Leg extensions

For this exercise, you will need to use a leg extension machine.

First, choose your weight and sit on the machine with your legs under the pad (feet pointed forward) and the hands holding the side bars. Adjust the pad so that it falls on top of your lower leg (just above your feet).

Also, make sure that your legs form a 90-degree angle between the lower and upper leg. If the angle is less than 90-degrees, means the knee is over the toes which in turn creates undue stress at the knee joint. If the machine is designed that way, make sure that when you start executing the exercise you stop going down once you hit the 90-degree angle.

Exhale and use your quadriceps to extend your legs to the maximum. Ensure that the rest of the body remains stationary on the seat. Pause a second on the contracted position.

Inhale and slowly lower the weight back to the original position, ensuring that you do not go past the 90-degree angle limit. Repeat.

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New study: Effects of energy drinks

There is a new study on the effects of energy drinks and the conclusion is not good news. Peveler, WW, Sanders, GJ, Marczinski, CA, and Holmer, B. have been published their study to determine the effect of 3 different energy drinks on cardiovascular and performance measures. It is important to recognize the difference between these new products and traditional soft drinks such as coffee, tea, sports drinks (such as Gatorade), sodas, juices, or flavored water.

“Fifteen recreational runners completed 5 trials. The first trial consisted of a graded exercise protocol. The 4 remaining trials consisted of 15-minute economy trials at a treadmill. An hour before subjects ingested 1 of the 3 energy drinks or a placebo. HR, BP, VO2, and rating of perceived exertion (RPE) were recorded during the 15-minute trial.

Fifteen-minute systolic BP readings were significantly lower in the placebo trials in relation to the 3 energy drink trials.

  • There were no significant differences in diastolic BP and HR.
  • There were no significant differences found in VO2 or RPE measures.
  • The findings show no performance benefits under the conditions of this study.
  • However, there does appear to be a significant increase in systolic BP.”

Translated, performance is not a reason to drink energy drinks. Caffeine and taurine will not enhance your performance. Your heart will beat faster and this may induce you to think you´re performing better. False impression.

Actually, if you take a look at a previous study (John P. Higgins, Santi Yarlagadda, and Benjamin Yang. Cardiovascular Complications of Energy Drinks), there is no reason at all to drink these beverages. This study concludes that energy drinks are “associated with complications not only patients with underlying cardiovascular conditions but also in young people.”

It would be a disaster if doing sports, trying to perform better, you get serious health issues because of a bad choice. Choose traditional: water, juices, sports drinks, and enjoy the process of a healthy living.

 

Backward Lunge

Stand with your torso upright holding two dumbbells in your hands by your sides.

In preparation to step backward, slowly lift one foot off the floor and find your balance on the standing leg. Try not to move the standing foot and maintain balance. Hold this position briefly before stepping backward. The raised foot should land on the toes first. Slowly shift your body weight onto the lead foot, placing it firmly on the floor.

Inhale and lower your upper body down, while keeping the torso upright and maintaining balance. Do not allow your knee to go forward beyond your toes as you come down, as this will put more stress on the knee. Keep your front shin perpendicular to the ground.

Exhale, push up activating your thighs and butt muscles to return to your upright, starting position.. Repeat or change legs.

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