Get Active. Stay Healthy Fit Tips

After schools and businesses shut down during the COVID-19 pandemic, it seemed as though we were in for a long, lazy stretch of inactivity. Fortunately, many realized that this was the perfect time to make fitness a priority at home for the whole family....

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Cardio or Strength Training - Which Comes First? 

Which comes first, cardio or strength? Get the most out of your workout by learning whether it is better to start with aerobic training or strength training.  ...

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Your Gift Makes an Impact

The holiday season is a time for family, friends and giving – and we are so grateful to count you as a member of our family. As you consider your gifts at this time, we ask you to consider The Cooper Institute in your year-end giving plans....

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Power Training is for Everyone

Muscular strength refers to the maximum amount of weight lifted at one time; power is proportional to the speed at which you can apply this maximum force. While many attributes of power such as speed, acceleration, and deceleration come to mind when thinking about sports, they are equally as important in activities of daily living such as standing up, stopping a fall, jumping, pushing a door, etc. Because power plays a crucial role in sport and everyday activities, it is imperative that all individuals, young and old alike, train this skill-related component of fitness. Follow these Fit Tips to enhance your performance in sports, fitness, and activities of daily living....

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Sandbag Training for Muscular Strength

While sandbag training has been utilized by athletes for many years, it is becoming increasingly popular among all exercisers. The sandbag is a great training tool that can improve muscular strength/endurance, stability, and power. As a result, many fitness professionals are incorporating sandbag training into their functional fitness programs. This month’s fit tip focuses on three sandbag exercises that, when combined, target all major muscles groups....

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Muscular Strength Strategies for Youth

Resistance (strength) training can be safely implemented for kids of all ages. Basic rules for strength training in kids and adolescents have been published in a previous blog (see: Strength Training for FitnessGram). Physical education teachers can utilize the following resistance training strategies to boost kids’ musculoskeletal fitness....

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Knee Pain: Patellofemoral Pain Syndrome

Are you experiencing knee pain? While a vast majority of knee problems involve ligament damage, another common cause of knee pain is patellofemoral pain syndrome (PFPS). PFPS is characterized by pain underneath the patella (knee cap). The pain increases with squatting movements, stair climbing, and prolonged sitting. This fit tip provides a variety of exercises that will strengthen the quadriceps muscle group and increase hip stability....

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Partner Strength Training

Small group and partner exercises have become quite popular as they keep individuals motivated and accountable while adding fun and variety to an exercise routine. Partner strength training may be performed with minimal or no equipment and typically does not require a large space. This can be extremely useful with a limited budget. So grab a friend, and try these partner exercises during your next workout....

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Plank Variations

Tired of holding that plank for minutes on end? Try these plank variation to make your next workout more challenging and fun....

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One Creative Exercise for the Whole Body

This exercise focuses on musculoskeletal fitness, specifically muscular endurance. Defined, muscular endurance is the ability of a muscle or a group of muscles to contract repeatedly for a prolonged period of time. Body weight and low-resistance exercises can be adequately utilized for the purpose of improving muscular endurance. The exercise shown within this fit tip targets the whole body by combining various exercises into one....

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Creative Cardio Circuit Strategies for Youth – Part 2

In June, we introduced you to the first part of our “creative cardio circuit strategies” designed to improve FitnessGram® scores. Part two focuses on 3 new exercises that can be modified or amplified for any grade level. As always, the instructor/teacher is only limited by his/her creativity. Try these fun cardio strategies as part of you next circuit training program. Remember, a circuit training session should alternate one minute of cardio exercise with one minute of strength exercise. The strength training portion of a circuit routine should target all major muscle groups....

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Correcting the Excess Forward Lean During the Squat

A common movement pattern deviation observed during the squat is the excessive torso lean. This misalignment in form is often the result of weak back extensors (erector spinae) and hips. Learn more......

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