APRIL 2004 NEWSLETTER
Spotlight on: Calves
What are the calf muscles?
The calf muscles consist of the Gastrocnemius and the Soleus muscles.
Gastrocnemius: (Gastroc) The two bulges of muscle at the top of the back of the lower leg. They are used for quick movements such as running or jumping. The Gastroc lifts the heel and helps to push off the toes.
Soleus: The smaller muscle lower down in the leg and lying under the Gastoc. This muscle lifts the heal and points the toes in more passive movements.
In most individuals, the Gastroc consists primarily of "fast-twitch" muscle fibers and the Soleus contains mostly "slow-twitch" muscle fibers. If you train with lighter weights and more reps, you'll involve mostly slow-twitch fibers. Since these fibers grow very little, training in this manner will tone muscles without building size. If you lift with heavier weights, you'll activate the fast-twitch fibers. These fibers are most prone to growth and will help develop the rounded muscles we all know and love!
Exercises for the Calves
S
tanding Calf Raises Place your feet on the platform so that only the balls and the toes are on the platform. Your heels should drop below the level of the platform. Make sure your feet are parallel to one another. If need be, place your toes just slightly outward. Slowly raise your heels until you are on the tips of your toes. Hold and squeeze your calves for a second, feeling the contraction, then slowly allow your heels to drop down slightly below the edge of the platform. Repeat the process. Try 2-3 hard sets of 10-12 reps. If you are on a machine, try experimenting with weight load. Clients are typically surprised by how much they can lift with their calves.
Seated Calf Raises The main difference between seated and standing calf raises is that your knees are bent in this exercise, emphasizing the Soleus muscle as opposed to the Gastroc muscle. Lift the heels as high as you can, squeezing the calves during the contraction. Slowly lower you heels and repeat the motion for 15-20 repetitions for 2-3 sets. Since slow-twitch muscles are geared for endurance, seated calf raises are more effective if done using higher repetitions.
One-Legged Standing Dumbbell Calf Raises Those of you who are my clients already know this is my favorite calf exercise, primarily because each leg's calf muscle works independently thereby isolating them for equal development. Place one foot on the platform so that only the ball of your foot and toes are on the platform. Your heel should drop below the level of the platform. Slowly raise your heels until you are on the tips of your toes. Squeeze for a moment then slowly lower your heels before repeating the movement. Beginners should start this exercise without weight. Once you can finish 3 sets of 12 repetitions with ease, grab a dumbbell. Hold the dumbbell in the hand of the leg that is working. Switch hands as you switch legs.
Note: You will need to place the platform near something you can hold on to for balance with your free hand. For a CHALLENGING balance exercise, try one-legged standing calf raise without any weight and without holding on. Try not to fall over!
Clients of the Month -
Wanda and Judith Sanchez
Responsibility:
IAMS Pet Food
Think you are an animal lover and believe in only feeding your pet the best? If the best is Iams, you may be misled.
Click here for a list of companies that do not test on animals. I recently started buying Nature's Balance vegetarian formula which I checked and contains enzymes to help digestion (a concern in vegetarian formulas). Another good formula that one client uses is Flint River. Remember not only do you want a product that doesn't test on animals, if you are buying a meat product, check to make sure the animals used in the food are also treated humanely (such as free range chicken in a chicken formula).
Vow today to do your part to end unnecessary animal suffering!
Congratulations to Wanda and Judith Sanchez for becoming the April shining stars!
Shown above on their start date, Wanda and Judith began partner training 2 months ago. They train together 3 times per week and have 1 session per week with me. So far they have lost 12 pounds of bodyfat each!
They keep each other motivated with humor and easy prodding. And next week they have vowed to each do 50 military style pushups...(ok maybe not)
Partner training is an excellent and affordable way to commit to training and reach your goals. If you haven't reached your personal fitness goals, contact me so we can schedule a fitness consultation and get started! In the end, what's more important than your health?
Check out the April calendar and begin to plan your events! Contact me for more information or to RSVP for an event. Look forward to seeing you out there!
FAST NUTRITION:
Wendy's
Classic Single Combo w/ Coke
Single - 410 calories, 19g fat, 8g sugar
Fries - 440 calories, 19g fat
Coke - 140 calories, 37g sugar
TOTAL - 990 calories, 38g fat, 45g sugar
Chicken Sandwich and Salad
Grilled Chicken Sandwich (no honey mustard) - 280 calories, 5g fat, 6g sugar
Side Salad w/ lowfat ranch* - 140 calories, 8g fat, 7g sugar
Plain Iced Tea (or water) - 0 calories
TOTAL - 420 calories, 13g fat, 13g sugar
*The lowfat honey mustard salad dressing has less fat but a lot more sugar. This makes the lowfat ranch dressing a better choice.
This month's world explorers "fit-together" will be at RDV's ice rink. Let's get out there and bust our butts on the ice together!
We'll be skating from 2-4 on Sunday, April 18th. RSVP so we can get an approximate count. Want to bring a friend? No problem, click here for outside World Explorers memberships!
QUICK RECIPE: Tomato and Green Bean Salad
2 cups mixed red and yellow baby tomatoes
2 cups thin green beans
Handful of mint
1 garlic clove, crushed
1 tbsp extra virgin olive oil
2 tbsp balsamic vinegar
Salt and pepper
Cut the tomatoes in half and place in large bowl. Blanch green beans in a saucepan of lightly salted boiling water for 2 minutes, then drain well and mix with tomatoes. In a small bowl, combine the chopped mint, garlic, olive oil and balsamic vinegar. Mix with the tomatoes and green beans and season with salt or pepper. This dish can be served either warm or cold.
Thanks to Publix for the recipe! Good source of vitamins C and E.
Copyright Diane Merritts 2004
