Someone
How do I train for a triathlon, especially the swimming and biking parts? I've never been a competitive swimmer or biker before. If I'm gonna be doing a sprint triathlon this summer, what should I do for the swimming? and biking, what kind of bike will I need to get (I don't have one I can really use, and not looking to spend a stupid amount of money on a bike...) and what kind of workouts should I do for that? Thanks
Answer
You'll want to start with a novice or sprint triathlon - and maybe think about investing in some swimming lessons as this is often quite an overlooked discipline in triathlons. A good swimming technique will save you a lot of energy and help you to increase your speed and endurance.
I've linked you a site below with lots of reviews on biking equipment etc. that you can get set up with - if you're really serious about triathlons a good bike will make all the difference, but if you're just starting out it's probably not worth breaking the bank until you're sure you want to commit yourself to triathlon training.
Spinning classes will get your endurance for biking up - but always make sure you know how to stretch properly and warm up and warm down, otherwise you could be looking at some serious strains and injuries. Hillwalking is also a great way to build up muscle tone and endurance too. There are tonnes of tutorials out there in books and on the web to help you out.
You'll want to start with a novice or sprint triathlon - and maybe think about investing in some swimming lessons as this is often quite an overlooked discipline in triathlons. A good swimming technique will save you a lot of energy and help you to increase your speed and endurance.
I've linked you a site below with lots of reviews on biking equipment etc. that you can get set up with - if you're really serious about triathlons a good bike will make all the difference, but if you're just starting out it's probably not worth breaking the bank until you're sure you want to commit yourself to triathlon training.
Spinning classes will get your endurance for biking up - but always make sure you know how to stretch properly and warm up and warm down, otherwise you could be looking at some serious strains and injuries. Hillwalking is also a great way to build up muscle tone and endurance too. There are tonnes of tutorials out there in books and on the web to help you out.
I WANT A BIGGER BUTT!?
keyla
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supposibly this makes ypur butt bigger? i wonder if it is true? has any one took them before ?? please let me noe thank you.
Answer
The right cardio exercise and weight training activities (like squats
and deadlifts) can make a difference in your backside and help you get
those buns of steel. Find out the best cardio and strength training
exercises for strengthening and firming up your rear.
1. Squats.
Squats are one of the best exercises you can do for your hips, butt
and thighs. Stand with feet hip-width apart and squat, keeping back
straight, abs in and knees behind your toes. Let your butt lightly
touch chair and squeeze butt to stand up. Repeat for 2-3 sets of 8-12
reps and add weights for more intensity.
2. Lunges. Stand in a split
stance, with feet about 3 feet apart. You want both knees to be at
about 90-degree angles at the bottom of the movement, so adjust
accordingly. Hold weights in each hand (or place a barbell behind the
neck) for added intensity. Bend the knees and lower the back knee
toward the floor, keeping the front heel down and the knee directly
over the centre of the foot. Keep the torso straight and abs in as you
push through the front heel and back to starting position. Don't lock
the knees at the top of the movement. Perform 1 to 3 sets of 10 to 16
reps according to your fitness level and goals.
3. Step Ups. For step
ups, you simply place one foot on a step or platform and push through
the heel onto the step. This is an excellent exercise for the glutes.
4. Hip Extensions. Lie on the floor with feet propped on the ball,
legs straight. Keeping abs tight, slowly lift your hips off the floor
(squeezing the buttocks) until body is in a straight line. Hold for a
few seconds and lower, repeating 10 to 15 times.
5. One-Legged Deadlifts. You should skip this exercise if you
have any back problems. To do this move, take the left leg back just a bit, lightly
resting on the toe. With the weights in front of the thighs, tip from
the hips and lower the weights as low as your flexibility allows. Keep
your back flat or with a natural arch and make sure you keep the abs
contracted to protect the back. Squeeze the glutes of the working leg
to raise back up. Do 2-3 sets of 8-12 reps.
6. Hiking. Now the
exercises listed above aren't the only strength moves for the glutes,
but we often forget that there are cardio activities that will also
engage the backside. Hiking is one of those activities and it also
burns tons of calories. Also, walking up an incline automatically gets
your glutes more involved and, if you're wearing a backpack, you're
really getting a workout. A 140-lb person burns about 390 calories in
about an hour!
7. Biking. Riding a bike is great for your heart and it
also targets almost every muscle in your hips, thighs and butt. On a
stationary bike, alternate 3 minutes at 70-80 RPM with 2 minutes at
100-110 RPM for a calorie-blasting 30 minute workout. You can also try
Spinning at the gym or riding outside. Gear up to really work your
glutes! A 140-lb person burns 335 calories in 45 minutes.
8. Running. Running, like walking, is accessible, easy to learn, reduces stress,
helps in weight loss, and it makes you feel good. Plus, it really
works your butt, especially when you add a few hills to your regular
running route. A 140-lb person burns 475 calories during a 45 minute
jog.
9. Kickboxing. Kickboxing was a hot item back in the day, but it's
still a great workout. Controlled kicks work your hips, thighs and
butt while complex combinations that include punches will target your
abs to make them stronger. A 140-lb woman will burn up to 500 calories
with 45 minutes of kickboxing.
10. Walking. Walking is easy: you can do
it anywhere, anytime with no special equipment. There's no learning
curve and it's something you can incorporate all day long. If you walk
up hills, you can really target your glutes and, if you pick up the
intensity, you'll burn some of that extra flab off your buns! A 140-lb
person burns about 300 calories an hour during a brisk walk.
The right cardio exercise and weight training activities (like squats
and deadlifts) can make a difference in your backside and help you get
those buns of steel. Find out the best cardio and strength training
exercises for strengthening and firming up your rear.
1. Squats.
Squats are one of the best exercises you can do for your hips, butt
and thighs. Stand with feet hip-width apart and squat, keeping back
straight, abs in and knees behind your toes. Let your butt lightly
touch chair and squeeze butt to stand up. Repeat for 2-3 sets of 8-12
reps and add weights for more intensity.
2. Lunges. Stand in a split
stance, with feet about 3 feet apart. You want both knees to be at
about 90-degree angles at the bottom of the movement, so adjust
accordingly. Hold weights in each hand (or place a barbell behind the
neck) for added intensity. Bend the knees and lower the back knee
toward the floor, keeping the front heel down and the knee directly
over the centre of the foot. Keep the torso straight and abs in as you
push through the front heel and back to starting position. Don't lock
the knees at the top of the movement. Perform 1 to 3 sets of 10 to 16
reps according to your fitness level and goals.
3. Step Ups. For step
ups, you simply place one foot on a step or platform and push through
the heel onto the step. This is an excellent exercise for the glutes.
4. Hip Extensions. Lie on the floor with feet propped on the ball,
legs straight. Keeping abs tight, slowly lift your hips off the floor
(squeezing the buttocks) until body is in a straight line. Hold for a
few seconds and lower, repeating 10 to 15 times.
5. One-Legged Deadlifts. You should skip this exercise if you
have any back problems. To do this move, take the left leg back just a bit, lightly
resting on the toe. With the weights in front of the thighs, tip from
the hips and lower the weights as low as your flexibility allows. Keep
your back flat or with a natural arch and make sure you keep the abs
contracted to protect the back. Squeeze the glutes of the working leg
to raise back up. Do 2-3 sets of 8-12 reps.
6. Hiking. Now the
exercises listed above aren't the only strength moves for the glutes,
but we often forget that there are cardio activities that will also
engage the backside. Hiking is one of those activities and it also
burns tons of calories. Also, walking up an incline automatically gets
your glutes more involved and, if you're wearing a backpack, you're
really getting a workout. A 140-lb person burns about 390 calories in
about an hour!
7. Biking. Riding a bike is great for your heart and it
also targets almost every muscle in your hips, thighs and butt. On a
stationary bike, alternate 3 minutes at 70-80 RPM with 2 minutes at
100-110 RPM for a calorie-blasting 30 minute workout. You can also try
Spinning at the gym or riding outside. Gear up to really work your
glutes! A 140-lb person burns 335 calories in 45 minutes.
8. Running. Running, like walking, is accessible, easy to learn, reduces stress,
helps in weight loss, and it makes you feel good. Plus, it really
works your butt, especially when you add a few hills to your regular
running route. A 140-lb person burns 475 calories during a 45 minute
jog.
9. Kickboxing. Kickboxing was a hot item back in the day, but it's
still a great workout. Controlled kicks work your hips, thighs and
butt while complex combinations that include punches will target your
abs to make them stronger. A 140-lb woman will burn up to 500 calories
with 45 minutes of kickboxing.
10. Walking. Walking is easy: you can do
it anywhere, anytime with no special equipment. There's no learning
curve and it's something you can incorporate all day long. If you walk
up hills, you can really target your glutes and, if you pick up the
intensity, you'll burn some of that extra flab off your buns! A 140-lb
person burns about 300 calories an hour during a brisk walk.
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