Wednesday, June 30, 2010

The Bocce Work Out: Part 2

OK, so playing bocce won’t make you an Olympic Athlete, but it might bring out your competitive spirit, and it could be fun.


What I’m getting at here is: being active at any intensity is beneficial to your health. This includes lifestyle activities like bocce, frisbee, or croquet, or doing the small things like parking at the back of the parking lot to carry your shopping bags a little further, taking the stairs instead of the elevator, or getting off the bus before your stop and walking to your destination. Others include gardening, landscaping , cycling to work, stretching, or taking the long way home. The bottom line is that both low and high level activities are vital to your body’s wellness and should be made a part of your daily fitness routine no matter what your athletic pursuits are.

For some, your work out routine is in the building phase, so by adding some regular participation in lower intensity games and activities like bocce you will awaken the muscles and enhance your functional ability through bending and throwing the ball. Getting outside into the fresh air and sunshine is energizing and walking through uneven terrain is good for your balance and helps your coordination.


For those high-octane sport enthusiasts it’s also important to build some lower intensity activity into your program. It will help build patience, find your focus, while still keeping that competitive atmosphere.

Lastly it is social. Interpersonal relationships are important, and chances are you’ll be able to solve many of the worlds problems though playing games.


As a final thought just remember that all activity is cumulative. Whether you get 15 minutes of exercise 3 times a day or 45 minutes all at once - it’s all the same. Just remember to keep it varied, make it fun, and that every little bit counts.


And don’t forget to drink lots of er… water!

Friday, June 25, 2010

The Bocce Work Out - 15 mins of Strength Training


6 STEPS TO BACK YARD SUCCESS

Complete 2-3 sets of each

1) Bocce Ball Lunges – 30
Hold bocce ball with 2 palms up and arms straight out in front of you. Keep your elbows supple and make large lunges in each direction and then step back to match feet. Do each lunge 5 times in each direction at a speed that is slow and controlled.
















2) Push-Ups – 10 or more
Good ol’fashion push ups! Keep your back straight in a neutral position and your core tight. Remember to breathe. Do them with or with out the Bocce balls.
















3) 20 Bocce Ball Biceps curls – 10 each arm
- This is an important part of your throw, so build strength here.
















4) Dead bugs - 15 or more
Yup, that's what I call ‘em. Lie on your back with the bocce balls in your hand by your side. Raise your right arm above your head, and bring your opposing (left) knee up into a crunch position. Then alternate arms by lowering your right arm and raising your left arm above your head while at the same time switching the left knee for the right. Sounds complicated but you should look like a dieing bug.

5) Supermans – 10 or more
Begin in the horse stance in your hands and knees. Do the opposite of the ‘dead bugs’ and kick your right leg out behind you, and your left arm out in front of you. Then a smooth arching motion alternate opposing arms and legs.
















6) Bocce Squats – 10 or more
Hold the bocce balls with two palms up and arms if front of you. Slowly Squat down keeping your heels in contact on the ground and knees bent to about 90 degrees. Stand up in a smooth controlled manor and pushing through your whole foot. Repeat.





























Complete this routine at least once a week for best results.





Tuesday, June 1, 2010

Calories Out!

Just for fun... lets continue with last weeks blurb titled “The Tortoise or the Hare?” - a post about exercise intensity and sport conditioning. Here is some interesting information I’ve looked up about the average calorie burn for 30mins of activity you might be familiar with.

Lying Down.......... 36 cal

Sex (light)…………. 39 cal

Toilet………….……. 44 cal

Reading……………. 48 cal

Sex (Vigorous) ….. 59 cal

Milking a Cow……. 88 cal

Camping……………. 92 cal

Decorating…………. 103 cal

Walking …………….. 110 cal

Gardening………..... 166 cal

Golf……………..….... 168 cal

Dancing……………... 175 cal

Cycling…………….... 208 cal

Punching Bag…..... 222 cal

Skiing……………….. 258 cal

Running………….... 295 cal

Push-ups & Sit ups... 295 cal

Circuit Training.... 295 cal

Climbing ………….. 298 cal

Martial Arts…….... 369 cal

Rugby……………..... 443 cal

Squash……………... 443 cal

Boxing……………... 443 cal