What Is The Best Way To Do Sit-Ups? How Can I Improve My Sit-Up Performance? For sit-ups, recommended core exercises: Crunches: 1 set of 25 repetitions Decline crunches: 1 set of 25 reps. Use an elevated board with your head declined; hands interlocked behind your head or hands crossed over your chest. Contract abs: roll-up until your shoulders are off the board. Exhale while contracting and inhale while lowering your trunk. Reverse curls: 1 set of 25 reps. Lay flat on the floor, with your head near a weight bench or heavy table leg; arms extended and holding on for support. Contract your abs; raise your pelvis and your knees toward your chest until your hips are 2 inches off the floor. Pause, then lower your hips with your knees bent and your heels near your buttocks. Extended leg crunches: 1 set of 25 reps. Lay flat on your back; hands behind your head; legs extended and crossed; top leg slightly bent with heel on top of opposite foot. Contract you abs; with your head off the floor and chin tucked toward your chest, raise your shoulders until your shoulder blades are off the floor. Exhale when you raise your shoulders and inhale when you lower your shoulders. The solution for sit-up improvement is to perform the following: Activity    Duration    Rest Regular sit-ups    1 min 15 sec    2 min Crunches    1 min    1:45 Flutter kick    1 min    1:45 Sit-ups    1 min    1:30 Declined sit-ups    1 min    1:15 Supine bicycle    1 min       Do this circuit two times per week, then on alternating days incorporate your max (100%) number of 82 regular sit-up reps on your cardio workout day. Remember; never start an exercise or nutrition plan without first consulting with your healthcare provider to make sure that any changes are compatible with existing health or medical concerns. Back to FAQ's
			What Is The Best Way To Run? How Can I Run Faster? RUNNING: there are two ways to run faster: You can move your legs at a faster cadence, or you can take longer strides. The best way to train to run faster is to strengthen your leg muscles by running very fast in practice, running up hills and using strength-training machines. The goal is to strengthen your leg muscles to contract more forcibly to drive you with a longer stride. If you have access to a treadmill, the speed for a 7-minute mile is 8.0-8.5. After you warm up, (i.e., stretch, walk, or jog) start out at 5.0 speeds. Every minute increase your speed by .5 until you are running at an 8.0 pace. Run at this pace for 20 minutes. If you run three days a week, devote one of those days to speed training-400 meter interval training is best. Run around the track at medium-high intensity-slower than 100% sprint. Jog easily for three or four minutes after each lap. Start with two 400-meter intervals and progress to four. On your other running days (after warming up and stretching) begin your workout with Lucy's Step Drills. These drills build explosive power for your finishing kick! Lucy's Step Drills Use a step 2 to 4 risers in height. When stepping up the whole foot must be on the step about shoulder width apart. Knees are always soft on the step and on the floor. Step up and then down 25 times, leading with the right foot. Step up and then down 25 times, leading with the left foot. Step up and then down 25 times, alternating with the left and right foot. Pump 25 times, right/left: Stand on the step in a modified squat ready position. With the left foot stationary on the step, tap the ball of right foot on the floor by repeatedly lifting the right knee up. This is overloading the left leg muscle group; then repeat with the right foot on the step, overloading that leg. Pump your arms at all times during this movement. Remember; never start an exercise or nutrition plan without first consulting with your healthcare provider to make sure that any changes are compatible with existing health or medical concerns. Back to FAQ's
			I Want To Improve My Strength. What Are The Strength Training Recommendations? Chest: Bench press; inclined press; dumbbells Back: Lat I, II; one-arm row with dumbbells; low row cables Triceps: Triceps press with curl bar; triceps extension with cable; triceps kickbacks and dips Shoulders: Lateral fly with dumbbells out to the side at shoulder height; deltoid raise Abdominals: Correctly performed regular sit-ups Lower back: Low back machines or trunk extensions Remember; never start an exercise or nutrition plan without first consulting with your healthcare provider to make sure that any changes are compatible with existing health or medical concerns. Back to FAQ's
			Will Dietary Supplements Help Give Me More Energy? Most people do not need dietary supplements, such as vitamins and minerals, unless recommended by their health care provider. Assuming you have seen yours and he or she has ruled out an iron deficiency (anemia), a thyroid problem or other medical condition, what you need to know - and practice - is that you can get all the nutrients you need by eating a diet that's rich in complex carbohydrates, with moderate amounts of protein, some fat and plenty of water. Dietary nutrients can be divided into six categories: Carbohydrates Protein Fats Vitamins Minerals Water Your body needs carbohydrates for energy, but only a limited amount can be used at any given time. The remainder is stored for later use. Carbohydrates come in two forms: simple and complex. Simple carbohydrates are commonly known as sugars, while complex carbohydrates include all the starches, such as those found in grains, cereals, breads and starchy vegetables like potatoes, corn, peas and beans. The body relies on protein for the proper development and maintenance of muscles and tissues. Most people get plenty of protein and, in fact, may eat too much. Too much dietary protein may lead to kidney and liver problems or other harmful medical conditions. Fats, like carbohydrates, are used by the body for fuel and are essential for the absorption of certain vitamins. Although some fat in the diet is necessary, too much fat can lead to heart disease, obesity and other health problems. The body needs vitamins and minerals for a variety of essential biological functions. But some vitamins can be toxic if taken in excess. A standard daily multivitamin contains the 13 essential vitamins and may also include minerals. Eight B vitamins and vitamin C make up the water-soluble vitamins. They dissolve easily in water and are stored only in small amounts throughout the body so they need to be consumed more frequently than fat-soluble vitamins. Just four vitamins - A, D, E and K - are fat soluble, meaning that they dissolve in fat, not water, and require a small amount of fat for absorption in the stomach and intestine. Because they can be stored throughout the body, they don't have to be taken every day. Many people don't realize it, but the body's need for water is second only to its need for oxygen. That's because water is the basis of all the body's fluids. Lack of water can lead to serious illness or even death. Remember; never start an exercise or nutrition plan without first consulting with your healthcare provider to make sure that any changes are compatible with existing health or medical concerns. Back to FAQ's