Moving for fun

What exercise is right for you

IMG_1735

OMG! I died and went to spinning heaven!!! Could this be??? This morning I got a call from a NY number, lady on the phone said that she’s from Peloton and asked if I was going to be home within the next 20-30 min to deliver the bike. My reaction “Are you sure you are calling the right person???”, “Tatiana?” she asks again. I dropped everything and hurried home. I was still in disbelieve. Dreams do come true. Or my husband actually does listen to me at times. ;))) And he probably likes me too. :)))

I personally love riding – pretty much anything: bikes (I have 2), spin bikes (I have one now!!!), motorbikes (hubby has one)… even roller-coasters! There’s just some profound connection between my body and the bike once I’m in a saddle. I know it’s true for many fitness and sports enthusiasts, take tennis players – they smelt with the racquet in a match.

IMG_1745

What exercise is right for you? Guess what – only you know! Only you can decide what it is that makes you feel good. Only you would know whether your knees give in after a jog or your back hurts while riding a bike. While there are many benefits to engaging in sporting activities, some people might possess physical limitations and they have to be mindful of them.

nordicwalkingblogspot-image.png

  1. Nordic Walking with Poles. If you are a beginner – start low and slow and gradually build it up. My mom has discovered a great activity for herself: Nordic Walking with poles. She says it’s addictive – she’d done it in winter in Russia in pretty brutal climate conditions. Benefits:
  • improves balance
  • total body work-out through engaging the upper body: arms, shoulders, chest and upper back muscles through a full range of motion as you walk
  • tightens you core
  • easy on your joints
  • works your heart and lungs
  • improves mental clarity and concentration
  1. Walk-jog. For those who would like to add some higher intensity intervals in their routine, walk-jog is an awesome way to do so. Star by walking for 2 min followed by a light jog for 30 sec. With time increase the jogging intervals to 1 min, then to 1.5 and eventually to 2 min. This pattern resembles HIIT – high intensity interval training by combining periods of intermediate heart rate (walking) and high heart rate (jogging). While jogging, maintain proper form: try landing on the balls of your feet, propel yourself forward with your toes – glide, relax your upper body while keeping your core engaged. Make sure to wear specialized shoes that are at least ½ size lager than your regular shoes, you’ll need some room for your toes to move forward as you jog. Benefits:
  • Improves cardio-vascular and arterial health
  • Raises your metabolic rate through slow-fast intervals
  • Improves blood sugar regulations and insulin sensitivity, combats Type 2 Diabetes
  • Improves mental fitness
  • Fights stress and depression
  • Aids in detoxification processes
  • Builds muscle
  • Helps you socialize, which in turn improves your mood and sense of purpose
  1. Functional movement exercises. Gyms are full of strength training machines and other equipment. They do ensure muscle building, but do little about developing our range of motion and preparing us for real-life situations. Functional movements are those based on real world situational biomechanics. They involve multi-planner multi-joint movements that engage core muscles and resemble everyday tasks – taking your baby out of a car-seat, placing a set of plates on top shelf, picking up a box from the floor and so on.

Types of functional movements:

  • Squats – simple air or with weights
  • Kettlebell exercises (personal favorite, I even have one at home) – swings, presses, lunges, snatches, cleans, deadlifts
  • Multi-dimensional lunges

Benefits:

  • Tones and builds muscles
  • Improves range of motion
  • Improves balance and stability
  • Cardio-vascular and arterial health
  • Improves blood sugar regulations and insulin sensitivity, combats Type 2 Diabetes
  • Raises metabolic rate = more calories burned at rest
  • Increases flexibility and coordination
  • Improves quality of everyday life

I use YouTube for my kettlebell and functional movement exercise sessions. Its free, accessible and easy to do either at home or gym.

At the end of the day, what counts most is not necessarily doing a particular exercise, its movement and the freedom of it – whether its running errands all day, playing sports with your kids, dancing to your favorite music, doing some garden work, laundry and ironing… or getting on your brand-new Peloton!

IMG_1738

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s