FitSugar

Running Tip: Strengthen Quads With Wall Squats

FitSugar — Fri, 17 Apr 2009 08:00:00 PDT

If you're a runner and you want to increase your speed, build your endurance, and have the ability to tackle hills with a breeze, you need to have strong quads. Strengthening your thighs can also prevent injuries such as runner's knee. This common injury, which often happens to new runners, is tied to a combination of weak quads and tight hamstrings and calves. Wall squats (also called wall sits) are the perfect exercise to strengthen your upper legs.

To find out how to do this essential move for runners,

Stand with your back against a wall, placing your feet about two feet out in front of you. Feet should be hip-distance apart.
Bending your knees, slide your back down the wall until your knees are at 90 degree angles. Your knee joints should be over your ankle joints, so you may need to inch your feet further from the wall to create proper alignment. Your thighs should remain parallel.
Hold for 30 to 60 seconds, and then stand up. Repeat for a total of three reps.
To make this move more challenging, alternate between lifting your left heel for a few seconds and then your right. This helps to target your calves.

Source

Avoid Runner's Knee

FitSugar — Fri, 02 May 2008 05:30:00 PDT

If you are new to running you definitely want to be wary of developing runner's knee, an overuse injury that is twice as likely to occur in women than men. Known in the medical world as patellofemoral pain syndrome (PPFS), runner's knee causes pain in and around the knee cap (or patella). The pain is caused by tracking issues with the knee cap that irritate the bony groove the knee cap actually sits in. While there can be many reasons for this annoying and common problem that most often strikes newbies, it is most often caused by tight hamstrings and calves (the muscles in the back of the leg) coupled with weak quads (the muscle at the front of the thigh).

You don't need to avoid running to prevent runner's knee, but you should try to run on accommodating surfaces like dirt paths and asphalt, not concrete. Uneven terrain and hills can aggravate knee tracking problems, so be wary of hills if you are experiencing tenderness around your knee caps. Be proactive and strengthen your quads. And to see how, just

Wall sits are an easy exercise that target the quads.

Stand with your back against a wall, placing your feet about two feet out in front of you. Feet should be hips distance apart.
Bending your knees, slide your back down the wall until your knees are at 90 degree angles. Your knee joints should be over your ankle joints, so you may need to inch your feet further from the wall to create proper alignment. Don't let your knees fall in on the midline of your body, or sway outwards.
Hold for one minute, do three reps.

Don't forget to stretch your hamstrings and your calves too.

Source

Home Fitness Test: Quad Strength and Endurance

FitSugar — Tue, 27 Nov 2007 09:30:00 PST

Ski season is rapidly approaching and with it means sore quads. That is if you don't do any preseason conditioning. I would start with the simple assessment of the your quad endurance, which is also a great exercise to add into your routine.
Wall Sit Test
Assesses: Quad strength and endurance

Place your back against the wall, and walk your feet out and away from the wall about 3 ft.
Bend your knees allowing your back to slide down the wall.
Bend both your hips and knees to 90 degrees and adjust your feet as needed. Imagine you are sitting in an invisible chair.
Start your stop watch now and see how long you can hold the position. Don't forget to breathe!

To see what your results mean

76 seconds or more = very good
58-75 seconds = average
57-30 seconds = below average
30 seconds or less = poor

Interested in more at home fitness tests? Then check out these assessments you can do in the comfort and privacy of you own home.

Source

4 Reasons to Add an Exercise Ball to Your Home Gym

Leta Shy — Tue, 22 May 2012 13:58:44 PDT

The exercise ball may occupy a lot of room in your home gym, but it's one versatile piece of equipment. Find out how to get the most out of your exercise ball below.

A healthier seat: Ditch your normal seat on the couch and sit on an exercise ball instead. Using a ball to sit helps correct your posture, tones your abs, and encourages you to stretch, all of which sounds a lot better than the lower back pain that too much sitting on the couch can cause.

Routine shakeup: Adding an exercise ball to your normal mat routines can shake things up and challenge you. For example, you can plank using an exercise ball at your feet to make holding your pose that much harder, or sit or lay on your exercise ball while you execute arm exercises. Even just practicing your balance by kneeling on the exercise ball can help you tone and whittle. Need some ideas? Try these amazingly effective ab and butt workouts using the exercise ball:

Find out how to do the plank pike and the hamstring curl using an exercise ball with this advanced exercise ball workout video.
Skip boring crunches and do this ball pass ab exercise instead.
Challenge your core and balance with this single-leg squat, done against a wall using an exercise ball.
Lie on the ball and work your arms with this chest press move.

Read on for more reasons to use an exercise ball.

How to Combat That Afternoon Slump

Leta Shy — Thu, 03 May 2012 13:40:46 PDT

Sometimes, you just can't beat that afternoon slump. Sitting at a desk all day can leave you feeling the opposite of energetic, especially around those postlunch hours when our bodies expend more energy digesting or we crash from the effects of our morning cup of coffee - and when that happens, don't think you can always rely on energy drinks. Besides their long list of unpronounceable ingredients, a new study has found that energy drinks contain high levels of citric acid, which can cause major tooth enamel erosion.

Luckily, even without the energy drinks you don't have to spend your nine-to-five dreading the inevitable urge to nap. Here are some ways for combating that afternoon slump.

Exercise in the morning. A good day begins with a good start. Exercising in the morning is beneficial for many reasons: you don't have to worry about scheduling a time later, and it's nice to be able to check something off your list before the day really begins. A morning sweat session is also good for keeping your energy levels up throughout the day, so if you find yourself hitting a wall in the afternoon, try moving your workout session to before work and see how you feel.
Take an afternoon walk. If you find yourself spending more time dozing and daydreaming than working in the afternoon, take a 10-minute break to rev up your body. Just walking around the office, chatting with co-workers, or taking a break to enjoy the sunshine outside can be all you need to give your body a recharge.

Still tired? Read on for more tips that'll keep you from taking a nap at your desk!

5 Tricks to Get the Most Out of Your Outdoor Run

Shape — Thu, 03 May 2012 04:11:45 PDT

We are pumped to share one of our fave stories from Shape here on FitSugar. This week Shape turns to celebrity trainer Jay Cardiello for some help!

The weather is getting nice and you may have been bitten by the "run bug." To make the transition from indoor runs to the great outdoors seamless and safe, I compiled a list of my top five tricks to get the most out of your outdoor run. Whether you have had some success running on the treadmill, or you are completely new to outdoor running, there are two crucial factors that you must understand.

25 Most Deceiving Exercises (They Tone More Than You Think).

First, let's talk about a little guy named Newton. See, Newton has this law that states that for every action, there is an equal and opposite reaction. Are you with me so far? Good. Well, with runners, the concern is what we run on. The harder the surface the greater the ground reaction force, which is basically the force exerted by the ground back onto the body (in this case, our little legs) that are in contact with it, is. To simplify this, surfaces like concrete and pavement will cause a greater reaction back into our joints and legs than an energy absorbing treadmill. This not only makes us work harder, but will tire us out faster and cause greater stress on our joints.

Are Your Workouts Causing Pain? How to Find Out.

Second, the treadmill is a flat belt that provides consistency with each step. There are no stones, traffic, or inclement weather activity that would cause you to be off balance or have to change your gait. Running outdoors forces the body to make constant small adjustments. That said, here is what’s going to make your outdoor run a successful one.

5 Unique Ways to Make the Most of Your Treadmill.

Learn how to make the most out of your outdoor runs after the break!

Learn to Love the VersaClimber With This Short Workout

Susi May — Mon, 30 Apr 2012 09:15:34 PDT

No doubt you've seen the VersaClimber at your gym - that tall piece of equipment, lurking in the corner behind the more popular cardio machines. But the VersaClimber's unpopularity is also its saving grace: there is never anyone using it, so you hop on it without a wait. Since the machine is often empty, you can also use it to add short bursts of cardio to your circuit training sets, just like my Equinox trainer Lauren had me do recently. It was my first time on the VersaClimber, and I have to say I liked using the machine but it's a killer. I felt like I was climbing up an almost vertical wall.

The VersaClimber works both your arms and legs while making your heart rate soar. Decreasing the tension on the machine's gearing forces you to use your upper body more; when you increase the tension, the work is more in your legs (I felt it more in the hamstrings than my quads) but your arms will still be feeling it.

Keep on reading to get the short interval workout from Lauren.

5 Things I Wish I Registered For (and 5 I Wish I Hadn't!)

Sara Yoo — Wed, 25 Apr 2012 05:15:01 PDT

Though we may be loathe to admit it, one of the most exciting - and frenzied - moments of wedding planning is setting up a registry. While deep down I knew that marrying the man of my dreams was the best present of all, other visions, like that of a perfectly appointed home, turned me into Dirty Harry with the scanner gun. A fondue set? I'll take two. The enormous countertop convection oven? We'll make room. Salt and pepper shakers shaped like mated doves? You get the picture.

It's easy to go crazy when registering for wedding gifts, but ending up with a pile of things you'll never use results in annoying trips back to the store for returns or very full storage closets. Eight years after my perfect wedding, I can't help but think that I should have provided my generous guests with better direction as I watch the dust collect on the paella pan I've never used. Every bride's needs are different, but I've come up with a list of five items from my registry that are highly underutilized and five items for which that money would have been better spent. Tell us: what are your must-have registry items, and what do you wish you left off your list?

Five Things I Could Have Done Without

Preassembled cookware sets. Those 10- or 12-piece cookware sets may seem like a great deal with many stores advertising "deep" discounts vs. buying individual pieces, but I found that I ended up with pots and pans in sizes I've never used. Take the time to register for individual pieces (you may even find that you like pieces from a few different cookware lines) in standard sizes that make sense for your frying, sautéing, and simmering needs.
Cooking utensils. Basic utensils like rubber spatulas and wooden spoons are a wedding-registry must have. But I've found that many of the specialized tools I thought I would need have gone untouched. There are so many variations of potato mashers, strainers, ladles, and whisks that you ought to take your time finding the perfect one for you.
High-ticket single-use tools. Cookware companies would love to sell you pasta cookers, egg poachers, asparagus pots, and butter warmers, often at a few hundred dollars a pop. My pasta pot rarely sees the light of day, because I opt instead for a standard stockpot and colander (which drains much better, IMO). By investing in the right standard pots and pans, you still can cook any of these items and save room in your kitchen cabinets while you're at it.

For the rest of the list as well as a list of items I'd register for instead, just keep reading.

5 Exercises to Ditch Arm Flab Forever

Shape — Thu, 19 Apr 2012 03:07:15 PDT

We are pumped to share one of our fave stories from Shape here on FitSugar. This week Shape turns to celebrity trainer Jay Cardiello for some help!

Ah, that infamous area along the back of your arms, the nemesis of so many women. How do you tackle the jiggle? First, I want to tell you what not to do, as people are often tempted to take the wrong course of action. And that is the concept of spot reducing, or lowering fat stores in one specific area of the body. It is essentially impossible to accomplish and should not be a part of your fitness regimen. Fighting arm flab requires more than just spot treatment!

In order to tone the backs of your arms, which is where your tricep muscles are, you have to remember this: specific exercises to increase your lean muscle mass will get you results, but you must also decrease your fat intake without risking too much muscle loss. (Sound familiar? Have you managed to lose fat, but still carry some extra bulk around the tricep?) So, to lose the wiggle and jiggle, be sure to eat a healthy balanced diet with proper nutrients; get at least six to eight hours of sleep so that your body can repair, recover, and build muscle; and consistently maintain your exercise program. And be sure to incorporate these five flab-fighting exercises into your workout routine.

The Ultimate Abs and Arms Workout

See Jay's arm workout after the break!

Don't Forget These Stretches After a Run

Leta Shy — Fri, 13 Apr 2012 16:09:22 PDT

After your run, your legs are probably in need of a good stretch. But it's not all quads, hamstrings, and glutes. Don't forget these areas when stretching after your jog.

Hip flexors: Combat all that forward propelling (and desk sitting) with stretches that open up and loosen those all-important hip flexors. Tight hip flexors can lead to back pain and a limited range of motion, so make sure you incorporate some of these hip flexor stretches into your postrun routine.

IT band: Regular runners know that stretching your iliotibial (IT) band is very important, but if you've never had problems, it's easy to neglect the tendon that runs down the outer side of your leg. Prevent painful IT and knee problems before they happen by keeping your body loose with this standing IT band stretch.

Calves: Calves have the luxury of being among some of the most-used muscles in your body, but many people ignore them after a run, which can lead to an overly tight and inflexible pair. After you finish a run, find a curb or wall and do one of these seven calf stretches regularly.

Toe stretches: Your lower digits can use some attention too. Keep your toes happy and help prevent plantar fasciitis by doing a minute of toe scrunches after your run (or regularly throughout your day).

Besides these often-neglected areas, there are several other important stretches you should be doing to ensure you keep your muscles strong and flexible and prevent injury. Try this postrun stretching sequence after your next jog, or incorporate this yoga sequence for runners into your routine.