top
Click Here to Find the Right Team Beachbody Coach for You
How To Be Fit
Family Owned and Operated Since 1995
ABOUT CONTACT SHOP
On
Facebook
On
Twitter
On
Instagram
Team Howtobefit on Facebook Team Howtobefit on Twitter Team Beachbody Coach Rich Dafter on Instagram
Team Beachbody Coach Rich Dafter - Coach #1393
Find a Coach Challenge Packs Shakeology Accountability Beachbody On Demand Blog
Article of the Day - "Karen Lost 148 Pounds at Age 62!" More articles
Workout of the Day
Shift Shop Speed: 25 with Trainer Chris Downing
Stream it for FREE
The 2B Mindset with Ilana Muhlstein
2B Mindset with Ilana Muhlstein
A POSITIVE approach to controlling your eating
Beachbody On Demand
Streaming Workouts
Beachbody On Demand 3 Month Membership with 14 Day Free Trial
3 Month Membership with a 14 day
FREE trial
Click here to save $12.00 on superfood Shakeology on Home Direct
LIIFT4 VIP Early Access Mes de Mas VIP Early Access
Purchase any LIIFT4 or Mes de Mas product and get VIP Early Access today (Release date October 1st)

3 Leg Exercises for Great Legs

From eDiets - The online diet, fitness, and healthy living resource

An hour of fitness a day keeps the fat away -- and we've got a trio of do-anywhere exercises that'll help you meet that goal and get your legs in great shape at the same time!

The National Academy of Sciences Institute of Medicine urges adults and children to exert themselves for at least 60 minutes a day. Whether it’s washing your car, cleaning the house or walking up the stairs, anything goes... as long as you’re up and moving at a mild to moderate pace.

Many fitness experts applaud the announcement -- they believe daily fitness can stem the growing obesity problem. It can't hurt. More than six out of 10 Americans are obese or overweight. Researchers have long said regular exercise is an absolute must when it comes to staying at a healthy weight.

The Academy’s findings are based upon how much activity is done by individuals who maintain a healthy weight. According to the latest data, a person who has a job that doesn’t require much movement (think desk work) can still maintain a healthy weight by adding routine physical activities into the mix. For those people who do engage in high-intensity activities, 20 to 30 minutes of exercise in the target heart rate zone four to seven days a week is enough.

Great Legs We can hear many of you moaning, "There's no way I can squeeze an hour of exercise into my busy day!" Relax. Fitness expert Michael Stefano tells eDiets you don't have to spend an hour a day at the gym to reap any benefits. There are many ways to accomplish the feat. Swimming or walking will do nicely.

Stefano, the author of The Firefighter’s Workout (HarperCollins), suggests you break down the hour of activity like this: 20 to 30 minutes of strength or resistance training, and 30 to 40 minutes of mild aerobic activity... spread throughout the day.

“If you happen to be a busy mom or construction worker (or any other occupation that entails a great deal of daily physical work), you most likely surpass the average American’s physical activity level, and you should not consider yourself a sedentary individual," he says.

Michael Stefano A realistic assessment needs to be made, but more appropriate for you might be a shorter, possibly more intense body sculpting or fat burning program that will still improve health, and could be squeezed into your already physically active and very busy day.

Stefano stresses that these new findings do not invalidate the U.S. Surgeon Generals 1996 push to get Americans sweating out 30 minutes of moderate exercise (i.e. brisk walking) a day. He notes that less-strenuous activity requires more time if you want to reap the same benefits.

Stefano is also quick to note that the Academy’s findings are indicative of a routine that will ward off obesity NOT necessarily build a firmer figure. Building muscle requires a high-intensity toning regimen -- and today we've got a leg-toning set of exercises that can be done in the comfort of your living room, bedroom or even the garage in 30 minutes or less. This workout will help increase your body’s fat-burning abilities.

Stefano's super three exercises that'll give you better-looking legs and help you meet the recommended daily dose of fitness include the step-up, the lunge and the squat. (We've got animated images to make sure you do them properly!) Stefano says the lower body comprises over 60 percent of your lean muscle mass -- while working the larger muscles of the lower body, you'll enjoy a great fat-burning experience.

“The thighs respond to these types of exercises,” Stefano says. “They aren’t isolated or hard-to-reach muscles. The step-ups, the lunges and the squats directly work the front and back quadriceps, hamstrings and butt at the same time -- that’s three major muscle groups all at the same time. They also bring the lower back and abs in to stabilize muscles. When you add the dumbbells, you’re also engaging the muscles in the arms and shoulders.

“Realistically, if a guy or girl did this twice a week, in addition to being active as the study suggests, it would have a tremendous effect on your appearance. It’s a time saver that guarantees big results.”

Stefano recommends: Begin with the step-ups. Repeat to fatigue. Move directly to the lunge and perform 12 to 20 reps. Then move on to the squat and do 12 to 20 reps. For the lunge and the squat, use hand weights to increase intensity. When you have done all three exercises, rest for 60 seconds or less. Repeat entire set two or three times depending on your level of fitness.

Step-Ups
Michael Stefano Step Ups Place your right foot flat on the step and your left foot flat on the floor. Exhale and push off as little as possible with the left foot as you bring both feet up to step level (you'll now have two feet on the step). Inhale and lower your left foot back down to the floor. Work with body weight only, and repeat to muscle fatigue regardless of the number of reps. Repeat with the legs reversed. While step-ups are a great toning exercise, they also serve as a warm up for squats and lunges, and should therefore be done in a higher rep range with no added resistance.

Lunge
Michael Stefano Lunge Stand with feet shoulder-width apart, arms at your sides. Inhale and take a large step backward with the left foot to a point where your left knee is a few inches above the floor (or as close as you can comfortably go) and your right knee does not extend past the toes of your right foot. Your hands, with or without dumbbells, remain at your sides; your gaze is forward. Exhale and step forward with the left leg returning to the starting position. Finish all reps with the left leg before repeating with the right. To make the movement less difficult, alternate legs. Repeat to muscle fatigue (in the range of 12 to 20 reps).

Squat
Michael Stefano Squat Stand with your feet shoulder-width apart holding your hands or dumbbells at your sides. Your head is straight, the natural arch maintained in your back. Inhale, swing the weights (or your bare hands) slightly forward for balance while bending at the knees and hips to a sitting position (or as low as you can go and still maintain balance). Be sure the buttocks don't drop below the level of your knees, and your knees do not extend past your toes. Exhale and slowly return to a standing position, allowing your hands to drop back down to your sides. Repeat to muscle fatigue (in the range of 12 to 20 reps).

back to top

LOVE BEACHBODY?
Become a Team Beachbody Coach and Help Change People's Lives
WAYS TO GET HEALTHIER & FITTER
Shakeology
Beachbody Performance
3 Day Kickstart
Ultimate Reset
Daily Sunshine
Beachbody
Challenge Packs

Beachbody
Workout DVD's

Polar Heart Rate Monitors
SHAKEOLOGY
SUPERFOOD SHAKE
Superfood Packed Shakeology - Try It Risk Free
Save up to $15.00
Try Shakeology
Risk Free On Home Direct
BEACHBODY ON DEMAND
Beachbody On Demand Streaming Workouts
Stream every Beachbody workout for one year for just $99.00
BEACHBODY PERFORMANCE
Beachbody Performance
Beachbody Performance
Sports Performance
Supplements
3 DAY REFRESH
3 Day Refresh Kickstart
Quick Weight Loss
to Jump Start a New
Healthy Eating Lifestyle
POLAR HEART RATE MONITORS
Polar Heart Rate Monitors and Accessories
Best Deals on Polar
Heart Rate Monitors and
Accessories
SAVE $30 - $135 with
CHALLENGE PACKS
» Beachbody On Demand®
» 2B Mindset®
» 80 Day Obsession™
» LIIFT4™
» Mes de Más™
» SHIFT SHOP™
» Core de Force
» 22 Minute Hard Corps
» Hammer and Chisel
» Body Beast
» 21 Day Fix
» 21 Day Fix Extreme
» CIZE
» Insanity
» Insanity: Asylum
» Insanity Max:30
» Focus T25
» P90
» P90X
» P90X2
» P90X3
» Double Time™
» PiYo
FITNESS TOOLS
» Body Fat Calculator
» Body Mass Calculator
» Caloric Needs Calculator
» Calories Burned Calculator
INDEX OF RESOURCES
» Aerobic Exercise
» Bicycling
» Fat Burning
» Fitness
» Flexibility
» Health
» Heart Rate Training
» Kid's Fitness
» Motivation
» Nutrition
» Outdoor Fitness
» Over 40 Fitness
» Running
» Swimming
» Synergy Fitness
» Walking
» Weight Loss
» Weight Training
GET TO KNOW US
» About Howtobefit.com
» Contact Us

The mission of Team Beachbody is to motivate you and to educate you about health, fitness and nutrition and the benefits of maintaining a healthy lifestyle.
Click here to learn more about Team Beachbody Coach Rich Dafter.


back to top
© 2018 Howtobefit.com  -  Join for Free -  Beachbody On Demand  -  Be a Coach  -  Shop  -  Earnings Statement  -  About   -  Contact  -  Home