Use Aerobic Exercise for Flatter Abs
Want to have those six packs?
Wishing to have a much leaner body?
We always thought that doing crunches would give you flatter abs. This helps, but the truth is that you need to lose the fat around your midsection to show the ab muscles. With the summer time just around the corner, toning abs seems to be on everyone’s mind given that this is the time of the year to expose your abs and show some skin. Doing crunches and sit-ups helps tone your abdominal muscles. It’s a good idea to mix in aerobic exercise such as running, walking, dancing, cycling and whatever exercise you like so you can burn calories.
Your abdominal muscles actually get micro tears when you do crunches and sit-ups, so working abs every other day, combined with aerobic exercises in-between would be sufficient as long as you are burning more calories than you are taking in. Try doing 8-15 reps per set, two to four times a week. Also, correct breathing technique is a big help in reaching your goal to a flatter stomach. In doing abs training, exhale strongly through your mouth as you lift and inhale through your mouth as you lower, so those underlying muscle fibers could also be worked on. But remember, just like any other exercise routines, the key to flatter abs is to not overdo everything.
Here are some techniques which you can follow when working out:
1. You should be capable of talking and exercising at the same time.
2. But, if you are able to sing, it means that you have to work out a bit harder.
3. Monitor your heart rate. Make sure your heart rate is within your recommended limits for your age and health.
It takes more than repetitive crunches to get the abs you want! Incorporating aerobic exercises in your daily routine will surely give you great rewards later on. Aerobic exercises will help lose excess body fat which in turn will help you see your abs. As your body fat percentage drops your abs will become more visible.
Muscles Developed During Running
Before you engage in a demanding sport such as running it’s important to have a broad overview of your body and its functions. Most importantly you should be aware of the body’s biomechanics and learn how to interpret it.
This article is intended to provide a short overview on the muscles that are involved in running and how they function.
When you talk about muscles and running, a primary question needs to be answered: “Which actual muscles does running develop?” The answer is that there are two major types of muscles used in this sport: primary and supporting muscles.
Primary muscles are the hamstrings, the quadriceps, the gluteal muscles and the calves.
Strengthening the hamstrings enables a longer stride. This muscle is most active when the leg moves backward, providing force with every push off. This leads to stronger hamstrings and a full stride.
The quadriceps are the main source for runners. It includes the muscles in front of the thigh. They have a great importance during running as they are connected to two important joints, the hip joint and the knee joint. They bend the hip and straighten the knee.
Gluteal muscles (or gluteus maximus) are the muscles that keep the body in the erect position and extend the hip. It is the main factor that gives the buttocks their shape. It is also the largest muscle in the body and has a crucial importance in activities such as running, walking or lifting.
The calves help the body flex the knees and ankles. The calves are the muscles that stabilize the knee and ankle while striking the ground. Their specific role is to absorb the shock when the foot strikes the ground.
The primary muscles are strongly connected to the supporting muscles: the biceps and the lower and upper abdominal muscles. The biceps have an important role in running as they control the elbow movements. Running is much more efficient when the elbows are bent, and this is the main reason why biceps are relevant.
The lower and upper abdominals provide the proper running posture, which every runner knows it’s extremely important. The proper posture determines efficient and consistent running. It is highly important to have strong lower and upper abdominals in order to maximize performance.
As you probably imagine these muscles are demanded and strengthened with every run or jog.
And as a final tip, don’t forget that stretching before and after workout will prevent injuries and will keep your muscles in good shape.
This article is written by Anna, a runner and treadmill user for 3 years. On her personal website Anna writes also about treadmill workouts and other useful running details.
Using an Eliptical Trainer
Elliptical machines sometimes get a bad rep from fitness experts as encouraging sluggish behavior at the gym. Some people opt for a 20-minute glide on an elliptical in lieu of a full workout. But a properly utilized elliptical can offer the fitness-committed a respite for their battered joints and legs and is can be an essential tool in improving cardiovascular health while tightening and toning the arms, legs and buttocks.
Fitness enthusiasts understand the key to enjoying a long life of fitness is preservation. There are few 70-year-old marathoners for a reason. Whether you are a heavy squatter, or rack up miles on the pavement, the elliptical is an option that reduces unnecessary impact on your bones and joints while still offering a strong muscle burn and cardiovascular pump. The most important thing to remember about the elliptical trainer is that it gets results with less impact, not less effort.
In addition to prevention of major injury by overuse or impact, the elliptical trainer can also provide a decent upper-body workout to those who increase the resistance and use the arm poles. Repeatedly pumping you arms (with effort you can easily achieve 1000 pumps in a single 20-minute routine) will help tone the triceps and biceps with a fluid transfer between pushing and pulling motions. Remember: The full-body capabilities is what makes the elliptical trainer one of the best selling pieces of home cardio equipment in the world.
Of course when you hop on the sleds of an elliptical you are most often looking for a leg and core workout like you receive with running. There is nothing to keep you from building muscle while atop an elliptical. Forcing the pedals into a swooping oval causes muscular distress to your quads, hamstrings, and buttocks. Work it long enough and those will comeback in a few weeks with more firmness and tone. The truly committed can even turn up the speed and use the elliptical to perform Tabata sprints, with 20 second bursts at full-speed, followed by 10-seconds of active rest. Do this rotation for 8 minutes and you quickly realize that more than a way to check off your To-Do List the elliptical can be your Go-To for a low-impact, full-body workout.
