The Cooper Institute
 

Founded in 1970 by the "Father of Aerobics"
Kenneth H. Cooper MD, MPH

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Written by
Sue Beckham, PhD
Posted in
Fit Tips

Tuesday, Dec 13, 2016

How Much Protein Do You Need?

Excess protein can lead to increased body fat. Protein intake should be determined based on body weight and activity level....

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Thursday, Nov 17, 2016

High Row Stability Progressions

Spice up your high pull exercises. Change the exercise position to modify or amplify basic exercises like the single-arm high row adding a core stability challenge....

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Thursday, Nov 17, 2016

Partner Resistance Exercises

No equipment? No problem! In situations where equipment is scarce, you can still have a very effective workout by utilizing partner resistance training....

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Tuesday, Nov 01, 2016

Small Group Training with Various Fitness Levels

Small group training is a great way to expand your clientele and income. Offering a small group personal training session allows the trainer to schedule multiple clients for one time slot. It is likely that the trainer will experience a variety of fitness levels within one small group. Therefore, it is essential that the trainer know how to utilize appropriate modifications and amplifications in this setting....

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Fit Tips

Friday, Oct 14, 2016

Agility Combos for Job-related Tasks

Is your agency utilizing agility, speed, power, coordination, and balance training? While typically thought of as skills for athletes, these components are especially important for the police officers as their job-related physical tasks require a high degree of neuromotor fitness. Some examples of these tasks would include: jumping over obstacles, lateral movements, sustained pursuit, jumping, balancing on one leg, etc. While it may seem like a lot of training to add into a training program that is already hard to fit in, all of these key components of neuromotor fitness can be combined into one quick obstacle course. Utilize these agility combos to ensure you are “fit for duty and fit for life”....

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Written by
Sue Beckham, PhD
Posted in
Fit Tips

Friday, Oct 14, 2016

Coaching for Change: Teacher or Coach?

Expand your reach and empower clients/students for greater change by adding coaching skills to your resume of teaching skills. Don’t believe the myth that you need at least 15 minutes or more in order to help someone move forward. Every encounter is an opportunity to help others take one more step toward meeting their goals....

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Friday, Sep 30, 2016

Improving Stepping Movement Patterns with RNT

Stepping movement patterns are an integral part of daily activities. A compromise to the stepping function can result in a decrease in efficiency which can ultimately affect performance and can even lead to injury due to the compensations that result. Including RNT exercises in exercise programs serves to improve functional stability and enhance motor-control skills....

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Written by
Sue Beckham, PhD
Posted in
Fit Tips

Thursday, Sep 15, 2016

Bench Exercises for Osteoporosis and Osteopenia

Boost bone density while improving balance, coordination and agility with these bench exercises. Everyone from older adults to the prevention-minded can benefit from these exercises for osteoporosis and osteopenia....

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Thursday, Sep 01, 2016

Is Not Engaging the Core Hindering Your Performance?

Many individuals who perform resistance training exercises unfortunately are not performing them in a biomechanically sound manner. As a result, they are often not challenging the muscle appropriately and / or are increasing the risk for injury. A strength coach I worked with would say in jest when observing this, “Well, they are working something.” But what good is “working something” if that is not what is intended or if it can potentially lead to harm. While there are many basic principles that are often violated, one common violation is not engaging the core properly prior to beginning movement. While it sounds easy enough, activating the core isn’t necessarily a simple task, especially after routine neglect. Often thought of as a low back exercise, the Quadraplex is a great exercise to work on spine stabilization through core activation as shown in this video. The main goal is to maintain the optimal position of the spine and pelvis during basic movement....

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Monday, Aug 15, 2016

Plantar Fasciitis: Prevention and Recovery

Plantar fasciitis is the most common source of heel pain. Utilize these strategies to prevent and recovery from this common injury....

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Written by
Sue Beckham, PhD
Posted in
Fit Tips

Friday, Jul 29, 2016

Glute Bridge with Mini-band

Muscle imbalances in the hips and core can contribute to low back pain. This version of the glute bridge not only strengthens the often weak gluteus maximus but also engages the hip abductor muscles that keep the hips and knees aligned during squatting movements....

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Written by
Sue Beckham, PhD
Posted in
Fit Tips

Friday, Jul 15, 2016

Are Tight Hip Flexors Contributing to Your Low Back Pain?

Prolonged sitting and activities like jogging and cycling can lead to tight hip flexors and muscle imbalances which contribute to low back pain. Learn to release tight hip flexors using a medicine ball followed by static stretching to increase range of motion....

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