunch and inhale on the way back down.
Do as many as you can for your first set. Cut that number in half and do three more sets. Your other homework assignment is to get off your butt! Do something that elevates your heart rate for 20 to 30 minutes — walk, jog, bike, whatever — and do this three times a week with your crunches.
We’ll talk in greater depth about your “core” and cardio in upcoming issues. Right now, I’ve got to find the dog that took my notes for the next article.
Jon Frothingham is a NASM-CPT certified personal trainer at Natural Fitness in Falmouth. To learn more about personal training contact him at 781-3900
Jon Frothingham of Natural Fitness demonstrates the correct technique for physio-ball crunches. Hands should be positioned at the temples, rather than behind the head.