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Day 008 - Strength training form

20-minute Strength (ST) training routine at level 1 intensity, cool down by stretching for 15 minutes. Level 1 intensity = 60-70% of your max. heart rate.        Training via ActiveMail

TODAY, DO 20 MINUTES OF STRENGTH (ST) TRAINING FOLLOWED BY 15 MINUTES OF STRETCHING. Just as technique is important in aerobic exercise, it is also critical during strength training. Do each exercise slowly, with good control, remembering to breathe. Speaking of technique, what follows is a description of the stretches you can do for the critical areas of your body. Remember that you can never stretch too much! LOW BACK: Lie on the floor on your back, with your feet flat on the floor, knees bent about 90 degrees. Grasp behind your thighs, just above the knees and pull your legs toward your chest, elevating your hips off the floor. HAMSTRINGS: Sit on the floor with one leg extended out in front of you, knee slightly bent and the heel of the other leg against the inside of the thigh of the extended leg. Slowly bend forward at the waist toward the ankle of the extended leg. Repeat with the other leg. QUADS: Stand upright, flex one knee and bring that foot toward your butt. Grasp the raised foot with one hand and pull your heel toward your butt, holding for 30 seconds. Do both legs. CALVES: Stand 4-5 steps from a wall, bend one leg forward and keep the other extended straight behind you. Push against the wall while keeping your rear foot down. Repeat the stretch, this time slowly bending the rear leg. Repeat with the other leg. GROIN: Sit upright on the floor, bring the soles of your feet together and bring your heels in toward your butt. Place your elbows on the inside of your upper thighs and slowly push your legs toward the floor. CHEST: Kneel on the floor with your forearms resting on a chair, so that your back is parallel to the floor. Drop your head beneath the supporting surface and exhale, letting your head and chest sink to the floor. SHOULDERS: While standing, cross one arm across your chest and grasp that arm's elbow with your other hand. Exhale and pull the elbow toward the opposite shoulder.