Optimize Calorie Burn by Adding This to Your HIIT Workout – Cross Fire (Inertia Wave)

Work your heart, lungs, and core with Cross Fire (Inertia Wave); add it to your HIIT routine for intense calorie burn. This is an advanced exercise and should be performed on a stable surface prior to performing on StrongBoard Balance. Exercises conducted with the INERTIA WAVE mimic a spring-like fluid movement and are designed to elevate the heart rate and work the entire body cognitively, providing overall engagement.

Featuring Mike Curry ACE CPT, CES, and StrongBoard Balance® President and Inventor

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Steps

1. Start off by grabbing each end of the two inertia wave tubes, stretching them out enough to create resistance.

2. Step onto the StrongBoard platform with the sides of your feet against the platform handles. Because of the resistance pulling you forward, you can place your feet back about two inches from the normal stance. This will help counter the pull of the inertia wave.

3. Keep your body spring-like and stiff at the same time. Your ankle, knees, and hips will be flexed during this exercise but it is important to keep your abs braced. Hold the end caps of the tube securely and start to transversely flutter both tubes simultaneously on a horizontal plane. Move both tubes together as if emulating one continuous snake slithering through the grass. The Cross Fire movement is a spring-like oscillated side-to-side continuous pattern. This pattern results in a whipping motion.

4. Repeat for the desired amount of repetitions/sets.

Tips

Keep the spine erect and abs braced. For more of a challenge, you can squat during the Cross Fire. You can also go for longer bouts before rest.

StrongBoard Balance® utilizes MULTI SPRING TECHNOLOGY™ that works with your body to deliver the perfect amount of stimulation to keep your core musculature and stabilizing muscles engaged and contracted, while training your central nervous system, improving posture, proprioception and reaction time.

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Muscle Confusion & What It Means For Your Fitness Regime

StrongBoard Balance Board Muscle Confusion blogMuscle confusion is a fundamental part of exercise science. The term muscle confusion refers to mixing up your workouts in order to “confuse” your muscles. This change in exertion increases stimulation and does not allow your muscles to acclimate, which prevents plateauing. StrongBoard Balance was designed within the structure of this concept. The multi-spring-technology doesn’t’ allow for stabilization, ever, so your muscles are always engaged in unique ways in search of stabilization. In addition to StrongBoard Balance, there are several other ways to confuse your muscles. For example, more repetitions, more weight, decreasing rest periods, increasing intervals, and implementing new fitness toys.

What specific variables can you personally change up? For example, if you’re training for a marathon, you could only increase your distances on Saturdays. Do this for three weeks, take a break, and then add something else, (like hills, for example). You could also start taking a yoga class once a week or a group fitness class to add some resistance training.

What are your favorite ways to mix it up? We’d love to hear from you in our comment section!

Aging and Exercise: Fitness Tips

Exercise and Feel Great at ANY Age! StrongBoard Balance Board
Kathy Smith

As we get older, exercise becomes more of a necessity so we can prevent common injuries and enjoy our later life. However, as our bodies age, certain types of exercise become more important than others. Incorporate these into your workout routine and your body will thank you!

1) Low-Impact Cardiovascular Exercise

Walking, riding a bike, swimming, using an elliptical trainer, or taking dance classes like Zumba are great ways to get your heart rate up without impact. Cardiovascular exercise will reduce your risk of heart disease, lower your blood pressure, and aid in weight reduction. The lower the impact, the happier your knees! Aim for 20-60 minutes at least 3 times per week.

2) Perfect Your Posture

Years of hunching over the computer, childcare, and incorrect movement patterns can wreck your posture and weaken your core. Try Pilates and yoga to realign your spine and resolve any bad habits you may have developed over the years.

3) Get Flexy

Range of motion work and stretching can help keep your joints running smoothly. Exercises like windmills, leg stretches, and abdominal rotations will help your posture and develop strength cardiovascular and musculoskeletal exercises. For optimal results, stretch before bed when your joints and muscles are warm.

4) Add Resistance to Your Routine

As our bones weaken and muscles atrophy with age, it becomes critical to incorporate a consistent weight routine along with cardiovascular exercise. Weight training will increase bone density and musculoskeletal health. You will recover better from surgeries and falls when your muscles are strong and being challenged regularly. If you’re just starting out, use machines and cables to assist your form and build strength, and then move to bodyweight, cable, and dumbbell routines to incorporate range of motion and postural work.

5) Balance!

A recent study suggests that 80% of falls in the elderly population results in death. Balance training is critical to prevent falls and possible injury. Even standing on one leg while brushing your teeth is a good start to engage your core and fire up your proprioceptive muscles that increase visual-spatial awareness and strength. Aim to add at least 3 balancing and core exercises every time you hit the gym.