Lower Body Exercises are absolutely essential for everyone who is trying to create some form of workout routine. Let's face it, we've all seen those guys who spend hours doing bench presses and curls but haven't done a squat in years. They look completely out of proportion and if they tried to play a sport they would just fall over because they are so top heavy.
Leg exercises are also great for losing weight. Cardiovascular Exercises such as running andbicycling burn lots of calories. Squats and lunges are also great for burning calories because the muscles in your legs are very large so the stronger they are the more calories they burn during the course of your day.
Your legs are the base for most of the activities that you do in your day to day life. Keep your lower body fit and flexible to keep you going strong throughout the day.
Squats
Hands down, Squats are one of the best lower body exercises there
are. They are easy to do and can be done with or without weights. You
can move your feet closer or further apart and it will work completely
different areas of your legs.
Another
good exercise is jumping squats. I like to alternate one squat jumping
as high as I can straight up in the air and then on the next repetition
jump forward as far as you can. Repeat this process as many sets of 10
jumps as you can.
Warning: Squats Can Be Hard On Your Knees! The
more weight you use the more punishment your knees will take so be
careful. Start slow, if you have to then start using no weight and
perform the workout slowly and deliberately. Keep the entire movement
under control and do not stress your joints when stopping and changing
directions.
Lunges
Lunges are one of the best exercises you can perform for your lower
body. They simultaneously work most of the muscles in your lower body
and help to stretch your hip flexors at the same time.
You
can do them forwards and backwards as well as stepping at different
angles to focus on different parts of your legs. They can be done with
weights in order to build strength or without weights to develop
stamina.
One of my favorite exercises is jumping when you reach
the top and switching your feet (front foot to back and back foot to
front)
Warning: Lunges Are Hard On Your Knees! The more weight you
use the more punishment your knees will take so be careful. Start slow,
if you have to then start using no weight and perform the workout
slowly and deliberately. Keep the entire movement under control and do
not stress your joints when stopping and changing directions.
Running Workouts
Running Workouts are great for your body in many different ways. It
will help you lose weight, build explosive power, strengthen your heart
and lungs and make you quicker.
Jogging
has long been one of the most popular forms of Cardio. Not only does it burn lots of calories but
it also works your core muscles and develops great endurance. Just
remember to start slow and make sure you stretch and warm up your lower
body muscles and joints thoroughly before jogging.
Sprinting is a
great way to get a Plyometric Workout. Sprints will definitely build
speed, quickness and explosive power. They also really improve your
overall endurance and your ability to recover quickly from fatigue.
Warning:
Running Is Hard On Your Knees! Start slow, Make sure you stretch and
warm up. Stop if you feel pain of any kind
One piece of advice before you get started running. Make sure you have a
good pair of running shoes. I cannot stress this enough because
running can be very hard on your joints. Make sure the shoes are right
for you not just the latest fad. As with most things in life what works
for one person may or may not work for another.
Bicycling Workouts
Bicycling Workouts can be a great way to get some fresh air and get a
great workout at the same time but you have to make sure you make it
work for you.
Taking
a nice ride around the neighborhood is not going to be enough to burn
the calories you need and to get your heart rate up. It's not a matter
of how far you go or even how fast you get there, you have to measure
the intensity of your workout.
In order to get an Aerobic Workout you are going to have to keep your Heart Rate between 60% - 80% of your maximum heart
rate for around 45 minutes. To accomplish this on a bicycle is harder
than it sounds but well worth the effort.
Cycling is easy on the
joints and it helps build endurance as well as a strong heart and lungs.
Bicycle riding is a fun way to achieve cardio fitness that you can
enjoy at any age. Check out www.bicycle-riding-for-boomers.com for some great
information to help you get started and keep you riding safely.
