EPT
I love this thread.it's such an inspiring one.
TL Fitness Initiative (Weight Loss/Gain) - Page 46
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funkie
Venezuela9376 Posts
I love this thread.it's such an inspiring one. | ||
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unknown.sam
Philippines2701 Posts
i've been doing lunges and i just have this one query, do i do them with a flat foot (majority of weight bearing is basically at the heel and mid part of the foot) or do i do them with the ball of my foot handling the majority of the weight?? unconciously i do the latter but then when i do the former it feels as if my knee feels noticeably weaker...any suggestions on proper form?? | ||
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Pengu1n
United States552 Posts
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TanGeng
Sanya12364 Posts
On July 19 2009 22:56 unknown.sam wrote: anyone here know how to strengthen muscles related to the knee?? i've been doing lunges and i just have this one query, do i do them with a flat foot (majority of weight bearing is basically at the heel and mid part of the foot) or do i do them with the ball of my foot handling the majority of the weight?? unconciously i do the latter but then when i do the former it feels as if my knee feels noticeably weaker...any suggestions on proper form?? Lunges done with weight on the ball of the lead foot gets the calves (lower legs) involved on the up and down. Weights on the heel put more of the pressure on the quads (upper legs). I've always done lunges landing on the ball of the foot. It's the natural motion, and it's much easier to maintain balance. Your upper body posture is much more important. I don't know what you mean by your knee feels noticeably weaker. There's no muscle in your joint so do you mean that you're off balance or that you just can't move the knee that much? | ||
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eshlow
United States5210 Posts
On July 19 2009 21:23 Energies wrote: Any running experts here? I'm training for the 12km City to Surf. I'm having some issues. My cardiovascular health is top notch, I can run forever keeping a steady low heart rate, so I have no issues making the distance fitness wise. I suffer from lower back pains when I am going at my steady jogging pace, the pains go away if I pick up the pace, take longer strides or sprint. Secondly my calves and lower calves? fleshy area just above the ankles, become terribly sore running on any sort of incline, the pain is similar to that of isolated calve exercises, I pretty much have to stop, stretch the pain away and then run again. Note, I only suffer from these issues running outside, I have no issues on a treadmill. Can anyone relate to this or any advice on how I can solve these problems, any exercises that can help out. The event is in 6 weeks. Sounds to me like your jogging technique is poor? If you're a heel-toe jogger that may be a huge problem that can be fairly easily solved. Heel-toe running also tends to make the calves tight and easily cramping, so I suspect these two things are related. When people sprint they tend to get more mid-foot or forefoot strikes which the proper way to run... the muscles are worked more but less of the joints are absorbing the impact so you'll in general end up with less pain in the knees/hips/back as long as the muscles are conditioned to take the stress. On July 20 2009 00:35 TanGeng wrote: Lunges done with weight on the ball of the lead foot gets the calves (lower legs) involved on the up and down. Weights on the heel put more of the pressure on the quads (upper legs). I've always done lunges landing on the ball of the foot. It's the natural motion, and it's much easier to maintain balance. Your upper body posture is much more important. I don't know what you mean by your knee feels noticeably weaker. There's no muscle in your joint so do you mean that you're off balance or that you just can't move the knee that much? Well, if you land on the ball with the calves flexed, yes it does work the calves more. Overall, lunges tend to depend on the knee angles over the foot. If the knee goes more over the toes, the more quads it uses (because they will have to be used to extend the knee more). However, the farther back your knee is when you lunge, the more hamstrings/glutes are used because you'll end up having to pull your weight to move your center of mass forward over your foot again. Knee at approximately vertical with the ankle works both fairly well. That's what I'd aim for depending on what you're trying to accomplish of course. | ||
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unknown.sam
Philippines2701 Posts
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eshlow
United States5210 Posts
On July 20 2009 02:02 unknown.sam wrote: oh ok, i'll have to do more heel-oriented lunges so i can work on my quads. i busted my knee a while back and i've been favoring it ever since which led to muscle atrophy so yeah...i'm trying to build up more muscle. thanks for the help, appreciate it Um, knees farther past the toes = more quads.... generally, the weight will be on the ball of the foot when the knee tracks forward over the toes. Not more heel oriented. | ||
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unknown.sam
Philippines2701 Posts
On July 20 2009 02:06 eshlow wrote: Um, knees farther past the toes = more quads.... generally, the weight will be on the ball of the foot when the knee tracks forward over the toes. Not more heel oriented. i didn't notice someone else also posted =P thanks, i'll be sure to remember that | ||
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Duke
United States1106 Posts
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SixSongs
Poland1455 Posts
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StorrZerg
United States13919 Posts
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decafchicken
United States20060 Posts
On July 23 2009 00:19 StorrZerg wrote: So whats the best way to go around and find my bodyfat %? http://www.accumeasurefitness.com/ Most gyms/personal trainers should have them and be able to tell you your body fat %. Just ask. | ||
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StorrZerg
United States13919 Posts
 Well my gym at work is just an open gym no one really works there. Not like a gym you would get a membership to. Guess i'll have to find someplace else to go. | ||
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SixSongs
Poland1455 Posts
On July 23 2009 00:52 StorrZerg wrote: ah Well my gym at work is just an open gym no one really works there. Not like a gym you would get a membership to. Guess i'll have to find someplace else to go.You can find your body fat % using that accumessure device. I have it it costs like $5 and you can get it on ebay. | ||
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psion0011
Canada720 Posts
Best way to tell is to use a mirror. If you can't see your abs, you're over 10% and need to lose fat. | ||
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TanGeng
Sanya12364 Posts
My work out for this week will end up looking like this: 2.5-3.5 mile open water swims : 65 minutes - 90 minute (4 times) 8 mile run : 70 minutes (once) beach volleyball : 60 minutes (once) 3- 2k's on the erg machine + upper body presses and dips + abs : 60 minutes (once) lower body exercises + back and bicep + abs : 60 minutes (once) I tried to do a full 60 minutes workout on the erg machine yesterday with 2k's on 10 minutes. The first one was 7:45. The second one was at 8:00, but I died on the third one, came in at 8:50, and had to stop. I can't believe I once held all 3 of those at 7:30 pace. But it was a really good work out. Those devices suck and are like +/- 5% at best. Best way to tell is to use a mirror. If you can't see your abs, you're over 10% and need to lose fat. btw what does it mean to see your abs? And people don't NEED to lose fat. Having some body fat is usually healthier unless you are very regular with your diet and get a ridiculous amount of exercise. 10% is on the really low end. | ||
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eshlow
United States5210 Posts
A good skinfold measurer (someone who has done thousands) will probably be within +/- 2% BF which is pretty good. Otherwise, if you can try to get a water displacement or a DEXA scan those are generally the most accurate. Bioelectrical impedence like people have said before is like +/- 5%, and a lot depends on hydration + electrolyte levels as well. | ||
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psion0011
Canada720 Posts
On July 23 2009 10:40 TanGeng wrote: btw what does it mean to see your abs? And people don't NEED to lose fat. Having some body fat is usually healthier unless you are very regular with your diet and get a ridiculous amount of exercise. 10% is on the really low end. Haha no, 10% is not low and you don't even need special diet or exercise. Just being generally active and smart about what you eat is enough to maintain it. Of course if you're a fatass, getting down there requires some work but that's just how it is. I'm hanging around the 10% range because I'm not a bodybuilder or anything, I lift for fun and enjoy being able to eat pizza, fast food, etc if I want to. To rock a 6-pack or something (about 8-9%) would take me a LOT of work. | ||
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Sonu
Canada577 Posts
Age: 16. Current Weight: 165 lbz Goal Weight - 150 Starting Date: June 16, 2009 Goal Date: June16, 2010 I am just trying to lose belly fat. thats all, but weight lifting and what not will surely help. I think some of my weight is bone XD wtvr. Im joining this! | ||
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Deleted User 3420
24492 Posts
 On July 23 2009 11:15 Sonu wrote: Sonu Age: 16. Current Weight: 165 lbz Goal Weight - 150 Starting Date: June 16, 2009 Goal Date: June16, 2010 I am just trying to lose belly fat. thats all, but weight lifting and what not will surely help. I think some of my weight is bone XD wtvr. Im joining this! i sure hope so!! | ||
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