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| The Road to 100 Fit Tip #6, 2008 —
Body Works II
If you would like to view a video demonstration on the exercises in this fit tip, please
CLICK HERE.
As we said last week, anyone that has ever served in the military knows, you don’t need a lot of equipment or heavy weights to maintain your strength and muscle tone. Body exercises can do the trick. Last week we looked at push-ups. Here are three variations of squats using your own body weight that can help build and maintain the thigh muscles, especially the quads (front of the leg):
- Wall squats: Beginner Level
With your back flat against a wall and your feet about two feet away from the wall, squat down as far as you can comfortably and hold for 30 seconds. Rest and repeat. The closer you get to where your thighs are parallel to the floor the more difficult it becomes. You can also increase or decrease the intensity by increasing or decreasing the length of time you hold the position. Be sure to keep your feet about shoulder width apart. Also, have your feet far enough away from the wall that your knees never go past your toes as you squat down.
| Repetitions: | Hold for 30 seconds |
| Sets: | 3 |
| Rest Interval: | 30 seconds to a minute |
- Two-Legged squats: Intermediate Level
Same as wall squats but done without leaning against a wall. Again, the lower you go and the longer you hold the squat position, the greater the degree of difficulty. Try to keep your back as erect as possible. This will require you to extend your arms straight forward to help maintain your balance.
| Repetitions: | Hold for 30 seconds |
| Sets: | 3 |
| Rest Interval: | 30 seconds to a minute |
- One-Legged Bench Squats: Advanced Level
While balancing on one leg while standing on a bench, squat down on a four-count as far as possible. Then return to a standing position on a four count. This allows you to go deeper into the squat without your suspended foot touching the ground. Remember to keep your back as erect as possible, using your outstretched arms to help maintain your balance. Keep in mind supporting yourself, even ever so slightly, on anything to maintain your balance is cheating!
| Repetitions: | 10 |
| Sets: | 3 each leg |
| Rest Interval: | Alternate legs |
Perform one of these excises three times a week. You can increase the intensity of any of these exercises by increasing the number of reps, increasing the depth of the squat, or reducing the speed at which you perform each repetition.
Squats not only work almost every muscle in the lower body but they also, to a lesser extent, work the abs. When using your body weight there is very little danger of any type of back injury, which is always a danger with traditional squats done with a weight bar. What could be better than that?
Answer to last week's fitness quiz:
What is the difference between Dementia and Alzheimer’s?
Alzheimer’s is a form of Dementia, which is any type of progressive brain dysfunction.
Answer to last week's Question of the Week:
What do woman want?(These are REAL people and REAL answers!)
D: Respect and equal treatment
M: Love, Respect, To Laugh
To Nurture, To change her Mind
Freedom to be Me
P: Women want to love and to be loved unconditionally!
This week's fitness quiz:
How long does it take for the stomach to send a signal to the brain that it is full?
NEW FEATURE! Question of the Week(Selected answers will be published. All answers will be posted on the Uncle Vic Message Board. Please answer in two sentences or less. Please include your first name or if you wish to remain anonymous, your intitals)
What do men want?
Corny Joke of the Week:
What did the bartender say to the jumper cables when they walked into the bar?
OK you two - don't start anything.
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