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| The Road to 100 Fit Tip #12, 2008 —
Lets Lunge
If you would like to view the video supplement to this fit tip, please
CLICK HERE.
Lunges are a great way to firm the thighs and lift and firm the butt. The tendency is to use hand weights to increase the intensity of a lunge but this is not necessary and can actually be harmful to the shoulder joint. The other tendency with lunges is to bring both feet together between each lunge. This eliminates much of the training effect to the thighs and glutes (butt!).
The proper way to perform a lunge is as follows:
- Simulate a walking motion but take as long a stride as possible without discomfort. Your back knee should almost touch the ground. Your front knee should be over your front foot. The better shape you are in the deeper your hips should be. Ideally your hips should be lower than your front knee.
- Your feet should not come together between lunges but should alternate between lead foot and trailing foot, just like when you walk.
- Your arms should swing opposite of your feet, again, just like when you walk. This can seem awkward in a lunge. The easiest thing is to touch your opposite elbow to your opposite lead knee in each lunge. For example, right elbow to left knee.
- Try to keep the back as erect as possible.
Here are three variations of lunges:
- Walking Lunges for Beginners: Perform the lunging motion, holding for five seconds between each lunge. Perform three sets of 10 lunges with 1 minute to 1 1/2 minutes rest in between sets.
- Walking Lunges with a bounce for Intermediate: Perform walking lunges as described above but add two or three bounces or pulses in the hold position of each lunge. Again, three sets of 10 lunges with 1 to 1 1/2 minutes rest interval.
- Bounding Lunges for Advanced: Perform the same motion as the walking lunge with a bounce but this time, instead of simply stepping through each time, push off with the front foot so you literally bound into the next lunge! You should be literally airborne for a brief moment each lunge and bound forward for a foot or two. This exercise is for the highly advanced exerciser or for the athlete. Perform only two sets of 10 lunges and take at least three minutes rest in between sets.
Check out the accompanying video to see me demonstrate these three variations of the lunge. Remember, let's lunge for great a great butt and thighs!
If you would like to view the video supplement to this fit tip, please
CLICK HERE.
Answer to last week's fitness quiz:
What is a free radical?
A free radical is an atom with an unpaired electron. It is highly volatile and likely to damage other atoms in an attempt to balance itself. This can cause cell damage.
Answer to last week's Question of the Week:
What do men want?(These are REAL people and REAL answers!)
MJ: Men want to to have a good day as the hunter and gatherer they are, return to the cave, embrace his family, have a hearty meal, and fall asleep knowing that he is surrounded by a loving and caring family.
This week's fitness quiz:
What percentage of Americans are dangerously sleep deprived?
Question of the Week: What do parents want?
(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 initials)
Corny Joke of the Week:
What did the necktie say to the hat?
You go on ahead. I'll hang around for a while.
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