Fat-burning, injury-preventing workout
WORDS BY CONNIE FORTICH, SKECHERS FITNESS SPOKESPERSON
PHOTOS BY RICHIE GUINTO
MODELS: KENETH COLUBIO AND REEA LEIDO
JUST RECENTLY, I HAD TO STOP MOST OF MY PHYSICAL ACTIVITIES TO NURSE MY INJURED CALF MUSCLE—MY MEDIAL GASTROCNEMIUS TO BE EXACT. A COMBINATION OF TOO MUCH JUMPING, RUNNING, AND BALLISTIC MOVEMENTS IN MY ACTIVITIES CAUSED A SHARP PAIN ON THE LOWER PART OF MY RIGHT CALF THAT NEARLY MADE ME QUIT MY FITNESS PROFESSION ALTOGETHER. At first, it felt like something really hard hit my leg while I was teaching my boxing bag aerobics class. I kept looking around to see what it was but could not find anything anywhere near me or on the whole aerobics floor that could have hit my leg. I thought I was never going to walk again.
I was in crutches for four days, limping terribly for another three days, and felt like my calf was constantly cramping for two days. The pain still has not completely gone as of this writing, but at least I can work again. I still have not been teaching my aerobics classes and have just gone back to teaching my personal training clients.
Thinking back about that very moment my injury happened, I realize now that I have been ignoring one of the most crucial parts of a workout program. I have not been stretching as much as I have in the past. I used to join yoga and Pilates classes regularly. I would also stretch extensively before and after my personal workout sessions. Over the years, my work schedule got tighter that my workout time kept getting shorter. In the past, I would work out an hour or so a day. Now I can barely fit in a whole 30 minutes of my own workout into my day.
SAGITTAL PLANE DYNAMIC LUNGES
- Start on vertical position, feet hip-distance apart with toes and knees pointing forward. Straps must be adjusted to length of elbows.
- Inhale to step left foot forward, bending both knees at the same time. Exhale to extend legs and return to vertical keeping left hip flexed and knee up.
- Inhale to extend hip and bring left leg back into a suspended curtsy, as shown. Exhale lift knee to chest and repeat to complete 10 repetitions before switching sides.