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This month’s goal: Do three 20-minute strength sessions per week

You’re probably already feeling sleeker, stronger and more sculpted—and the best muscle makeover is yet to come. It’s time for stepped-up moves called triples, which target three muscle groups at once, always including your stomach. Read the rest of this entry »

Stand up and get great legs!

You may want to become a better runner or cyclist. You may want muscular thighs, or slimmer, more toned thighs. What you identify as your goal will influence how you work these muscles. But, no matter what your goal is, it’s important to have a basic understanding of the major muscle groups of your thighs and how to train them.
It’s important to have a basic understanding of the major muscle groups of your thighs and how to train them.

Get to know your upper leg
There are numerous muscles in the thigh that can be separated into these main muscle groups.

Front Thigh
Your quadriceps consist of four long muscles that run down the front of your thigh. They work together to primarily extend, or straighten, your knee. You use your quads every time you take a step, jump or kick.

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In order to maximize your body’s potential and reach your exercise goals you need to train in a manner that is consistent with your objectives. The difference in training for endurance, weight loss, definition or muscle building lies in the level and length at which you train. A bodybuilder would not choose to run for 60 minutes at 8 miles per hour — this would be endurance training and would not help the lifter to achieve a larger physique. Here are some guidelines for selecting the right workout for your goal:

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Try circuit training to get or keep you fit when you’re short of workout time.

Circuit training consists of going quickly from one exercise to another for an extended period of time, say 20 minutes. It is promoted as giving both strength and aerobic training in the same workout. It does that, but you compromise both. The strength aspect is not as effective as a dedicated strength workout, and the aerobic benefits are less than with strict aerobic training. Nevertheless, circuit training does have its place. For one thing, if your schedule is so tight you will not have the time to do both aerobic and strength workouts, you can at least get some of the benefits of each. Read the rest of this entry »