"Agility"

agility: the power of moving quickly and easily; nimbleness

Who wouldn’t want to be a superhero? Even if their alter-ego was not the most popular, seemingly not the brightest or most attractive, once they came out of that phone booth in their superhero costume, everybody loved them! Even though they might have dropped their books or tripped down the stairs in their regular form, it was always an act; they were never clumsy.

Good agility is key to their success and is also important in truly meeting your fitness goals.

Agility is the ability to move quickly and change directions while maintaining control and balance. Good agility requires a combination of speed, balance, power and co-ordination.

Try some simple exercises to improve your agility, improve your reflexes, range of movement and become generally more athletic.

The Flash: Speed

A simple test of foot speed and agility, this activity gives an indication of the amount of an athlete’s leg muscle twitch.

Using a flat, non-slip surface, a stopwatch and some long sticks (or a 20 rung rope ladder if you have access to one), run the following course.

Start by placing the sticks about 18 inches apart (or lay down the rope ladder evenly). Start running from one end to the other without touching the sticks or rope. Start timing yourself when the foot first touches the ground between the first and second stick. Stop timing when you finish. Rest for two minutes and repeat until fatigued. Track your improvement by watching your time and number or repetitions.

Catwoman: Balance

Start by placing a towel, cone, or other object two to three feet in front of your feet. Place your feet together, hands on hips, and your torso upright. Lift your right foot off the floor and balance on your left leg. Attempt to keep the right foot off the floor throughout the exercise. Begin reaching your right hand forward toward the object in front of you, allowing your left knee to bend. Continue reaching until your hand is a couple inches above the object on the floor. Pause for one second at this point. Return to an upright position, maintaining your balance on the left leg.

Repeat this exercise about ten to fifteen times.

Hulk: Power

Place your towel flat on the ground and then put the medicine ball in the centre of the towel. Bring the ends of the towel one at a time over the top of the ball as a “bag.” Start the exercise with your feet shoulder-width apart and your weight shifted on to your right foot.

Twist your body to the right with your hands grasping the ends of the towel and the ball positioned behind your right shoulder. While keeping your arms straight, swing the ball out away from your body toward the front and then to the left in a wide arc, while bending your legs and 'sitting' into a shallow squat position as the ball reaches the middle of the arc in front of you.

Continue this arc until you finish the swing with the weight shifted onto your left foot, with your hands still grasping the ends of the towel and the ball now behind your left shoulder. Immediately swing the ball back to the starting position, and repeat the swinging motion back and forth for a total of 10 to 15 repetitions on each side. Begin this exercise in a slow manner, and progress in speed (while still maintaining good control) over a period of several weeks. Perform two to three sets.

The Nightcrawler: Coordination


If you are not accustomed to running, start out by doing some jogging for a couple of weeks. Then, add zig zag running in between your regular runs. If you run on a track set up a course with cones that you can run between in zig zag motions quickly. Once you get used to the zig-zag running, use small objects (make sure they are not ones you could trip on!) to set up varied patters on a small course, such as numbers and letters (figure eight, an “S” shape, a cursive “E,” etc.) and see how fast you can improve your speed.

Good agility will not just benefit you in your workout routine, but in daily life by helping you prevent spills and injuries. No one likes a klutz!

Come into BOOTCAMP 619, get into great shape and find out what a “Spiderman” is!

"Power"

pow⋅er: great or marked ability to do or act; strength; might; force.


Power is an obvious essential part of the motivation and results of exercise. It’s basic physics; power in equals power out. Using your might to lift a heavy weight will result in a stronger, bigger muscle. Pushing your legs harder in a sprint will get you moving faster.


However, “power” is a concept that can relate to so many more facets of your exercise plan and also in the results you get; not only the physical and exterior results, but also the interior and mental ones.


Power lifting


Power lifting has become standardized to three key exercises or events: the squat, the bench and the dead lift. The term “Power Lifting” actually refers to the competitive event consisting of these exercises, but the name is itself is very significant. While performing a squat, a bench press or a dead lift, one is exerting their power against gravity and this action will result in the reaction of increasing power. These are some of the most important exercises one can do to improve overall body or core strength and power.


Power Squat


One very specific concept in fitness is the Power Squat. Often, this term is used to distinguish its difference from the Olympic squat. The power squat is a slightly less deep squat than the Olympic version and promotes strength, as the name may denote, over range of movement.


Will Power


One cannot reach their highest level of fitness without a true commitment. Will power is not only the ability to resist indulging in a piece of cake when you know you should not but also the capability to commit to a workout even when you might rather sit on the couch and watch TV instead.


Power Foods


Lean proteins like chicken and salmon. Whole grains and oatmeal. Fresh fruits and vegetables like peaches and spinach. Healthy fats and oils like walnuts and olive oil. These are all power foods. It is important to consider that the foods that you eat are fuels for your body. If you put in simple sugars, you may get a short burst, but you will soon crash and lose your power. Foods that sustain energy and have a positive effect on your mental attitude and physical abilities are power foods.


Power Nap


There is no substitute for rest. “Naps” are good when you really need some extra rest but there is no substitute for a good night’s sleep. If you don’t allow your body the rest that it needs on a daily basis, there is really just no making it up. To ensure that you will be operating at peak power performance, make sure to get the rest that you need every day.


Empowerment


A healthy body makes you look and feel good. Low energy and feeling dumpy will do nothing for your self-esteem and the attitude that you project to the world. Health is empowerment, both mental and physical.


The Power of Exercise


You may have heard of some of these common concepts as they relate to fitness and exercise. Power is something that is not only an important input to your exercise plan, but a key result you can get in return. By devoting yourself to give power to your exercise and fitness routine, the results will be tenfold.