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“Physiologists, in fact, have calculated that rowing a two-thousand-meter race—the Olympic standard—takes the same physiological toll as playing two basketball games back-to-back.
“Physiologists, in fact, have calculated that rowing a two-thousand-meter race—the Olympic standard—takes the same physiological toll as playing two basketball games back-to-back.
― Daniel James Brown
7/2/2017 Pre- and Post-workout food
7/2/2017 Pre- and Post-workout food
21 days left of training for the big day!
Our body is a temple that we must take good care of. Providing energy before and after a workout
Before a workout
Eating 60-90 minutes before a workout is crucial. It provides energy that is stored in the body during the workout.
Here are some foods to eat:
whole wheat toast with peanut butter
banana
yogurt ( greek yogurt preferably)
granola
protein shake
eggs
smoothie
oatmeal
apple and almond butter
After a workout
Your peak window is about 45 minutes- 1 hour to consume proteins and carbs. Replenishing energy to our body helps with repairing the muscles and building them too.
Here are some foods to eat:
protein shake
granola bar
energy bar
eggs
animal protein ( chicken or salmon preferably)
7/1/2017 Body Strengthening Workouts-Lower back
7/1/2017 Body Strengthening Workouts-Lower back
22 days left of training for the big day!
It's always important to have proper form and technique in dragonboat. Strengthening main muscles groups in our body is also beneficial too. One muscle group that is important to strengthen is our lower back. A great workout is the superman exercise. The superman exercise targets the lower back and also is a great core workout.
Roll to the right onto your stomach so you end up in a Superman pose, with shoulders off the floor and legs extended and raised slightly (bottom). Squeeze your shoulder blades together and contract your abs and glutes as you hold for one to four seconds. In a controlled motion, roll back to the starting position, trying not to touch the floor with your hands or feet. Repeat on the left for one rep. To see a video of how to do a proper superman scroll down on this web page.
5/22/17 Home Workout
5/22/17 Home Workout
This past Saturday, our head coach Steve suggested pull-ups as an easy way to start strength training without needing a lot of equipment or even a gym membership. Even if you're just starting to work out, the graphic below provides a great way to build into doing a pull-up.
If you don't have access to a gym, Seattle Community Centers now offer free access to gym equipment. Look up one near you by checking out their site: http://www.seattle.gov/parks/find/centers
If you don't have access to a gym, Seattle Community Centers now offer free access to gym equipment. Look up one near you by checking out their site: http://www.seattle.gov/parks/find/centers
5/11/17 Home Workout
5/11/17 Home Workout
HIIT-quick and powerful workout
40 mountain climbers
40 high knees
40 bicycles
20 tuck jumps
20 burpees
Do this workout 3 times straight. Resist the urge to stop and rest because the main purpose of this workout is to get your heart rate up and force your body to build up your endurance level.
4/6/17 Home Workout
4/6/17 Home Workout
Warm ups (Repeat twice)
1 min inchworms
1 min high knees
1 min toe touch
1 min mountain climbers
Core
20 sec high plank shoulder taps
30 sec planks
30 sec push ups
* Rest 20 secs in between each set and repeat two more times
Strengthening
20 lunges
15 push ups
20 bodyweight squats
15 burpees
*Rest 20 secs in between each set and then repeat two more times
Cardio
30 secs running in place
30 secs jumping jacks
30 secs running in place
30 secs jump side to side
3/30/17 Home Workout
3/30/17 Home Workout
Warm ups
1 minute side plank on the right side
1 minute side plank on the left side
1 minute normal plank
1 minute leg lifts
Back Strengthening :
20 supermen and superwomen
20 plank ups
20 bridges
10 supermen and superwomen
10 plank ups
10 bridges
5 supermen and superwomen
5 plank ups
5 bridges
Cardio Exercise: {Repeat 3 times }
20 burpees
20 bodyweight squats
20 jumping jacks
*Make sure that your knees are behind your toes when squatting.*
3/23/17 Home Workout
3/23/17 Home Workout
Warm ups: Repeat three times straight
20 bodyweight squats
20 push-ups
Core strengthening (hold each for 1 minute):
1 min of left side plank
1 min of right side plank
1 min of normal plank
1 min of leg lifts
Leg strengthening: {After each exercise add in 1 minute of wall sits}
20 burpees {+ 1 min of wall sits}
20 chair dips {+ ws}
20 lunges on the left side {+ ws}
20 lunges on the right side {+ ws}
*Make sure that your legs are at a 90 degree angle during walls sits*
Cardio (2 minutes each ):
2 min jog in place
2 min jumping jacks
2 min jog in place
2 min side lunges
2 min jog in place
3/4/17
3/4/17
Warm up
20 secs of jumping jacks
15 secs of bodyweight squats
10 secs of push-ups x 3
High Intensity Workout
20 secs each: push-ups, burpees, squat jumps
15 secs each: push-ups, burpees, squat jumps
10 secs each push-ups, burpees, squat jumps
5 secs of push-ups, burpees, squat jumps
Core workout
1 min plank
(15 push-ups) x 3
30 sit-ups
(20 mountain climbers) x 3
2/18/17
2/18/17
Modification of this past Saturday's workout for individuals who want to try it on their own:
20 mountain climbers
30 sec plank
15 sit ups
30 sec plank
15 push-ups
(30 sec plank) x 2
30 jump squats
30 burpees (auto-correct wanted 30 burgers 🍔)
30 lunges
30 skaters
30 alternate arm-leg planks
2/25/17
2/25/17
This past weekend's modified workout! If you aren't able to come out to practice, try and keep up with these so you'll be in shape for water practice!
1 minute lunges
1 minute high knees
1 minute squat jumps
(1 minute high knees) x 3
15 push-ups
50 bicycles
(15 burpees) x 3
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