LITHE CARDIO TIPS (RE-POST)! 4 Dec 2013
I think that one of the toughest aspects of Lithe is getting your cardiovascular stamina up to par or back up to par after some time off. As a newbie, you may find yourself feeling really defeated trying to finish our 1 hour classes, numerous times a week, and having to devote some time to learning some of our Cardio-Cheer-Sculpting cardio choreography. Here are some tips for safe and efficient cardio:
1. Protect your feet-but not with sneakers (unless you have a foot injury). We barefoot train at Lithe. Why? It makes you stronger from head to toe and simply builds a better, stronger, leaner body. If you have a foot injury you should wear a studio sneaker and avoid stilletto. You want to work correctly, stay on a mat and NEVER over-bounce on the balls of your feet. Our feet work instinctively, but to prevent stress fractures, shin splints and plantar issues, stay on your mat, use your quads to launch a jump and keep a gentle point to your ankle, then roll through the forefoot, and heel. Your goal is to 'sponge' and not be bouncy. That 'up' energy should be an illusion: your entire body is active, but you're working the bands' resistance down into the ground. You want to work harder by getting low (think: squashing grapes) and grounded, not through bouncing high and beating up your feet.
2. Keep you shoulders open, depressed and lift from the heart. This instantly engages and elongates your abs.
3. Activate your arms. Think about how you punch out those perfect sharp high v's and low v's...Do this with every movement and feel your heart-rate climb!
4. Don't stop as soon as your heart rate starts to really climb. So many people get nervous once their heart-rate gets in the zone. Breath, stretch, shake.
Image of Lithe Instructor, Krista DeNofa in perfect form via Dominic Episcopo.