Change up your Cardio: Rowing

Over time, our body becomes more and more efficient at our exercise routines.  Change it up to continue seeing great results, and challenging your system.

Today's Cardio Topic: Rowing

Bay Path College has a rowing machine in the fitness center.  Stop in and check it out!

Rowing Benefits

Arms, legs, chest, back, abs—even your mind. Your whole body gets a complete workout from the efficient, rhythmic motion of rowing. Rowing is such a great exercise in so many different ways.

• Low-impact (easy on the knees and ankles)
• High calorie burner (because it uses so many muscle groups)
• Great for joint health (joints move through a wide range of motion)
• Upper body (completes the stroke)
• Lower body (the legs initiate the drive)
• Works the back and abs too!
• Superb aerobic fitness (great for cardiovascular fitness)
• Relieves Stress (for overall health and well-being)
• Source: Concept 2 Rowing

Rowing Basics (content from Concept 2 Rowing)

The rowing stroke can be divided into two parts: The drive and the recovery.

You will learn a coordinated movement pattern built upon the following positions and phases:

The Recovery (Phase 1)

• Extend your arms until they straighten.
• Lean your upper body forward to the one o'clock position.
• Once your hands and the oar handle have cleared your knees, allow your knees to bend and gradually slide the seat forward on the monorail.

The Catch (Position 1)

• Arms are straight; head is neutral; shoulders are level and not hunched.
• Upper body is at the one o'clock position—shoulders in front of hips.
• Shins are vertical and not compressed beyond the perpendicular.
• Balls of the feet are in full contact with the footplate.

The Drive (Phase 2)

• With straight arms and while maintaining the position of the upper body at one o'clock, exert pressure on the foot plate and begin pushing with your legs.
• As your legs approach straight, lean the upper body back to the eleven o'clock position and draw the hands back to the lower ribs in a straight line.

The Finish (Position 2)

• Legs are extended and handle is held lightly at your lower ribs.
• Upper body is at the eleven o'clock position—slightly reclined with good support from your core muscles.
• Head is in a neutral position.
• Neck and shoulders are relaxed, and arms are drawn past the body with flat wrists.

Sun Salutations

Sun Salutations are a great way to wake your body up, rejuvenate yourself during the day, or relax before bed.  This series of 12 steps incorporates your whole body in movement.  Move through them at a pace that feels good to you and enjoy!

Be sure to save the image to your mobile device or print it out and post it in your room for quick and easy reference.

Source: http://www.healthytimesblog.com/2011/05/sun-salutations-best-way-to-begin-your-day/

Smart Shopping for Veggies and Fruit

Getting your fruits and veggies doesn't have to break the bank.  Consider these smart shopping tips from the USDA. Save the image to your mobile phone and have it handy next time you are in the grocery store.

Seafood Pocket Guide from Seafood Watch

The Monterey Bay Aquarium Seafood Watch program helps consumers and businesses make choices for healthy oceans. Our "Best Choices" are abundant, well managed and fished or farmed in environmentally friendly ways. Seafood to "Avoid" are overfished and/or fished or farmed in ways that harm other marine life or the environment. 

Check out the handy pocket guide below.  Viewing on a mobile device?  Screen shot the guide for reference next time you are at a restaurant or in  grocery store.