Time for a little fitness Q&A. Let's go!
Question: I sit all day at work. When I get home, my back is stiff, tight, and very sore. What is the best stretch I can do to get some relief?
Answer: These days, many jobs require prolonged sitting, with serious negative effects, including increased back pain. As a result, occupational therapists often suggest standing desks, ball chairs, walking meetings, and more, to break up the day.
But you're right, stretching remains a key way to fight back! In particular, target your latissimus dorsi and back extensor muscles to limber up and provide relief. To start, try kneeling on a mat, lowering your head to the ground or as close as possible, and stretching your arms forward with palms down and your glutes in contact with your heels.
Yoga instructors may call this the "child's pose," but to fitness instructors, it's the prayer stretch! You should feel a stretch through the middle, outer, and lower back muscles and it will also separate any lightly compacted vertebrae in your spine. Hold the stretch for 60 seconds and perform it at least three times daily. Remember, stretching is a great stress reliever. So be sure to relax, and breathe deep.
Question: I care about health, but I'm so busy! What is the minimum amount I should exercise to be fit?
Answer: Most of us are pretty busy, but the trick is to consider exercise a priority and build your life around it. Still, I understand if you can't fit in multiple hours of exercise.If you simply want a healthy lifestyle, plan on exercising very hard at least three times per week for 45 minutes each time. At this frequency, though, you must accept you probably won't build massive muscles or rock solid abs. Also, each session must be a complete full-body workout with stretching, strength, and cardio components.
If your time is limited, you'll also need to utilize the High Intensity Interval Training (HIIT) method, rather than any type of slow jog, or "slog," no mater what equipment you do it on! And of course, the last key is consistency.
Question: I'm a hockey player. How many times per week should I work on leg strength this summer?
Answer: Leg strength is very important for hockey players. It's what gives you speed up the ice and strength for battles along the boards. Still, the most common mistake with leg strength is over-training. Instead, try to limit your leg strength sessions to two per week.
For the first, focus on pure strength with classic compound exercises like the squats, lunges, deadlifts, calf-raises, and hamstring curls at or near your max weight. For the second workout, focus on hockey specific strength with balance exercises, sled pushes, and various dynamic lunges.
Working on leg strength only twice per week will also leave your legs with enough energy left to cycle or run for cardiovascular conditioning — another key component of off-season training.
Shaun Karp is a certified personal trainer. For more info call his office at 604-420-7800 or visit KarpFitness.com. You can also find Shaun on Facebook, LinkedIn, and Twitter.
