Or mix up your grip - hands facing away from or toward you, or one of each - to emphasize different muscles. From there, proceed to an active hang, in which your shoulder blades are retracted and pulled down (as if you’re about to start a pull-up), your core and arms are engaged, and your hands are about shoulder-width apart.Īdd a slight swing front to back or right to left to work the core and spine even more. Hanging from a horizontal bar enhances grip strength and shoulder mobility, strengthens the core and stretches the upper body - from the chest to the spine to the forearms.Īs with any exercise, it’s best to progress slowly - start by hanging on a bar with your feet supported on a box or chair so that muscles unused to carrying a load can become accustomed to bearing some tension. Bowman, the author of “Rethink Your Position. “It’s such a primal movement, and uses all these parts of our upper body” that otherwise don’t get used very often, said Ms. If Katy Bowman, a kinesiologist, had her way, everyone’s New Year’s resolution would include a trip across the monkey bars. Train your upper body: Try hanging around. Schaefer said, “ regular walking poles would work,” but not ski poles. Gillian Stewart, the program director for Nordic Walking UK, recommended buying Nordic walking poles, since they’re angled to the position they take during the exercise. The key is to swing your arms as if they’re clock pendulums, keeping the elbows relatively straight and planting your pole behind you and pushing off as your opposing leg strides forward. The basic movement - walking, using poles to propel your movement - can take some getting used to, but online videos or your local Nordic walking group can get you started. “Start with 15 to 20 minutes three times a week and work up to one hour,” Dr. And when you traverse hills or uneven ground, you’re strengthening your ankles and challenging your vestibular system - a sensory system housed in the inner ear that enhances balance and coordination. The regimen lowers blood pressure and improves the body’s use of oxygen. “Nordic walking is unparalleled as an aerobic exercise because you’re not just using the major muscle groups of your legs and hips, but your core, shoulders and arms too,” Dr. Fiatarone Singh said.Īs a cross-country skiing enthusiast, Dr. Michael Schaefer, a rehabilitation physician at University Hospitals in Cleveland, loves Nordic walking - an exercise using ergonomic poles that uses the same movements. If you are pressed for time, turn it into a high-intensity exercise, with four four-minute bouts of high-intensity effort, resting three minutes between bouts, four times a week.Ĭan’t spare even that much time? “Even four minutes, four days a week significantly improves aerobic capacity,” Dr. “Hopping is a power movement for your hip and knee extensors,” similar to the power training of box-jumping exercises, Dr. Start by walking up and down the stairs, and graduate to sprinting or wearing ankle weights.įor added difficulty, hop up the stairs on one foot or two feet - holding onto the handrail if necessary for safety. If you loathe squats, but still want to strengthen the same muscle groups, try climbing stairs, which is adaptable to different fitness levels, said Dr. Maria Fiatarone Singh, a geriatrician at the University of Sydney. Or to focus on strength, squat while holding free weights - close to your chest to start or extended in front of you to work your core more. To further challenge your balance, do them with one foot or both feet on a pillow. Feeley suggests doing three sets of 10 to 15 squats four times a week. Return equipment in same condition before use.Dr. Show respect and cooperate with others no fighting. Great Neck Park District residents must show a valid park card to enter.Ĭhildren under 8 years of age must be accompanied by an adult 16 years or over.Ībsolutely no food or drinks permitted in Rec Center area, except water bottles.Glass containers are not permitted.ĭress appropriately: Athletic shoes must be worn for all sports, fitness activities and rock wall Shirts must be worn at all times. Two guests are permitted to enter per park card. Children under the age of 8 must be accompanied by an adult. You do not have to be a member of the Parkwood Family Aquatic Center to participate. A waiver application can also be filled out online.Īll Park District residents with a valid park card are permitted at the Rec Center. To participate in the rock wall, a Wall Pass is required, which can be obtained at Great Neck House (parent’s There is something for everyone, regardless of age or ability. Additional Amenities:The Recreation Center at the Parkwood Sports Complex has an abundance of varied activities such as arts & crafts, table games (ping pong, pool, nok hockey),basketball, boxball, rock climbing, gaga pit, tether ball, volleyball and more.
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