Ap r il 20 13 Kettlebell & TRX® Classes Kettlebells and TRX® F eb ru ary 2 01 3 By: Alex Argueta, Personal & Group Fitness Instructor, CPT, TRX & Russian Kettlebell Challenge Instructor & Dr. Ashley Templer, DPT, OCS, MTC, Certified Polestar® Pilates Practitioner The fitness industry has evolved considerably since corporate gyms were first introduced to mainstream American culture some 30 years ago. Machines that force people into fixed planes of motion to isolate individual muscles are being replaced by apparatuses that encourage functional training of the body. This Spring, we will be offering a kettlebell class that will be open to participants of all levels and abilities. We will be offering the class on Mondays at 6pm, beginning April 22 – May 18. For all 4 Monday night classes, the cost is $60. Call 703.527.9557 To Register! * * * * * * Want to learn more about Kettlebells & TRX®? Come to our Community Health Talk on Saturday May 4 to learn about how kettlebells and TRX® will help get you get fit & healthy! The philosophy behind functional fitness is to train dynamic movements that recruit several different muscle groups and use multiple planes of movement at the same time. Thus conditioning the body to develop good posture, strength, balance, agility, and coordination. The purpose is training for improved movement and athletic performance, rather than for aesthetics. The kettlebell and TRX two such apparatuses that have moved to the forefront of this functional training push. History of the Kettlebell The “girya,” Russian for “kettlebell”, first appeared in the Russian dictionary in the 1700s. It resembles a cannonball with a handle attached at the top and can range in size from 10 to more than 100 pounds. Until recently, kettlebell training was mostly used to train Soviet military personnel and athletes. In 2001, Pavel Tsatsouline, a former trainer to the elite Soviet Spetnaz special-forces unit, introduced kettlebell training methods to Western audiences and is credited with popularizing its use. History of the TRX The TRX suspension trainer was first developed in the late 1980’s by former Navy Seal, Randy Hetrick, as a way to stay fit while out on in the field. The TRX is made of nylon straps, handles and carbineer clips and attached to a stationary object at least eight feet from the ground. It leverages gravity and the user’s body weight to perform variations of upper and lower body exercises. Who is this for? Body Dynamics is a Provider of Physical Therapy Services to the Arlington Free Clinic TRX® and kettlebell training can provide a fresh challenge for exercisers looking for a change in routine. A training instructor who is certified in kettlebell and TRX® training is equipped with the education and experience to create workouts that safely progress a client from the basics to more advanced exercises. Anyone with active pain or recovering from an injury should speak with his or her Physical Therapist before beginning this exercise program. © Body Dynamics, Inc. 2013 • www.bodydynamicsinc.com • 703-527-9557 evolve Why are these tools efficient? Studies published by the Journal of Strength and Conditioning Research and the American Council on Exercise reported that a workout based around the kettlebell ballistic movements, like the swing and snatch, improve cardiovascular fitness more than traditional circuit weight training. The TRX allows the person to move from one exercise to another quickly without having to make major modifications to the equipment. Exercises on the TRX can quickly go from core, to legs, to upper body, to power. The ability of TRX to transition quickly between body positions has been shown by the American College of Sports Medicine to produce a greater caloric benefit than traditional circuit weight training. Still have questions? Body Dynamics Inc. has trainers who can instruct you in kettlebell and TRX training to safely and effectively meet your needs. In fact, BDI has designed a class that will be open to participants of all levels and abilities. The class will be held on Mondays at 6pm starting April 22 – May 18. The class will teach participants how to use the equipment with proper form and to provide a workout that is challenging and fun. If you are interested in using kettlebells and/or TRX or would like to review any of the references used in this article, please email Alex Argueta at [email protected]. Annual Fitness Physical Event Saturday, April 13 Just $99 and 90 minutes! Using a battery of painless tests that you won’t find at a typical gym, our licensed phyiscal therapists and certified athletic trainers will evaluate your fitness and show you how you compare against national averages. Individual tests will focus on: health risk factors; posture and alignment; upper and lower body strength; flexibility; core strength; agility, balance, and coordination; aerobic endurance. All registrants will be elligible for a drawing that day to win a free massage or fitness one on one. Call 703.527.9557 Now To Register! The BDI Hip Symposium Why Does Your Hip Snap, Crack, & Pop? Join local dance medicine experts from BDI for a symposium on Taking Care of Your Dancer Hips. DATE: Sunday, April 28, 2013. 1:00 – 3:00 p.m. LOCATION: Maryland Youth Ballet, 926 Ellsworth Drive, Silver Spring, MD TUITION: $15. All Tuition fees go to support “Music & Motion”, MYB’s therapeutic dance instruction program for dancers with physical disabilities. AUDIENCE: All dancers 15 years of age & older REGISTRATION REQUIRED: www.bodydynamicsinc.com Come Join Us! April 21st on the National Mall for the JDRF Walk To Cure Diabetes! Email Christina Vink at [email protected], go to http://www2.jdrf.org/goto/BDI to donate, or join our FitRX Team! *Please wear comfortable clothing for participation in the movement session* DISCUSSION TOPICS: Anatomy of a Dancer’s Hip Pathways to Hip Injuries in Dancers Physical Therapy Management of Hip Injuries Movement Session*: Warming up your Hips to Prepare for Dance Movement Session*: Restoring Hip Health after You Dance At Body Dynamics, our multi-disciplinary clinical team works directly with the unique needs of performing artists & performing arts organizations to maximize performance capabilities and minimize injuries through education, cross training and early intervention, and rehabilitation. Join us – sign up today at http://www.bodydynamicsinc.com/news/event-archive/ ___________________________________