A rep is the completion of an exercise, while a set is composed of one or more reps, or repetitions. A rep is one sit-up, one lunge or one arm curl. A set is a series of reps, performed continuously, ending with a rest period.
A:A good abdominal workout routine should result in a streamlined waist, reduction in flab and etched abdominal muscles, according to Jim Stoppani, PhD, in an article describing the program he designed to build powerful abdominal muscles. Stoppani explains that in addition to the exercises, it is critical to eat a low-fat diet. Stoppani also believes that crunches are not the most effective abdominal workout.
A:Men's Health recommends dynamic stretching. There are two major types of stretching: static and dynamic. A static stretch is a movement in which the body leans forward until there is a slight discomfort in the targeted muscle. In a dynamic stretch, an individual should quickly move a muscle in and out of a stretched position.
A:According to Johns Hopkins Medicine Health Library, exercises that strengthen the back and abdominal muscles can alleviate the symptoms of a compressed vertebra. The exercises should be performed under the supervision of a physician or physical therapist who can ensure the exercises are done safely.
A:The inventor of the modern push-up, according to SOPHIA-FIT, was Jerick Revilla, who came up with the exercise technique in 1905. The Roman emperor Constantine has also been credited with creating this form of exercise.
A:According to Women's Health, some basic stomach-flattening exercises are the plank, side plank, glute bridge march and lunge with rotation. Advanced stomach-flattening exercises include the plank with arm lift, side plank with rotation, hip-thigh raise and reverse lunge with single-arm press.
A:According to the Mayo Clinic, interval training involves alternating bursts of rigorous activity with intervals of lighter activity. For example, one might sprint for one minute and then walk for two minutes, repeating the circuit several times.
A:A full workout routine should include cardio, strength training, and stretches, according to About.com. All areas of the body should be addressed including ,but not limited to, abs, thighs, calves, and biceps.
A:Achilles-tendon-strengthening exercises are designed to stretch the Achilles tendon. Recommended exercises focus on calf stretches to strengthen the Achilles tendon. WebMD suggests gentle stretching and strengthening exercises when healing from an injury. WebMD also recommends toe stretches, calf-plantar fascia stretches, quadriceps stretches, groin stretches, hamstring stretches and stair stretches to strengthen the Achilles tendon.
A:During exercise, the muscles pull oxygen out of the bloodssstream, blood vessels dilate for increased blood flow, the heart and diaphragm work harder, and the body starts to sweat to remove heat from the body. On the molecular level, the body creates adenosine triphosphate (ATP) to provide energy to the exercising muscles.
A:Anaerobic exercises range from sprinting to bodybuilding and include many other popular forms of working out. Science Daily points out that the early stages of any exercise are anaerobic and notes that the definition of anaerobic exercise is any exercise that consists of high-intensity movement of short duration.
A:According to Healthline, isotonic exercises include those used while weight lifting, circuit training and resistance training. Isotonic exercises are usually done with dumbbells, barbells or resistance bands, but push ups may be substituted when such equipment is not available. The Harvard Medical School states that bench presses or chin ups are examples of isotonic exercises.
A:Shape Magazine explains an effective cardio workout that can be performed indoors begins with a four-move warm-up before moving on to the main regimen of exercises. The goal is to perform each exercise as fast as possible without resting between the moves. After completing the routine, the exerciser rests for one minute before repeating the round of exercises a few more times. Shape Magazine suggests using yoga cool-down poses.
A:According to About.com, elliptical machines are good at providing a low-impact workout while exercising both the upper and lower body. They are also beneficial for the older generation and those with aging joints.
A:According to the Centers for Disease Control and Prevention, 49.6 percent of Americans 18 and over met the Physical Activity Guidelines for aerobic activity in 2012 and 23.6 percent of Americans 18 and over met the guidelines for muscle strength activity. About 20.3 percent met the guidelines for both.
A:Trails.com explains that the main muscles used in cycling are the gluteal muscles (gluteus maximus and gluteus minimus), quadriceps, hamstrings, and calf muscles. Other muscles are also used for stability.
A:According to AZ Central, seated leg extensions work the four muscle heads of the quadriceps, which are in the upper thighs. Standing leg extensions also work the quadriceps and other abdominal muscles. AZ Central explains that standing leg extensions work the transverse abdominal, or stomach muscle, and the obliques at the same time. Obliques are side abdominal muscles that enable individuals to balance on one leg.
A:The Army Times suggests eating food or supplements that have protein before a workout to boost energy. They stress the importance, however, of eating lightly prior to doing any type of crunches in order to avoid getting stomach cramps or gas during the exercise.
A:BenefitOf.net mentions that a boxing regimen is good for self-defense. It is also a good method for losing extra weight. A boxing plan also strengthens the bones and muscles. Boxing alleviates anger and keeps stress at bay.
A:Jumping jacks can raise your heart rate to a cardiovascular level, oxygenating your blood and burning calories at an exceptionally fast rate, which promotes weight loss. Used as a warm-up movement and as a total body workout, jumping jacks are an excellent addition to a physical fitness plan.
A:While the normal resting heart rate is 60 to 80 beats per minute, according to the American Heart Association, heart rate during exercise is measured in relationship to the target heart rate, rather than to any average. Target heart rate depends on the age of the exerciser.
A:A forward lunge targets the abdominal muscles (transverse abdominus and obliques), the glutes (gluteus maximus, gluteus medius/minimus), the anterior thigh muscles (quadriceps) and the posterior thigh muscles (hamstrings). According to Healthy Living, it also works the calf muscles.