Remember all of the hubbub yesterday about celeb trainer Tracy Anderson‘s knock against spinning, when she said cycling caused big quads? Well, the jury is sort of out on this one.
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.
Super active quadriceps, strong hamstrings and monster gluteal muscles are what propel a road bike across pavement. Just take a look at the lower bodies of famed cyclists such as Lance Armstrong or Cadel Evans and you will see some serious power pent up in their legs. In professional racers, the contractibility of muscle fibers is beyond efficient, and the speed at which they fly up steep grades is unimaginable.
While we may not boast the title of ‘Tour de France winner,’ we can still enjoy trying our best in a local bike race or just having fun while riding along our neighborhood bike path. Either way, nursing our well-used legs is of great importance. Post ride or race, ice and massage are crucial for speed of recovery, and so is yoga.
The following yoga poses are superbly beneficial to anyone who enjoys spending time in the saddle, i.e. the bicycle seat.
You might as well call this ‘cyclist’s lunge,’ as it is helpful for runners and riders alike. With the front knee directly over the ankle and the back leg stretched as far back as possible (toes on the ground) the psoas muscle receives a lovely stretch for restoration of length and suppleness. In cycling, the psoas muscle is responsible for bringing the knee forward at the top of the pedal stroke, as well as keeping the pelvis stable while pedaling. (more…)
There is nothing worse than spending the rest of your glorious ski vacation in bed because your legs are too sore to do anything else. You want to keep skiing, to do a little shopping or go out dancing after a day on the slopes, but that is just not going to happen if you are out of shape. The black diamond advanced moguls, blue intermediate groomed runs or green beginner bunny slopes will get the best of you if you do not prepare ahead of time.
Whether you are a hot shot on the hill or you just want to look hot in your brand new ski outfit, the following yoga pose and its equivalent rating of intensity will help keep you on your feet.
While my folks were visiting LA for the 4th of July I took them horseback riding in the Santa Monica Mountains. We rode trails by the infamous “Hollywood” sign and the views were absolutely breath taking. After our three hour adventure through the mountains my legs, butt, and back were tight and I could tell that I was going to be sore a few days later.
So, I have put together a pre-horseback riding workout routine for you (just in case you get the wild hair to ride as well). Today the focus is on a leg workout and I recommend performing three sets of 20 repetitions at a medium weight. (more…)
Well, it’s definitely summer time and that means golf season is in full affect. Golf originated in Scotland in the 12th century and has been very popular ever since. I strongly believe that golf is a game of mental toughness, natural ability or skill, and a little bit of luck. I play once or twice a year so I am definitely no expert, but I have trained my share of golfers and have had great success with them. (more…)
Today, we are focusing on using correct posture throughout your workout. This is a huge topic and I feel that it can make a difference in your workouts. Correct technique and maintaining good posture keeps your body in-line, over-compensation free, and decreases your risk of injury. You might have to decrease your weights in order to do so, but it will be worth it in the long run. I have a few demonstrations below to help you picture a few exercises.
Push-Up: Notice how his body is in-line from his neck to is feet. Try not to drop your head while performing this exercise.
Crunch: Keep it simple, do a crunch not a sit-up; better on the spine. Also notice how he is not pulling on his neck. Try to keep your head back and in-line with upper spine.
Standing Tricep Extension: Notice how her feet are shoulder width apart, head is up and in-line with spine, and her back is not hunched over. You will notice one of these three struggle if you are trying to lift too much weight.
The Quadriceps (front of the thigh) consist of four muscles and are mainly used for extension such as walking, running, jumping, and squatting. The Quadriceps are made up of the Rectus Femoris, Vastus Lateralis, Vastus Medialis, and the Vastus Intermedius.
Top 5 Quad Exercises
For an Aggressive Quad workout do 2-3 sets of 20 reps and a moderate weight or resistance.
View all of Matt’s Top 5 Exercise blogs.