Regular Stretching Helps Your Flexibility

Basic Stretching Exercises

These exercises stretch the muscles in the leg and back that are tight. Maintaining flexible muscles in the legs and back is desirable as it allows the muscles and joints to work more efficiently and decreases the frequency of muscle injuries

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RULES TO STRETCH BY

• Warm up first: warm muscles, tendons, and ligaments are more flexible and stretch more easily; stretching cold muscles can cause tears.
  
  
• Stretches should always be gradual and gentle.
  
  
• Hold each stretch in a static position for 10 to 20 seconds, allowing the muscle to lengthen slowly.
  
  
• Do not bounce; bouncing actually causes muscle fibers to shorten, not lengthen.
  Stretch only to the point of resistance; if the stretch hurts, you´re pushing too hard.
  
  
• Don´t rush through the stretching routine; use it to prepare yourself mentally and physically for activity.

Posterior Thigh

Starting position: Sit lengthwise along a table and place your right leg on the table. Rest your left leg on the floor or on a footstool.

Action: Lean forward over your right leg until you feel a stretch behind your knee and in your calf. Hold that position by grasping the right leg. Repeat with the left leg.

Note: Stretch the calves by pointing your toes upward and toward your chest.

Calf Stretch
Starting position: Stand 2-3 feet away from a wall. Put your hands against the wall at about shoulder level to support your weight (Fig. 2A).

Action: Lean in toward the wall by bending your elbows until you feel a stretch in the back of your calves (Fig. 2B). Keep your body erect, your knees straight, and your hips forward. DO NOT bend at the waist. Make sure your heels remain on the ground. Alternate foot position by turning the feet outward, stretching, then inward, and repeating the stretch. If you run a great deal, do this repeatedly throughout the day. To increase stretch, a book can be placed under the "ball" of the foot, letting the heels hang down.

Anterior Thigh
Starting position: Stand with one arm holding onto a chair or wall.

Action: With the free hand, grasp the instep of the foot and pull the heel behind you toward your buttocks. KEEP YOUR KNEE BACK. Do not let it come forward.

Note: You should be standing erect throughout the entire stretch. DO NOT LEAN FORWARD. If you can touch your heel to your buttocks, slightly extend your back while doing this exercise.

Inner Thigh
Starting Position: Sit on the floor. Place the soles of your feet together and bring them about two feet away from your body.

Action: Place your hands on your knees and gently push downward toward the floor. SLOWLY bend forward, trying to touch your nose to your feet.

Iliotibial Band and Lateral Thigh
Starting Position: Sit comfortably on the floor with your legs out in front.

Action: With your left leg straight, put your right foot flat on the ground on the opposite side of your left knee. Reach over your right leg with your left arm so that your elbow is on the outside of your right leg. Slowly turn your head and look over your right shoulder and, at the same time, turn your upper body toward the right ann. Keep your hips flat on the floor at all times. Repeat on the opposite side.

Note: If you do not feel a stretch, bend your left knee, placing your left foot next to the right hip. The more you run, the more you need to do this stretch.

Soleus
Starting position: Stand next to a chair and place your left foot flat on the seat. Hold onto the chair for balance.

Action: Keeping the left foot flat, lean over the chair until you feel a stretch in the back of the left calf.

Get flexible

How Men's Fitness magazine recommends you get more flexible....

IF JOHN WAYNE'S inimitable strut made you think his pants were too tight, the way the Duke ran probably convinced you he had really tight hamstrings as well. Reason being, tight hams limit your range of motion for everything from squats to walking to lifting heavy objects, What's more, a lack of hamstring flexibility can lead to posture and back problems by yanking your pelvis out of its normal position. For a great hamstring stretch, follow these steps, ya pilgrim:

1 Lie faceup or on your back, whichever is easier.

2. Bend your right knee and, holding a towel at both ends, place the center of the towel over the sole of your foot.

3. Straighten your leg, but don't lock it out, and raise it until you feel a comfortable stretch. Hold the position for 15 to 30 seconds.

4. Remove the towel and gently ease your leg to the floor.

5. Repeat with your leg left out.

(Alternate three to five times with each leg.)

COPYRIGHT 2003 Weider Publications

COPYRIGHT 2008 Gale, Cengage Learning

TO LIFT OR NOT TO LIFT; THAT IS THE QUESTION

Should runners lift weights? That's the debate in this article.

If you visit the Kenyan National Training Camp, you will see the best athletes in the world running high mileage at high altitude. What you won't see is Moses Kiptanui or Delilah Asiago lifting weights. In fact, the Kenyans are so secretive in their iron-pumping that no one has ever seen them lift. Travel to Ethiopia, and you will see an equally impressive absense of muscle-building.

Here in America, however, weight-lifting or "resistance training" is part of the culture of sport. Go to the local health club, and half the place is devoted to chrome-plated "resistance machines". Football players lift weights. Hockey players lift weights. All-around jocks lift weights. To be real athletes, the logic goes, runners should lift weights too.

The question is, will weight-lifting improve your running performances? The following are the arguments for, and against, weight-lifting for distance runners.

Why you should lift

Weightlifting can correct muscle imbalances and prevent injuries. Resistance training will get your upper body in shape, which don't get much benefit from running, and will improve your core stability. Weightlifting can even improve your running economy, so you use less oxygen at a given pace.

Why you shouldn't lift

Weightlifting will make you muscle-bound, will add extra bulk that you will have to cart around, will tighten up your muscles, and leave you injured. You want to be the classic vertical hyphen, with no extra baggage. Bill Rodgers and Frank Shorter aren't the guys you call when you need help moving. Look on the victory stand at any of the major races, there's not a bulging bicep in the bunch.

Does weight training improve endurance performance?

A 1988 study by Dr. R.C. Hickson and colleagues at the University of Illinois at Chicago investigated whether adding strength training to an endurance training program would improve endurance performance. The investigators had 8 well-trained cyclists and runners add weight-training to their exercise programs. The subjects performed 3-5 sets of 4 leg exercises, 3 times per week for 10 weeks. Leg strength increased by 27% for parallel squats, 37% for knee extension, and 25% for knee flexion, over the 10 weeks. The weightlifting, however, did not result in any change in the subjects' maximal oxygen consumption (VO2 max).

Short-term endurance was measured by having the subjects cycle and run as hard as possible for 4-8 minutes. When re-tested after weight-training, the subjects had increased their time to exhaustion by 11% during cycling and 13% during running. Similarly, the length of time that the subjects were able to cycle at 80% of VO2 max increased from 71 minutes before weight-training to 85 minutes after weight-training.

The effect of the weight-training on the subjects' running performances, however, were less clear-cut. Two of the 8 subjects were injured from the heavy-resistance training, and were unable to complete the post-weight-training 10 K run. Of the other 6 subjects, their 10 K times improved from an average of 42:27 before the weight-training to 41:43 after weight-training. While this improvement was not statistically significant, it does suggest that the weight-lifting had some positive impact on running performance.

A 1995 study, published in Medicine and Science in Sports and Exercise, found similar results concerning VO2 max. Dr. John McCarthy and colleagues at the University of Wisconsin-Madison Biodynamics Laboratory, found no increase in peak VO2 with the addition of strength training to an endurance training program. In this study, sedentary adult males were divided into 3 groups. One group strength trained, a second group endurance trained, and a third "combined" group both strength and endurance trained. Peak VO2 on the cycle ergometer, increased by 18% in the endurance-trained group and by 16% in the combined group. Neither this study nor the University of Illinois study, therefore, found an increase in max VO2 or peak VO2 with the addition of strength training to an endurance-training program.

A 1994 study from the Department of Kinesiology at the University of New Hampshire, however, strongly supports weight-lifting for distance runners. Exercise physiologist Ron Johnston found improvements in running economy after a 10-week weight-training program. In this study, 12 trained female distance runners were split into groups for 10 weeks of training. The experimental (Run & Lift) group continued to run, and added a strength training regimen consisting of 14 exercises working the upper body, abdominals, and legs, 3 times per week. The control (Run) group just ran.

The Run & Lift group improved their upper body strength by 24% and leg strength by 34%. VO2 max and lactate threshold VO2 did not change in either group, which is consistent with the results of the studies already mentioned. The most interesting finding in the UNH study was that running economy improved significantly in the Run & Lift group, but did not change in the Run group. Running economy improved by over 2% at the 3 running speeds used in the study. Johnston explains, "Strength-training improves running economy either due to a reduction in wasted motion, or because stronger legs allow runners to rely more heavily on their more economical slow-twitch muscle fibers." Johnston is no idle observer of the sport, having won the 1994 Maine 50-miler.

Running economy determines how fast you can run at a given level of oxygen consumption. Since the amount of oxygen consumption that you can maintain during a race is determined by your lactate threshold, your running economy really dictates how fast you can race. An improvement of 2% in running economy translates to a 2% increase in race speed, which represents an improvement of 48 seconds for a 40 minute 10K runner!

Sounds great. Run and lift, run faster, and look good at the beach. But what if you'd rather listen to 24 hours of Ross Perot commercials than be forced to lift weights?

What if you hate to lift?

Try hill running. A 1985 study by Svedenhag and Sjodin suggests that similar improvements in running economy can be gained by running hills. In this study, 16 elite male runners improved their running economy by 1-4% per year through a combination of long-distance running, intervals, and hills. Other studies that included just long-distance running and intervals found no improvement in running economy, which indicates that the hills were what led to the improvements found in Svedenhag and Sjodin's study.

Running uphill requires that your legs propel your bodyweight up against gravity. Moreover, they do so under conditions that more closely replicate racing conditions than does even the most well-designed weight-machine. Anecdotal evidence for the benefits of hill running comes from the Kenyan and Ethiopian runners of today, and goes all the way back to the great New Zealand runners of the 1960's and 70's. The best runners in the world run hills day after day. Of course, there may be genetic factors that separate elite runners from recreational runners, but it certainly appears that hill training is an important element that, unlike your genes, you can change.

Another advantage of hill running over lifting weights is that you are simultaneously building up your cardiovascular system. Hill running, therefore, can be viewed as another form of resistance training. In this case, your bodyweight is the resistance. To improve your leg strength, you can perform resistance exercises by moving lead and steel in the weight-room, or you can perform resistance exercises by moving your entire body uphill against the force of gravity.

The evidence indicates that improving the strength of your legs through resistance training will improve your running economy. You can resistance train by lifting weights or running hills. If you decide to lift weights, get advice from a coach or trainer who understands that you are weight-lifting to improve your running, not to look like Arnold. If you decide to weight-train your legs, schedule your weight sessions so they are not right before or after a hard running workout. Regardless of whether you choose to hit the hills or hit the weights, your running economy and racing performances should improve.

Will Lifting Weights Help My Running?

Here's an interesting article on running and weight lifting. Is it beneficial or not? What do you think?

This is a very popular question. Read running magazines and you will think the answer is obvious. Well, do a little more research and the answer becomes much more fuzzy.

The first research I suggest doing for any questions of training is to look at what the elite runners do. These are the people who have gotten the most out of their training. They have figured out what is worth their time and energy and what isn't. So, what do the elite runners do? Well, very few elite runners who focus on events of 5k and up go anywhere near weight rooms. That doesn't mean they don't do strength training, though. The most popular form of strength training for elites is running hills. Repeats, circuits, easy and long runs over hills, fartleks, you name it. The bottom line is that they spend a lot of time running up and down. That's not all they do, though. Core strengthening is something that almost all of them do. Abdominal training is done by many elites. Circuit training is also popular with some, as well as body weight exercises, like pushups, pullups, step-ups, one-leg squats or lunges, one-leg hops or toe raises. Some, although they are a distinct minority, especially as their goal distance becomes longer, also lift weights.

Another form of research that I like to look through would be scientific studies. So, what do they say? Well, not a whole lot for lifting weights for distance runners. Studies have shown that lifting weights is most likely beneficial for racing distances that take less than 10 minutes to complete. What about the longer distances? Well, things change sharply. In fact, I have seen only one study that showed lifting weights is beneficial for "well trained" athletes and I found that study to be questionable. That study also said it is beneficial for the 5k but findings were inconclusive once the race distance was over 20 minutes. I have yet to see one study that found weight training to be beneficial for anything longer than that. What about athletes who are not "well trained"? Well, studies have shown that adding weight lifting on top of their current training routine does help improve performance, which makes sense. You are increasing training load. Regardless of what that training is, increasing training load will increase fitness. But there's a catch. Using that increased training load to do more running instead of lifting weights leads to much more significant performance improvements. In the end, almost all studies have found that lifting weights has no statistically significant positive effect on racing performance in events of longer than 10 minutes and some suggest that there may be a negative effect on performance. What about other forms of strength training? Well, studies have shown that running hills is one of the most beneficial forms of training that a runner can do. Circuit training, core training, and body weight exercises haven't been studied enough to offer any quality assessments.

Of course, there is one variable that I have purposely left out so far. Many people believe lifting weights is good for injury prevention. While this sounds great, for the typical biomechanically sound runner, there is simply no evidence supporting these claims. In fact, in an unscientific study of one, my injury rates have been higher when lifting weights (under the supervision of trainers and strength and conditioning coaches) than when not lifting weights. On the other hand, if you have a biomechanical inefficiency, lifting weights may make sense to correct any imbalances.

In the end, there is not a whole lot of evidence supporting the use of weight training for performance benefit. This doesn't mean it's not worth a shot. Experiment, we are all studies of one. However, as I always say, why assume you are in the minority when chances are you are in the majority? If weight training isn't working for you, move on and find something that would make better use of your limited training time and energy. If you have to decide between a few extra miles on the roads or hitting the weight room, by all means, run a few extra miles. That is where you are going to get the best performance benefit.

Leaning Lunge Combo

A -Hold a dumbbell in each hand at sides, palms facing body, and lunge forward with right leg, lowering left knee to the ground. Lean forward from the hips.

B -Straighten right leg and rise up as you raise left leg behind you, foot flexed. Lunge forward with your left leg on the next rep. Continue alternating sides with each rep.

Do 20 reps!

The Ultimate Butt Workout (as if your butt isn't already great!)

A - Hold a dumbbell in each hand, palms facing thighs, and stand with feet hip-width apart. Slowly bend forward from your hips as you push your butt back, stopping when your torso is parallel to the ground.

B

Lift up 45 degrees (instead of all the way up). Immediately lower and repeat.

Do 20 reps

Guide to Shoulder Problems

Guide to Torn Rotator Cuff & Frozen Shoulder (Adhesive Capsulitis)

By Carol & Richard Eustice, About.com Guide

About.com Health's Disease and Condition content is reviewed by the Medical Review Board

What Is a Torn Rotator Cuff?

One or more rotator cuff tendons may become inflamed from overuse, aging, a fall on an outstretched hand, or a collision. Sports requiring repeated overhead arm motion or occupations requiring heavy lifting also place a strain on rotator cuff tendons and muscles. Normally, tendons are strong, but a longstanding wearing down process may lead to a tear.

What Are the Signs of a Torn Rotator Cuff?

Typically, a person with a rotator cuff injury feels pain over the deltoid muscle at the top and outer side of the shoulder, especially when the arm is raised or extended out from the side of the body. Motions like those involved in getting dressed can be painful. The shoulder may feel weak, especially when trying to lift the arm into a horizontal position. A person may also feel or hear a click or pop when the shoulder is moved.

How Is a Torn Rotator Cuff Diagnosed?

Pain or weakness on outward or inward rotation of the arm may indicate a tear in a rotator cuff tendon. The patient also feels pain when lowering the arm to the side after the shoulder is moved backward and the arm is raised.

A doctor may detect weakness but may not be able to determine from a physical examination where the tear is located.

X rays, if taken, may appear normal.

An MRI can help detect a full tendon tear, but does not detect partial tears.

If the pain disappears after the doctor injects a small amount of anesthetic into the area, impingement is likely to be present. If there is no response to treatment, the doctor may use an arthrogram, rather than an MRI, to inspect the injured area and confirm the diagnosis.

How Is a Torn Rotator Cuff Treated?

Doctors usually recommend that patients with a rotator cuff injury rest the shoulder, apply heat or cold to the sore area, and take medicine to relieve pain and inflammation. Other treatments might be added, such as:

electrical stimulation of muscles and nerves

ultrasound therapy

cortisone injection near the inflamed area of the rotator cuff

The patient may need to wear a sling for a few days. If surgery is not an immediate consideration, exercises are added to the treatment program to build flexibility and strength and restore the shoulder's function. If there is no improvement with these conservative treatments and functional impairment persists, the doctor may perform arthroscopic or open surgical repair of the torn rotator cuff.

What Is a Frozen Shoulder?

As the name implies, movement of the shoulder is severely restricted in people with a "frozen shoulder." This condition, which doctors call adhesive capsulitis, is frequently caused by injury that leads to lack of use due to pain.

Rheumatic disease progression and recent shoulder surgery can also cause frozen shoulder. Intermittent periods of use may cause inflammation. Adhesions (abnormal bands of tissue) grow between the joint surfaces, restricting motion. There is also a lack of synovial fluid, which normally lubricates the gap between the arm bone and socket to help the shoulder joint move. It is this restricted space between the capsule and ball of the humerus that distinguishes adhesive capsulitis from a less complicated painful, stiff shoulder. People at a higher risk for frozen shoulder include those with certain conditions including:

diabetes

stroke

lung disease

rheumatoid arthritis

heart disease

people who have been in an accident

The condition rarely appears in people under 40 years old.

What Are the Signs of a Frozen Shoulder and How Is It Diagnosed?

With a frozen shoulder, the joint becomes so tight and stiff that it is nearly impossible to carry out simple movements, such as raising the arm. People complain that the stiffness and discomfort worsen at night. A doctor may suspect the patient has a frozen shoulder if a physical examination reveals limited shoulder movement. An arthrogram may confirm the diagnosis.

How Is a Frozen Shoulder Treated?

Treatment of this disorder focuses on restoring joint movement and reducing shoulder pain. Usually, treatment begins with nonsteroidal anti-inflammatory drugs and the application of heat, followed by gentle stretching exercises. These stretching exercises, which may be performed in the home with the help of a therapist, are the treatment of choice.

In some cases, transcutaneous electrical nerve stimulation (TENS) with a small battery-operated unit may be used to reduce pain by blocking nerve impulses. If these measures are unsuccessful, the doctor may recommend manipulation of the shoulder under general anesthesia. Surgery to cut the adhesions is only necessary in some cases.

Cat Stretch (Back Stretches)

The Cat Stretch helps strengthen your lower back muscles and ease any minor back pain due to bad posture. Learn how to do the Cat Stretch in this section:

	STEP 1: Go down on your hands and knees. Maintain a straight back.
	STEP 2: Create a curve in the middle of your back by pushing your spine upward. Hold the position for 5 seconds, then release the stretch and return to the starting position.

Stress makes your muscles tense up and can cause headache, stiff neck, sore shoulders, and a knotted back. The back takes in tension more than any other part of the body. During a Fitness workout, the back muscles contract, further increasing the tension. Full body stretching will relax your muscles, help you breathe deeper, and release all of the accumulated tension your body takes each day.

Spine Rotation (Back Stretches)

Back pain is a common ailment especially since the back takes in tension more than any other part of the body. Back pain can range from mild discomfort to pain that hinders you from working or participating in your favorite leisure activities. Doing exercises which target your back can help avoid any back pain. The Spine Rotation is one of those exercises. Learn how to do this exercise in this section:

	STEP 1: Lie on your back (on the mat or on the floor) with arms outstretched at shoulder level. Bend both legs.
	STEP 2: Slowly, drop your knees to the right until the right knee is touching the floor. While dropping your knees, keep your shoulder blades flat on the floor. However, don't force the stretch. Hold for 8-10 seconds and repeat with the other side.

Stress makes your muscles tense up and can cause headache, stiff neck, sore shoulders, and a knotted back. The back takes in tension more than any other part of the body. Also, during a Fitness workout, the back muscles contract, further increasing the tension. Full body stretching will relax your muscles, help you to breathe deeper and release all of the accumulated tension your body takes each day.

Hyperextension of Back (Back Stretches)

Back pain is a common ailment especially since the back takes in tension more than any other part of the body. Back pain can range from mild discomfort to pain that hinders you from working or participating in your favorite leisure activities. Doing exercises which target your back can help avoid any back pain. The Hyperextension of Back is one of those exercises. Learn how to do this exercise in this section:

	STEP 1: Lie face down (on the mat or on the floor). Move your elbows close to your body.
	STEP 2: Push your torso up until your elbows are supporting your body weight. Keep your hips on the floor.
	STEP 3: Be sure to keep your neck relaxed. Hold for 12-15 seconds.

Stress makes your muscles tense up and can cause headache, stiff neck, sore shoulders, and a knotted back. The back takes in tension more than any other part of the body. Also, during a Fitness workout, the back muscles contract, further increasing the tension. Full body stretching will relax your muscles, help you to breathe deeper and release all of the accumulated tension your body takes each day.

Lower Back Stretch (Back Stretches)

One of the most common spots of injury is the lower back. Injuries in this area usually result from muscular imbalance, weak or inflexible muscles, or poor posture. Thus, it makes sense to do some exercises that will work your lower back muscles and develop the right level of conditioning to avoid injury. The Lower Back Stretch targets your back muscles. Learn how to do this exercise in this section:

	STEP 1: Lie on your back (on the mat or on the floor). Clasp your hands on top of your shins and bring in both knees to your body.
	STEP 2: Gently pull your knees closer until you feel the stretch in your lower back. Hold for 8-10 seconds.

Stress makes your muscles tense up and can cause headache, stiff neck, sore shoulders, and a knotted back. The back takes in tension more than any other part of the body. Also, during a Fitness workout, the back muscles contract, further increasing the tension. Full body stretching will relax your muscles, help you to breathe deeper and release all of the accumulated tension your body takes each day.

Upper Back Stretch (Back Stretches)

Your upper and lower back muscles consist of a large group of muscles that runs from above your hips to your neck, arm, and shoulder areas. The main job of this muscle group is to help you in pulling and lifting loads. By strengthening and stretching your upper and lower back, you will have more strength to pull objects towards you. Strengthen your upper back by doing this exercise regularly:

	STEP 1: Stand with your legs slightly bent and feet hip-width apart. With arms straight, clasp your fingers in front of you while keeping your lower back firm and your body upright.
	STEP 2: Gently push your hands away from you until you feel a stretch across your upper back and at the back of the shoulders. Hold for about 8-10 seconds.

Stress makes your muscles tense up and can cause headache, stiff neck, sore shoulders, and a knotted back. The back takes in tension more than any other part of the body. Also, during a Fitness workout, the back muscles contract, further increasing the tension. Full body stretching will relax your muscles, help you to breathe deeper and release all of the accumulated tension your body takes each day.

Chest Stretch (Chest and Arm Stretches)

One of the major benefits of Stretching is that it increases your flexibility. While Stretching may appear a bit bland as compared with resistance exercises such as Training with Free Weights and Weight Training Exercises, without a good stretch, you will not be able to minimize the risk of injury.

The chest is made up of pectoral muscles - major and minor. The pectoralis major covers the front of the upper chest and is attached to the upper arm. This muscle is responsible for major arm movements such as flexion, rotation, and adduction towards the body. Strengthen your pectoral muscles by doing exercises that target those muscles. The Chest Stretch is one of those exercises.

	STEP 1: Stand (with legs slightly bent and feet hip-width apart). Hold your abdominals tight. Your head, neck, and shoulders should stay relaxed. With your back straight, clasp your hands behind your back.
	STEP 2: Lift your arms behind you until you feel the stretch across your chest. Hold for about 10 seconds.

Triceps Stretch (Chest and Arm Stretches)

One of the major benefits of Stretching is that it improves your flexibility. Regular Stretching can help retain your flexibility and a good range of motion when you grow old, not only for exercising but for your daily activities as well. While Stretching may appear a bit bland as compared with resistance exercises such as Training with Free Weights and Weight Training Exercises, without a good stretch, all your hard work at the gym will be in vain.

Like the shoulders, the triceps brachii muscles, commonly known as triceps, are also a three-headed muscle complex. The triceps are the muscles that run on the backside of your upper arm from your shoulder to your elbow. They constitute two-thirds of your upper arm. These muscles straighten your elbows and allow you to push your arms forward.

Strengthen your triceps by doing the Triceps Stretch regularly. Learn how to do this exercise in this section:

	STEP 1: Stand (with legs slightly bent and feet hip-width apart) or sit and raise your left arm over your head with your elbow bent.
	STEP 2: Place your left hand over your back as if you were reaching down your spine. With your right hand, gently push your left arm back to extend the stretch. This will stretch down the back of the arm. Hold for about 10 seconds and then change sides.

It would be relaxing to get into a really good Stretching session to release all of that accumulated tension our bodies take each day.

Neck Stretching

One of the major benefits of Stretching is that it increases your flexibility. While Stretching may appear a bit bland as compared with resistance exercises such as Training with Free Weights and Weight Training Exercises, without a good stretch, you will not be able to minimize the risk of injury.

For safety purposes, do not overstretch or bounce your neck to any direction when doing the Neck Stretch.

	STEP 1: Stand (with feet hip-width apart) or sit with your shoulders relaxed and arms hanging loosely at sides.
	STEP 2: Gently tilt your head sideways to one side to feel the stretch in the other side of the neck. Hold for 8-10 seconds on each side. Repeat 2-3 times.

Stress makes your muscles tense up and can cause headache, stiff neck, sore shoulders and a knotted back. Full body stretching will relax your muscles, help you to breathe deeper and release all of the accumulated tension your body takes each day.

Head Forwards Stretch (Neck and Shoulder Stretches)

One of the major benefits of Stretching is that it increases your flexibility. While Stretching may appear a bit bland as compared with resistance exercises such as Training with Free Weights and Weight Training Exercises, without a good stretch, you will not be able to minimize the risk of injury.

For safety purposes, do not overstretch or bounce your neck to any direction when doing the Head Forwards Stretch.

	STEP 1: Stand (with feet hip-width apart) or sit with your shoulders relaxed; arms hanging loosely at sides. Keep your back straight.
	STEP 2: Gently drop your head forward until you feel the stretch in both the neck and upper back. Hold for 8-12 seconds.

It would be relaxing if we get into a really good Stretching session to release all of the accumulated tension our bodies take each day.

Shoulder Stretch (Neck and Shoulder Stretches)

One of the major benefits of Stretching is that it increases your flexibility. While Stretching may appear a bit bland as compared with resistance exercises such as Training with Free Weights and Weight Training Exercises, without a good stretch, you will not be able to minimize the risk of injury. The anterior deltoid is the front part of the deltoids or "delts". The deltoids muscle is the cap of the shoulder and has three parts: anterior (front), lateral (side), and posterior (rear). The anterior deltoid allows you to raise your arms to the front. The lateral deltoid allows you to raise your arms to the side, while the posterior deltoid allows you to rotate your arms to the rear. Stengthen the muscles in your shoulders by doing the Shoulder Stretch. This section will show you how to do this exercise: STEP 1: Stand (with legs slightly bent and feet hip-width apart) or sit. STEP 2: Put your right arm across your body so it is near your left shoulder. Extend until you feel the stretch in the back of your shoulder. STEP 3: To push the stretch a little further, hold your right arm with your left hand. Hold for about 8-10 seconds and repeat on the other side. Stress makes your muscles tense up and can cause headache, stiff neck, sore shoulders and a knotted back. Full body stretching will relax your muscles, help you to breathe deeper and release all of the accumulated tension your body takes each day.

Rotator Cuff Exercises

Before you start

The exercises described below can help you strengthen the muscles in your shoulder (especially the muscles of the rotator cuff--the part that helps circular motion). These exercises should not cause you pain. If you feel any pain, stop exercising. Start again with a lighter weight.

Look at the pictures with each exercise so you can use the correct position. Warm up before adding weights. To warm up, stretch your arms and shoulders, and do pendulum exercises. To do pendulum exercises, bend from the waist, letting your arms hang down. Keep your arm and shoulder muscles relaxed, and move your arms slowly back and forth. Perform the exercises slowly: Lift your arm to a slow count of 3 and lower your arm to a slow count of 6.

Keep repeating each of the following exercises until your arm is tired. Use a light enough weight that you don't get tired until you've done the exercise about 20 to 30 times. Increase the weight a little each week (but never so much that the weight causes pain). Start with 2 ounces the first week. Move up to 4 ounces the second week, 8 ounces the next week and so on.

Each time you finish doing all 4 exercises, put an ice pack on your shoulder for 20 minutes. It's best to use a plastic bag with ice cubes in it or a bag of frozen peas, not gel packs. If you do all 4 exercises 3 to 5 times a week, your rotator cuff muscles will become stronger, and you'll get back normal strength in your shoulder.

Exercise 1

Start by lying on your stomach on a table or a bed. Put your left arm out at shoulder level with your elbow bent to 90° and your hand down. Keep your elbow bent, and slowly raise your left hand. Stop when your hand is level with your shoulder. Lower your hand slowly. Repeat the exercise until your arm is tired. Then do the exercise with your right arm.

Exercise 1

Exercise 2

Lie on your right side with a rolled-up towel under your right armpit. Stretch your right arm above your head. Keep your left arm at your side with your elbow bent to 90° and the forearm resting against your chest, palm down. Roll your left shoulder out, raising the left forearm until it's level with your shoulder. (Hint: This is like the backhand swing in tennis.) Lower the arm slowly. Repeat the exercise until your arm is tired. Then do the exercise with your right arm.

Exercise 2

Exercise 3

Lie on your right side. Keep your left arm along the upper side of your body. Bend your right elbow to 90°. Keep the right forearm resting on the table. Now roll your right shoulder in, raising your right forearm up to your chest. (Hint: This is like the forehand swing in tennis.) Lower the forearm slowly. Repeat the exercise until your arm is tired. Then do the exercise with your left arm.

Exercise 3

Exercise 4

In a standing position, start with your right arm halfway between the front and side of your body, thumb down. (You may need to raise your left arm for balance.) Raise your right arm until almost level (about a 45° angle). (Hint: This is like emptying a can.) Don't lift beyond the point of pain. Slowly lower your arm. Repeat the exercise until your arm is tired. Then do the exercise with your left arm.

Exercise 4

Source

Written by familydoctor.org editorial staff.

American Academy of Family Physicians

Reviewed/Updated: 08/07
Created: 09/00

Copyright © 2000-2009 American Academy of Family Physicians

Anterior Deltoid Stretch - Neck and Shoulder Stretches

One of the major benefits of Stretching is that it increases your flexibility. While Stretching may appear a bit bland as compared with resistance exercises such as Training with Free Weights and Weight Training Exercises, without a good stretch, you will not be able to minimize the risk of injury. The anterior deltoid is the front part of the deltoids or "delts". The deltoids muscle is the cap of the shoulder and has three parts: anterior (front), lateral (side), and posterior (rear). The anterior deltoid allows you to raise your arms to the front. The lateral deltoid allows you to raise your arms to the side, while the posterior deltoid allows you to rotate your arms to the rear. Stengthen the muscles in your shoulders by doing the Anterior Deltoid Stretch. This section will show you how to do this exercise: STEP 1: Stand (with feet hip-width apart) and keep your back straight. Holding by the wrist, take your right arm behind you and gently ease it behind your back. STEP 2: You should feel the stretch at the front of your shoulder. While doing this, be sure to keep your shoulders straight. Hold for about 8-10 seconds and repeat on the other arm. Stress makes your muscles tense up and can cause headache, stiff neck, sore shoulders and a knotted back. Full body stretching will relax your muscles, help you to breathe deeper and release all of the accumulated tension your body takes each day.

Burn 2,000 Calories on the Treadmill

Stay slim on your treadmill all season with this 7-day plan from Jenny Hadfield, author of Running for Mortals.

By the editors of FITNESS

Here's a good workout plan you can try, if you like the treadmill.

Monday

• Power walk: 30 minutes
• Strength-train: 20 minutes

Total: 50 minutes

Tuesday

• Warm up: Walk easily, then briskly: 3 minutes
• Power walk: 2 minutes
• Run fast (but don't sprint): 2 minutes
• Repeat Steps 1 & 2: 10 times
• Cool down: Walk easily: 2 minutes

Total: 45 minutes

Wednesday

• Warm Up: Walk easily: 5 minutes
• Do your favorite strength-training move: 12 reps
• Power walk at 4% to 6% incline: 3 minutes
• Repeat Steps 1 & 2: 6 times
• Cool down: Walk easily: 5 minutes

Total: 40 minutes

Thursday

• Warm Up: Walk easily, then briskly: 3 minutes
• Power walk: 2 minutes
• Run fast (but don't sprint): 2 minutes
• Repeat Steps 1 & 2: 6 times
• Cool down: Walk easily: 3 minutes

Total: 30 minutes

Friday

• Repeat Monday's routine

Saturday

• Warm Up: Walk easily, then briskly: 5 minutes
• Power walk: 2 minutes
• Run fast (but don't sprint): 4 minutes
• Repeat Steps 1 & 2: 6 times
• Cool Down: Walk easily: 4 minutes

Total: 45 minutes

Sunday

• Rest

Originally published in FITNESS magazine, November/December 2008.

INTERMEDIATE BOXING/MMA WORKOUT

Workout Summary:

Training Level:	Intermediate
Main Goal:	Muscle Tone
Days Per Week:	6
Workout Type:	Split
Designed By:	M&S Writers

Description of Workout:

This workout is designed for anyone in Boxing/MMA and any combat sports. It’s a 6 day routine based on two compound weight days and four days intense cardio. This workout is for anyone on an intermediate level and beginners should do a 12 week beginners routine before attempting this one.

It was taken into account that most people would be training in proper classes so the day of that class would account for a cardio day on this routine.

Reps Can Be Adjusted To Suit Your Goals:

• Strength = 4-6 reps
• Gaining Muscle = 7-12 reps
• Endurance = 15-20

Workout Schedule:

• Monday: Weight Training
• Tuesday: Cardio/Fighting Practice
• Wednesday: Cardio/Fighting Practice
• Thursday: Weight Training
• Friday: Cardio/Fighting Practice
• Saturday: Cardio/Fighting Practice
• Sunday: Rest Day

Monday & Thursday - Weight Training:

Monday - Legs, Back & Grip Strength
Legs
Exercise	Sets	Reps
Squats	4	15-20
Leg Press	4	15-20
Leg Curls	4	15-20
Calf Raises	5	15-20
Back
Exercise	Sets	Reps
Pull Ups	4	15-20
Lat Pull Down	4	15-20
Seated Row	4	15-20
One Arm Dumbbell Row	4	15-20
Hyperextensions	4	15-20
Grip Strength
Exercise	Sets	Reps
Hand Grips	4	30 (slow reps)

Thursday - Chest, Shoulders & Triceps
Chest
Exercise	Sets	Reps
Bench Press	4	15-20
Incline Dumbbell Press	4	15-20
Shoulders
Exercise	Sets	Reps
Military Press	4	15-20
Dumbbell Press	4	15-20
Upright Rows	4	15-20
Shrugs	4	15-20
Triceps
Exercise	Sets	Reps
Dips	4	15-20
Close Grip Bench Press	4	15-20

Tuesday & Friday - Cardio & Bag/Pad Training:

Fighting Practice 30 mins (using bags or pads)

Example of practice for BOXING:

• 3 mins of Quick Jabs and Strikes
• 1 min rest
• 3 mins of Heavy Strikes
• 1 min rest
• 3 min freestyle combo's

Repeat as many times as possible and push it!

Followed by 30 min jog

Wednesday & Saturday - Martial Arts Cardio:

Fighting Practice 45 mins

Example for Martial Artists:

• Loosen Up by moving through the combinations of your preferred style (Karate = Kata)
• 30 second rest
• 3 mins Quick strikes on bag
• 1 min rest
• 3 mins of heavier strikes
• 1 min rest
• 3 mins freestyle combo's

Repeat as many times as possible and push it!

Followed by 100-200M Sprints

Hip Exercises

By Jeff Bayer Fitness Specialist

As you design your workout program, you’re likely putting a lot of focus on your quads, hamstrings, chest, back, and arms. These are the most noticeable body parts that men work since they are the most visible to the naked eye. Despite this fact, it’s important to think about some of your smaller muscle groups that may not look all that impressive, but will improve your ability to lift heavier during other exercises, and will also help you better perform many of the activities or sports you do on a daily basis.

Hip exercises are the perfect example of this type of less-visible but highly functional focus. The hip flexors in particular are a small muscle group that play a big role in the body. They help to keep the hips in the correct position, and they’re working hard every time you step up a stair, do squats or just get out of a chair. Having strong hip muscles will also help prevent back problems: When the hips are in alignment, the spine is in alignment as well.

an introduction to hip exercises

Here are some of the main hip exercises that will target the hip flexors and all the surrounding hip muscles.

Decline sit-up

While you may have always thought of decline sit-ups as stimulating the abdominal muscles, they also call the hip flexors into play. As you lean back past a 180-degree angle, your hip flexors are automatically going to start tensing, preventing the body from falling back completely.

Keep in mind that the hip flexors are generally a much weaker body muscle, so it’s not going to take all that much weight to get them stimulated and progressing. Aim to complete two to three sets of 10-15 reps.

Hanging leg raise

Another classic abdominal exercise is hanging leg raises, which make for another good hip exercise. To increase the intensity of this movement, wrap weights around your ankles or attach a cable to your ankles as you raise them through the air.

Maintaining the straight-leg position throughout the movement will be challenging enough at first, however, so be sure you’ve got that covered before adding any additional resistance. Perform one to two sets of 8-10 reps.

Cable single-leg raise

Cable machines offer a nice variety of resistance training options and are perfect for hip exercises. After attaching the cable to your ankle, select between 20-40 pounds, which is usually plenty to work your hip flexors.

From there, stand facing away from the weight stack with both legs straight and shoulder width apart. Begin to lift one knee up toward the chest, pausing for a second at the top before lowering again. Complete 10-12 reps on one leg and then switch sides for two sets total.

You can also do this movement with your leg going out to the side or back. The only difference is that you should maintain a straight-leg position rather than bending at the knee.

Lying leg raise

If you don’t have a cable available to you, another hip exercise option is a lying leg raise. To do this one, you will again attach an ankle weight, and lying on your back or side, lift your leg straight up into the air until it’s at a 60-degree angle with your body. Lower to complete the rep and switch sides to work both legs equally. Complete 15-20 reps on each side for two to three sets.

Stationary lunge stretch

After performing any hip exercises, you will want to ensure that you’re stretching thoroughly afterward because this muscle is prone to becoming tense.

One of the best stretches to perform for the hip flexors is a stationary lunge where you move into a lunge position, but allow your back knee to touch the ground. Once in that position, place your hands either on the floor in front of you or on your knee and slowly allow the body to rock forward gently until you feel a pull in the hip area. Hold that position for at least 10 seconds, and then switch legs and repeat two stretches for each side.

Stretch it out

The classic quad stretch will also stretch the hip if you think of pushing the hips forward slightly while pulling back on the knee that’s bent.

Doing these stretches regularly will keep the area lose and limber. Often hip flexors can also become tight from sitting all day at work, contributing to lower back pain. By stretching your hips every day you will help overcome hip and back pain.

hip flexor power

It’s a great idea to think of your hip flexors in your regular workout. They won’t be a muscle that you’ll build to a significant degree, but by strengthening them you can reduce your risk of injury and enable yourself to lift heavier on the weights that do make a difference in your appearance, such as the squat and dead-lift.

Create An Effective Home Workout Program

By Jeff BayerWeb Site: AskMen.com's Virtual Trainer Fitness Specialist

If the sluggish economy has you paying extra attention to your monthly spending habits, one area you might be cutting back on is your gym membership. Luckily, this doesn't mean you must give up your workouts and let your physical condition suffer. It’s certainly possible to get a fantastic workout at home with a bit of planning and creativity.

Here’s how you can create an effective home workout program that will save you money without sacrificing results.

Determine your method of cardio training

If your main goal is to build muscle, you might think you won’t need to do a great deal of cardio training in the first place. However, including some cardio in your workout program does tend to help with nutrient partitioning, driving nutrients toward the muscle cells rather than the fat cells.

You can either choose to perform bouts of cardio between your strengthening movements, making it more like a calorie-burning circuit training program, or perform cardio all at once, after your strength training. You can also do cardio training in a separate session.

Do note that if your focus is on developing strength, you’re better off resting completely between sets to allow your body to recover, and performing cardio at another time.

At-home cardio options

Some good options for at-home cardio include:

• Running up and down a set of stairs
• Jumping rope
• Step-ups on an oversize box or step (the higher the box, the better the cardiovascular benefits you’ll get
• Burpies

These options are best used as an interval training excercise (going for 30 to 60 seconds hard, coupled with one minute of rest), which is ideal for at-home workouts since they are quick to complete and help burn fat more effectively.

Factoring in strength training

The next thing to do is plan out the strength training portion of your home workout. Ideally you should purchase a set of dumbbells and a barbell with weighted plates, that would allow you to perform many of the free-weight exercises you would do in the gym (bicep curls, triceps movements, deadlifts, rows, shoulder presses, lunges, etc). If you do not have these available to you, then it’s time to get creative.

Body-weight squats with a wall squat

Start by performing a set of 25 body-weight squats, being sure you are going as low to the floor as possible to the floor. Next, move over to the wall and perform a stationary wall squat, holding for one full minute.

Push-ups on an exercise ball

You can make the standard push-up more difficult simply by placing your hands on an exercise ball and performing the push-up from there. Additionally, you’ll also get the benefit of dramatically working your core muscles, making this an ideal upper body exercise.

Dips with feet raised

Next, move on to triceps dips off the back of a chair. To challenge yourself more, raise your feet up and place them up on a table, stool or bed in front of you. If you want to further increase the intensity, place a weighted object on top of your thighs.

Jump lunges

To work your glutes, hamstrings and quads, perform a series of jump lunges. Repeat until you have completed 10 to 15 reps for each set you do.

Pull-ups

For your lats and lower back area, if you have a sturdy bar somewhere in your house, hang off of it and perform a set of pull-ups. If you don’t, lie a strong broomstick or other pole across two solid surfaces (chairs, boxes, etc). Then lie down underneath it and mimic the pull-up action.

Single-leg deadlifts

Round out your home workout program by performing single leg deadlifts. Stand in front of a bed and place one leg back and up on top of it. From there, with a chair placed a foot or two in front of the body, bend down and grasp the bottom of the chair (note another weighted object can be used for this if you prefer -- a bag of sand, a box filled with cans, etc). Holding the object, rise up while keeping both legs as straight as possible, thinking of squeezing your glutes while you do so. Come to a full standing position and then lower the object to the ground once again to complete the rep.

As with any workout program, be sure you are also performing a good warm-up and cool down before and after the workout.

all you need is commitment

If you do this three times a week, performing 2 to 3 sets of each movement, you should definitely be able to maintain -- if not improve -- your current fitness level.

Shock Your Muscles With Supersets

By Jeff Bayer
Web Site: AskMen.com's Virtual Trainer Fitness Specialist Every Monday

One of the biggest reasons you reach a plateau in your workout is that you are doing the same thing over and over again. Every time you put a new stress load on your body, your muscles get slightly damaged. Then, during the rest time after your workout, they rebuild and become even stronger, so they will be better equipped to handle that particular stress should it be encountered again.

When you perform the same routine day in and day out, your body gets used to the stress and no longer sees a reason to adapt and grow any stronger. This is when you stop noticing changes in your strength, quickness and size.

To overcome this problem, you need to constantly find new ways to shock your system and send it into a state of repair. A great way to do that is with supersets.

what are supersets?

Supersets are essentially two exercises performed back to back that target opposing muscle groups, namely one agonist and one antagonist muscle group. Examples of such muscles are the biceps and triceps, hamstrings and quads, and chest and back.

They are also different from normal sets as you don't rest between exercises, whereas you would normally take around 90 seconds rest between sets.

why should you do them?

Supersets are a great technique for plateau busting and for sparking your motivation to keep training. Often, when you force yourself to perform the same workouts over and over, you no longer have the burning desire to make it to every planned workout session. By changing your routine, you will find yourself excited again and actually looking forward to pushing your body past its limits.

Supersets are also a great technique for increasing muscle size, as they boost the release of anabolic hormones like testosterone, which is responsible for muscle growth. In addition, you will reduce the amount of time you spend in the gym, as you will be working two muscle groups within the same set.

Another great benefit for those who train at home or on the road is that you don't need really heavy weights; you can push your muscles to their limits with lighter weights, which means that you can still have a great workout with minimal equipment.

However, supersets aren't the best technique if you are exclusively looking to increase your strength. The reasoning behind this is simple: Since it is a higher-intensity workout, you will not be able to lift as much weight as you would if you were doing regular sets with longer rest periods, translating into a lesser pure strength gain.

incorporating supersets

Since supersets are more demanding than regular workouts, you shouldn't perform them every time you go to the gym, or you will quickly find that you are overtraining.

Also, when performing supersets, it's a good idea to focus only on two opposing muscle groups, while maintaining your normal workout for the rest of your body. This will allow you to hit those particular muscles harder without overstressing all your muscles.

A good approach is to focus on a given muscle group for a period of 2 to 4 weeks before switching to a new group. After you've hit all the muscles you would like to with this technique, take a few weeks off and return to a straight set workout plan for another 2 to 4 weeks. This will allow all your muscles to fully recover from the supersets before you hit them again, working them into your routine as you did when you started.

During the workout itself, perform your 2 exercises back to back with no rest period, and after the whole set is completed, take a 60- to 90-second rest period.

Start off performing 2 to 3 sets of 8 to 10 reps for each exercise, and 2 different exercises for each muscle. As you advance, you can increase your sets to 3 to 4 total, and start performing 3 different exercises per muscle.

sample arm workout

Start with a 5- to 10-minute moderate cardiovascular warmup to get the blood moving to your muscles. Then, using a weight that is slightly lighter than what you would normally use if you were doing straight sets, perform the following supersets, taking about 90 seconds rest between each set.

1. Bicep curls with tricep kickbacks

For the bicep curls, keep your elbows close to your body and curl the weight up toward your shoulders. Remember to keep your body straight; don't use your momentum to raise the weight.

For the tricep kickbacks, bend over and try to keep your back flat. Extend your arms behind you, keeping your elbows close to your sides. Pause for a second at the top of the movement, then return to the starting position.

2. Hammer curls with overhead extensions

Perform the hammer curls just as you would bicep curls, only turn your wrists so that your palms are facing in.

For the overhead extensions, use either a dumbbell or a barbell and raise the weight over your head. After you have stabilized the weight above you, slowly bend at the elbows, and move the dumbbells or barbell behind your head and down toward your back. Make sure to keep your elbows pointed as straight up to the ceiling as possible to prevent stress on your joints. After going as low as you can, raise the weight back up over your head to complete the rep.

As you progress through this workout, try adding another exercise superset to further challenge your muscles.

superset it

As with any exercise, it's most important to ensure that you are maintaining proper form in order to derive the full benefits. Try not to be discouraged if you have to decrease your weight quite a bit from what you normally lift in order to maintain your form; your muscles are fatigued and this is to be expected.

Work at your own pace; although you may not be lifting as much as the guy next to you, once you have both put the weights down, your results will be much more impressive than his.

Resources:
Baechle, T., Earle, R. (1994). Essentials of Strength Training and Conditioning. National Strength and Conditioning Association, p. 431.