I’ve read two contradictory articles: In this ABC News story, Cedric Bryant, the chief science officer for the American Council on Exercise, refutes Anderson’s claims, saying it would be hard to bulk up the quad muscles. However, in an article on the Today Show’s website, Michael Mantell, the senior fitness consultant for behavioral sciences for ACE, offers up a few quotes in an article that supports Anderson’s claim.
Huh? (Might be time to get your stories straight, ACE!)
To set the record straight I tapped one final, ultra-knowledgable source, Michele Olson, PhD, professor of exercise science at Auburn University Montgomery.
If someone told you how much their body ached after a day of skiing, you’d probably never want to click into a pair of bindings and hit the slopes. Do not fret. Pain and agony are not the only words you need to describe the first day of your ski vacation. With a little bit of preparation and maintenance, freedom from post-ski day soreness can be yours.
The following are a few yoga-inspired tips and techniques that will help sharpen your fitness edge and get your body tuned up for some downhill fun.
Just say no to quivering quads
At least six weeks before a ski vacation, take every opportunity you can to strengthen your quadriceps. Perform wall sits, yoga chair pose, warrior lunges, and horse stance squats as often as you can, intermittently throughout the day. There is no need to try and fit a full yoga class into your already busy schedule. A little bit of time spent here and there will suffice. Just be sure and do it, or you will suffer the consequences of tired legs too early in the ski day. (more…)
For some, sitting for hours at an office desk is an absolute nightmare. Being sedentary while displaying poor posture is not just painful, it’s bad for your health. A decrease in productivity, a negative attitude, and a disdain for your work are all unpleasant side effects of having to be chained to your desk all day. So I say, let’s fix that.
If you care about your attitude, your career, and your health, I encourage you to take some time and practice the following stretches. Do not be a victim of the spine-wrecking 40-hour work week. Instead, take charge and move your body throughout the day by stretching, bending, and breathing.
You may notice a theme with these suggested stretches, and that is to stand up! Even if you don’t get around to stretching, at least stand up from time to time while at work. A little bit goes a long way in keeping your body healthy.
This 2011 New Year’s Butt Blast is a workout designed to target every muscle of the lower body and push it to the max. Every muscle is challenged, both strength- and endurance-wise. The front squats and squat jumps are designed to target the glutes, hamstrings, quadriceps, hip flexors, and calves, all while increasing your heart rate to burn calories and build endurance. The lunges, backward lunges, and side lunges are designed to target the glutes, hamstrings, quadriceps, and hip flexors. The step-ups are designed to target the quadriceps, calves, glutes, and hip flexors all while increasing your heart rate and, lastly, the bend over kickbacks are designed to target the glutes and hip flexors.
If you’re anything like me, stretching is your least favorite part of a workout (even though you know you need to do it and it feels good!). Working on your flexibility is so important for injury prevention, improved circulation, alleviating muscle soreness and more! So, if you’re like me and have trouble finding time to stretch, try these three sneaky ways to squeeze stretching into your everyday routine. By working flexibility training into your usual routine, there are no excuses!
1. The great shower stretch. Stretching after you workout is so great because your muscles are warm. You know when else your muscles are warm? In the shower! Tack on a few extra minutes in the shower each morning to do some neck rolls, forward bends or even some chest or back stretches. Not only is it good for you, the warm water makes it feel fantastic!