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How To Boost Your Energy in the Training Room

Posted by Langevin Team on 7/11/13 4:00 AM
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There are times we all need a break and this may not be possible when we are conducting a training class. Additionally, a 15 to 20 minute “power nap” is not an option. Caffeine works well, but can decrease memory performance. What can you do to get a boost of energy? Exercise! The gym may be too far away (or you don’t want to get sweaty) so here are some of my favorite quick exercises/stretches you can do at your desk or in the training room. These quick exercises can be done whenever you have several minutes to spare. Make sure you have checked with your doctor before doing any type of exercise.

 1. Back Exercises

When my back is feeling tense, side stretches help me to loosen up. These can be done standing or while seated at your desk.

Variation 1: With your arms over your head, lean gently to your right side. Keep your body straight and lean as far as you comfortably can. Bring your upper torso to the upright position and repeat with the left side. If you are doing this while seated, make sure the chair is balanced. If you are doing this while standing, make sure to stand with your feet planted firmly and about shoulder width apart.

Variation 2: Conduct the side stretches as above but with your hands placed on either side of your waist.

Variation 3: Conduct the side stretches with one arm extended over your head and one hand on your waist. For example, place your left arm in the air and your right arm crossed at the waist and lean gently to the right curving the left arm over your head. Bring your body back to center and repeat with the other side (right arm extended over your head and left arm crossed at the waist).

Complete several repetitions per side. The number of repetitions will be determined by the time you want to take and how your body feels.

 

2. Arm/Shoulder Exercises

Shoulders often show the first evidence of stress so the next three exercises will help to relax your arms and shoulders.

Arm swings: Stand with your arms at your side and your body straight. Swing your arms forward trying to bring your hands together, then swing your arms to the back as far as you can trying to bring your hands together. Bring your arms back to your sides. Use slow deliberate movements, stretching as far as you comfortably can.

Shoulder rolls: Stand or sit with your arms relaxed at your sides. Using wide circular movements, roll your shoulders to the front ten times. Rest for two counts, then repeat with wide circular movements to the back ten times.

Shoulder raises: Stand or sit with your arms relaxed at your sides. Lift your right shoulder and raise it upward trying to touch your ear, hold for a count of five, and then relax. Repeat with the left shoulder. Try not to bend your head to meet the shoulder or hold your neck tense as you raise your shoulder.

Complete several repetitions. The number of repetitions will be determined by the time you want to take and how your body feels.

 

3. Leg Exercises

Standing and walking can make your legs feel heavy. The following exercises/stretches will help to lighten them up.

Leg extensions: While sitting in your chair, lift your left leg until it is level with your hip. Hold for ten seconds. Lower your leg to the floor. Repeat with the right leg.

Complete several repetitions. The number of repetitions and how long you hold each leg extension will be determined by how your body feels.

Calf raises: Stand with your feet approximately shoulder-width apart. If necessary, use the back of a chair or a desk for support. Raise your heels off the floor by standing on the balls of your feet and then slowly lower them. For added benefit you can squeeze your glutes as you lift your heels off the floor. Hold for ten seconds and then release your glutes as you lower your heels to the floor.

Ankle circles: While seated with both feet flat on the floor, extend your right leg in front of you. Raise your leg a couple of inches off the floor, circle your ankle five times to the right, then reverse and circle five times to the left. Lower the right leg to the original position. Repeat with the left leg/ankle.

Complete several repetitions. The number of repetitions will be determined by the time you want to take and how your body feels.

You’ll be surprised how much better an exercise break can make you feel!

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Topics: tips-for-trainers

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