The body of a cheerleader

Trackbunny · #1 07-17-2004, 01:50 PM

"Any exercise that supposedly works to “isolate and tone” a certain problem area of the body - the thighs and hips for many women - are virtually worthless. Please don’t get caught up in the mass media hype. Every day there’s a new machine or exercise fad that’s guaranteed to strip the fat off your thighs and “tone” your legs. Have you ever considered why there are so many new gadgets and fads? Because none of them work! If one did, there simply would be no need for so many new ones! "

I think that is an excellant point!Fitness Article on tightening and toning for functional movements ( "Tighten and Tone with the Cheerleader Workout")

"This is important - isolation exercises will only work muscle. They will do absolutely nothing about the layer of fat overlying the muscle. Now, when I tell this to women, they inevitably strike back with, “Okay, but my muscles are flabby and I need to tone them.” Wrong. This is why I don’t like terms like tighten and tone - they imply that the muscles are soft and droopy. They are not. Muscles are not flabby, fat is flabby. Muscles are hard and shapely and beautiful. You just can’t tell because they’re covered by fat. "

The Cheerleader Workout** A. Warm-up and Stretching - begin with 8-10 minutes of steady cycling or light jogging/fast walking. Follow with dynamic stretches, as described in the Dynamic Flexibility Training

B. The Resistance Workout Exercise Sets x Reps Rest Period
A
Squats with weights held in front of body
3 x 15
--

B
Seated or Bent-Over Rows
3 x 15
60 sec.

A
Lunges with weights held above head
3 x 12
--

B
Dumbbell Bench Presses
3 x 12
60 sec.

A
Lift and Press (lift dumbbells from floor, bring to shoulder level, press overhead and raise heels)
3 x 10
--

B
Box jumps (jump up and down off a 12-18 inch box)
3 x 12
90 sec.

Notes: Exercises listed (A) and (B) are meant to be performed as a superset, meaning you must perform them back-to-back with no rest. After completing one set of each, you are allowed to rest for the designated time period. And remember, for all exercises, consult a fitness professional to insure proper technique.

C. The Cardio Workout - Perform interval/sprint training. With interval training, jog or walk at a manageable to challenging pace, while interjecting bouts of 15-60 second (depending on your level of fitness) sprints every two minutes. Continue for fifteen to twenty minutes. As your fitness level improves, increase the sprint time, decrease the interval between sprints, or increase the total workout time. One variable should be advanced every workout.

Remember, this is just one example of a functional, high-intensity workout. Many different varieties are available, I LOVE THOSE BLUE tabs at the top of the ABCpage. [img]/forum/images/graemlins/grin.gif[/img] [img]/forum/images/graemlins/grin.gif[/img] [img]/forum/images/graemlins/grin.gif[/img]

Just as a personal note, my very very favorite way to do HIIT is a 30min run of 10 sprint intervals. I do it once a week if that, but I LOVE it!

WeaponX · #2 07-17-2004, 02:12 PM

I have to dip into HIIT for a pre comp cutting. What sort of results are you getting from only doing the 30 minutes once a week? Also how are your sprinting for a full 10 minutes!? If so you are a better person than I am, then again you probably aren't 230 pounds [img]/forum/images/graemlins/grin.gif[/img]

Trackbunny · #3 07-17-2004, 02:37 PM

I sprint for 3 min. recover then sprint again. And no..I'm not 230, but *ahem* I have to state with your stats your must be ridiculously hot.

I said 10 sprint intervals, not 10 min sprints. [img]/forum/images/graemlins/wink.gif[/img]

Look in my training journal. That is NOT the only cardio I do during the week. That's just my "I want the fat torn off every part of my body this instant" cardio.
Good results have been had I've lost a very conservative estimate of 2-3% BF in the past month, but I will award that progress to DIET and to raising the weights I use in my compound movements, like squat, GMs, ..my 60lb 100 yd lunges..no that was not a hyperbole, I really do them.

WeaponX · #4 07-17-2004, 03:02 PM

Ow! We used to get punished by doing 100 yd lunges in full pads, 60 pounds for a 100 yds borders on masochism. Nice. We always had to follow those up with 100 yd suicides with a touch point every 5 yds, I am convinced my coach was a sick individual desperately in need of a hug.

PS. Thanks for the hot comment, I suppose that is all eye of the beholder and what not. Though if you look carefully you can find a picture of my head pasted on to the body of a pregnant woman and Tony Little courtesy of our esteemed officer Matt. Note to self must seek revenge for that.

Profly · #5 07-17-2004, 03:28 PM

[ QUOTE ]
but *ahem* I have to state with your stats your must be ridiculously hot.

[/ QUOTE ]

Eh, He is just as ridiculous as the rest of us.

[img]/forum/images/graemlins/shocked.gif[/img] [img]/forum/images/graemlins/blush.gif[/img]

J/K

GGG

Serendipity · #6 07-17-2004, 03:42 PM

Don't worry, Profly. We all think you're pretty too. [img]/forum/images/graemlins/smile.gif[/img]

WeaponX · #7 07-17-2004, 03:47 PM

Yeah but I'm still prettier [img]/forum/images/graemlins/grin.gif[/img]

Trackbunny · #8 07-17-2004, 04:00 PM

[ QUOTE ]
Ow! We used to get punished by doing 100 yd lunges in full pads, 60 pounds for a 100 yds borders on masochism. Nice. We always had to follow those up with 100 yd suicides with a touch point every 5 yds, I am convinced my coach was a sick individual desperately in need of a hug.

<font color="magentea">No wonder you replied to a thread with the word cheerleader in it, you were a footballer [img]/forum/images/graemlins/wink.gif[/img]
My cheerleading/dance team days were over with high school. I still like to jump in the privacy of my backyard with my lil cousins on the trampoline though. [img]/forum/images/graemlins/laugh.gif[/img] I'ts much funner to compete in my sports than to cheer alone, and in college I could never have done both.

I'd never ever ever ever survive being a football player. I've never had to do GPP work with a sled and I'm certain that our track gear is a helluva lot easier to move and lunge in then full pads. I always do get a sly grin when the football players at my school come in from practice with their shoulder pads in hand, wearing Under Armour. God bless the man who invented that!!! haha.

Sorry It's a beautiful sight. (If I have to smell them and lift with them I can at least look at them...besides during track practice baseball and football boys tend to run their laps *very* slowly....lol.)</font>

PS. Thanks for the hot comment, I suppose that is all eye of the beholder and what not. Though if you look carefully you can find a picture of my head pasted on to the body of a pregnant woman and Tony Little courtesy of our esteemed officer Matt. Note to self must seek revenge for that.

[/ QUOTE ]

<font color="magentea"> You are welcome. However I'm not going to look for a pic of a hot guy, a preganat woman, and tony little...::::shivers::::.he needs to be choked in his sleep with that ponytail..ugh..that man is disgusting. [img]/forum/images/graemlins/mad.gif[/img].)</font>

Trackbunny · #9 07-17-2004, 04:01 PM

Prettier and *more of a gentlemen*.

Profly, I still remember your comments from the bad boy thread....lol...I disagreed with you then too.

WeaponX · #10 07-17-2004, 04:06 PM

Curious do you have to suffer the horrors of stair sprints in track? The track coach at my school never made the team do that (I was not on the track team obviously)and I always wondered why, it is great for acceleration. By the way thank you kindly for the gentlemen remark, afterall I am southern.