Tuesday, August 30, 2011

How do YOU know how strong you are?

This has been a great summer for me, cross training wise.

I was always bad about mixing up my workouts, but I was forced to after I had to take several weeks off of running due to my foot injury.  After I eased back into running, while adjusting to my new custom orthotics, I wasn't sure how strong I was going to be going into triathlon/marathon training.

I filled those non-running hours with floor exercises, stretches, foam rolling, and swimming.  I gauge my fitness level by how many miles I can run, so it was hard for me to tell how I was doing based solely on these activities.

Then I read a post by Miss Zippy, about squats.  Now, I happen to like squats, and what I learned from that post, is that a squat is most effective when you do it while barefoot, and by keeping your heels on the ground the whole time.  After I read her post, I thought,"whoo hoo! I must be doing something right, I can do that!"

Let me demonstrate:

I start by standing as straight as possible, feet shoulder distance apart, with my arms in the air:






Can you see Frank sitting there on the grill cover?  That dog blends into everything, sometimes I'll walk into the family room, and not even see him sleeping on the chocolate brown couch.







Slowly lower yourself down, and keep your heels flat on the floor.






Get as low as you can, without leaning forward or backward, then return to start.



Pretty cool, huh?  

Do you have a favorite strength exercise or stretch?  I've got to keep mixing things up, so let me know!



21 comments:

Wells L said...

I'm sure I would fall right over on my butt if I tried that. I'll have to work up to that. I was always a BIG fan of the Les Mills' Body Pump class as a way to identify how much strength I had gained - after every couple of weeks I could add more weight to the barbell or I could do more reps without fatiguing out.
I'm glad to hear your summer has been a good one for cross training. Keep up the good work!!!

Nikki said...

awesome! I think feeling good about the exercise you're doing is important! love that squat, ps its actually a yoga pose too! called frog:) and in yoga there are lots of squat like poses too, have you tried yoga? u might like it!

Julie said...

New reader here.... Hope I'm not the only one that had to stand up right away and try it! :) Yea Me! I could do it!

Shellyrm ~ just a country runner said...

Nice demo!

Cynthia O'H said...

The frog pose is one of my favorites. Great pictures!

yonca said...

The hundred! It's my favorite:) You look good!xx

Amy said...

Nice! I do squats barefoot too.

I like the pigeon pose in yoga. It's my favourite stretch.

Caratunk Girl said...

HEY. I just did one. You only have to do one right? ;)

Teamarcia said...

That was my question too: I can do it but it's a pose we always hold in yoga. Do you do reps of this?
I'm doing a whole routine for hip strengthening that I'll share on my blog soon!

Big Daddy Diesel said...

I like squats, dead lift, and the leg press

Raquelita said...

Your squat is awesome. My heels always pop up unless I'm supporting myself. I really love downward dog and cow face pose.

runforwine.net said...

I can't do those. My high arches and chronic tight achilies/calves prevent me. I like one legged squats in the grass barefoot. But planks are my ultimate favorite.

Christi said...

Rock star!!! My favorite exercises are the chin-up and dip. They just make me feel really strong.

J said...

I love doing the warrior pose for yoga or pigeon. I do those while watching tv and they work out my hips and calves soo much. I have not done squats since college but I prolly should try them again.

Laura said...

Our coaches do a million different things in our cross training sessions. I don't know if I have a fav really...
is the end a move? :)

LB said...

ahhhhh, that makes my knees SCREAM just looking at it. im sure i could make it down, but not sure if i could make it back up. that must mean something huh?

Love frank's super stealthiness!

Elizabeth said...

Love deck squats

http://nofearfitness.com/SampExercises/DeckSquat.php

http://www.mymadmethods.com/exercise-database/bodyweight-exercises/329-deck-squat

The Polka Dot Princess said...

Cute blog! I am lovin it. :) I'm looking forward to exploring it more! If you get a second, go check me out and if you like, dont hesitate to follow! :) Have a magical day!

Colleen said...

I like squats too... they burn something good sometimes, but I like it! :)

Black Knight said...

I never did squats but I began to love the cross training after an injury, now it is an important part of my training.
.......you work hard and Frank is lazy!

blueviolet said...

I don't like squats, but I like lunges even less, so squats it is!