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  • JoshuaTub
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    When I was in my twenties and thirties, I remember jumping right onto the basketball or tennis court, with no warmup. But, as I’m closing in on 60, I must prepare myself for workouts differently, especially for those types of sports that require side-to-side movements. During the day, most of our movements are forward and backward, in activities like running and walking. However, for guys who wants to be more athletic—particularly older guys—movement in all planes of motion is necessary to prevent injury and build strength. That is especially true if you’re sitting down all day on Zoom calls to earn a living. https://retrofitness.com/ Years ago I developed hip pointers when I played a lot of tennis, a sport that demands explosive lateral movements. That’s when I started doing more side-to-side exercises, including lateral lunges. These movements are in the frontal plane, and work your hip stabilizers in a different way than forward and backward movements, which are in the sagittal plane. To set up for the lateral lunge, stand up straight and tall. Take a large sidestep to the right. As your right foot lands, keep it pointing straight ahead, not flared out at an angle—your torso shouldn’t turn at all, either. Keep your left leg straight. Bend your right knee and push your butt back, just like doing a squat with one leg. Go down slowly and as far as you can comfortably, while maintaining your balance. Lastly, explode back up and bring your legs together to original standing position.

    #453103 Reply

    JoshuaTub
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    We are Meredith Corporation, a publicly held media and marketing services company founded upon serving our customers and committed to building value for our shareholders. Through our national and local media groups, we are on the pulse of pop culture, entertainment, food, fashion and lifestyle, news, business and finance, and sports. From that, we have built businesses that serve well-defined audiences, deliver the messages of national and local advertisers, and extend our brand franchises and expertise to related markets. Our products and services distinguish themselves on the basis of quality, customer service, and value that can be trusted. https://retrofitness.com/ Don’t worry—you’re far from alone. From work demands to family responsibilities to just plain busyness, it can be tough to dedicate a block on your daily calendar to yourself for the long training sessions you might think are the key to improving your fitness. Thankfully, toiling for hours in a weight room or a treadmill are not the only ways you can get an effective workout. If you’re struggling with your schedule, you need to try our 7-Minute Blitz program. These workouts, hosted by Men’s Health Next Top Trainer winner Jahkeen Washington, are intense, demanding, and (best of all) finished in under 10 minutes. The methodology is backed by science; 7-Minute Blitz workouts use high-intensity circuit training (HICT) principles applied to different muscle groups for a targeted sweat session.

    #453233 Reply

    JoshuaTub
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    To set up, lie on your left side with your left upper arm perpendicular to the floor. Your left shoulder should be directly stacked directly over your left elbow and your right leg should be stacked on your left leg. Raise your right arm straight up toward the ceiling with your right elbow fully extended. This is your starting position. All you must do is simply raise your body off the floor bracing your core and squeezing your glutes as you push upward. You should be supporting yourself totally on your left elbow and left foot. Ideally you want a straight line from your head, through your spine, core and legs, down to your feet. In this up position the work begins. Your core must be totally locked in so your hips don’t dip toward the floor. Squeeze your shoulder blades together to lock in your shoulder girdle and your spine, so you don’t slump. The side plank demands total commitment because now you’re supporting your weight on one arm, on one side of your body. This gives you a great shoulder stabilization workout (muscles worked include serratus anterior, traps, rhomboids, pecs), which is something older men also need. https://retrofitness.com/ Isometric holds are great for stamina, using time under tension to increase your muscles‘ work load—so I’ve been using them with my clients for years, especially older ones who are experiencing more back issues. If it is difficult to hold the side plank position from your feet, drop down to your knees to shorten the lever. However, continue to keep a straight line from your head, through your spine and hips, to your knees. If you struggle to support yourself or experience shoulder pain, stop and consider speaking to a PT before you add the move to your routine. To get started, try holding the side plank for 20 seconds, on each side of your body. Notice how your shoulders feel doing them. If you feel fine doing that, extend your time and shoot for 30, 45, then even 60 seconds. But like other plank variation, marathon hold sessions going beyond a minute aren’t particularly effective. Cap your work at 60 seconds, working to hold perfect posture for the duration of the period rather than focusing on the clock.

    #453235 Reply

    JoshuaTub
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    David Freeman, National Digital Performer Brand Manager of Life Time’s Alpha program, hosted the most recent session. This strength interval workout, which will challenge you to use your muscles and work as hard as possible in short bursts of effort, switches up the routine. Usually, Freeman uses kettlebells in his training. Since he’s traveling today, however, the exercises will all be performed using bodyweight. You’ll use a 2 to 1 work to rest ratio to pack a ton of work into a short time frame. Rather than swinging weight around, a staple in Freeman’s programming, you’ll find yourself hopping to hone your fitness and plyometric power. Don’t dismiss the exercises before you try the workout—you’ll absolutely end it sweaty, with a hammering heart rate. https://retrofitness.com/ Just like the traditional plank, it’s a variation that is the foundation for many other exercises. I highly recommend it for the older man who wants to build core strength and endurance, in a safe way. The side plank forces you to fight gravity from a different angle, and sets you up to move in different planes of motion than you might be used to (adding a row to work in the frontal plane, for example, makes you work in the frontal and sagittal planes). Many of my clients tell me that makes the side plank feel like a totally different core exercise, so it’s definitely one to add to your arsenal. That’s especially true since the coronavirus lockdown where most people are doing more workouts at home, with less equipment, less space and mostly body weight to work with. All planks work the transverse abdominis, rectus abdominis, multifidi, and obliques, but the side plank gives your obliques an extra challenge and some diversity to strengthen those muscles at a higher level.

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    This virtual program will be conveniently scheduled in time zones from LA (Pacific Time) to Milan (European Time) in four 1.5 hour sessions on both Saturday and Sunday. There will also be a special 2-hour seminar Friday evenings for the two groups individually. The weekends will start on alternate weekends to aid with assimilation of the material, and end with a seven-day intensive. Akhanda means whole and indivisible. Akhanda Yoga, designed by Himalayan Master Yogrishi Vishvketu (PhD) offers a holistic toolkit to bring forward ancient wisdom for a modern age. In Akhanda Yoga Teacher Training you will learn to teach artful, balanced sequences including a full repertoire of yoga techniques: asana, pranayama, mantra and meditation linked with themes to yogic wisdom. Our YTTs are renown for our interactive philosophy, Ayurveda, detailed techniques and engaged anatomy segments. You will also learn to lead foundational posture and breath workshops. https://akhandayoga.com/ Students commend us for our Akhanda YTT manual – an incredible resources on all aspects of holistic yoga including techniques, yoga philosophy, chakras, yogic lifestyle, Ayurveda and more. In addition to professional photos of each asana, our manual includes the benefits and precautions of each pose and indications on the associated chakra. The philosophy section has reflection questions helping you bring ancient wisdom to modern life. The Ashram offers food, medicine and scholarships to those in need. It also founded a rural school that offers free education to more than 250 under-served children. A percentage of your tuition goes to the Canadian charitable organization Helping Hands for India that raises funds to support the school. Yoga gives us so much – why not give back!

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