- 10/18/08: Newsletter
- Strengthening Your Legs
- Working Out on Empty Stomachs
- Making Cardio Less Painful
- Avoid Crashing
- Coping With Sweets
- Increasing Metabolism
- Organize Your Training
- Eating Habits
- Visceral Belly Fat
- The Best Running Shoe
- Strength or Aerobic Capacity?
- Toning Legs with Cardio
- My Doctor's Scale is Off
- More Reps and their Effects
- 04/24/08: Newsletter
- 1-08-08: Newsletter
- 11-08-07: Newsletter
- 10-03-07: Newsletter
- 8-29-07: Newsletter
- 6-20-07: Weight Loss
- 6-13-07: Back Injury
- 5-08-07: Friendly Pressure
- 4-27-07: Running Routines
- 4-20-07: Cycling Cardio
- 4-10-07: Back Injury
- 4-03-07: Lunges Quads Butt
- 3-27-07: Running Off Fat
- 3-27-07: Runners Diet
- 3-23-07: Eating Late
- 3-13-07: Abs for the Obese
- 3-07-07: Supplements
- 2-21-07: Carbs Weight Gain
- 2-14-07: Accurate Bodyweight
- 2-07-07: Weight Fluctuations
- 1-30-07: Best Oatmeal
- 1-21-07: Winter Cardio
- 1-14-07: Training Children
- 1-10-07: Sick Bay
- 1-03-07: Shin Splints
- 2006: Archives
- 2005: Archives
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10-18-08// Toning Legs with Cardio
Which cardio is best for toning?
Chris:
I am a pear-shaped individual, smaller on top and heavier at my hips and thighs. My question is this. Do certain cardio machines work better for pear-shaped individuals than others? Meaning should I target machines that work strictly this problem area of mine such as the Arc Trainer, Stair Master, or Treadmill that require complete use of the lower body rather than those machines that work both the top and bottom simultaneously like the Elliptical Trainer or the Rowing Machine.
Trina
Trina:
The rule of thumb is to do the cardio that burns the most calories.
The more calories you burn the more chance you have of getting rid of the fat covering you're problem areas- legs and butt.
You can accomplish this by choosing machines that force you're whole body to move. If you're arms legs and hips are moving at the same time you're on the right track.
The ellipticall machine, row machine, arch trainer and running outdoors or on the treadmill are just a few excellent choices. All of these activities force the legs, arms hips and back to work together burning up tons of calories.
Why spend 30 minutes on the stationary bike burning 90 calories working you're legs only when you can smoke 500 calories in the same amount of time on the elliptical ?
It's important to understand that although I believe cardio will help you get in shape it won't solve you're problem alone.
You can get rid of stubborn fat by combining weight training, cardio and a good sensible diet as well as efficient cardio.
Should I use weights to reduce love handles?
Chris:
I do crunches leg raises, reverse crunches and a series of other abs exercises. I have reduced the size of my mid section a quite a bit but my problem area is on my sides where the so called love handles are. For a while I tried doing weighted side bends but I heard this could actually increase the size of the muscles and cause my love handles to become even bigger. Have you ever heard this before? Do you have any suggestions on how I can reduce this area or has genetics dealt me a bad hand?
John
John:
Your obliques- love handles- are muscles just like your biceps or triceps and if you use weights to train them they'll grow bigger.
The best way to tighten this problem area without bulking is adding twisting and turning movements with body weight only.
My personal favorites are bicycle crunches, broomstick twists and side oblique crunches.
To perform bicycle crunches all you have to do is lay on your back with your knees bent and your feet elevated off the floor. Put your hands behind your head and bring your opposite elbow to opposite knee as if you were riding a bike. This movement works the obliques as well as the upper abs.
To perform a broomstick twist you will need to set a decline bench to 45 degrees- Most gyms have mini decline benches that are kept near the abdominal equipment- sit with your feet anchored under the ankle supports. Place the broomstick behind your neck and across your shoulders and twist side to side. Keep your hips planted firmly and twist until your abs are on fire.
Side oblique crunches can be done a variety of different ways. The most popular way is on the hyper extension bench. To perform an oblique crunch position yourself sideways on the hyper extension bench with one hand behind you're head, slightly bend your knees, point your elbow toward the sky and lift slowly with the oblique. Be sure not to use your hips by rocking back and forth.
Try adding these movements to you're routine 3-4 days a week and you're results will be much better.