Essential Exercises for Women: Jumping Power Lunges

Posted by Angie Quehl on Apr 9, 2012 3:00:00 PM

 BOSU Exercises

Have you ever spotted that odd-looking half moon shaped ball at the gym and wondered "What the heck is that?" This edition of Essential Exercises for Women showcases that little fitness gem and it is called the BOSU Balance Trainer. The BOSU (stand for 'Both Sides Up' or 'Both Sides Utilized' meaning you can use both the rounded and flat parts) is a great tool to use to add variety and challenge to your workout and has many benefits; such as strengthening the entire body as well as adding unexpected cardio moves to raise your heart rate. These Jumping Power Lunges we are about to show you are a great example of you can get you heart pumping while challenging all of the muscles in your lower body!


Jumping Power Lunges


1. Face the BOSU Trainer and place the right foot in the center of the dome.

 

2. Lower into a lunge (the front knee should be behind the toe).

 

3. As you press up, jump up and switch legs in the air, landing with the left foot on the dome, right foot back.

bosujumplunge resized 600

4. Continue jumping and switching legs for 10 to 15 reps. This endurance move will challenge the heart rate, strengthen the lower body and core.

 

This move may be a little advanced for some if your are unfamiliar with using the BOSU. If you are a BOSU balance newbie, we recommend starting with a basic lunge before adding in the jump in order to learn how to stabilize your foot on the trainer.

 

Other Great BOSU Exercises:

For the Beginner

 

To Improve Your Balance

 

For Your Arms 

 

For Your Abs 

 

If there is a specific area that you would like to address using the BOSU please drop us a line in our comment section or click here to submit your question through our site. Our personal trainers would be happy to help you!

 

 

 

 

 

 

 

 

 

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Topics: exercises for women, strength training, thigh toning, cardio, fitness tips

Women's Wellness Series: Resolution Solution Part V - Cardio

Posted by Angie Quehl on Feb 8, 2011 1:57:00 PM

Cardiovascular Exercise for Women...

cardiovascular exercise for women

Also referred to as aerobic exercise, aerobics or simply cardio. What is it and how much do you need? Before we talk about how much cardio you should do, you should at least know why it's so important.

Cardiovascular exercise simply means that you're involved in an activity that raises your heart rate to a level where you're working, but can still talk.

Benefits of cardiovascular exercise:

  • It's one way to burn calories and help you lose weight
  • It makes your heart strong so that it doesn't have to work as hard to pump blood
  • It increases your lung capacity
  • It helps reduce risk of heart attack, high cholesterol, high blood pressure and diabetes
  • It makes you feel good
  • It helps you sleep better
  • It helps reduce stress

I could go on all day, but you get the point.

Bottom line:

You need cardio if you want to get your weight under control and get your stress to a tolerable level.

To get these great benefits you must perform at the correct intensity.  One way to monitor your intensity is your heart rate. This can be done on specifically designed equipment or with a portable heart rate monitor, such as Polar, that you wear.  Your heart rate is how fast your heart is beating per minute and is expected to increase as the level of exercise increases. In order to reap the positive benefits you need to elevate your heart rate to the appropriate level.  This range is 50% - 85% of your resting heart rate, which is very individualized. 

Here is a quick calculation to find where you should be…

For women:
226 - (your age) = your maximum heart rate

For example, if you are a 32 year old woman: substract 32 from 226

226 - 32 = 194

Then take that number and multiply it by .5, to get your lower end of your target zone. And then multiply that same number by .85 to get the upper end of your zone. For example:

194 x .5 = 97

and

194 x .85 = 164.9

So, for a 32 year old woman, an estimate of her maximum heart rate is 194. And her 'target heart rate zone' is between 97 and 164.9 heart beats per minute.

The closer you push yourself to the top portion of your “zone”, the more benefits you will obtain (and quicker!)

 

What should you do with that info????

Now that we know why, we need it let’s talk about how much

The 'official' guidelines say 30-60 minutes most days of the week, but don't feel like you have to start at that level if you're not ready.  Perhaps you split the time up throughout the day. What counts is at the end of the day you have increased your movement!

Article Submitted by:

Meredith Chiapello Personal Trainers Northern Virginia resized 600Meredith Chiapello, Director of Personal Training and Group Exercise, The Women's Club 

 

 

question markHave questions for Meredith? Thoughts you would like to share? Tips that you believe may be helpful for other Readers? Click the link or submit them in them Comments Section below! 

Ask a Question about fitness for women

 

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Topics: women's health, Women's Wellness, health tips, cardiovascular exercise, cardio, exercise programs for women, the women's club

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