Featured Exercise - Legs
Step Downs
Target Area:
Butt, hips, and thigh,
Set-up:
Find a step or sturdy chair so that it is high but not so high that when your foot is on the step it causes your knee to be higher than your hip. (see picture two - how the knee is lower than the hip). Step up and onto the top of the step.
Start the Exercise:
Start the exercise by lowering one foot back to the ground behind you. This exercise is for the leg that stays on top of the step. Tap the other foot on the ground and slowly (using the top leg) lift your self back to the top.
Get all you can out of it...- Make sure you keep your whole foot on the step.
- The foot on the step should have your weight on the heel.
 - Don't bounce off the bottom or push-off, remember this is about using your top leg.
- Keep your chest up and tighten your butt and back of the leg to pull yourself up.
- Make sure your knee points in the same direction as your toes. (they must not point in different directions!!)
- If you currently have knee problems this exercise may not be for you. (it can be challenging to control).
- Repeat on the same side until you've completed your repetitions and then switch. If you switch often you will not get the same result.
How many times?
About 15-20 times. If this exercise is easy make sure the step is high enough. If it is already as high as I recommended (knee still lower than hip) consider adding some handweights.
This exercise is also in the video at the bottom of the Boot Camp page.
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**As always consult your doctor before
starting an exercise program. This exercise may not be for you. I
share them to spread information, please be careful always while
exercising. Know your abilities and your limits. If you have any
questions please ask anytime.
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What is Exercise?
Is it something that can't be fun?
Does it have to be done at a gym? Does it have to involve a treadmill or weights?Unfortunately, exercise has a very negative sound to it. When a friend says "I'm going to go exercise" you aren't instantly drawn to beg "Please, can I come?" I have a much broader definition of exercise. Exercise can be quite fun. Actually some of your favorite activities might unfortunately be considered exercise. Hiking through the woods, golf, and even dancing are great forms of exercise. I support nearly any and all activity as long as it is done correctly and with proper expectations for results.
Speaking of dance, there is a great opportunity to exercise in the form of a dance party. Colleen Avery is teaching Zumba at the downtown outdoor stage in Canandaigua the next two Wednesdays, 18th and 25th @ 6:30 pm. I definitely encourage you all (if you're available) to try it out. Why not? It's FREE!! From personal experience I have found that dance based exercise is an absolute blast. Yes, Jeremy the Tall Trainer himself has even taught a dance based exercise class in the past. And I was good too. Though I have never Zumba-ed I'll bet it's a fun time. Here is a link to a youtube Zumba promotional video I found. It looks like fun and I have heard nothing but wonderful things about Colleen. I wish the class could stay outside for the rest of summer. The fresh air and sun light make for a great combination. Enjoy it while it's there.
Another outdoor opportunity that I have put together is the Baker Park Boot Camp. We won't be dancing but the interaction with everyone at the park has been a blast. Boot Camp is every Saturday morning through September. Besides these exercise opportunities there are countless others. - Kayak or paddle boat rental from: Canandaigua Sailboarding - What you can get:
sailboard, kayak, hydrobike, and scuba gear rentals;
windsurfing lessons - 11 Lakeshore Drive,
Canandaigua; 394-8150
- Hiking High Tor at the south end of the lake or Ononda Park (beautiful and definitely worth the walk)
- Even getting out and hiking the craft/art festivals could be some exercise. Check on www.canandaigua.com
- Swimming with the family at Kershaw Park (yes peel yourself off the beach and push some water around for awhile)
- Adult team rowing on the Erie Canal (my grandma is doing this one)
- Learning to climb at rock ventures - maybe they can take you for an outdoor climb.
This was all I could think of at the moment. There is so much more out there. Find some activity for your kids and yourself. Enjoy the opportunities around and don't be afraid to try something new (my grandma did).
Have a fun summer!!
If you have any questions or comments please e-mail them back. You can reply right to this newsletter. I'm always looking for new questions. If you have a question a lot of times other people are wondering the same thing, so step up and ask. |
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Quick Fact Fixer - Teen Girls and Extreme Dieting
I ran accross an article in one of my trade magazines that made a good point but who ever was writing it did not think deep enough about the subject.
The article stated that teenage girls who are avid readers of articles about dieting are more likely to practice extreme weight-loss measures five years later than girls who never read diet articles.
The writer made it seem like diet articles have some sort of mind bending power over teenage girls. They don't. What I saw in this information was something different. If the girls are reading these articles it means they are already concerned about their weight. If they are concerned about their weight it only makes sense they will be more likely to diet later on.
They mention extreme dieting, this is leaning dangerously close to an eating disorder. One thing to consider about eating disorders like anorexia is that typically the stubject is obsessed with food and of course weight loss.
I suggest if you see your daughter taking an abnormal interest in diet articles make sure you have a talk with her. She needs to know that "diet" is a four letter word. I hate diets. Eating healthy and balanced is the only way to go. If you are concerned about your daughters eating habits make sure you step up and do something.
Here is an article that covers it in more detail. I have tried to visit the local high school health classes and cover general healthy eating. If you have a youth group and would like someone to lay out some healthy information for them please let me know. I would be more than happy to help out. One thing that I have found that might be able to reach them is the fact that they will get uglier by being anorexic. It will start off nice people will compliment them but eventually their hair will turn to straw, their skin will break out or flake, their hair might start to fall out while they grow new hair on their back, and to top it off their breath will smell like something died becuase they are basically rotting from the inside out. Well I have to appologize for being so blunt and descriptive. I just really hate to see a girl put herself through that. If you want to know more please read the article link and keep your eyes open for any possible signs. Take care of your daughters/sisters/friends. (P.S. my little sister is 16, I want to keep her out of that issue) |
