Training For The Outdoors

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The month of August is all about: How to have a pain free summer outside. 1. Physical preparedness is critical for a fun, pain free excursion outdoors. It means developing and following a two-day per week cross training program. If you want to excel rock climbing, bias flexibility and grip strengthening. You're get the drift. A good all-around cross training program can reduce risk of injury if your workouts are well balanced and include the following components: *Haley, DPT, demonstrates a quiver of movements below. Two using the Neubie to reprogram her nervous system and target her strength training goals. (Squat and box-jump) We are the first NeuPTTech certified provider in Seattle! Check it out on our services: Components of a well-rounded cross-training program include: *Strength training. One movement per major movement strategy performed in sets of 2 until fatigue within 8-15 repetitions per set. For a basic workout this includes at least one exercise focused on training the legs, upper body pushing muscles and upper body pulling muscle. (Squat or pushups) *Balance. Balance is critically important to performing well and preventing pain in nearly every outdoor activity. As a starting goal we suggest 2 sets per leg,45-60 seconds per set. acrobat. *Lateral movement (or rather side-to-side). Not only important for performance and injury prevention outside, but also important for back health. *Jumping: Often overlooked and undervalued, jumping is perhaps one of the most important things we can do to improve strength and reduce risk of injury while performing dynamic sports. As few as 2-3 sets of 5-10 repetitions. * Aerobic intervals. Important for general cardiovascular health and sport specific performance, as few as 4-5 30 second aerobic intervals 1-2x/week can have a profound impact. *Functional mobility training. This can involve passive and active stretching strategies combined with functional movement. Remember that saying ‘if you don’t use it you lose it’? ANCPT can help you personalize your workout and dust off the cobwebs felt in your knees, ankles and low back after a hike. Visit us

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