Instant Strength Training Strategies That Anyone Can Use

August 25, 2010 By admin Leave a Comment

Ever wondered how over the years there has been a surge of different strength training techniques that have come onto the market and then just faded away. Are you sick and tired of getting nowhere in the gym?

Well here we discuss the strength training strategies that will gain the maximum amount of muscle in the shortest time possible and have stood up to the test of time.

1. Training Frequency

The two main components of strength training are the intensity of the exercise and the recovery after the exercise. Infrequent, short, high intensity weight training sessions, followed by the required amount of time to recover and become stronger is what is needed to increase functional muscle size in the shortest period of time.

The latest research has repeatedly shown that muscles over-compensate (become stronger) up to a week after the previous workout, provided that the muscles are trained to failure.

Remember it’s not the training volume but the intensity and recuperation that are important when it comes to gains in strength and muscle.

2. Exercises Per Session

Tests under strict gym conditions have revealed that you’ve only got a limited amount of (readily available) energy to use for a weight training session. Blood tests on individuals have also revealed that blood sugar levels (available energy) drop dramatically after 20 to 30 minutes of high intensity training.

As you only have a short period of time to train before our blood sugar level drops, “Exercise Selection” is crucial. You have to use Multi-Joint or Compound movements, as these offer the most training stimulus for the available amount of time.

In other words, we can train many muscles simultaneously and thus use our energy more efficiently.

Performing three to four exercises with high intensity during a session are what most people are capable of. All the main structures of the body are worked hard during this time. Working on these big compound movements has a knock-on effect throughout the whole body; there is no need for specialization techniques or isolation movements.

The fact is, the whole body is worked hard, rest and recuperation is allowed to take place and at the next exercise session we push out a few more reps than before with the same weight, then we have gotten stronger i.e. more muscle.

3. Number of Sets per Exercise

After performing one complete set a compound exercise to total failure, it should be just about impossible to generate the same force and intensity for another complete set of the same exercise.

If you’re able to generate the same force and intensity for this second set then it’ll be pretty obvious that not enough effort has been put into the first set. Thus you’ll have to raise the intensity level you put out for the first set.

If you give the first set 100% effort and work the exercise hard to total failure (eg. you cannot move the bar after the last rep) then there will be not more requirement for further muscle stimulation on that specific exercise.

If you think that volume training (multiple sets) is more effective then you’re wrong! The latest research shows that single set training is as beneficial as multiple set training. Training one set will decrease the chances of over-training. It will also allow you to save more energy for other exercises required during the workout.

4. Number of Repetitions per Set

The development of muscle and strength is interrelated, it always has been. Strength training Sessions produce increases in strength that is equal to increases in functional muscle. (You’ll become stronger and grow muscle).

Cycling intensity through changes in repetitions and weight throughout a ten-week program is an effective way to maintain progression and avoid training plateaus (slumps in strength).

Repetitions can be cycled, the higher repetition range will stimulate the slow twitch muscle fibres and promote endurance. Moving further down the scale, the lower repetition range will activate the fast twitch muscle fibres and increase strength and muscle size.

Now its time to start putting these principles to work, Believe me once you start to apply these to your strength training workouts you will start to catapult your muscle gains like never before.

Gary Matthews is the author of the popular fitness eBooks Maximum Weight Loss and Maximum Weight Gain. Please visit http://www.maximumfitness.com right now for your ‘free’ muscle building e-course.

Filed Under: Weight training exercises Tagged With: Anyone, Instant, Strategies, Strength, That, Training

Get the Most Out of Your Strength Training Routine

August 23, 2010 By admin Leave a Comment

Good for you, you joined a gym or committed to a new fitness routine.  Chances are, you might not be able to afford your own personal trainer so you have to be your own cheerleader.  It is best to have a goal in mind with a specified plan for all things in life, especially exercising.  This article will introduce you to the fundamentals of a successful strength training routine.

Perform strength training exercises two times per week and incorporating every major muscle.  In case you forgot, they include: buttocks, thighs, calves, abs, lower back, upper chest, shoulders, and arms.  Always use the correct technique and if you are not sure, just ask a staff member or reference a web site.  Make sure you give yourself one hour of rest in between workouts or alternate consecutive days with upper body one day and lower body the next. This will help eliminate possible injuries and soreness which will bring your routine to a halt until you feel better. 

It is best to lift weights before aerobics to ensure you have enough energy left to finish your reps.   Your routine should leave you feeling more energized and wanting more.  Start a new one every 3-4 weeks to prevent your body from getting used to the same thing and work out different muscles.  Also, resting for a week every month or so can actually make you feel stronger when you start up your fitness routine again.  If you only workout twice a week then you should do strength training exercises each time. 

There is a common myth that you have to lose weight before weight training, but it’s not true.  Write down your exercises and goals on a piece of paper so you do not “forget” or drift away from your path to success!  Work out with a friend or make friends at the gym to motivate you.  Bring an Ipod or portable cd player with your favorite music to get you pumped up!  Most important of all, try to have fun!

 

Lyla Feldman writes articles about striving towards a healthy lifestyle. Some of her favorite passions include writing about energy drinks and natural sleep aids.

Filed Under: Weight training programs Tagged With: Most, Strength, Training, Your

Strength Training Series

August 22, 2010 By admin Leave a Comment

Normal 0

Get a complete physical checkup before you start a strength training program. You might have to modify or avoid weightlifting if you have muscle or joint problems, seizure disorders, heart disease, high blood pressure, previous injuries or any other physical condition with potential for danger.

 

Be sure to always integrate warm ups, stretching, and cooling down into your program. This will reduce your risk of injury by increasing your blood flow and prepping your muscles for the work they are about to do. Using the proper lifting form is important not only to work your muscles correctly, but also to prevent injury. Always do your exercises through a full range of motion in a slow, controlled manner.

 

Going to total muscle fatigue with a challenging weight is not a useful objective in your first few weeks. When trying a new lift or starting a new routine, the objective is to practice and perfect your technique, and to learn how to concentrate on the muscle you are exercising.

 

Proper breathing is essential in weightlifting. If you hold your breath while lifting a weight, you run the risk of raising your blood pressure and starving your brain of oxygen. You should try to exhale during the “positive,” or main exertion phase, and inhale during the “negative,” the phase in which you resist and come back slowly. If this becomes too confusing or takes away from your concentration on the lift, don’t worry about it just remember to breathe.

 

Strength training provides many important benefits that cannot be achieved by any other exercise or activity. However, when enjoying this great form of exercise, be sure to adhere to these precautions so that your program is not only effective, but safe as well. Good luck: I hope you enjoy all the wonderful benefits of a safe and effective strength training program. For more details visit http://www.soundbodytrainer.com/

 

 

Filed Under: Weight training programs Tagged With: Series, Strength, Training

Strength Training Versus Aerobics What is the Difference

August 22, 2010 By admin Leave a Comment

If you are looking for a total body workout, you want to combine strength training and aerobics. These are two very different types of exercise but the work together to turn your body into a finely tuned machine. Weight training will tone your muscles, making you stronger while aerobics will make your heart and lungs stronger, giving you more stamina while burning the fat. These two disciplines of exercise work best when you combine them with a sensible, sound nutritional plan. When you combine good nutrition, strength training and aerobics you can get the body you have always wanted.

Strength Training

Strength training is typically weight bearing exercise or resistance training. It does just what the title suggests, it builds strength. Weight lifting and exercise machines are examples of strength training devices. However, pilates and yoga can also be methods of strength training. You don’t necessarily have to hold free weights to use a machine to strength train. You can use the weight of your own body to provide resistance and increase your strength.

It is a good practice to strength train one set of muscles (such as the upper body) one day and another set (such as the lower body) the next. Most muscle groups need time to rest and recover after exercise. So while you can work out every day, you should work out different muscle groups each day to give worked muscles time to rest and repair. This will give you optimal results.

Aerobics

Aerobics is a cardio exercise that gets your heart rate up and keeps it up. This can be anything from walking to riding a bike. You can run on a treadmill or take an aerobics class. If it gets your heart rate up, it is an aerobic activity. You generally move a lot during aerobic exercise.

You can do aerobic exercises every day because they do not focus on specific muscle groups. Where strength training makes you strong, aerobics makes you lean. It also strengthens your heart and respiratory system, giving you increased stamina. With regular aerobic exercise, you will find that you can run faster and longer as well as perform better.

Interval Training

Interval training is a combination of weight training and aerobics and is attributed to effective weight loss and conditioning. During interval training, you do your regular weight training, but intersperse with brief spurts of aerobic exercise. For instance, you do a set of curls, then walk on the treadmill for five minutes. Next, you do a bench press and then ride a bike for seven minutes. In short, you do an aerobic activity such as jumping rope, walking on the treadmill, running or riding a bike for short bursts in between each set of weights or nautilis machines.

Interval training is very popular among athletes because it builds stamina and strength. With people who want to lose weight, it can bring about fantastic results. Interval training utilizes the best results of strength training and aerobics.

What is a Total Body Workout?

A total body workout involves both strength training and aerobic exercise so that your entire body is worked. You get the benefits of being stronger as well as having enhanced endurance. A typical total body workout consists of working one muscle group (such as the upper body) for thirty minutes or so a day three times a week – Monday, Wednesday and Friday, then the other muscle group (such as the lower body) for thirty minutes or so three times a week – Tuesday, Thursday and Saturday. Aerobic activity is practices every day for about thirty minutes. Some workouts differ in times, some go longer and some are shorter, but that is the basic total body workout.

Nutrition

If you are working your body with strength training and aerobics, you need to have the proper nutrition to fuel your body so that is can perform at an optimum level. You should eat plenty of fresh fruits and vegetables, whole grains and lean meats. You need a lot of protein to fuel your muscles, muscle growth and loss of fat. The various fruits and vegetables give you the vitamins and minerals that you need. Whole grains like brown rice and quinoa also offer protein, fiber and minerals. If you are training intensively you may find that you need nutritional supplements. This is very common for people who train vigorously.

There are specific differences between strength training and aerobics. Actually, these two types of exercise work together to form a total body workout. When you combine the two you will find that you body is stronger, leaner and have better stamina. If you want to tune your body to an optimal level, strength training and aerobic activity are the way to accomplish it.

Ron Godlewski has written many articles on health, wellness, and maintaining vitality as we manage our weight through lifestyle diets. You can read more about the importance of nutrition while strength training or doing aerobics in his articles library, and even receive your own complementary quart of a leading nutritional supplement.

Filed Under: Weight training exercises Tagged With: Aerobics, Difference, Strength, Training, Versus, What

Powerful Periodized Strength Training Basics For Volleyball

August 22, 2010 By admin Leave a Comment

Strength training dominates most athletes’ fitness and conditioning programs through out the year. In particular, volleyball players are well-known to have one of the highest levels of strength training dedication. These elite athletes realize the benefits of a proper periodized strength training program.


Volleyball pushes players to the extreme. Each athlete is expected to excel in explosive movements, vertical jumps, power hitting and intense serves. The position rotation in volleyball signifies the definite need for comprehensive players. Being a great blocker is a huge plus, but volleyball thrives off of all-around spectacular athletes. Strength training is a massive component to any elite athlete.


Strength training for volleyball requires the knowledge of periodization. Periodization means changing one or more variables within your strength training program on a regular and consistent basis. These variables can include the exercise, the frequency of lifting, the intensity of lifting, or the method of lifting.


Volleyball players, as well as most other athletes, work on a yearly periodization schedule. They break their year down into 4 distinct segments or cycles. Each new segment means they should change their strength training program to match that cycle’s goals.


The four segments can be broken down into the off-season, the pre-season, the in-season, and the post-season. Each season has unique goals and a unique strength training program. Athletes allow time for resting, building strength and building sport specific functions before the start of the official game season.


The off-season’s goal is to build power and strength. The off-season utilizes power exercises and higher weights to increase muscle size and strength. Typically, the strength training program is most intense during the off-season. Athletes invest a lot of time to their basic fitness foundation.


The pre-season focuses on actual sport specific functions. Squatting, jumping, lateral stepping, hitting and spiking are all common volleyball movements. The pre-season volleyball strength training routine is less intense than the off-season. The goal is to maintain that strength and power, but to perfect sport specific movements. Most of the routine is dedicated to mock volleyball games and drills.


The in-season purely focuses on maintaining the off and pre-season’s goals. The off-season built power and the pre-season put that power to use. Athletes enjoy the fruits of their labor during the in-season. The spike that flies past the opponent’s head and drills into the floor is proof that strength training for volleyball works.


The post-season’s goals are about relaxation and repair. This is a time of year that includes low intensity workouts. The goal is to allow the body to heal after grueling months of high intensity workouts. These few weeks of rest and low intensity strength training and cardio bring the entire training year to a close. The post-season delivers a skilled and healed athlete to begin the off-season strength and power building again.


Off-season ~ Pre-season ~ In-season ~ Post-season ~ Repeat


Regardless of the season, a few things remain constant. Volleyball players should always perform one or more exercises for each muscle group. Each exercise should be performed through a full ROM (range of motion), and each strength training routine should steer towards sport specific movements.


Strength training for volleyball players is an essential and organic component of their fitness and conditioning program. Strength training delivers the edge that all athletes need to succeed. Periodization is necessary in all strength training programs. Volleyball and other sports have taught us the importance of a proper fitness routine based on specific goals.

Lynn VanDyke is the proud owner of http://www.strength-training-woman.com/.  She is a certified personal trainer, yoga instructor and nutritionist. Her site is quickly becoming an essential strength training destination.

Filed Under: Weight training programs Tagged With: Basics, Periodized, Powerful, Strength, Training, Volleyball

The forced recruitment of strength training into their weight loss goals

August 20, 2010 By admin Leave a Comment

Working out is one of the most important factors when it comes to creating a diet and exercise. Losing weight is not the only goal of a fitness plan, men and women appreciated the idea of creating a physical tonic and inflating the size of their muscles. You can see what happens when you implement resistance training into your exercise routine.

When you start a weight loss routine and want to maximize weight loss and increased fat mass to rotate freely lifting or cardio exercises weight. But the point where they have lost a decent amount of weight, you should consider toning and strengthening muscles. Generally, the strength training that the resistance used to increase muscle mass you have is.There may come a time when half of your exercise program where you think it’s a good idea to incorporate strength training into your program. It is very easy to do, everything you need to do is go to a gym, somewhere.

If you’re not sure where to start, you can always ask one of the trainers on staff to advise and lend a hand. Trainers are an excellent source of information, and on various machines, and the best ways to talk to achieve the desired results.

By using the machines correctly is very important also, and a coach can tell you how to drive safely and exercise equipment. Often people who use to use the unit before a different starting point and more or less weight is good for you if you know how you wish to modify equipment.

It is important to remember that if you start to add muscle to your body, you are also additional weight because muscle weighs. So, if you lose muscle your body can not immediately add pounds. However, if you use a scale of fat, so you can see that in reality not add fat rather than lean body mass.

There are training programs that you can start your strength and endurance. The point here is to allow you to lose weight while at the same time, the sculpture different parts of the body. Increased muscle mass is based on a higher metabolism and burn more fat, even if you do your strength training.

Almost all of Hollywood stars has a weakened body, and is in shape. The two celebrities, men and women have to work with them to the coaches and the shape of their body parts as thin, beautiful.

You can take strength training into your workout, simply by small handles while running or cycling. For a period, you can gradually the weights used.

You can also use other things such as your marketing instead of a cart or do bear their children, while in the fresh air. If you need further suggestions, you can always read books over the year. The videos are another great source of information on many different types of exercises in the diet.

Books and videos, you find ways they can exercise with ease at home or near your home, without ever set foot in a gym. Many people find Pilates to work incredibly well, to show his strength.

If the objective is less weight and a lot of the tonic, there are many ways you can get it. Remember to go slowly at first and work your way up to more training. Note that the driving force of the resistance must be goals that are actually able to achieve without too much stress.

 

Click http://www.weightlossexperiences.com to get your FREE report “Natural Weight Loss Revealed”.

Over 5,000+ people have already verified this is an effective weight loss experience.

 

Filed Under: Weight training Tagged With: forced, Into, recruitment, Strength, Their, Training

Strength Training 2 Exercises For Stronger Core Muscles

August 20, 2010 By admin Leave a Comment

Strength training should be a very important part of any exercise training program. Many people focus on one type of exercise whether it be running or weight lifting however, doing one creates and imbalance in the body. To balance the body you should incorporate both strength training and cardiovascular exercises into your fitness regime. Strength training is important because it builds your muscles and makes them stronger. This plays an important role in maximising the movement of the body as well as preventing injury through physical exertion. 
One of the most important key muscle groups are your core muscles or abdominals. These muscles are located around your mid section and play a vital role in stabilising the body especially the pelvic and spinal area. A strong core area will ensure your body moves with optimum power and effectiveness during exercise routines. Strong ab muscles are also less prone to injury when lifting heavy weights. Your core muscles are in some way always working when you are moving your body. You do not have to strengthen your core muscles by lifting weights. In certain exercises it does not require any movement to strengthen these groups of muscles. By developing a strong core base you will be able to exercise more effectively and efficiently. 
These two abdominal exercises are very simple to do. You also do not require any expensive training equipment as all you need is your body, gravity and a flat surface.

The Leg Extension Plank

This is a more challenging variation of the basic plank exercise. To begin the exercise lie flat down on a yoga mat. Place your elbows below your shoulders and have your forearms pointing straight ahead with both hands grasped together. Raise your belly button towards your spine so that your whole body is raised and supported by both forearms and the toes of each foot. Raise one leg upwards in to the air ensuring your back remains straight. Lower the leg and raise the other. Try and keep your body as stable as you can.

The Side Plank

This variation of the plank has you lying on your side. Your body weight is supported by the lower elbow. Ensure your body remains in a straight line. Begin to raise your body upwards until the weight of your body is resting on your lower foot and elbow. Your other arm can be placed flat along the side or if you like a further challenge you can raise straight it in the air. 
If you have any medical condition or injury then always consult a doctor or physician for advice before doing any new type of exercise.

 

Sarah Woodbridge has been writing articles for over 2 years on subjects he cares greatly about. Check out his new website that discusses rear facing pushchairs and double pushchairs products and accessories.

Filed Under: Weight training Tagged With: Core, Exercises, Muscles, Strength, Stronger, Training

Resistance Training Strength Training for Yesterday Today and Tomorrow

August 18, 2010 By admin Leave a Comment

Resistance Training – Strength Training for Yesterday Today and Tomorrow

There was a time, in the not-too distant past, that many people associated “exercise” with aerobic exercises only.  Aerobic exercise uses large muscles groups, in a rhythmic fashion over an extended period of time.  Running, cycling, swimming and the like, enhance cardiorespiratory fitness, while strengthening the heart and lungs. 

 Consistent retesting of athletes cardiorespiratory fitness by a number of researchers, proved that aerobic exercise could enhance and maintain cardiorespiratory fitness, but without strength training program, the participants became weaker by the year.

 In the early nineties, the American College of Sports Medicine amended its aerobic exercise recommendations to include resistance training.  That recommendation remains and includes:  resistance training twice a week, utilizing all the major muscle groups, for two sets at between 8 – 12 repetitions. This regimen has been proven to increase muscular strength and maintain it.

 Many adults begin losing muscle tissue and gaining body fat in their thirties, particularly if they’re inactive. Increased muscle strength provides many benefits, not the least of is, the ability to perform your day-to-day activities more easily.  Simple tasks like lifting grocery bags, shoveling show, or even lifting your children or grandchildren, will be easier.

 Resistance training, by definition, is the process of challenging a skeletal muscle with an unaccustomed stimulus (load), so that certain muscle tissue adaptations occur.  Resistance training results in increased muscle force, strength, and often increased muscle mass.  Generally, resistance training should be rhythmical, controlled, performed at slow to moderate speed, and involve a full range of motion. 

 Resistance training can be performed in many ways, from utilizing one’s own body weight calisthenics to more complex selectorized machines.  Machine-based training provides a high degree of safety and ease, in terms of establishing to correct technique to work the desired group.  Conversely, free weights are relatively inexpensive, easily accessible, and may provide additional beneficial adaptations for coordination and balance.  Additionally, dynamic weight training techniques can be utilized, to more closely mirror our activities of daily living, thereby strengthening the exact muscle groups we utilize in our daily life.

 A program for general overall strength development will be very different than a resistance program designed specifically to enhance a sports skill.   A properly-designed strength training program should be designed to address your particular objectives.   From lifting children, carrying groceries or driving a golf ball farther, a properly designed strength training program can assist each of us with the activities we must, or like to do.

 For people who are already active, an equally important benefit is injury prevention.  Many musculoskeletal injuries, especially those related to routine exercise, are due in part to muscle weakness, and imbalances, as well as joint instability, which strength training may correct.

 It never too late!  Various research studies have quantified and documented how extremely effective strength training can be.  Strength increases of 80% and higher, have been documented in participants of 80 and 90 years of age.  Just think what two sessions a week in a variety of resistance training activities can do for you.

 We absolutely know it’s never too late to get stronger.

 So, what are you waiting for?

Gregory Camp is a Director of Wellness, with 30 years experience in health/ fitness/ wellness with a large non-profit healthcare system in the state of Florida. Would you like to learn about a weight loss program that is safe and effective? Learn how to dramatically improve your body imagine and lose the weight that you have always wanted.
www.fitnessishealth.com

Filed Under: Weight training programs Tagged With: Resistance, Strength, Today, Training, Yesterday

Combining Strength Training and Diet to Lose Weight Safely and Steadily

August 18, 2010 By admin Leave a Comment

People who go on a diet do so for a few main reasons: to lose weight, to improve their overall well-being or both. Many people who diet for weight loss fail to lose weight or, if they do lose, fail to maintain the weight they lost.

As any fitness expert will tell you, losing weight comes down to two main factors: consuming less calories and exercising. This is so true that if someone significantly increases the amount of exercise they do but maintains the same caloric intake, they will almost certainly lose weight anyway. Forget all that you’ve heard about fad dieting – the safest and smartest way to lose weight is through combining diet with exercise.

One of the best forms of exercise to perform if you are trying to lose weight is strength training. Contrary to what you may think, strength training may be more important than aerobic exercise for weight loss because although it increases muscle tissue, strength training burns more fat than aerobic exercise. Of course, this is not to say that people who are overweight should not perform aerobic exercise – as aerobic exercise has its place in any exercise routine. However, strength training should also be included in your routine as well.

Many people – particularly women, shy away from strength training exercise as they think that strength training will cause them to “bulk up” and look unnatural. The image that many people have about strength training is probably an unrealistic one for most people. Unless you are a serious bodybuilder, you will probably not gain the amount of muscles mass that most bodybuilders have. It is important to emphasize, therefore, that if you are trying to lose weight, strength training exercise will help you to maintain the lean muscle mass that you already have underneath your body fat while you are in the process of losing weight. In the end what you will have is a greater proportion of lean body mass to body fat. This means you will be thinner but you will have the muscle and strength that you had when you were overweight.

Unfortunately, many people who go on rapid weight loss programs will usually lose a good deal of their muscle mass along with the fat they lose. It’s important to note that a significant loss of muscle mass can lead not only to lowered metabolism and a loss of bone density as well.

Conversely, strength training exercise will not only speed up the rate at which you lose weight, it has numerous other health benefits as well, including:

1) Builds and strengthens your bones – which protects you from osteoporosis

2) Increases your endurance – giving you more energy for your activities

3) Tones and sculpts your muscles – giving you a better looking physique

4) Increases your self-confidence – the better you look the better you feel!

If you are considering beginning a strength training program, don’t think, however, that you need to workout in a gym for hours at a time to get the benefit that strength training offers. Significant benefits can be gotten with consistent workouts lasting about 30 minutes each time and performed 2 -3 times per week. An easy way to begin is to train with simple weights in your home.

The most important thing you will need to keep in mind about weight loss is if you want to lose weight effectively and keep it off, including some form of strength training exercise in your routine is essential not only to your overall weight loss program but also to your general health and well-being and the way that you age as well.

Furthermore, by combining strength training exercise and taking full control of your eating habits, you will begin to lose weight the best way possible – safely and steadily.

Patricia has been interested in health and fitness since the early 70’s and takes a no nonsense approach to weight loss
Strength Training & Fitness
Filed Under: Weight training programs Tagged With: Combining, Diet, Lose, Strength, Training, Weight

Fitness Training 2 Effective Strength Training Exercises

August 16, 2010 By admin Leave a Comment

Strength building exercises should be an important part of your exercise program. Many people tend to focus on one type of exercise for example, running which is good for your cardiovascular health however running does not build strength or your muscles. Strength training is very important to the functioning and movement of the body. It should be performed in conjunction with cardio workouts to provide you with an all round and balanced training program.

The two lower body exercises discussed in this article will focus on building strength in your leg muscles. This will focus on the glutes, quads and your hamstrings muscles. The exercises will also focus on the inside thighs and hip to help improve your balance. The great thing about these two exercises is that you can do them in the comfort of your own home. You do not need any expensive gym fees are exercise equipment. All you need is your spare time, gravity and your own body weight.

Forward Lunge
To begin the exercise place your feet firmly together. Then lunge in a forward motion. Let your back knee move downwards towards the surface of the floor but ensure it does not touch the surface. With the leg that is lunging forward bend that knee until it is aligned with your ankle. At this point pause and push backwards from the heel of your foot to the starting position. Swap over to the other leg and repeat the same movement.

The Backward Lunge
This variation of the lunge is easier to do than the first exercise as it puts less pressure on your knees. Begin the exercise with both of your feet together and lunge backwards with your right leg. At the same time let your right knee move towards the direction of the ground, bend the left knee so that it is positioned above the left ankle. At this point pause and then push upwards from your heel of your foot and return to the standing position. You can do the same lunging movement with the left leg. Begin with ten reps and build the number of reps as your lower body strength increases. Focus on getting the technique right first.

Before you do any exercises make sure your do warm exercises firsts. This should include stretching the lower leg muscles. If you have any medical condition or injury then always consult a doctor or physician for advice before doing any new type of exercises.

With over 2 years exeperince writing articles, Calvin Dorchester writes only about subjects that he is passionate about. As a fan of everything hi tec, he has a new site which provides information about laser printer scanner products including the canon laser printer scanner.

Filed Under: Weight training exercises Tagged With: Effective, Exercises, Fitness, Strength, Training
« Older Posts