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At the Center for Movement Challenges, we believe in the power of movement to transform lives, particularly for those living with Parkinson's disease. We make a difference every day. For over a decade we have successfully provided innovative programs, compassionate care, and a supportive community to help individuals regain strength, independence, and hope. From specialized exercise classes, to tele-health, to personalized therapies and emotional support, we empower people nationwide to face the challenges of Parkinson's with resilience and confidence. Our classes are accessible in-person, live virtual and online, with the reach of ANYTIME, ANYWHERE, FOR EVERYONE!

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Optimizing
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Tabata Workout with Coach McKenzie
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Tabata Workout with Coach McKenzie

Focused on High-Intensity Intervals and Functional Movements for Improved Mobility

Video notes
Welcome to another session of "Optimizing Exercise" with Coach McKenzie from CenterForMovementChallenges.org. Today's workout focuses on Tabata-style exercises—alternating between intervals of activity and rest. The aim is to enhance mobility, coordination, and strength through structured exercises performed in a seated position for safety and accessibility.

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Warm-Up

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The warm-up prepares the body for the main workout by gently increasing heart rate, improving joint mobility, and activating major muscle groups:

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  1. Seated Cat-Camel:
    • Sit at the edge of your chair with feet wide apart.
    • Arch your back by squeezing shoulder blades, lifting your chest, and looking upward.
    • Reverse the movement by rounding your back, tucking your chin, and bringing your shoulders forward.
    • Repeat several times to increase spinal flexibility.
  2. Arm Circles and Neck Rolls:
    • Extend arms to the side in a "T" shape.
    • Rotate arms in large forward and backward circles, focusing on shoulder mobility.
    • Follow with gentle neck rolls clockwise and counterclockwise, aligning movement with your breathing.
  3. Marching and Rocking Movements:
    • Lift one knee at a time as if marching in place, ensuring deliberate, stomping movements to activate leg muscles.
    • Transition to rocking between lifting your toes and your heels for ankle and lower leg engagement.

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Main Workout: Tabata-Style Intervals

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Each exercise is performed in 20-second active intervals, followed by 10 seconds of rest. Coach McKenzie emphasizes big, powerful movements to maximize engagement.

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  1. Opposite Hand to Knee Marches:
    • Raise your right knee and touch it with your left hand while stomping the ground as you lower your foot.
    • Alternate sides with high, deliberate movements to improve coordination, balance, and core strength.
  2. Lateral Steps:
    • Step your right foot out wide, then bring it back to the center. Repeat on the left side.
    • Incorporate large arm motions and deliberate stomping to strengthen lower-body muscles and improve lateral movement.
  3. Seated Jumping Jacks:
    • Extend both arms and legs outward simultaneously, then return them to the center.
    • If needed, modify by moving one side at a time. This exercise increases heart rate and strengthens the arms and legs.
  4. Power Twists:
    • Begin with arms extended to the sides in a "T" shape.
    • Twist your torso, bringing both hands together to clap in front of your body, then return to the starting position.
    • Alternate sides, pivoting your feet to enhance the range of motion and engage your core.

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Cool Down

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The cool-down focuses on controlled breathing and gentle stretches to relax the muscles and reset the body:

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  1. Breathing Exercises:
    • Inhale deeply through the nose ("smell the roses") and exhale slowly through the mouth ("blow out the candles"). Repeat five times to calm your nervous system.
  2. Seated Hamstring Stretches:
    • Extend one leg forward with the heel on the ground and toes pointed upward.
    • Lean forward gently to stretch the back of the leg, reaching for your toes if possible. Switch sides.
  3. Wide-Leg Forward Bend:
    • Sit with feet wide apart and slowly lean forward, reaching toward the ground. Use your elbows on your thighs for support if needed.
  4. Shoulder Rolls and Trunk Stretches:
    • Roll shoulders forward and backward, bringing them up to your ears and then down.
    • Stretch the sides of your torso by reaching one arm overhead and leaning to the opposite side. Alternate sides for an even stretch.

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Key takeaways

  • Tabata intervals blend high intensity with rest to boost fitness effectively.
  • Focus on balance and precision to improve functional movement.
  • A comprehensive cool-down promotes recovery and reduces stiffness.
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