- March 16, 2007 at 4:03 am #6109
hi everyone, i would like to tone my arms , what kind of exercises do you do to strengthen the arms???? thanks a lot
- March 16, 2007 at 12:12 pm #22644
I often prefer the KISS method. The simpler (and less time consuming) the better. I remember a few suggestions a long time ago to just grab a couple of rock of a good size to hold in your hands while out on a run. Run with them until your arms are tired, then drop them (carefully, don't want to break a toe 😉 ). I also occasionally will take 10-15 pound dumbbells, one in each hand, and swing my arms like a sprinting motion. Other than that, maybe occasional pushups (primarily chest and triceps), dips (shoulders and triceps), or pullups (usually assisted in some way, upper back, biceps, forearms). In general, though, I actually do very little upper body work and, while my arms aren't big, they actually tend to be very well toned when I'm in good running shape. Even if I haven't done any specific arm strengthening exercises. Remember, toning is more about burning the fat off the muscle than building muscle.
Most of the exercises I listed, especially the first two, are very running specific. Seeing as most of us are interested in our goals primarily as a way to improve our running, those running specific workouts are usually the ones that produce the best results.
- March 16, 2007 at 4:43 pm #22645
Even while training very hard I still usually lifted weights of some sort.
Usually only 2 sets of 10 or 12 with each excersise. Not necessarily maxing out at the end of the 2 sets either. Just working hard.
I usually threw some abs in the routine also.
15 minutes max to do everything. Very simple indeed.
- March 16, 2007 at 4:48 pm #22646
out of curiosity , ryan and chris what is your weight at the beginning and at the end of the season(race shape)???
- March 16, 2007 at 6:25 pm #22647
Right now, I'm right around 145, which isn't all that atypical in the off-season. Most, if not all, of my best races have come when I'm carrying about 140 pounds if not a little under. Height is about 5'10.5″.
- March 16, 2007 at 7:34 pm #22648
I run in the 155 range. Maybe as high as 162-3 in the off season at worst. We'll see what happens in my possibly “permanent off season.”
I do know I performed and felt best at my leanest. Not lightest, leanest.
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