Monday, December 14, 2009
Ab Work
Will I get more out of sit-ups and crunches if I do them when my muscles are
worked or do I give it a days break in between?
Also, is it best to do as many as you can at once or small amounts throughout the day?
This is such a great question! Within any form of exercise the rule of thumb should always be less is best and adding compound moves to your workout will give you better results.
Your body has three distinct energy systems to supply your muscles with ATP (adenosine triphosphate), which is a high-energy compound found in all cells that directly fuels muscular work.
The three energy systems are:
The ATP-CP system which is for short (10 seconds), powerful, and intense bursts of energy. This energy system fuels your body to get it moving. If you keep moving your body will need it's second energy system to kick in which is...
The Anaerobic system. This system fuels your body for a slightly longer duration (up to 2 min.) Your Anaerobic or Lactic Acid system operates without the need for oxygen, your body at this point will be using the glycogen already stored in your muscles. Using this system will create the "burn" you feel when pushing your muscles. If you continue on with your workout, your body will move into the third and final energy system...
The Aerobic system. This system will use everything you have stored in the body; carbohydrates, fat, and protein to replenish and fuel your workout. The Aerobic system needs oxygen. When you reach the point where you are breathing hard, you are now operating at an aerobic level.
The trick to an effective and superior workout is to 'confuse' your muscles; keeping them in a state where they are pulling from every energy supply source available to them to keep up with you.
When you are working at an aerobic level, your body is working hard to replenish and restore glycogen levels so that you have the fuel to continue. When you consume glucose (carbohydrates) your body converts it to glycogen and stores it throughout your body.
****Carbohydrates are the only fuel your brain will use. It does not run on protein or fat. Not consuming carbs will leave you feeling swirly and hungry.
****Simple Carbohydrates such as refined sugar in candy and processed foods supply very little long term energy because they are broken down and used quickly. The sugars in fruit are simple sugars with the difference being that they offer fiber and vitamins which will satisfy your bodies needs. Using a protein such as peanut butter with an apple will leave you feeling satisfied for longer and will give you more energy to work with than if you consumed the apple alone.
****Complex Carbohydrates, unrefined grains are the best choice because they offer the fiber your body needs as well as a sugar that offers more energy and stability.
****When you consume to much of either carbohydrate whether it be simple or a healthier complex one, your body has specific needs, when those needs are meet it will take all the excess sugars, turn them into fat cells and stick them where ever it can for future use. Your bodies goal is only to keep itself fueled. If you put to much fuel in it will save it for later, just in case. Add in excess protein and fat when you are already sufficiently fueled, that to will instantly convert into fat and put into storage.
When you are working out and you have reached an aerobic state your body will pull energy from where ever it can find it. If you are working your abs, your body might be fueling those muscles from the fat storage in your hips! Your body will create the energy it needs to keep up with your demands in the most effective way possible.
Isolating specific muscles is important work but it also needs to be combined with other movements for the best results. If you are working a particular muscle the same way over and over, it will get comfortable and gains will take longer to reach. If you work a particular muscle while demanding it to do other things as well, it will work harder and the gains will be quicker.
Overworking a muscle group provides no extra results. Your muscle gains are caused from working a muscle to fatigue, then letting it rest so that it may heal. The healing process is where your gains are created, the gains are not created during the actual workout. The healing process takes 24-48 hours. If you work a muscle group to fatigue, let it rest and then repeat, you will see the benefit of your work. The one and only muscle that offers a positive gain to working in short bursts many times a day is your heart. Providing your heart short bursts of aerobic (must reach a level of heavy breathing) energy through out the day will lead to great improvement in your cardiovascular health. All other muscles need only intense, short and effective work and rest to see improvements in muscle tone.
Finally back to our original question regarding ab work!
Your abs are one of your main powerhouse (core) muscle groups. The muscles of the abdominal wall are:
Rectus Abdominis, External Oblique Abdominal, Internal Oblique Abdominal, Transverse Abdominis, and Quadratus Lumborum! Every time you move and breathe your abs are working. Our abs are a very deep, layered muscle group.
Your body will store excess sugar in your belly area because we have natural pouches located there just for that purpose!
The absolute best way to work your abs is to combine many movements that will target its many layers.
Working aerobically targets your abs because your obliques are attached to your rib cage so when your lungs are expanding and contracting due to the aerobic state your body is in, the abs are working hard as well.
Crunches on the ball are superior because your lower back is supported, you are using your ab muscles to keep yourself stabilized on the ball and the lengthening back onto the ball after your crunch is more work for the muscles.
Any and all combo moves (front kicks, back kicks, side kicks, french press w/ squat) are working several different layers of ab muscle at once & in combination, bringing fantastic gains to the ab group.
There are many myths regarding abdominal work, the old sit up on the floor is really old school and not very beneficial to many of us due to the strain it puts on other parts of the body. Working a crunch is targeted and specific, bringing greater gains, working crunches along with other combination movements that bring all ab muscles into play, and working them to fatigue, will bring ultimate gains.
Over the next few weeks I will continue to add in intense and productive ab work. The workout we are currently using is targeting the deep core ab muscles that will form a solid base for future increases.
Tamra
worked or do I give it a days break in between?
Also, is it best to do as many as you can at once or small amounts throughout the day?
This is such a great question! Within any form of exercise the rule of thumb should always be less is best and adding compound moves to your workout will give you better results.
Your body has three distinct energy systems to supply your muscles with ATP (adenosine triphosphate), which is a high-energy compound found in all cells that directly fuels muscular work.
The three energy systems are:
The ATP-CP system which is for short (10 seconds), powerful, and intense bursts of energy. This energy system fuels your body to get it moving. If you keep moving your body will need it's second energy system to kick in which is...
The Anaerobic system. This system fuels your body for a slightly longer duration (up to 2 min.) Your Anaerobic or Lactic Acid system operates without the need for oxygen, your body at this point will be using the glycogen already stored in your muscles. Using this system will create the "burn" you feel when pushing your muscles. If you continue on with your workout, your body will move into the third and final energy system...
The Aerobic system. This system will use everything you have stored in the body; carbohydrates, fat, and protein to replenish and fuel your workout. The Aerobic system needs oxygen. When you reach the point where you are breathing hard, you are now operating at an aerobic level.
The trick to an effective and superior workout is to 'confuse' your muscles; keeping them in a state where they are pulling from every energy supply source available to them to keep up with you.
When you are working at an aerobic level, your body is working hard to replenish and restore glycogen levels so that you have the fuel to continue. When you consume glucose (carbohydrates) your body converts it to glycogen and stores it throughout your body.
****Carbohydrates are the only fuel your brain will use. It does not run on protein or fat. Not consuming carbs will leave you feeling swirly and hungry.
****Simple Carbohydrates such as refined sugar in candy and processed foods supply very little long term energy because they are broken down and used quickly. The sugars in fruit are simple sugars with the difference being that they offer fiber and vitamins which will satisfy your bodies needs. Using a protein such as peanut butter with an apple will leave you feeling satisfied for longer and will give you more energy to work with than if you consumed the apple alone.
****Complex Carbohydrates, unrefined grains are the best choice because they offer the fiber your body needs as well as a sugar that offers more energy and stability.
****When you consume to much of either carbohydrate whether it be simple or a healthier complex one, your body has specific needs, when those needs are meet it will take all the excess sugars, turn them into fat cells and stick them where ever it can for future use. Your bodies goal is only to keep itself fueled. If you put to much fuel in it will save it for later, just in case. Add in excess protein and fat when you are already sufficiently fueled, that to will instantly convert into fat and put into storage.
When you are working out and you have reached an aerobic state your body will pull energy from where ever it can find it. If you are working your abs, your body might be fueling those muscles from the fat storage in your hips! Your body will create the energy it needs to keep up with your demands in the most effective way possible.
Isolating specific muscles is important work but it also needs to be combined with other movements for the best results. If you are working a particular muscle the same way over and over, it will get comfortable and gains will take longer to reach. If you work a particular muscle while demanding it to do other things as well, it will work harder and the gains will be quicker.
Overworking a muscle group provides no extra results. Your muscle gains are caused from working a muscle to fatigue, then letting it rest so that it may heal. The healing process is where your gains are created, the gains are not created during the actual workout. The healing process takes 24-48 hours. If you work a muscle group to fatigue, let it rest and then repeat, you will see the benefit of your work. The one and only muscle that offers a positive gain to working in short bursts many times a day is your heart. Providing your heart short bursts of aerobic (must reach a level of heavy breathing) energy through out the day will lead to great improvement in your cardiovascular health. All other muscles need only intense, short and effective work and rest to see improvements in muscle tone.
Finally back to our original question regarding ab work!
Your abs are one of your main powerhouse (core) muscle groups. The muscles of the abdominal wall are:
Rectus Abdominis, External Oblique Abdominal, Internal Oblique Abdominal, Transverse Abdominis, and Quadratus Lumborum! Every time you move and breathe your abs are working. Our abs are a very deep, layered muscle group.
Your body will store excess sugar in your belly area because we have natural pouches located there just for that purpose!
The absolute best way to work your abs is to combine many movements that will target its many layers.
Working aerobically targets your abs because your obliques are attached to your rib cage so when your lungs are expanding and contracting due to the aerobic state your body is in, the abs are working hard as well.
Crunches on the ball are superior because your lower back is supported, you are using your ab muscles to keep yourself stabilized on the ball and the lengthening back onto the ball after your crunch is more work for the muscles.
Any and all combo moves (front kicks, back kicks, side kicks, french press w/ squat) are working several different layers of ab muscle at once & in combination, bringing fantastic gains to the ab group.
There are many myths regarding abdominal work, the old sit up on the floor is really old school and not very beneficial to many of us due to the strain it puts on other parts of the body. Working a crunch is targeted and specific, bringing greater gains, working crunches along with other combination movements that bring all ab muscles into play, and working them to fatigue, will bring ultimate gains.
Over the next few weeks I will continue to add in intense and productive ab work. The workout we are currently using is targeting the deep core ab muscles that will form a solid base for future increases.
Tamra
Mom's Workout Week 4 - Week 8
The next 4 week block includes new equipment and new techniques! You'll be working quick cardio bursts, deep core work and isometric exercises which will certainly confuse any muscle just getting comfortable with the old routine!
This 4 week block includes 12 stations. Each station has 2 exercises (still one minute each) you'll work at each station for 2 minutes. Every 4th station is a blast of cardio!
Station 1: 2 min Cardio Blast
Front Heel Tap
Start with feet together and your hands down.
Take one foot and tap the heel out in front of you.
Return foot to starting position.
Begin swinging your arms any way you like, they just need to be moving.
Breathe deeply.
Side Step w/ High Arms
start with our hands together, feet together. You step out with one foot, step behind with the other, step out with that first food and then tap. Step out other side, step behind, step out and tap. Let's do it again. Step out, behind, out and tap. Now other side, step out, behind, step out and tap. As you get better, you go faster. Out, behind, out and tap
Station 2:
Down Plank
Lie on your stomach, raise your body off the floor, supporting yourself on your forearms and your toes.
Raise your hips so your body is straight like a board.
Hold.
Focus on keeping your body as straight as a board.
Don't let your hips sag.
Keep your neck lengthened and in line with your spine.
Keep your inner core activated.
Remember to breathe!
Modified Push Ups
Place your hands on the mat just outside your shoulders.
Straighten your arms.
Rest your knees on the floor so your lower legs and feet are up in the air.
Balance on your hands and your thigh muscles just above your knees.
Lower your body, work on creating a 90 degree angle in your elbow joint.
Straighten your arms, raising your body back to the starting position.
Think of your body as a solid unit, moving as a whole.
Keep your head and neck in alignment with your spine, your eyes looking straight down, not up.
Concentrate on your chest muscles as you go through the entire range of motion.
Extend your arms just short of locking out.
Exhale as you push up inhale as you go down.
Station 3:
Isometric Lateral Arm Raise w/ 2 lb weighted ball
Stand with weight in each hand and arms down to the sides of the body with a very slight bend in the elbow.
Contract your abs and glutes slightly to ensure that the hips do not shoot forward or have the lower back arch excessively.
Hold the weight with palms facing forward, then lift the arms laterally (to the sides of the body) while keeping them straight, stopping once parallel with the floor.
Make sure that arms are parallel with one another as you lift and not in front of the body, you want to bring the weights almost behind you.
Alternate the palms from facing forward to palms facing up, to palms facing down going back and forth between the three.
This will help to keep your mind busy and off the work you are calling on your shoulders to do!
Remember to breathe!
Isometric Front Arm Raise w/ 2 lb weighted ball
Contract your abs and glutes slightly to ensure that the hips do not shoot forward or have the lower back arch excessively.
Hold the weight with palms facing forward, then lift the arms in front of you while keeping them straight with a slight bend at the elbow, stopping once parallel with the floor.
Alternate the palms from facing up, to facing inward, to facing down going back and forth between the three.
This will help to keep your mind busy and off the work you are calling on your shoulders and arms to do!
Remember to breathe!
Station 4:
One Arm Row w/ Short Tube
While holding the tube in one hand, place one foot in front of you and bend your knee for stability, bend forward at the waist keeping your back level with the ground.
Keep your shoulders square, head and neck in line with your spine and eyes down.
Keep your non-working hand on your knee for support.
Start with your arm hanging down, holding the tube, keeping your palm facing your body.
Steadily pull the tube by your side concentrating on your back doing the work rather than your bicep.
Keep your elbow close to your body and pointing directly in back of you at all times.
Slowly return to your starting position.
Exhale when you are pulling the band inhale when you are releasing.
Keep this and all exercises under complete control.
Triceps Kickback w/ Light Weight
While holding the weight in one hand, place one foot in front of you and bend your knee for stability, bend forward at the waist keeping your back level with the ground.
Keep your shoulders square, head and neck in line with your spine and eyes down.
Keep your non-working hand on your knee for support.
Start with your arm down by your side keeping your palm facing your body.
Steadily pull the weight by your side concentrating on your back doing the work rather than your bicep.
Keep your elbow glued to your body and pointing directly in back of you at all times.
Freeze that position, this is your starting point.
While keeping your elbow glued to your side pull the weight toward the wall behind you, stop just before your elbow locks out.
The only movement here is at the elbow, it is a hinge pulling the weight toward the wall behind you and back again, your elbow remains glued to your side.
Contract your triceps muscle at the top of this extension.
This exercise isolates the triceps muscle.
Use slow controlled movements.
Exhale when you are extending your arm back toward the wall behind you, inhale when you releasing.
Remember...keep your elbow glued to your side at all times.
Station 5: 2 min Cardio Burst
Front Kicks w/ Front Punch
Plant your feet in a comfortable position about shoulder width apart, bend your knees slightly. This is called a horse stance.
Bend your elbows to a 90 degree angle and glue them to your sides, hands in a light fist, palms facing the ceiling.
Freeze that position.
With good energy flex your hip bringing your knee up, hold it there for a second, extend your knee out into a strong kick.
Focus on sending your heel and ball of your foot toward the wall in front of you. Your are not pointing your toes.
Bring your knee back to the bent position while still keeping your hip flexed.
Extend your hip, placing foot back on the floor.
Your arms should still be at a 90 degree angle, elbow glued to your side.
Alternating arms you will throw 2.
Right arm punch, left arm punch.
When you are throwing your punch keep your palm facing the ceiling until you are midway extended then quickly turn your fist so that your palm is facing downward.
Throw strong punches, do not lock out your elbows.
When returning your arm back to starting position, again about midway roll your fist so that your hand is back to palm facing up.
Now kick with your other leg, return to starting position, throw your punches, return to starting position...
Focused, strong moves.
Exhale when you kicking and punching, inhale when returning to starting positions.
Back Kicks w/ Front Punch
Plant your feet in a comfortable position about shoulder width apart, bend your knees slightly. This is called a horse stance.
Bend your elbows to a 90 degree angle and glue them to your sides, hands in a light fist, palms facing the ceiling.
Freeze that position.
Flex your hip bringing your knee up, hold it there for a second, look over your shoulder so that you will see your kick, with strong energy kick your leg straight back, not off to the side behind you.
Focus on sending your heel toward the wall in back of you. Your are not pointing your toes.
Bring your knee back to the bent position while still keeping your hip flexed. Look forward.
Extend your hip, placing foot back on the floor.
Your arms should still be at a 90 degree angle, elbow glued to your side.
Alternating arms you will throw 2 punches.
Right arm punch, left arm punch.
When you are throwing your punch keep your palm facing the ceiling until you are midway extended then quickly turn your fist so that your palm is facing downward.
Throw strong punches, do not lock out your elbows.
When returning your arm back to starting position, again about midway roll your fist so that your hand is back to palm facing up.
Now kick with your other leg, return to starting position, throw your punches, return to starting position...
Focused, strong moves.
Exhale when you kicking and punching, inhale when returning to starting positions.
Station 6:
Ab work on the ball
Sit on the ball with your feet shoulder width apart.
Walk your feet forward until your lower back is firmly supported.
Place your fingers by your temples; keep your elbows wide.
Lower your upper back and shoulders onto the ball.
Lift your upper back and shoulders off the ball to a roughly 45 degree angle. Keep your hips anchored so that you move over the ball, and the ball does not roll under you.
Exhale as you contract up, inhale as you are rolling back.
Oblique work on the ball
Sit on the ball with your feet shoulder width apart.
Walk your feet forward until your lower back is firmly supported.
Place your fingers by your temples; keep your elbows wide.
Lower your upper back and shoulders onto ball.
Lift your upper back and shoulders off the ball to a roughly 45 degree angle.
As you do, turn your torso to the left, and then lower yourself.
Repeat, switching sides.
Exhale as you contract up, inhale as you are rolling back.
Station 7:
Wide Squat with French Press using 5lb medicine ball
Assume a very wide horse stance with your toes pointing slightly outward.
Drop your hips down.
Keep your shoulders back and down.
Contract your abs for support.
Hold the medicine ball securely between your hands.
Lift the ball up over your head, straighten your arms.
Squat, at the same time keep your elbows at your ears, bend your arms, lowering the medicine ball down toward your shoulder blades.
Return to starting position by pushing through your heels and returning the ball overhead.
The movement will be; squat and lower ball toward shoulder blades, push through heels to stand and raise ball up over your head. Repeat.
Exhale as you squat, inhale as you stand up.
Isometric Quadriceps work on wall
Place your back against the wall.
Walk your feet out until it is as if there is an imaginary bench under you and your are sitting on it.
The goal is to have your knees be at 90 degrees.
Hold that position.
If you are unable to hold the contraction, bring your feet in a little closer.
Do not forget to breathe!
Station 8:
Step & Knee Ups on Wave
Step onto the Wave with your left foot directly in the center of the Wave, using the balance of your entire foot and pushing through your heels.
Bring your right knee up as high as you can, then return it to the floor.
Step off.
Step onto the Wave with your right foot directly in the center of the Wave, left knee up, step down, repeat!
Enjoy, relax and breathe!
Step & Leg Raise on Wave
Step onto the Wave with your left foot directly in the center of the Wave, using the balance of your entire foot and pushing through your heels.
Raise your right leg, keeping it straight and behind you, then return it to the floor.
Step off.
Step onto the Wave with your right foot directly in the center of the Wave, left leg up and out, step down, repeat!
Enjoy, relax and breathe!
Station 9: 2 min Cardio Burst
Side Kicks w/ Front Punch
Plant your feet in a comfortable position about shoulder width apart, bend your knees slightly. This is called a horse stance.
Bend your elbows to a 90 degree angle and glue them to your sides, hands in a light fist, palms facing the ceiling.
Freeze that position.
Flex your hip bringing your knee up, hold it there for a second, look to the side so that you will see your kick, with strong energy kick your leg out sideways.
Focus on sending your heel toward the wall. Your are not pointing your toes.
Bring your knee back to the bent position while still keeping your hip flexed. Look forward.
Extend your hip, placing foot back on the floor.
Your arms should still be at a 90 degree angle, elbow glued to your side.
Alternating arms you will throw 2 punches.
Right arm punch, left arm punch.
When you are throwing your punch keep your palm facing the ceiling until you are midway extended then quickly turn your fist so that your palm is facing downward.
Throw strong punches, do not lock out your elbows.
When returning your arm back to starting position, again about midway roll your fist so that your hand is back to palm facing up.
Now kick with your other leg, return to starting position, throw your punches, return to starting position...
Focused, strong moves.
Exhale when you kicking and punching, inhale when returning to starting positions.
Grapevine w/ Arms
Start with your left foot, take a nice wide step to the left, with a bounce in your step bring your right foot behind the left, again step off with your left foot to the left, tap your right foot behind your left, then move to the right.
Take a big step to the right with your right foot, bring your left foot behind your right, again step out to the right with your right foot, tap your left foot behind your right, then move back to the left.
Movement is step, follow, step, tap ~ go in the other direction ~ step, follow, step, tap
As you get use to it, your speed will increase.
This is a great exercise!
Move your arms, doesn't matter how, they just need to be moving!
Station 10:
Hip Adductor on wall with ankle weights
Ankle weights on, use the wall for support.
Starting with your right leg extended to the side, keeping your back and leg straight, bring your right leg in from the side and cross it in front of your left leg.
Return to starting position, Repeat!
Exhale as you cross over, inhale as you are returning.
Hip Abductor on wall with ankle weights
Ankle weights on, use the wall for support.
Starting with your right leg, keeping your back and leg straight, extend your leg out as far as possible.
Return to starting position, Repeat!
Exhale as you extend out, inhale as you return.
Station 11:
Bicep curls 30 seconds / Hammer Curls 30 seconds w/ hand weights
Regular Bicep curl:
Feet apart and knees slightly bent.
Keep elbows at hips, only movement should be in the elbow joint.
Bend arm, with palm facing up, slowly and return down slowly. 30 seconds.
Hammer Curl:
Same starting position except your palms will be facing in toward each other.
Exhale as you curl up, inhale as you curl down.
Clean and Press w/ hand weights
Begin in a horse stance position. Relaxed, shoulders back and down, abs and glutes contracted for support.
Begin with arms at sides, palms facing up.
Curl weights all the way up to the shoulder, palms facing up.
Once at the shoulder, face palms forward and press the weight over your head.
Return down to your shoulders, rotate palms to facing up, return to starting position.
Exhale as you clean and press, inhale as you return to starting position.
Station 12: 2 min Cardio Burst
Knee Ups w/ Arm Pull Down
Begin in a horse stance, shoulders relaxed back and down, abs and glutes contracted for support.
Raise your arms above your head.
As you raise your left knee as high as you can, pull your arms down, bending at the elbows to meet your knee.
You do not need to touch your elbows to your knee but they must meet in the air.
Lower your leg, raise your arms back over your head and repeat with other side.
Exhale as you are bringing your knee up and arms down, inhale as you are returning to starting position.
March / Jog in Place
Use your arms, raise your legs as much as you can.
Keep shoulders down and relaxed.
Breathe and enjoy!
Fun and Bones Review
Please point to and name all the bones we have covered so far!
BONES TO REVIEW:
FEMUR
TIBIA
FIBULA
BONES TO REVIEW:
FEMUR
TIBIA
FIBULA
Fun and Bones Week 5
This week we focused on bones of the foot and ankle!
There are 26 bones in the foot & ankle along with 33 joints!
There are over 100 muscles, tendons, and ligaments in the foot and ankle!
The bones of the foot and ankle act as shock absorbers, give us support, balance and mobility!
Your tibia and fibula rest on the ankle bone called the talus. This joint (place where bone meets bone) forms a hinge that allows the foot to move up and down.
The heel bone is call the Calcaneous, it is a solid, super strong bone. It is the largest bone of the foot. It works with the talus bone to offer stability and support. The bottom of the heel bone is cushoned by a layer of fat.
The little bones that allow the foot to bend and move around in so many different directions and ways are called the Tarsals.
The 5 long bones that connect the Tarsals to the toes are called the Metatarsals.
Finally the bones that make up our toes are called Phalanges.
Your big toe is called the hallux!
There are 26 bones in the foot & ankle along with 33 joints!
There are over 100 muscles, tendons, and ligaments in the foot and ankle!
The bones of the foot and ankle act as shock absorbers, give us support, balance and mobility!
Your tibia and fibula rest on the ankle bone called the talus. This joint (place where bone meets bone) forms a hinge that allows the foot to move up and down.
The heel bone is call the Calcaneous, it is a solid, super strong bone. It is the largest bone of the foot. It works with the talus bone to offer stability and support. The bottom of the heel bone is cushoned by a layer of fat.
The little bones that allow the foot to bend and move around in so many different directions and ways are called the Tarsals.
The 5 long bones that connect the Tarsals to the toes are called the Metatarsals.
Finally the bones that make up our toes are called Phalanges.
Your big toe is called the hallux!
Fun and Bones Week 4
The tibia & fibula are the bones we focused on during week 4.
The tibia or shinbone is the larger and stronger of the two bones in the leg below the knee and connects the knee with the ankle bones.
The fibula or calf bone is a bone located on the lateral or outside of the tibia with which it is connected above and below. It is the smaller of the two bones in the leg below the knee. It forms the lump just above and to the outside of the foot, this lump is called your ankle bone.
The tibia or shinbone is the larger and stronger of the two bones in the leg below the knee and connects the knee with the ankle bones.
The fibula or calf bone is a bone located on the lateral or outside of the tibia with which it is connected above and below. It is the smaller of the two bones in the leg below the knee. It forms the lump just above and to the outside of the foot, this lump is called your ankle bone.
Fun and Bones Week 3
Patella:
The patella, also known as the knee cap, is a thick, circular-triangular shaped bone that covers and protects the knee joint.
It is the largest sesamoid bone in the human body.
A sesamoid bone is one that floats. You can move your patella from side to side, it is not going anywhere it just has some freedom to move. The reason it has the ability to move is because if your knee cap was held into place as tightly as your other bones are, your knee would not be able to bend. The patella floats around and moves with your quadriceps muscles to make sure it is protecting the joint no matter which way you are going.
Your knee cap acts like a shield to protect your knee joint from injury. If the knee cap was not there, every time you landed on your knees it would feel like your elbow does when you bump your funny bone. It would hurt a lot and it would hurt often!
The patella, also known as the knee cap, is a thick, circular-triangular shaped bone that covers and protects the knee joint.
It is the largest sesamoid bone in the human body.
A sesamoid bone is one that floats. You can move your patella from side to side, it is not going anywhere it just has some freedom to move. The reason it has the ability to move is because if your knee cap was held into place as tightly as your other bones are, your knee would not be able to bend. The patella floats around and moves with your quadriceps muscles to make sure it is protecting the joint no matter which way you are going.
Your knee cap acts like a shield to protect your knee joint from injury. If the knee cap was not there, every time you landed on your knees it would feel like your elbow does when you bump your funny bone. It would hurt a lot and it would hurt often!
Fun and Bones Week 2
Hamstring Muscles:
The hamstring muscle group consists of;
Biceps femoris
Semimembranosus
Semitendinosus
It is located on the back of the femur bone.
Your hamstrings are your running muscles. They allow you to move forward, fast!
It is a hip extensor, meaning when you are bending down at the hip the hamstring muscles will allow you to stand back up.
It is also a Knee flexor, which means your hamstring muscles allow you to bend your knees.
This muscle group is often injured when playing sports that require a lot of running.
It is very important to stretch your hamstring muscles after doing a lot of running to keep the muscle limber which will help decrease the chance of injury.
A great stretch for the hamstrings:
Lie on your back and bend one leg.
Pull the other knee towards your chest, then slowly and gently straighten your raised leg.
Try your best to point your heel up to the ceiling.
Let's Review:
Your femur bone, your longest & strongest bone in your body, has two muscle groups that move it.
Tto the front of the femur bone are your quadriceps muscles.
To the back of the femur bone are your hamstring muscles.
Your hamstring muscles allow you to run.
Your quads stop you when you are finished running.
Your hamstring muscles allow you to bend your knee.
Your quad muscles allow you to put your foot back on the ground.
Your quad muscles allow you to bend down at the waist.
Your hamstring muscles allow you to stand back up.
Your quads are strong muscles that are very powerful.
Your hamstrings are long, lean muscles that need extra special attention when they have been doing a lot of running because they can get really tight and are easy to damage if that happens.
The hamstring muscle group consists of;
Biceps femoris
Semimembranosus
Semitendinosus
It is located on the back of the femur bone.
Your hamstrings are your running muscles. They allow you to move forward, fast!
It is a hip extensor, meaning when you are bending down at the hip the hamstring muscles will allow you to stand back up.
It is also a Knee flexor, which means your hamstring muscles allow you to bend your knees.
This muscle group is often injured when playing sports that require a lot of running.
It is very important to stretch your hamstring muscles after doing a lot of running to keep the muscle limber which will help decrease the chance of injury.
A great stretch for the hamstrings:
Lie on your back and bend one leg.
Pull the other knee towards your chest, then slowly and gently straighten your raised leg.
Try your best to point your heel up to the ceiling.
Let's Review:
Your femur bone, your longest & strongest bone in your body, has two muscle groups that move it.
Tto the front of the femur bone are your quadriceps muscles.
To the back of the femur bone are your hamstring muscles.
Your hamstring muscles allow you to run.
Your quads stop you when you are finished running.
Your hamstring muscles allow you to bend your knee.
Your quad muscles allow you to put your foot back on the ground.
Your quad muscles allow you to bend down at the waist.
Your hamstring muscles allow you to stand back up.
Your quads are strong muscles that are very powerful.
Your hamstrings are long, lean muscles that need extra special attention when they have been doing a lot of running because they can get really tight and are easy to damage if that happens.
Fun and Bones Week 1
Femur Bone:
Or thigh bone, in human anatomy, is the longest and largest bone. It is one of the two strongest bones in the body. It can support 30 times the weight of an adult.
It forms part of the hip and part of the knee.
Quadriceps Femoris Muscle:
The name Quadriceps Femoris means; four headed muscle of the femur. It is simply called quadriceps or quads. It is a very powerful muscle.
The four heads of the quad muscle group are;
Rectus Femoris Muscle
Vastus Lateralis Muscle
Vastus Intermedius Muscle
Vastus Medialis Muscle
Your quads are the muscles that move the femur bone.
It is the strongest and leanest muscle in the human body.
It is your jumping muscle and your stopping muscle. It is used when you walk, run, and squat.
It is a hip flexor and extends your knee back into place after you have bent it.
Or thigh bone, in human anatomy, is the longest and largest bone. It is one of the two strongest bones in the body. It can support 30 times the weight of an adult.
It forms part of the hip and part of the knee.
Quadriceps Femoris Muscle:
The name Quadriceps Femoris means; four headed muscle of the femur. It is simply called quadriceps or quads. It is a very powerful muscle.
The four heads of the quad muscle group are;
Rectus Femoris Muscle
Vastus Lateralis Muscle
Vastus Intermedius Muscle
Vastus Medialis Muscle
Your quads are the muscles that move the femur bone.
It is the strongest and leanest muscle in the human body.
It is your jumping muscle and your stopping muscle. It is used when you walk, run, and squat.
It is a hip flexor and extends your knee back into place after you have bent it.
Good Food Co-op
Would you like to buy natural, organic, specialty & ethnic food at wholesale prices delivered right to your door?
We are Good Food Co-op; a group of families in the Lewiston / Auburn & surrounding areas who purchase food at wholesale cost, saving money and time while adding natural & organic variety to our diets!
No membership fees, no minimum orders as an individual (the group has one but that is well met), we currently order once a month but as our membership grows we would like to expand that to twice a month.
If you would like more info, please let me know!
We are Good Food Co-op; a group of families in the Lewiston / Auburn & surrounding areas who purchase food at wholesale cost, saving money and time while adding natural & organic variety to our diets!
No membership fees, no minimum orders as an individual (the group has one but that is well met), we currently order once a month but as our membership grows we would like to expand that to twice a month.
If you would like more info, please let me know!
Moms: Week 1 - Week 4
Always focus on the muscle you are working!
Remember to breath!
Always use slow, controlled movements!
Crab walk w/ purple band:
The crab walk is a great exercise for the hips and glutes.Begin the crab walk by securing the O-loop resistance bands around the ankles. When done correctly, this exercise should be done from a squatting position (see below for proper squat position.) Next, take a giant step to the side (laterally). Slowly bring the other leg in within inches from the lead leg and repeat.
IMPORTANT: Be sure to count the number of steps you take because the trailing leg will need the same amount of work.
To make the crab walk easier, you can do the exercise from a standing position (instead of squatting) or you can use lighter resistance bands. To add difficulty, use heavier resistance bands or increase the number of steps.
Secure the O-loop around the ankles. Squat down.
Take a wide lateral step. Bring trailing leg within inches from lead leg.
Repeat the exercise.
Squats with medicine ball swing:
Keep your back straight and slightly arched.
Keep your head up.
Do not allow your knees to move past your toes.
Always push through your heels.
Never jerk or bounce.
The squat is a great exercise for the hips, glutes, legs & core.
Stand upright, feet wider than hip-width apart, arms relaxed at your sides.
Squat down by pushing your rear back as if it is dark outside and you are trying to find your chair to sit in.
Squat down until your thighs are parallel to the floor...remember, keep your knees behind your toes.
Look forward and keep your back straight.
Always push up to your original standing position through your heels.
Make all your movements slow and deliberate, squat as low as you can go!
Add in the medicine ball work - at every other squat reach down and scoop up the ball - while continuing to keep your head up and looking forward - complete your squat as usual, return the ball to the floor during your next squat.
Lunges w/ green band:
The lunge is a great exercise for the hips, glutes, legs & core.
Stand with your left foot forward 12 inches, and your right foot back about 12 inches.
With your forward foot, step into the O-loop securing it between the floor and your foot, hold the other end with both hands like you are holding onto a set of horse reins.
With your upper body remaining straight, slowly lower yourself until your left thigh is parallel to the floor. The heel of your right foot will raise, but your foot should not move.
Slowly raise yourself to the starting position.
Use the O-loop to help keep your balance.
Repeat with other leg.
Remember to keep your knee behind your toes.
Keep your back straight.
Always push through your heels.
Balance Board:
Challenges your entire core!
Focus on keeping your feet flat on the board. Think of the bottom of your foot as having 4 points; with two being located on the balls of your feet, one on the right side and one on the left side and the other two being located on your heels, one on the right side and one on the left. If you were to connect the dots you would connect the 4 spots to form a square along the bottom of your foot.
Try to keep all 4 points of the square painted on the bottom of your feet on the board.
Oblique twist w/ medicine ball on mat:
Oblique & core work
Sit on the floor with a medicine ball held in front of your chest in both hands.
Keep your feet on the floor, your legs slightly bent at the knees.
Keeping your chest flat, lean back slightly through your shoulders. Keep your chest and chin up.
From the starting position, turn your shoulders to bring the medicine ball around to your right. Tap the medicine ball to the floor one time. Keep your feet on the floor as you do this.
After you have tapped the ball to the floor, bring it back across your center and over to your left side, again turning your shoulders with your arms.
Tap the ball to the floor on your left side and come back to center.
Continue alternating sides for a set.
Seated row w/ tubing on mat:
Excellent back & arms exercise.
Do not lean backwards when pulling your hands to your chest.
Your body should remain in an upright position.
Sit upright on the floor with your legs together extended in front of you.
Place the middle of the flexible band around your feet.
Grab one end of the flexible band with each hand with your arms extended.
Pull your hands toward your lower chest, bending your arms and keeping your back upright at the same time, elbows pointing directly behind you.
Squeeze your shoulder blades together.
Slowly return to the starting position.
Arm downward pull w/ yellow band:
Shoulders (deltoids), upper back, & chest.
Maintain a good grip on the bands.
Do not jerk the band.
Make slow, controlled movements.
Stand upright, feet slightly wider than shoulder-width.
Hold the flexible band end in each hand, arms extended vertically above you, slight tension in the band.
Pull your arms down to a cross position, letting the band go across your back at your shoulders.
Keep your arms straight at all times.
Slowly return to the starting position.
Lateral raise w/ red band:
Shoulders (deltoids), back & sides.
Do not swing your arms, move in a slow, controlled manner.
Stand with feet hip-width apart.
Put one end of the flexible band under your foot and hold the other end in the corresponding hand.
Keep shoulders back, chest out, and back straight.
With your palms in and your elbows slightly bend, raise your arms out and up, away from your side until your hands are above shoulder level, palms down.
Slowly return to the starting position.
Repeat for other side.
Bicep curl w/ black tube:
Working those beautiful biceps!
Do not move your body in an attempt to complete the curl.
Do not let your elbows leave your sides.
Let your hands down in a slow, controlled manner.
Keep your wrists straight and elbows at your sides at all times.
Keep your grip in the tube handles very light.
Stand upright feet shoulder-width apart.
Each foot should be on the end of the tube.
Grasp the handles of the tube with each hand and let your arms extend down by your sides.
Stand with your back and knees straight but not locked.
Keeping your elbows close to your body, curl your arm up to chest level.
Hold momentarily.
Slowly lower your arms to the starting position.
Remember to focus on the bicep muscle while performing this exercise.
Adjust the tension on the tube by moving your feet inward some if needed.
Tricep dip on the bench - MODIFIED EXERCISE:
Triceps
Sit on the bench with your feet flat on the floor.
Lift your buttocks off the bench and move your feet forward enough to allow your buttocks to be off the bench and able to clear it as you dip down to work your tricep muscle.
Bend both arms at the elbow and lower your butt as close to the floor as possible.
Straighten your arms pushing through your palms, not wrists.
Keep your elbows close to your body, when you bend the elbow as you are dipping down point them directly behind you, not bowing out to the sides.
This exercise will isolate the tricep muscles.
To make the move a little easier, bring your feet closer to the bench.
To make it a little tougher, position your feet further away from the bench.
Fat
There are 3,500 calories in 1 pound of body fat.
Fat is made up of:
22% Water
72% Lipids (fat)
6% Protein
Fat stores: Vitamin A, D, E, & K for long term energy.
Fat is made up of:
22% Water
72% Lipids (fat)
6% Protein
Fat stores: Vitamin A, D, E, & K for long term energy.
Muscle
Muscle requires more caloric energy than fat.
Strength training workouts increase your metabolism naturally because muscle requires more energy, even at rest.
Muscle is made up of:
70% Water
7% Lipid
22% Protein
After age 20 we loose 1/2 lb of muscle mass per year & .5% a year decrease in metabolic rate.
If you don't use it, you loose it!
*** Strength training is the only way to reverse this ***
7 Components of Health & Wellness
Over the next few months I am committed to introducing each and every component of health and wellness into our program in a simple and manageable way.
A well rounded health and wellness plan should include the following 7 components of fitness to ensure balance, safety. and effectiveness.
1. Muscular Strength; Strength training
2. Muscular Endurance; Cardio & Strength
3. Flexibility; Ability to maintain a healthy range of motion
4. Cardiovascular; Aerobic work
5. Body Composition; Maintaining healthy levels
6. Mind - Body Work
7. Nutrition
A well rounded health and wellness plan should include the following 7 components of fitness to ensure balance, safety. and effectiveness.
1. Muscular Strength; Strength training
2. Muscular Endurance; Cardio & Strength
3. Flexibility; Ability to maintain a healthy range of motion
4. Cardiovascular; Aerobic work
5. Body Composition; Maintaining healthy levels
6. Mind - Body Work
7. Nutrition
Changes To The Body - Weight Training
Change: Increased Muscle Mass
Effect: Tighter, firmer-looking body and stronger muscles
Change: Improved coordination of motor units.
Effect: Increased strength and power
Change: Increased strength of tendons, ligaments, and bones
Effect: Lower risk of injury to these tissues
Effect: Tighter, firmer-looking body and stronger muscles
Change: Improved coordination of motor units.
Effect: Increased strength and power
Change: Increased strength of tendons, ligaments, and bones
Effect: Lower risk of injury to these tissues
Benefits of Warm Up
Benefits of Warm-up:
Increased muscle temperature (faster chemical reactions in muscles)
Increased tissue elasticity
Increased tissue blood flow
Increased joint lubrication
Pre-exercise practice
When you are walking laps around the gym before working out think about all the wonderful things you are firing up in your body!
Increased muscle temperature (faster chemical reactions in muscles)
Increased tissue elasticity
Increased tissue blood flow
Increased joint lubrication
Pre-exercise practice
When you are walking laps around the gym before working out think about all the wonderful things you are firing up in your body!
How To Breathe During Strength Training
This is one of the most important things to know when you are strength training. It is easy to say "remember to breathe," but the next question you asked was "Okay, but how?" Here is the basic rules to breathing while working out.
When you are engaged in a cardiovascular exercise your breathing will become very quick, short, and rapid. The reason is because you are asking your heart and body to work harder and in order for that to happen it needs more oxygen. Your lungs are taking in more oxygen which is pumping through your body to meet the demand you are placing on it. Also, you are creating waste within your system, that needs to be expelled, quickly.
When you are engaged in strength training exercise you are placing a high demand on your muscles. You are toning and conditioning. They need oxygen, fuel and water. There are three ways to make your muscle fibers strong (tone.) They are concentric, eccentric and isometric movements.Concentric means angle decrease with resistance.Eccentric means to lengthen the joint.Isometric means no change.
We are going to focus on concentric & eccentric motions.Take a bicep curl for example; when you bring your arm toward your body, decreasing the angle of the elbow joint, that is a concentric or positive movement with the bicep muscle doing the work.
When you return you arm down to its starting position, lengthening the joint, that is an eccentric or negative movement with the triceps muscle doing the work.
When you are curling your arm up, that is the force that requires exertion, this is when you breathe out.When you are returning your arm to the starting position, this is when you breathe in, preparing your body with a fresh breathe of air that will help fuel the next demand you place on your muscles.
Concentric (positive) = pull = exhale (decrease the angle of a joint with resistance phase)Eccentric (negative) = push = inhale (lengthen the joint or on the way down phase)
How to breathe through Week 1 - Week 4 Exercises:
Crab walk: just breathe.
Squat: exhale going down, inhale coming back up.
Lunge: exhale when lowering your knee to the ground, inhale when pushing back up.
Balance board: breathe steady and evenly. Focusing on your breathe and visualizing your center will help you to stay steady.
Oblique twist: exhale when moving to the sides, inhale when moving through your center. Will be rapid.
Seated row: exhale when pulling arms back and squeezing shoulder blades, inhale when returning arms to start position.
Arm downward pull: exhale when bringing arms down to back and sides, inhale as you are returning to start position.
Lateral arm raise: exhale when lifting arm up, inhale when lowering arm.
Bicep curl: exhale when bending your arm, exhale when going back down.
Triceps dip: exhale when lowering your body toward the floor, inhale coming up.
When you are engaged in a cardiovascular exercise your breathing will become very quick, short, and rapid. The reason is because you are asking your heart and body to work harder and in order for that to happen it needs more oxygen. Your lungs are taking in more oxygen which is pumping through your body to meet the demand you are placing on it. Also, you are creating waste within your system, that needs to be expelled, quickly.
When you are engaged in strength training exercise you are placing a high demand on your muscles. You are toning and conditioning. They need oxygen, fuel and water. There are three ways to make your muscle fibers strong (tone.) They are concentric, eccentric and isometric movements.Concentric means angle decrease with resistance.Eccentric means to lengthen the joint.Isometric means no change.
We are going to focus on concentric & eccentric motions.Take a bicep curl for example; when you bring your arm toward your body, decreasing the angle of the elbow joint, that is a concentric or positive movement with the bicep muscle doing the work.
When you return you arm down to its starting position, lengthening the joint, that is an eccentric or negative movement with the triceps muscle doing the work.
When you are curling your arm up, that is the force that requires exertion, this is when you breathe out.When you are returning your arm to the starting position, this is when you breathe in, preparing your body with a fresh breathe of air that will help fuel the next demand you place on your muscles.
Concentric (positive) = pull = exhale (decrease the angle of a joint with resistance phase)Eccentric (negative) = push = inhale (lengthen the joint or on the way down phase)
How to breathe through Week 1 - Week 4 Exercises:
Crab walk: just breathe.
Squat: exhale going down, inhale coming back up.
Lunge: exhale when lowering your knee to the ground, inhale when pushing back up.
Balance board: breathe steady and evenly. Focusing on your breathe and visualizing your center will help you to stay steady.
Oblique twist: exhale when moving to the sides, inhale when moving through your center. Will be rapid.
Seated row: exhale when pulling arms back and squeezing shoulder blades, inhale when returning arms to start position.
Arm downward pull: exhale when bringing arms down to back and sides, inhale as you are returning to start position.
Lateral arm raise: exhale when lifting arm up, inhale when lowering arm.
Bicep curl: exhale when bending your arm, exhale when going back down.
Triceps dip: exhale when lowering your body toward the floor, inhale coming up.
Goal Body Fat % Formula
Here is the body fat % formula that will help you break down your desired body fat % goal into manageable steps.
I will first present the formula and then give you an example.
First let's find out what your current numbers are!
Step One:
Current Body Weight x % current Body Fat = Pounds of Fat
Step Two:Weight - Pounds of Fat = Lean Body Weight
Your lean body weight is how much your muscles, organs, blood, etc... weigh. It's how much you weigh without an ounce of fat attached.
Step Three:
LBW (lean body weight) / ( 1 - % Ideal Body Fat) = Ideal Weight
Example:
Current Weight - 160 lbs
Current Body Fat % - 28.5%
Example Step One:
160 x 28.5% = 45.6 (pounds of fat)
Example Step Two:
160 - 45.6 = 114.4 (lean body weight)
Example Step Three:
My Ideal Body Fat % number is 18%
Since you always do parenthesis work first: ( 1 - 18%) = .82114.4 / .82 = 139.5 lbs.
So my goal weight is 139.5 but the problem with that is...160 lbs down to 139.5 pounds seems like an overwhelming quest!
Let's break the formula down so that it becomes a more manageable plan!
To do this lets take our initial Body Fat % number and drop it down 3 notches, then 3 more, then 3 more, until you reach your ultimate goal of desired BF%.
Initial body fat % is: 28.5%
Goal 1: 25% Body Fat
(complete your equation by plugging in your new percentage)
114.4 / .75152.5 lbs is goal 1, a difference of 7.5 lbs. Rather than the giant number of 20.5 lbs to the ultimate goal, 7.5lbs is much easier to reach!
Goal 2: 22%(again, plug in your new percentage)
114.4 / .78146.6 lbs is goal 2, a difference of 5.9 lbs.
Manageable!
Goal 3: 20% (use your new percentage)
114.4 / .8143 lbs is goal 3, a difference of 3.6 lbs.
Final Goal of 18%! (use your new percentage)
114.4 / .82139.5lbs is final goal, a difference of 3.5 lbs!
When thinking about losing body fat, you must think of it in manageable steps!
I will first present the formula and then give you an example.
First let's find out what your current numbers are!
Step One:
Current Body Weight x % current Body Fat = Pounds of Fat
Step Two:Weight - Pounds of Fat = Lean Body Weight
Your lean body weight is how much your muscles, organs, blood, etc... weigh. It's how much you weigh without an ounce of fat attached.
Step Three:
LBW (lean body weight) / ( 1 - % Ideal Body Fat) = Ideal Weight
Example:
Current Weight - 160 lbs
Current Body Fat % - 28.5%
Example Step One:
160 x 28.5% = 45.6 (pounds of fat)
Example Step Two:
160 - 45.6 = 114.4 (lean body weight)
Example Step Three:
My Ideal Body Fat % number is 18%
Since you always do parenthesis work first: ( 1 - 18%) = .82114.4 / .82 = 139.5 lbs.
So my goal weight is 139.5 but the problem with that is...160 lbs down to 139.5 pounds seems like an overwhelming quest!
Let's break the formula down so that it becomes a more manageable plan!
To do this lets take our initial Body Fat % number and drop it down 3 notches, then 3 more, then 3 more, until you reach your ultimate goal of desired BF%.
Initial body fat % is: 28.5%
Goal 1: 25% Body Fat
(complete your equation by plugging in your new percentage)
114.4 / .75152.5 lbs is goal 1, a difference of 7.5 lbs. Rather than the giant number of 20.5 lbs to the ultimate goal, 7.5lbs is much easier to reach!
Goal 2: 22%(again, plug in your new percentage)
114.4 / .78146.6 lbs is goal 2, a difference of 5.9 lbs.
Manageable!
Goal 3: 20% (use your new percentage)
114.4 / .8143 lbs is goal 3, a difference of 3.6 lbs.
Final Goal of 18%! (use your new percentage)
114.4 / .82139.5lbs is final goal, a difference of 3.5 lbs!
When thinking about losing body fat, you must think of it in manageable steps!
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