Wrist Rests, Zone 2 Training, Turkish Get-Ups
WRIST RESTS
Wrist rests are a popular ergonomic aid found at many workstations. While there are benefits to using wrist rests, they are not free of disadvantages. They can help to keep your wrists and hands in neutral positions which, in turn, improves your posture and reduces fatigue. Applying too much pressure, however, can put unwanted forces on the tendinous and neurovascular structures of the wrist and hand. If you would like help setting up your workstation, schedule a CareerCare® Ergonomic assessment with your local CIPS Athletic Trainer!
ZONE 2 TRAINING
Zone 2 training is a type of moderate-intensity cardio that keeps your heart rate within 60-70% of your max heart rate. Benefits of zone 2 training include: increased fat burning, improved heart and lung function, reduced injury risk, and endurance gains. Achieve zone 2 training through brisk walking, slow running, steady cycling/swimming, or using an elliptical or rowing machine. To calculate what your heart rate should be, take 220 minus your age to get your max heart rate, and then take 60-70% of that number.
TURKISH GET-UPS
The Turkish Get-Up is an effective full-body functional exercise requiring only a kettlebell. Start lying down, holding the kettlebell in your right hand extended toward the ceiling, with your right knee bent and left leg straight. Press through your right heel to roll onto your left forearm, then sit up onto your left hand, keeping the kettlebell locked out overhead. Lift your hips, sweep your left leg back to a half-kneeling position, and stand up. Reverse these steps carefully to return to the floor, then repeat on the other side.
