Brief Introduction---
Food can be classified as per their nutritive value as----
MACRONUTRIENT
- CARBOHYDRATES(CHO)
- PROTEIN
- FATS
MICRONUTRIENT
- WATER
- VITAMINS
- MINERALS
BODY uses calories 4 work & we get calories from our diet,as follows--
- 1 gram of carbohydrate gives us 4 kcal of calories to the body
- 1 gram of protein gives 4 kcals
- 1 gram of fat gives 9 kcals.
Thus fat is the MAIN fuel 4 MARATHON or long distance run whereas carbohydrate is the fuel for small
distance run or 4 acceleration i.e. increasing our speed.
But to run MARATHON we require some amout of good & most importantly FUNCTIONING / STRONG muscles especially leg muscles..THEREFORE lets first train them to sustain this mammoth effort.
1--SQUATS----
- Many types of squats can be performed to train different muscles of the leg
- usual/narrow squats helps in building the GLUETS that gives us both the stability plus the speed, but 4 that too we require to train them accordingly.
- by doing the WIDE squats we relive pressure off the GLUTES thereby training other muscles eg the adductors,hamstring more stronger training.
- squats basically is called compound exercise which means by squatting we train-gluteal muscles,the hamstring,quadriceps mostly &&& mildly even the calf muscles,back muscles,etc.
2--LEG EXTENSIONS---
- this exercise is done on the leg extension machine
- here our focus is mainly on the quadriceps
- since quadricep femoris is mostly 4 increasing the speed,therefore while training this muscle we should load it with more weight & do just 8-10 repetations.
- other muscles of the quadriceps group do give us the strength to run long distances therefore, while training quadricep group as a whole our princple should be less weight with more repetation e.g.1 set of 20 repetation && 3-4 sets at a time.
3--LEG CURL---
- This exercise too is done on leg curl machine.
- it develops our HAMSTRINGS muscle group .
- its aim is balancing the strength of quadriceps as it is its bang oppqsite muscle group.
- so go slow that is less weight with more repetation.
NOTICE----
Quadricep group muscle is inhertantly more stronger than hamstring group, therefore avoid carrying same weights....I mean that u can lift higher weight with ur quadricep group....please do not try to lift same amount of weight with ur hamstrings as with ur quadriceps......
