Leg Workout Todd: Mike, you're giving tips about weight training and we've talked about upper body. Now what about lower body and legs? I actually don't want to lift weights with my legs. Is it OK if I just skip it? Mike: Well, you should do your legs because you should get a full body workout. If you just do one part of your body it affects the other parts of your body as well, so you need to be balanced. Todd: OK, so I'm convinced. I'm gonna work on my legs. What's the most basic exercise I should do? Mike: I think you should start off squatting. Make sure you have a squat rack, and you put the bar behind your head on your shoulders and you just squat as if you are sitting on a bench and come back up. Todd: Now often I see guys in the gym that do that. They have the big weight belt. Do I need to get a weight belt? Mike: It would be good if you're just starting off to use the weight belt but once you get the motion I would advise you to not use the weight belt so that it forces you to keep good posture yourself. Todd: Now, when you do the squat, like how low should I go. Should I go until I'm almost sitting on the floor? Mike: As if there was a bench underneath your... Todd: Bottom? Mike: Bottom. Todd: Right. Yeah, right. So basically, your legs and your knees should be about 90 degrees. Mike: Yeah. Todd: OK, so that will work out all my legs? That's all I have to do is squats? Mike: Yeah, that's probably the best one you can do. Todd: OK, and that is for my calves and my hamstrings too? Mike: Not your calves but for your hamstrings and your bottom. Todd: OK. So what should I do for my calves? Mike: You can do calf raises, on a squat rack, and you just hold the bar in the same position as you would a squat and just raise your legs up on your toes. Todd: How many sets should I do of the squats? Mike: I think you should start of with three sets. Todd: And about ten reps? Mike: And about ten reps, yes. Todd: So do I always keep the weight constant? I don't have the weight go up or down? Mike: Well, once you get used to the motion and the position that you're in, then you can start increasing the weights as you go. Todd: OK, but I mean, each set should be the same weight. Mike: Yeah, when you're starting off. Todd: OK, yeah. And also just for the calves, just do three sets? Mike: Yep, just do three sets. Todd: Alright. Mike: Well, thanks a lot, Mike. I'm gonna get started.
Summary Skip legs? The Form Calves Sets
Bits and Pieces Circle the mistakes and write them correctly. 1. After a long workout, food is taste better than when you are lazy. 2. When Todd will come, I will drive him to the gym. 3. She has worked out last Saturday. 4. I must to workout or I will get fat. 5. Working out will good for your body but it also helps to clear your mind. 6. I would like to know how the supermodels do to stay so thin. 7. Althought I never workout and I eat junk food, I never gain weight. 8. How much weight did you lost? 9. It would be scared to fall down if you were doing squats with a lot of weight. 10. After you finish your workout, where you are going?
What do you think? Descriptive Expository Narrative Persuasive Explain what it is like to workout? How do you motivate yourself when it hurts? How do other people that are working out act? How do you feel after you are finished? What is the best way to get in shape? What is the best kind of workout for losing excess fat? How can I stay motivated? Should I join a gym? How long will it take to get the body I want? You wake up one day with the body that you have always wished for. Write a story that shows how you feel when you see yourself in the mirror. What changes in your life now that you have a new body? Todd says he doesn t want to lift weights with his legs. Convince him that working your legs out is just as important doing upper body. He really hates it so you are going to have to give many reasons. Alexandre - France: Which question is being answered? If you want a flat stomach, you might think that have to do a lot of sit-ups or buy some special machine that you saw on late night TV but it s actually much easier than that. Actually, all you need to make your stomach flat is two feet. The reason you need two feet is because walking and jogging are the best way to lose the spare tire around your waist. All you need to do is get your heart rate up three or four times a week. Not only will you burn calories but it is also good for your heart. Working out extremely hard is a good way to burn a lot of calories but can you continue doing that two to three times a week for the rest of your life? The key is do moderate exercise that you enjoy so that you will never lose motivation. So when you feel tempted by one of the late night commercials trying to sell you something, turn off the TV and take a walk instead. Write an 8-sentence paragraph about one of the questions at the top of the page.
Answer Key Circle the mistakes and write them correctly. 1. After a long workout, food is taste better than when you are lazy. tastes 2. When Todd will come, I will drive him to the gym. comes 3. She has worked out last Saturday. has 4. I must to workout or I will get fat. or...have to 5. Working out will good for your body but it also helps to clear your mind. will be good 6. I would like to know how the supermodels do to stay so thin. what 7. Althought I never workout and I eat junk food, I never gain weight. Although 8. How much weight did you lost? lose 9. It would be scared to fall down if you were doing squats with a lot of weight. scary 10. After you finish your workout, where you are going? are you