Month: August 2024

How Flexible Are You?

Towpath Blog / By

How Flexible Are You?

Be honest, how much time do you dedicate to stretching before and after activity? For most, it is not nearly enough. Stretching before any physical activity can reduce the risk of injury and improve performance. 

Flexibility is important during any physical activity. It lengthens your muscles, making them more flexible, and decreases the likelihood of tearing or injury. Stretching can also increase your range of motion. By improving your range of motion, your joints will move better, which can increase performance during your workout. A good stretch boosts the blood flow to your muscles, making them work more efficiently throughout your workout. Looking to decrease muscle tension? Stretching not only improves performance but also relieves post-exercise aches and pains.

Stretching during cooldown is just as important. Post-workout stretch has similar benefits to pre-workout stretch. Along with increased flexibility, range of motion, blood flow, and muscle tension, you will also improve your posture. Improved posture comes from stretching the chest, shoulders, and lower back. Stretching can also help relieve post-workout aches and pains, also known as DOMS (delayed onset muscle soreness). Finally, stretching post-workout can help relieve stress. It brings the heart rate back to normal, slowly, making it easier to stay in that rhythm.

Don’t be stiff! Get flexible! Stretch for an appropriate amount of time before and after exercise. Remember, stretching should never be painful, so don’t force it to that point!

Strength Training & Kids

Towpath Blog / By

Keeping Kids Safe While Strength Training

There is a lot of conflicting information regarding kids and strength training. Is it harmful? What are the long-term effects? Will my child get injured? Strength training is safe for kids when done properly and under the supervision of a coach. Let’s explore some tips for ensuring safety while strength training with kids.

1) Start Young

When you think of strength training, your mind probably goes to barbells and weights. Strength training also includes bodyweight exercises. Start young kids with bodyweight exercises like jumping, push-ups, or air squats and as they get stronger they can move up to light weights and controlled movements.

2) Use the Proper Equipment

Children are not meant to use adult-sized equipment. Opt for a 5 lb kid-sized barbell, use a smaller 4-6 lb wallball (they exist), shorter boxes, or height adjustable pull-up bars. Meet them where they are with the right stuff.

3) Teach Proper Technique

On top of using the right equipment, children need to learn how to use the right equipment. As coaches, we make sure that any kid who comes to Towpath Fitness is taught how to use equipment safely while using good form.

4) Get a Physical Before Starting

Before starting ANY training program, children should visit the doctor and get a physical examination. It is vital to rule out medical conditions that might prevent them from participating.

5) Proper Supervision

Kids who come to workout at Towpath Fitness will be instructed by a CrossFit Kids certified staff member. Any instructor working with kids must have the proper experience to work with kids and teens.

6) Proper Warm-Up & Cool-Down

A proper warm-up for kids includes 10 minutes of light aerobic activity and stretching. A cool-down should include some low-intensity cardio (walking, slower-paced rowing, etc) to bring the nervous system down slowly after amping it up during a workout.

7) Hydration

Kids and teens should be properly hydrated before any workout. The coach should also leave time in the workout for breaks to ensure continued hydration.

Strength training IS safe for kids. Mix the above tips with some fun and your kid will be hooked! Towpath Fitness offers three CrossFit Kids & Teens classes per week. As your child progresses, they can be approved to move into the regular CrossFit classes with adult members. Get started today by visiting our JOIN page or shoot us an EMAIL for more info!

6 Benefits of Rowing as Cardio​

Towpath Blog / By

6 Benefits of Rowing as Cardio

The beauty of rowing is the full-body experience, but other benefits make it a key cardio element. Let’s explore six benefits of choosing rowing for cardio.

1) Total Body Workout

Often mistaken for an upper body workout, rowing works your entire body, top to bottom. According to the American Fitness Professionals Association, the rowing stroke is 65-75% lower body and 25-35% upper body.

2) Good for All Levels of Fitness

Rowing is something that any athlete can do, regardless of age, as a comfortable form of cardio. Athletes can safely burn serious calories while not putting heavy stress on joints. Rowing is a safe cardio option for those with low vision, those who are blind, and those who are in the early stages of osteoarthritis.

3) Puts You in a Meditative State

Rowing does not take a lot of thought or focus. The smooth, gliding motion along with the repetitive movements allows you to go into an autopilot state of mind. Rowing can also boost the release of endorphins, those happy hormones that help reduce stress.

4) Cardiovascular Health

According to the Cleveland Clinic, one way to prevent cardiovascular disease is by exercising for at least 30-60 minutes per day on most days. Rowing ensures that your heart, blood vessels, and blood all experience the benefits of the workout.

5) Builds Power & Endurance

The combination of strengthening and cardio will boost both your power and endurance. Using your arms and legs to propel your body back and row requires power. Rowing for extended periods builds your endurance.

6) Efficiency

Short on time? No problem! Put that damper on 10 and hit a quick Tabata of 30 seconds of high-intensity rowing and 30 seconds of rest. Even in 15 minutes or less, you will be working to boost your fitness level and improve glucose control, blood pressure, and cardiac function.

Towpath Fitness is a great place to discover rowing. Contact us today to join the Towpath Fitness Community!