Single Leg Lateral Abduction

Huh?  Yes, I said it.  Single Leg Lateral Abduction.  Any ideas?  It's okay if you don't have any idea of what this could be, for I am here to explain it.  I'm sure you understand 'Single Leg', but 'Lateral Abduction' may be a little harder to crasp.  Lateral Abduction is where ones leg moves laterally (sideways) away from the body (also known as 'abduction').  Let's learn how to do this properly.

Stand nice and tall (in 'Anatomical Neutral' Posture).  Take one foot and lift it about 1-2 inches off the ground.  With leg that is lifted off the ground, flex at the ankle so that the foot is pushed away from the floor.  Slowly move the hovering leg laterally away from other leg, making sure not to lean with the upper body.  Once the hovering leg moves as far away as possible, hold for a second.  Slowly bring the hovering leg back to anatomical neutral, making sure not to rest it back on the floor.  Pause, then repeat.  (Make sure after desired reps you do exercise on both legs)

This is a great way to not only work on your balance, but to strengthen your core, your leg and your butt!  If desired, one could accompany this with a biceps curl or a shoulder press once the leg returns to Anatomical Neutral...while still hovering off the ground of course :-)

Post-Workout Consumption

It seems to me that there are 2 kinds of people when it comes to eating after a workout: The 'Non-Eaters' and the 'Immediate Eaters'.  The 'Non-Eaters' will not really eat anything after a workout, but instead later in the day will treat themselves (to sweets/alcohol/chips/etc.) because they feel they deserve it since they exercised.  The 'Immediate Eaters' finish their workout and simultaneously consume a protein bar and a post-workout shake within 5-10 minutes after their workout.  On the right track, but let's analyze how that can have more of a positive effect on your workouts.

For the first thirty minutes after a workout your body is still ready to exercise; your muscles have been innervated, they are ready to fire (workout) when you say so, and are not ready to begin repairing yet.  After thirty minutes, your muscles relax and begin to repair themselves.  This is when one would want to consume protein, because protein aids in the muscle rebuilding process.  So, if you consume your post-workout protein beverage 30 min to 1 hour after your workout, you will be helping your muscles rebuild during their primetime rebuilding process and maximizing the benefits of the protein you're taking. 

After 2-3 hours, you should consume a regular meal (with protein in it) to continue aiding in the muscle rebuilding process.  Do not 'treat' yourself to sweets or alcohol or whatever, for your muscles will still be crying out for protein and you will be feeding them sugar or alcohol or heavy carbohydrates...they want protein.  Remember 'You Are What You Eat'?  That is especially true on the days you exercise.  If you can eat properly after a workout and stay away from 'treats', your results will come faster than you expect.

Deadlift to Bent-Over Row

This is a wonderful exercise that allows one to not only exercise their glutes and hamstrings, but also to work their back and arms in the process.  For best results and little bit more ease, grab a barbell with a weight you know you can manage.  (Look back at the post on 'Deadlifts' to make sure you understand how to properly execute a deadlift)

Make sure wieght is gripped shoulder-width apart, with feet hip-width apart facing forward.  With an arch in the lower back slowly bend down into the Deadlift, stopping before the low-back begins to round (as if you could still look forward with relative ease).  Once there, hold the position.  Pull the weight in your hands towards your upper-abdomen/lower chest.  Make sure you pull the weight towards you while keeping your shoulders back and down.  Slowly let the weight descend away from you.  Now lift your body back up from the deadlift, and repeat. 

This is a great total-body routine, strengthening much of the body.  This exercise will work your biceps, back, glutes, abdomen, hamstrings....shoot, lots of your body.  This will make you mighty tired too, so be sure not to grab too heavy of a weight. 

Jumping Rope

There are many great benefits to jumping rope regarding your cardiorespiratory system.  First off, it's hard!  When you were a kid and could do that thing non-stop for hours, boy were you in god shape!  It's a tough motion to get used to initially.

Jumping Rope in a forward motion is the most comfortable, and once you are able to do (let's say...) 40-50 in a row, change it up and do it on one foot at a time to make it more challenging on your leg muscles (especially calves).  The only problem that I have with Jumping Rope is that of rounded shoulders, since most people only jump forward; this puts all the pushing motion on the anterior (front part of your) deltoid, resulting in somewhat more rounded shoulders.  My suggestion?  Backwards.

Not only is Jumping Rope backwards darn hard, but it puts more of the motion onto your posterior (back part of your) deltoid.  When you get too good at backwards, perform it one foot at a time backwards.  This is another challenging thing you can do for your cardio routine.

Squat to Barbell Press

The Squat to Press is a wonderfully difficult exercise.  Oh is it ever.  It can either be done with a straight bar gripped by both hands, or with free weights in each hand.  I am going to describe how to do this holding a straight bar/barbell, which is generally easier than free weights.  This will work your quads and glutes real well, as well as your arms and shoulders.  Plus, your abdomen and low-back will have to function in the movement, so it is a great total-body exercise.

Grab a bar that you can hold at chest level pretty easily.  Your grip (once weight is resting at the top of your chest) should have your palms facing forward, not towards you.  Hold the weight at chest level as you Squat (review earlier 'Squat' Blog post, 12/1/2008), not allowing it to fall from the top of the chest.  Keep your hips back as you squat with feet hip-width apart and straight forward. On the ascent from the squat, begin to press the weight above your head, allowing momentum to help with the shoulder press of the barbell.  Hold arms straight for a brief moment, then bring the weight back down to the top of your chest.  Repeat for desired reps.

This exercise is best done with many reprtitions, for great results throughout the body will be gained because this is a tough exercise.  Try and stay away from doing only 3-4 repetitons on this exercise, and if you are struggling to do more reps then lower the weight - you'll still look cool while you workout  :-)

Places to Walk

Prone Scapular Retraction and Depression

This is a great exercise to strengthen the muscles in the back as well as improve motion there-in.  This is something wonderful to add to your workout routine that will truly help the functionality of your back.  Let's learn how to do this properly:

Lay flat on your stomach with arms extended above your head.  Relax your body.  Now, lift your arms off the ground so that the entirety of both arms are off the ground and straight at the elbow.  Bend the shoulders and elbows so that the arms, while still off the ground, come down to the sides of the body.  Again extend arms in front of/above the head, keeping arms off the ground.  Repeat for desired reps, and don't take breaks!

This, for some, may seem easy but is actually mighty hard.  For those who try it and it s easy, put very light weights in both hands and perform the motion.  This exercise wil strengthen your back, specifically your Lats, Rhomboids, along with all parts of your Trapezius.  This is even a good exercise to utilize when you just need a good warm-up.

Strength Training and Resistance Bands

Stability Ball Push-Ups

Push-Ups in themselves are hard enough, but we're going to make them a little tougher/more fun.  By using a stability ball, most exercises become much more difficult.  This is due to the fact that a stability ball makes you 'stabilize' on it, making your muscles do much more work than they normally would without it.  This will give you more strength along with more balance and core strength.

For starters, grab a stability ball (bigger = easier, smaller = harder).  Position your hands about shoulder width apart on the ball, utilizing the entirety of your hand to hold onto the ball.  Do not just rest your hands upon the ball, but instead grip the stability ball.  Draw in your belly button slightly and lightly contract your gluteus muscles (butt). This helps keep pain from entering into the lower back area. Make sure feet are hip-width apart.  Slowly bend the elbows keeping them close to the body, leading with the chest and ensuring the abdomen stays steady and does not allow the lower back to slouch. Stop once arms are bent at 90 degrees while not allowing the head to shoot towards the floor and pause for a moment. While staying perfectly steady, push back up with arms still close to body and not arching the lower back or bringing the head forward.  As you do this my goodness the ball is going to shake, and that is normal.

A good beginner exercise with the stability ball is just to hold Push-Up position.  Not only will it exercise your arms, shoulders and chest, but it will work on your abdomen nicely.  Have someone hold the stability ball softly in place so that you can get a better hang of just the motion, and so that you don't fly off of it.  This exercise will greatly increase the strength of your chest and shoulders. 

PNF Hamstring Stretch

Diet and Weight Training

Sports Drinks - the healthy way

Overtraining

One indication of overtraining is your resting pulse. If your pulse first thing in the morning is 10 or more beats more than normal, you may be suffering from overtraining. Other indications are unusual (for you) fatigue and a lack of enthusiasm for your workouts. Try cutting back for a week and see if you feel better.  Cutting back for a week will not only let your body rest, but your muscles will fully recover which may alow you to see more results upon returning.

If you have fever or other such symptoms, see your doctor.

Dance Workouts

Benefits of Exercise During Pregnancy

Alcohol and Working Out

Anti-aging Without Pills

Lifecycle

Alternating between Upper and Lower Body

If you are swimming and have become somewhat bored with just swimming laps, try switching things up.  Perform whichever stroke you like and only use your upper or lower body.  For example, begin by warming up with 2 regular laps.  Then just use your legs one lap, then just your upper body for another lap, and back to 2 laps with your whole body.  This will put more pressure upon your legs and arms, making you work your cardiorespiratory system more and stress your muscles differently as well.  As you get better, you can perform more laps with just your arms or legs.