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Lots of sports and activities help to strengthen and tone legs. Some of these include running, swimming, cycling, blading, ice skating, skiing, and jumping rope, just to name a few.

Specific resistance exercises can help strengthen and shape specific muscles in the leg.

You might wish to begin by doing exercises that use your own body weight and require no special equipment. Here are a few

Lunge This exercise works the quadriceps (muscle of the front upper thigh).

(1) Stand with your feet together, keeping your head up and looking straight ahead.

(2) Be sure to take a long step forward with one foot, making sure this leg is at a right angle (don’t let your knee bend in front of your toes), and bend the knee of your back leg until it’s as close to the floor as possible.

(3) Hold this position for a second or two and then little by little push back to a standing position.

(4) Repeat with the alternate leg going forward.

(5) Be sure that your movements are slow and controlled.

(6) Build up your repetitions over time.

(7) to raise resistance, you may hold hand weights alongside your body.

Heel raise

This exercise works your calf muscle (official term – gastrocnemius).

(1)Stand with the balls of your feet on a step — hold onto a wall or handrail for balance.

(2) Gradually rise up on your toes, pause for a second or two, and then decline.

(3) Progress slowly and gradually — don’t overdo it at first.

(4) Raise repetitions as you become stronger.

Toe raise

This exercise for your shin is in particular useful when you are a runner.

(1)Sit on a stool, bench, or chair with feet flat on the floor.

(2) Raise your toes toward the ceiling while keeping your heels on the floor.

(3) Hold this position for a second or two and then slowly and gradually lower your toes.

(4) Raise repetitions as you become stronger.

Squat

This works the hamstrings, located in the back of your upper thighs. This exercise is difficult for beginners.

It’s best to do this in front of a mirror to check your form.

(1)Position your feet shoulder width apart, with your hands on your hips or the front of your thighs.

(2) Gradually lower your body until you’re in a “sitting” position. Your front thighs should be parallel with the floor. You might also feel muscle contraction in the rear end (you’re working these muscles as well!).

(3) Hold this position for a second or two and then slowly stand up straight.

(4) Increase repetitions as you become stronger.

(5) With increasing strength, you may also wish to add resistance by using a barbell, held behind your neck, that is resting on your upper back.

Lying side lift

To work the outside muscle of your leg called the abductors

(1)Lying on your side, little by little lift your top leg as high as you can while keeping it straight, and then little by little lower it.

(2) Repeat as many times as comfortable.

(3) Lie on your opposite side to work the other leg in the same manner.

To work the inner thigh muscle (adductor)

(1)Lie on your side, crossing and slightly bending your top leg over your bottom one. Make certain not to let your hips roll back — stay exactly on your side.

(2) Slowly lift your bottom leg as high as you can and then lower it gradually.

(3) Do this as many times as possible (without extreme pain).

(4) Repeat with your other leg.

(5) Some individuals like to use ankle weights for these exercises as they become stronger.

When you’ve access to a gym you may wish to use machines to accomplish the same exercises.

In particular useful ones are the leg extension (for quadriceps) and leg curl (for hamstrings). A seated leg press is also advantageous for quads and gluteal muscles.

When you use weights, don’t increase the load too rapidly because you could injure joints and connective tissue.

Talk with an individual trainer to determine proper starting weights, correct form, and seat height before using any fitness center equipment.

Be certain to allow at least a day or two between resistance training sessions that focus on/use the same muscle (i.e., don’t workout your legs two days in a row).

The reliability of these calculations in figuring out the number of calories you expend during a workout depends on your size, body composition, workout intensity, and level of fitness.

If the machine doesn’t ask for your body weight, you can make certain the calorie count is not accurate.

Individuals who weigh less burn fewer calories than people who weigh more when doing otherwise equivalent workouts.

If the machine does ask for your weight, it’s giving you an approximate count of calories burned. the reliability of the numbers varies by manufacturer and depends on what formula the machine uses.

Excercise machines, like a lot of website calorie calculators, use various formulas to calculate the approximate number of calories burned.  

Some are more accurate than others – a number of sites have you plug in the weight, exercise mode, and time to calculate your caloric expenditure.    

For a rough estimate, this is fine. Nonetheless, you could also be interested in calculating more a more valid picture of calories burnes; here is a partial listing from a well-respected text, Exercise Physiology, by McArdle, Katch, and Katch   

Activity    Calories/lb/minute

Aerobics    

Moderate    0.065

Vigorous    0.095

Step    0.07

Cycling    

5.5 mph    0.033

10 mph    0.05

13 mph    0.071

Jump rope    0.06

Running    

11 min/mile    0.07

8.5 min/mile    0.09

7 min/mile    0.102

6 min/mile    0.114

Stairclimber    

Moderate    0.07

Vigorous    0.09

Stationary Cycling    

Moderate    0.055

Vigorous    0.09

Note – “Moderate” and “vigorous” are not specific terms. But typically “moderate” means you will notice some increase in the breathing or heart rate, and “vigorous” means you will notice a large increase in the breathing and heart rate.    

For  instance, moderate activity might include brisk walking, playing catch, or yoga.

Vigorous activity might include running, swimming, basketball, or soccer.

Also consider that a individuals who has a high percentage of lean body mass will spend more calories than a individuals with a greater fat mass, because lean tissue is more metabolically active.

In addition, as an athlete adapts to a certain mode of exercise, the muscles become more efficient and work becomes easier, causing slightly fewer calories to be used up.

So, you are able to keep your muscles guessing by cross-training or switching activities.

Technique also matters – for example, when you are leaning on an elliptical machine (putting your weight on your arms), you are decling your body weight load and burning far fewer calories than the machine says. the same holds true for a treadmill.

You are better off setting the machine at a lower intensity and swinging your arms at your sides (touching the side bars occasionally for balance).

When you’d prefer to put energy your into working out, rather than mastering the myriad ways of calculate calories burned, you can simply keep some general exercise guidelines in mind

• Participate in moderate exercise for at least 30 minutes, five or more days each week

• Participate in vigorous exercise for at least 20 minutes, three or more days per week

Beginners may begin with 10 to 15 repetitions. As you become stronger, you may perform more repetitions, or hold each contraction for five seconds, or longer.

This can get really tough! Since your stomach muscles are comprised of different sections, you are able to work each separately.

For the basic crunch, which works the upper portion of the abs

• Lie on your back, with knees bent and feet flat on the floor.

• Beginners – cross arms over chest; others – rest hands behind the head. In either arm position, place your chin at a fist’s distance from your chest.

• Raise your chest and shoulders a few inches from the ground, keeping your feet and lower back flat on the floor. Exhale as you come up, inhale as you lower back down.

• Make certain to keep your movements slow and controlled, feeling the contraction in the midsection only. Fast jerky movements don’t work the muscle properly.

For the obliques (the muscles on either side of the center of your belly)

• Start in the basic crunch position.

• With hands placed lightly behind your head, raise your chest and shoulders, twisting your torso so that one shoulder moves towards the opposite knee.

• Lower and repeat with the other shoulder, alternating back and forth.

For the lower abdominals (the section below your navel)

• Start in the basic crunch position.

• Bring your knees up toward your chest in a 90. angle (forming an “L”).

• Using only your abdominal muscles, not your hips or legs, move your knees slightly toward your chest as you exhale.

• Return to the starting position.

• Repeat.

• This is a very small movement – do not bring your knees up to your face.

If you’re properly working your abs, but are disappointed with the results, remember that weight training a specific muscle group doesn’t reduce the fat over that area.

Cardiovascular exercise and proper diet can help reduce body fat. Regrettably, we have no control where fat loss (or fat storage) occurs.

A number of individuals are predisposed to carry a little extra padding in their midsection. Others, because of the way their internal organs are situated, appear to have a bit of a “tummy.”

Don’t focus too hard on one area. Instead, engage in a selection of exercises and strive for overall fitness.

Spinning (it is a registered trademark name when referred to as the exercise) is generically known as indoor, stationary cycling.

Originated by Johnny G. (for Jonathan Goldberg, the Spinning guru) in 1987, these high intensity classes have sprung up all over the United States. Although gym are calling these classes by various other names, most offer similar workouts.

An instructor leads the normally 45 to 60 minute class, normally to some sort of motivating music. Participants ride on specially designed stationary bicycles and are able to control their own resistance, or level of difficulty.

A few instructors take the class on an imaginary ride, describing changing scenery, like mountains or flat roads. Other leaders encourage the class through various cycling techniques.

Often the music inspires participants to work towards a high fitness level.

These classes can be very difficult. A good instructor ought to be able to help beginners adapt the exercises to suit their ability.

Since these bikes are much different than outdoor ones, it takes a few classes to get the feel of them.

Some valuable suggestions when trying an indoor cycling class include

• Arrive early for your first class. If it’s your first time, tell the instructor and have him or her help you set up the bicycle. You need to properly adjust the seat and handlebar heights, as well as the distance between the seat and handlebars.

• Ask the instructor to review proper form. Prevent leaning on the handlebars – it puts too much pressure on your shoulders and wrists.

• Bring a full bottle of cold water with you, along with a towel – you will sweat a lot!

• Go at your own pace – don’t try to “compete” with others. Even if the instructor acts like a drill sergeant, take it easy until you’re comfortable with the techniques involved. You will undoubtedly be sore after the first few classes.

• Wear bike shorts or some sort of long shorts or knee-length leggings.

• Have fun and enjoy, but don’t overdo it – overuse training injuries can occur with this activity, as with any other form of exercise.

The early bird gets the,  metabolism boost? Although it’d be excellent when exercising before breakfast gave you an additional incentive, this is just a rumor.

Working out in the morning (or before eating) offers no additional or superior rewards to exercising at other times of the day.

Nevertheless, this does not mean you should stay in bed and bypass the workout. In general, any time you exercise, you’ll raise your metabolism during the exercise session and for some time afterwards.

Studies have shown that the more intensely you exercise, the longer your metabolic rate stays raised.

The magnitude and duration of this increase varies from individuals to individuals, and from workout to workout.

A common misconception is the belief that training on an empty stomach leads to increased fat burning. During exercise, muscles burn a combination of carbohydrate and fat.

As one becomes more fit, her or his muscles utilize a greater percentage of fat for energy.

Another consideration to think about before running out the door without breakfast is that lots of people are in low-energy mode when they first wake up because of low blood sugar levels.

When you go right into exercising on an empty stomach, this won’t help you burn more fat, but may instead lead you to feel lightheaded and tired more quickly, thereby helping decrease the length of your workout.

Eating something before getting physically active might help you’ve more oomph, get in a more strenuous session, and work off more calories and fat than when you had not eaten.

While an elevation in metabolism may be desirable, it is typically not enough to result in any meaningful weight loss.

In addition, some individuals compensate for being physically active by eating more, which may make any boost in metabolism an entirely moot point.

Yoga is a combination of exercise and meditation rooted in Hindu religious practices. It’s been practiced in Eastern cultures for about 5,000 years and has fairly lately been “discovered” and popularized in Western society.

The word yoga means “to bring together or merge” – as in joining the mind and body into a single harmonious unit.

The purpose of yoga is to develop strength, awareness, and harmony in both the mind and body.

More than one hundred different types, or schools, of yoga exist; most sessions are usually comprised of breathing exercises, meditation, and assuming postures (sometimes called poses) that stretch and flex various muscle groups.

According to the National Center for Complementary and Alternative Medicine of the National Institutes of Health, relaxation techniques, such as those practiced in yoga, can

• lessen chronic pain, such as lower back pain, arthritis, headaches, and carpal tunnel syndrome

• lower blood pressure (BP) and heart and breathing rates

• reduce insomnia

Students of yoga also ordinarily report

• higher levels of energy

• decreased levels of stress and anxiety

• increased feelings of general well-being

Because there are so lots of kinds of yoga practices, people with movement restrictions or other physical challenges can find a kind that meets their needs and abilities.

For additional information about different methods of yoga and how to choose the one for you, review the American Yoga Association web site.

More fitness options than ever are available for people with disabilities. For  instance, there are groups for participating in everything from hang-gliding to wheelchair football!

If you’re interested in these and other pursuits, opportunities exist worldwide. Plus, getting involved in new activities may open doors you never imagined.

Before beginning an workout program, it is crucial to get the go-ahead from a healthcare provider. When you’re taking any medications, ask your provider how they may affect your body’s responses.

For  instance, some drugs reduce sweat rate, so you could overheat more easily than the next individuals.

Getting involved in regular physical activity is an important factor in reaching your weight control goal and improves health in quite a few ways. Picking activities that you like will help keep you motivated to stick with your fitness program.

Pick choices that burn calories in addition to maintain or increase muscle mass. What you are able to do or start out with will be based on your range of motion.

Depending on your abilities, engaging in weight training for the upper body is important.

This will help build lean muscle mass, expend more calories, and condition so that you’re able to participate in other sports. to burn calories and improve cardiovascular fitness, a number of choices exist.

Tabletop hand bikes, which have pedals for the arms, may be used indoors, and enhance the upper body, too.

Outdoor hand bikes (the wheelchair kind that is used by people who don’t have lower body mobility) –  you might recall seeing them in various competitions –  are also used by many physically challenged athletes.

Depending on your physical ability, you may also find swimming to be a excellent workout, both for building upper body strength as well as for burning calories.

Be certain to check your local “Y,” fitness club, or recreation center for exercise classes or instruction in your area.

Since it’s often easier to workout with others, consider the Achilles Track Club International, which offers support and training buddies in quite a few locations. Visit their web site for a chapter in the area.

Consulting with a fitness trainer experienced in working with people with disabilities to help come up with an individualized program is a good idea.

It’s hard to say if weight or fitness has a greater impact on overall health, so there’s really no clear-cut answer to your question.

Nevertheless, recent research indicates that we should reconsider our beliefs about weight and fitness. Being fat is not always a sign of poor health and being thin is not always a mark of fitness or good health.

And no matter what your size, frequent exercise is beneficial.

A recent published study in published in the Archives of Internal Medicine in 2008 calls into question accepted beliefs about weight and health.

The research study found that about 25 percent of participants with averageweight had health problems such as high blood pressure, high blood sugar, and low levels of HDL-cholesterol or “good cholesterol.”

On the other hand, about 33% of obese participants were healthful in these areas. For this group, weight alone wasn’t always a good estimate of health.

Notwithstanding, being very overweight does have its risks. A 2004 study published in the New England Journal of Medicine found that obese participants with a body-mass index  over 30 were more likely to die during the in the study , regardless of their level of exercise.

Although all the participants were female nurses, scientists have found similar leads to men.

All that being said, fitness is certainly more complex than maintaining a particular weight. the Centers for Illness Control (CDC) recommends regular physical activity that includes moderate exercise 5 or more days a week, for at least 30 minutes each day.

As reported by the CDC, fitness is measured by heart and lung performance, muscular endurance and strength, flexibility, and body composition (ratio of “lean mass” to fat). Intriguingly, weight and Body Mass Index (BMI) are not included.

So it seems that weight does matter, but not always in the way we expect. the bottom line is that “fitness” and “weight” mean different things for different people , but hitting the fitness center or taking a brisk walk several times each week is sure to do a (fat or thin) body good.

There are a few practices that can help minimize stomachaches and increase the benefits of a workout following a meal. Consider the following

• Breakfast of champions. It sounds cliché, but it is true – Consuming a balanced breakfast is a good idea every day, and in particular on workout days.

When you are going to do your workout immediately after eating, a smaller breakfast is recommended.

When you are getting up at the crack of dawn and can’t stomach the idea of consuming a meal beforehand, consider a small snack like a granola bar or an apple before you decide to exercise.

• Size matters. Of your meal, that is. Depending on the size of your meal, digestion can take between one and four hours.

If you have consumed a larger meal, it could be better to wait longer to start your workout. After consuming a smaller meal, waiting an hour or a little less ought to be fine.

• Accompany your gut. Most people like to snack during a workout. This is fine if it makes you feel good.

People vary as for digestion while working out, so do a little experimenting and see when this works for you.

• Hydrate! It’s a myth that drinking water before a workout causes side aches or stomach cramps.

Hydration is necessary for a healthy workout and recovery. Not being fully hydrated can raise body temperature and blood pressure, and can cause muscle cramps. Hydrate before, after, and during your workout.

• Attention! For individuals with diabetes or other existing conditions, meal timing might take on additional importance. It’s best to consult with a health care provider or nutritionist to discuss choices and tips to keep yourself in check.

• Post-workout? After a workout, it’s likely you’re body will want and need to replace some of the energy you have just burned.

Research is mixed on the valid kind of nutrients (carbohydrates, protein), so think healthful and satisfying (apple with peanut butter, low sugar smoothie, yogurt with a small scoop of low-fat granola).

Everyone’s metabolism is slightly different. Generally, it could be trouble to ask your digestive system to compete with your muscles for blood supply and energy so eating a “buffet like meal” right before exercise can feel not-so-good.

That said, a general rule of thumb is to time your meal consuming so you’ve enough energy while exercising, but do not feel overly full or nauseous. the ultimate answer will really come from you.

Let these tips be a guide and have a little fun experimenting until you find the balance that best supports your goals.

Locating creative ways to address attitudes and perceptions surrounding exercise could be an ongoing challenge.

The intensity at which a personal chooses to train depends on several things, like health status, currentfitness level, and fitness objectives.

Every body is different, and sometimes, specifically in aerobics situations, competitiveness and/or insecurity triggers the group to conform to a norm (in this case, high intensity spinning).

Often, though, a lack of accurate information interferes with individuals ’s development of useful attitudes and informed opinions about how they themselves need to exercise. You mention that the primary goal for your classes is weight control.

Exercising regularly at a high intensity level isn’t necessarily the best way to lose/control body weight.

So first, gather the data you need to teach your clients the facts. to begin, you can review Body fat and exercise intensity for more information on the relationship between exercise intensity and body composition.

Additionally, in Exercising beyond my maximum heart rate – Is this safe?, the answer explains how the conventional heart rate equation may not truly suit everybody.

A more accurate way to determine one’s training zone takes his or her resting heart rate (RHR) into account.

Although it still is based on the estimated maximal heart rate formula, (220 – age in years), it serves as a better reflection of one’s aerobic capacity.

(By the way, the most precise calculation would directly measure one’s functional capacity, or the amount of oxygen consumed during exercise.) For most individuals , the following calculation, known as the Karvonen formula, is fine. It’s

[(220 - age in years) - Resting Heart Rate] x Exercise Intensity + Resting Heart Rate

Also, a forty-year-old with a RHR of 47 beats per minute could work within the 65 – 85% of maximum heart rate range of 133 – 160 beats per minute –

220 – 40 = 180

180 – 47 = 133

133 x 65  percent = 86

86 + 47 = 133 beats per minute (low end)

220 – 40 = 180

180 – 47 = 133

133 x 85  percent = 113

113 + 47 = 160 beats per minute (high end)

Next, perhaps you can learn more about why your clients believe that they need such intensity to “feel like they’re getting a workout.” What do you suppose is fueling this attitude?

Ask some of your clients, something like, “I notice that you ride really hard when you come to class. Do you spin at that intensity all the time? and when so, what is that about? What’s it that you wish to happen?”

Or, strike up a conversation about specific fitness goals.

Once you have the information you need and a better sense of what is motivating your class participants, you’ll be in a better position to intervene.

What might also help is to begin an ongoing dialogue about individual fitness objectives related to spin.

For example, you can explain that an “all out” exhaustive workout isn’t appropriate for everybody and/or every day.

You can encourage your clients to focus on higher intensity activity some days, while other days concentrate on workouts of longer duration at a lower intensity level.

You can also explain that exercisers can engage in “active rest,” meaning they do not necessarily have to become couch potatoes on their days off.

They can go for a walk, practice yoga, jog, swim, bicycle, or dance at a much more leisurely pace.

To help improve overall fitness, encourage cross-training – running, rowing, swimming. and you can explain the advantages of each of these types of movement.

Employing different techniques keeps your classes motivating for your class participants, and for yourself, as well. You said that you already vary the classes’ intensity.

Most  instructors incorporate interval training, which changes the intensity during a class. Participants are challenged by the variety.

Another option is to offer a longer class at a slightly lower intensity, for a change of pace. Truly, as reported by the American College of Sports Medicine (ACSM) (ACSM), exercising at a lower intensity for a longer duration improves overall fitness.

You have the tools and information to help class participants reach their goals, and at least some of these ideas will make a difference, assisting you reach your goal of getting your clients to learn more about what “works”!