LIVING FIT EXERCISE SERIES, PART 3
Living Fit, Part 3: Lunge
April 29, 2008
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Lunge with chest press is the third exercise of our video series, and the intent is to strengthen the big muscles in the legs, front of the shoulders and chest.
It's important to warm up the leg muscles and knee joints before performing the lunge. A good five to 10 minutes of brisk walking, or marching, will do the trick. It's also important to wear shoes with good traction to prevent your feet from slipping.
As your muscles get stronger, and this exercise gets easier, increase the challenge by slowing the movement, or by using a more tense or higher-level exercise band.
BENEFITS: Building the muscles in the chest, and in the front of the shoulders and legs, will make everyday chores a lot easier.
Something to consider the next time you hoist a heavy bag of groceries, or need to move a dining room chair.
It will also help to relieve osteoarthritis in the knees. This opening and strengthening also aids in preventing a hunched posture, says Erin Billowits, personal trainer and founder of Vintage Fitness who designed our Living Fit series.
Video demonstrations of the exercises in the ongoing series can be seen on the Star's new health website, healthzone.ca.
MODIFICATIONS: If you suffer from arthritis in the knees, take a smaller step to lunge. Or try a squat instead of a lunge. To ensure that you keep your balance, have a chair nearby or do this exercise near a wall.
CONTRAINDICATIONS: Those with intense knee pain, or hip issues, that prevent a forward step-and-lunge movement should sit in a chair to work the chest and shoulders with the exercise band.
Step 1
Stand tall with your feet hip-distance apart. Wrap the ends of an
exercise band around each hand – keep elbows down, knuckles forward –
and run the band behind your upper back. Inhale.
Step 2
Take a big step with the right foot until the knee is bent at a
90-degree angle. Exhale. Keeping the chest lifted, lower the left knee
toward the floor until it is also bent at a 90-degree angle. Straighten
your arms in front of you – as if pushing a grocery cart – stretching
the exercise band.
Step 3
Push back up, bring the right foot beside left and retract the arms
to bent-elbow position. Change legs, and repeat on opposite side by
stepping forward with the left foot. Do 10 repetitions on each side.
Toronto Star
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