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LABRATIAM's Photo LABRATIAM SparkPoints: (32,614)
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2/12/13 7:15 P

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And don't forget to track these on your fitness tracker!



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LABRATIAM's Photo LABRATIAM SparkPoints: (32,614)
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2/12/13 6:54 P

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I got 2 sets of 10 done during the dog walk this morning...while waiting for them to investigate who had "been" at each tree or post we passed.

I also did the other set of 10 while brushing my teeth....I think this could be a part of my daily routine!
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LABRATIAM's Photo LABRATIAM SparkPoints: (32,614)
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2/12/13 7:16 A

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CALF RAISES

How to do it
~~ To properly perform a calf raise; stand near a wall with your hands on the wall for support and balance. Lift one foot off the ground, pointing it behind you. Rise up on the ball of your other foot as high as you can go. Lower back down to the ground, not allowing your heel to touch the ground in between repetitions. Perform one set of 10 to 12 repetitions. Switch legs and perform one set on the other leg. Do three sets on each leg, alternating legs to give your muscles a recovery period. Master a calf raise in this setting prior to adding any resistance to the exercise.

Why it matters
Calf raises are a popular strength training exercise. You can do them as a bodyweight exercise, using only the weight of your own body to train your calves or as an exercise with dumbbells. A barbell, or ankle weights provide additional resistance for muscle strengthening purpose.

For videos, go here:

www.sparkpeople.com/resource/exercis
es
.asp?exercise=123


www.sparkpeople.com/resource/exercis
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.asp?exercise=132


www.sparkpeople.com/resource/videos-
de
tail.asp?video=88


FYI: You can perform these exercises just about any time or place.

Try for 3 sets of 10 reps each leg.

How did YOU do emoticon

Did you perform these exercises while doing something else emoticon Please tell us about it!

Fun Fact
Your calf muscles consist of two chief muscles. The outermost muscle is the gastrocnemius. Situated just beneath this muscle is the soleus muscle. This muscle gives the calf its shape and works when you are performing calf exercises when seated, such as seated calf raises.

The gastrocnemius muscle is very prone to painful, involuntarily cramping known as a "charley horse," primarily because it is so strong.



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