ADBB Exercise of the Day 11/7/06

[Outback Jess]

Lunges

Starting Position
Stand with your feet about 6 inches apart from each other toes pointed forward.

Action
INHALE: Step forward with one leg and lower your body to 90 degrees at both knees. Don’t step out too far. There should be 2 to 2.5 feet between your feet at this point. Keep your weight on your heels and don’t allow your knees to cross the plane of your toes.

EXHALE: Push up and back to the starting position to complete one rep. Repeat all reps on one leg, then switch to complete one set.

Special Instructions
Keep your back upright. The further you step, the more you work the glutes (buttocks) and hamstrings. The closer you step, the more you work the quadriceps muscles on the top of your thighs. Place your hand on a chair or wall or balance if necessary.

Muscles Worked: Quads, Glutes
provided by www.sparkpeople.com

[grizzly]

Re: ADBB Exercise of the Day 11/7/06

Today is my first day to walk. I weigh in at 364, what would be a good distance to start with???

[iyamamaschke]

Re: ADBB Exercise of the Day 11/7/06

I would start with 10-20 minutes and walk at a pace that is comfortable to start you don't wanna go all gung ho and then not wanna do it. Start small and work big in time you will be walking miles and miles but start slow to engrain the exercise into your routine.

Sarah

[2big4mysize]

Re: ADBB Exercise of the Day 11/7/06

hey grizzley good for you

walk checking your heart rate and if you get above your 60% of target rate slow down or take a rest. the length of your walk and the time involved will depend on how good a shape you are in now and none of us know what that is. if you reach the 20 min mark then as Sarah said stop for today so you can walk again tomorrow.

[jimmie 48]

Re: ADBB Exercise of the Day 11/7/06

not sure what walking had to do with the exercise of the day but glad to see grizzly got an answer.

lunges kill me.... or rather they hurt my knees like crazy. i just can not do them without having alot of pain afterwards. i try to do the squats but i can't go too far down. i tend to not do the things that cause that kind of pain.