The Cooper Institute
 

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

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Written by
Michael Harper, MEd
Posted in
Fit Tips

Thursday, Jun 16, 2016

Battle Ropes

Most anyone will tell you that performing rope exercises continuously for even just a few seconds can take your breath away. Fountaine and Schmidt (2013) concluded that using 15-second intervals of rope exercises like those in this video provided an effective, vigorous intensity workout comparable to other forms of interval training....

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Written by
Michael Harper, MEd
Posted in
Fit Tips

Monday, Mar 14, 2016

Full Body Bucket Workout

No weights, no problem. Options for a full body workout using just a bucket are shown in this video....

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Written by
Michael Harper, MEd
Posted in
Fit Tips

Monday, Feb 22, 2016

Upper Body High Intensity Interval Training

A training option to consider especially if time is a barrier to performing physical activity is interval training, during which higher intensity work periods (work) are alternated with lower intensity work periods (recovery or relief) within the same workout. This allows more work to be done in a shorter period of time. While commonly used for run training, there are a number of ways this training method can be utilized....

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Written by
Michael Harper, MEd
Posted in
Fit Tips

Wednesday, Jan 20, 2016

Low Back Correctives

Corrective exercises for muscle imbalances around the hips and low back can often be as simple as the exercises in this video....

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Written by
Michael Harper, MEd
Posted in
Move more

Thursday, Jan 07, 2016

Tips to Improve Your Resistance Training Sessions

"Whew, I made it here. Now with all of these choices, what should I do first?” It almost sounds like you could be at Disneyland or Six Flags, but I am actually talking about the thoughts that often go through my head when I walk into the gym to do resistance training. Do you ever feel this way too?...

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Written by
Michael Harper, MEd
Posted in
Fit Tips

Tuesday, Dec 15, 2015

Exercises for Anywhere for the Chest using a Towel

Finding ways to incorporate exercises wherever you are can often mean just knowing how to use the tools around you. A towel, or even a thick piece of paper, are not traditionally thought of as exercise tools. However, these can be all you need to make traditional bodyweight exercises such as push-ups or body squats more dynamic!...

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Written by
Michael Harper, MEd
Posted in
Fit Tips

Wednesday, Nov 18, 2015

Sandbag Chopper Raise

Enhance mobility, stability, and strength with this full-body exercise utilizing a sandbag. While statically working lower body musculature, full body stability is challenged along with upper body mobility. This exercise is similar to everyday tasks that require twisting, pushing, and pulling in the upper body while attempting to keep the lower body stable without movement....

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Written by
Michael Harper, MEd
Posted in
Fit Tips

Sunday, Oct 18, 2015

Strengthening & Stretching the Shoulder

Many shoulder injuries are due to strength imbalances involving the rotator cuff muscles. The rotator cuff is made up of four muscles and their tendons that connect the upper arm to the shoulder blade. Wrapping around the front, back, and top of the shoulder, their primary role is to support movement by stabilizing the shoulder joint....

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Written by
Michael Harper, MEd
Posted in
Fit Tips

Friday, Sep 18, 2015

Lunge Series Dynamic Warm-up Exercises

A warm-up is necessary to prepare the body for exercise by raising heart rate and increasing the temperature of and blood flow to the working muscles. The warm-up should consist of exercises dynamic in nature that are performed in a slow, controlled, and smooth manner for 10-20 repetitions. Doing so gradually increases range of motion and activates the muscles necessary for stabilization....

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Written by
Michael Harper, MEd
Posted in
Fit Tips

Friday, Aug 14, 2015

Reactive Neuromuscular Training Deep Squat

Squat movement patterns are an integral part of daily activities. Examples of this movement pattern include getting in and out of a chair, picking up kids or objects, and climbing stairs. Although we all perform squat movements many times a day, novice exercisers or those recovering from an injury often struggle with proper form....

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Written by
Michael Harper, MEd
Posted in
Live well

Thursday, Aug 13, 2015

Stay Active While Strengthening Your Osteoarthritic Knees

When someone mentions (or perhaps, you experience) bad knees, the term osteoarthritis often comes to mind. Osteoarthritis is a degenerative condition of the cartilage of synovial joints and commonly affects the knee joint.  Osteoarthritis is  pervasive in society today, and affects sedentary individuals as well as those who maintain a physically active lifestyle. While athletic activity does not have a cause and effect relationship with osteoarthritis, traumatic injury that sometimes results from athletic pursuits can increase the likelihood of its occurrence – which I think may explain the is...

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Written by
Michael Harper, MEd
Posted in
Fit Tips

Wednesday, Jul 15, 2015

Ladder Hand Walks

Become faster and more nimble with your hands by using tools like the agility ladder. When survival is on the line, quick reactions and core strength can matter most. Exercises like the ones in this video and the many others taught in the Military Exercise Leader and Law and Fire Group Training courses are a great way to keep workouts fresh and challenging. To perform this exercise...

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