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Tone that tush!
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Strength Training
"Here are some great exercises to work out and firm your lower half:
1- Squats- One of the best exercises you can do for your hips, butt and thighs. There are many different types of squats, one is the chair squat. Stand with feet hip-width apart and squat, keeping back straight, abs in and knees behind your toes. Let your butt lightly touch chair and squeeze butt to stand up. Repeat for 2-3 sets of 8-12 reps and add weights for more intensity.
2- Lunges- They are a challenging exercise because they work so many muscles at the same time. On the front leg you will work the glutes and hamstrings and on the back leg you will work the quads and calves. What's nice about lunges is that there are a variety to choose from such as:
Side to Side Lunges
Reverse lunges
Front lunges
Walking lunges
Wheel lunges (front, side, reverse)
You can also elevate the back foot on a step or platform to really challenge both legs.
3- Step ups- Simply place one foot on a step or platform and push through the heel onto the step. This is an excellent exercise for the glutes. The other key to making this move work is to concentrate all your weight on the stepping leg. In other words, lower down gently, barely touching the toes of the other leg to the ground. You'll really feel this when you take it slow.
4. Hip Extensions- Targets the largest muscle in the body: the gluteus maximus.
For this move, you can hold a dumbbell behind the knee or use ankle weights for added intensity. Another interesting variation is to lie with your hips and torso supported by a ball, hands on the floor, and bend the knees. Then squeeze the glutes to send the feet straight up to the ceiling.
5. One-Legged Deadlifts- Great for your hamstrings, butt and lower back. To do this move, take the left leg back just a bit, lightly resting on the toe. With the weights in front of the thighs, tip from the hips and lower the weights as low as your flexibility allows. Keep your back flat or with a natural arch and make sure you keep the abs contracted to protect the back. Squeeze the glutes of the working leg to raise back up. Do 2-3 sets of 8-12 reps.
6. Biking- Riding a bike is great for your heart and it also targets almost every muscle in your hips, thighs and butt. You can also try Spinning at the gym.
7. Running- Really works your butt, especially when you add a few hills to your regular running route.
8. Kickboxing- Controlled kicks work your hips, thighs and butt while complex combinations that include punches will target your abs to make them stronger. A 140-lb woman will burn up to 500 calories with 45 minutes of kickboxing."
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created by
jillybean
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saved on 5/23/2008
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5
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27.6
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100 %
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Ten Tips For Runners
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Endurance
"I posted this as a comment to the Runner's United group, but thought it would be useful for others.
This is a small collection of tips & techniques that I use based on various research I've done over the last couple of years. When I started running semi-seriously, I was probably around a solid 9 min/mi and using these techniques I've gotten to the point where I can do a 6:30 min/mi for about 6 miles - after that I creep up to an average 7:30 to 7:45 min/mi for the rest...
1. Make sure you have the right shoes.
2. Focus on good running form (including being "mindful" and recognizing your "ebb and flow" - hehe see my other tips).
3. Do lots of cross training, including strength training and cardio.
4. Know what to drink and when to drink it.
5. Rotate between these types of runs: sprints/intervals, short/medium runs at 110% pace, long runs at whatever pace (going for endurance)
6. Find challenging routes that include hills and possibly some trail running.
7. Don't run two days in a row ('cause I want to save my knees for later - you youngsters can do as much as you like - but you will pay for it later! ;)
8. Always sprint at the end of a run, for 100 yards or more.
9. Always warm down, e.g. walk for 100 yards after your sprint.
10. Bring your iPod ;) Unless you run with a partner - if that's the case run with someone faster and try to keep up!
That's enough for now. I'd be interested in tips from others as well. Happy running!!"
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created by
plucky
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saved on 4/7/2008
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5
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31.3
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100 %
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Drink up Everyone
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General/Other
"Do not depend on thirst as a signal to avoid dehydration! Your body's drive to drink is not nearly as powerful as its drive to eat, and the thirst mechanism is even less powerful during exercise. Therefore, you must plan to drink early and often.
How Much Should You Drink?
Follow these guidelines: Before exercise: Drink one to two cups (eight to 16 ounces) of fluid two hours before exercise to make sure you are well hydrated. Then drink another one-half to one cup immediately before exercise.
During exercise: Drink one-half to one cup every 15 to 20 minutes during exercise. Although this might seem tough at first, once you schedule it into your regular training routine, you will quickly adapt to having fluid in your stomach. In fact, the fuller your stomach is, the faster it will empty.
After exercise: Replace any fluid you have lost. Drink two cups of fluid for every pound of body weight you lose during exercise.
In hot, humid weather, you need to drink more than usual. (But do not forget that dehydration also occurs during cold weather exercise--your body temperature rises, and you still lose water through perspiration and respiration.)
What Should You Drink?
Should you just reach for the water bottle when you need to hydrate, or are sports drinks better? The answer to this question depends on how much and how hard you exercise--and how much you like water!
The ideal fluid replacement beverage should encourage fluid consumption and promote fluid absorption. If you exercise less than one hour, water should be fine. If you exercise longer than one hour, the fluid should also supply energy to your working muscles. In this case, drink about two to four cups per hour of fluids with carbohydrate concentrations of from 4 to 8 percent. (Most sports drinks fall in this range.)
What about the sodium in most sports drinks? The average exerciser does not need to replace sodium or other electrolytes during exercise. Even well trained marathoners will reserve enough sodium to complete a competition. After heavy exercise, however, it is best to eat a meal that contains some sodium to replace what you may have lost. Follow your cravings--do not worry about restricting the sodium in your food immediately after running a marathon.
If you are participating in an ultra-endurance event that lasts four hours or more, you should consume a sports drink that contains sodium. Fifty to 120 milligrams consumed during exercise should be sufficient. (Sodium content in sports drinks can range from eight to 116 milligrams. Read the label.)
If you are just an average exerciser, you might think sodium in drinks is just a waste. However, sodium may play a different role for you. Sodium helps your body absorb fluid, and along with sugar, sodium may enhance a drink's taste, which can encourage you to drink more.
Therefore, if you are an avid water drinker, you will benefit little from using a sports drink unless you are exercising for at least o"... read entire tip
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water, hydration
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created by
Mitch
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saved on 3/17/2008
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3
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15
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Flex between sets to improve Definition
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Strength Training
"Many people do mini stretches in between sets, but many lifters aren't aware of how flexing in between sets can help as well. Flexing your muscles (flex them hard) can actually help you create more muscle definition. This helps keep the pump and helps flush out the muscles from build up such as lactic acid. Isotension also helps to add definition to your muscles. I'm not saying to stand there in front of the mirror posing in flex mode, but give an un-noticeable flex in between sets and it will give you a small edge.
Submit Your Own Fitness Tip, Sign up for FitConnect.com's Free Fitness Community
http://www.fitconnect.com/SignUpLogin.aspx"
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isotension, flexing, muscle definition
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created by
ryan
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saved on 3/7/2008
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3
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133.7
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Work large muscles first
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Strength Training
"If working more than one muscle a day, exercise large muscles before smaller ones. When working the chest, back, or shoulders you are actually working groups of muscles. Working from large to small is more efficient. For example, you should do bench presses for the chest area before doing an exercise that isolates the triceps."
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rountines, muscles
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created by
Mitch
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saved on 2/6/2008
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5
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38.5
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100 %
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