When you go into the gym there are free weight, machines that use free weights, and then there are machines that use a variety of methods for weight such as a stack, pressure, or your own body weight. It is important that you know the differences between each of them. Here is a overview of the differences. To optimize your workout and get the largest benefit, you should utilize a combination of all types.
FREE WEIGHTS
Free weights is defined as anything that is a barbell, dumbell, or plate.
Barbell- a bar that has weights attached to each side.
Dumbell- hand weights ranging from 2 1/2 up to 150 lbs.
Plate- Weights that can be placed on a bar, machine, or alone.
Penny- 2 1/2 lbs
Nickel -5 lbs
Dime - 10 lbs
Quarter - 25 lbs
Thirtyfive - 35 lbs
Plate - 45 lbs
When using Plates it is important to load and unload evenly and the largest plate used should always go on the bar first.
If you fail to obey what I just said you greatly increase your risk for injury and accidents.
1.) Free weights will get the fastest results in terms of building muscle. That is why you will primarly see those seeking muscle using free weights.
2.) Free weights will also help you gain balance, and control. You have nothing helping you with form and must rely on your own muscles to provide stability. This will also allow you to increase your strength.
3.) You have the ability to change and add variations to a particular exercise and get different angles to get different muscles that you may not be able to get on a machine. Often times you can work different muscles equally in the same set.
4.) If you are doing super sets, free weights allow for easier mobility between exercises.
5.) Can be dangerous if you are not careful. There are no directions, it is up to you and/or your trainer to know how to use free weights. If you are not careful your risk to injury can be extremely high.
6. Often times you will need a partner or spotter to help you.
MACHINES WITH STACKS OR FREE WEIGHTS
1.) Machines with stacks primarly allow you to focus on building your form. If you sit on the machine as directed it will force you to have proper form. You don't have to use as many muscles for stability.
2.) They can also help you build muscle, but not at the same rate as free weights. They are ideal for building definition through repetition.
3.) They are perfect for those that are just starting out in the gym. It is impossible to do something wrong and the risk to injury is minimal as long as you follow the directions that are always printed.
4.) You will almost never need a partner or spotter. The machine is designed to do it for you.
5.) You can only work one muscle group at a time. There is always a primary and then a secondary. They will never be equal on the same machine. Unless the machines are right next to each other, super sets are difficult.
MACHINES WITH RESISTANCE, PRESSURE ETC
These are pretty much the same as the machines with a stack or free weights except for one primary difference.
1.) They assist you with the exercise. My personal belief is that these types of machines should only be used by beginners that have minimal strength.
2.) They can increase your confidence level if you are not accostumed to the gym.
CABLES
Cables can have some of the same benefits as free weight and machines. My only real concern with cables is to make sure that if you are using a bar verify that it is not too heavy when the weight pin is removed. The bar used can fall and cause injury if it is too heavy.
EVERYTHING ELSE
There are so many different machines, contraptions, etc that are on the market. To try to explain the differences would be impossible. Just use common sense and be sure to follow the directions. They are there to make sure you receive the optimal benefit with minimal risk for injury.
Monday, April 27, 2009
Wednesday, April 22, 2009
How Do I Find a Personal Trainer
Now that you have made it to the gym, it is time to find a personal trainer. Finding a good match for you can either make or break your chances of success at the gym. There are several things that you want to take into consideration.
1.) Are they qualified? By this, I mean more than what certifications, degrees, licenses etc they have. Are these things important? Yes and No. I say Yes, because you don't want anyone that doesn't know the truth about what they are telling you. These things make sure they know the do's and don'ts of exercise and nutrition. However, I say No, because some of the best personal trainers that I know don't have any of the above.
What is important, is that they know what they are talking about and have been through it themselves. The worst thing that you can do, is get a personal trainer that has never trained themselves. To read, test, and study about it doesn't mean diddly squat if they have never done it themselves.
2.) Do they meet your needs? If you are overweight and want nothing more than a trainer to help you lose weight, then the last type of trainer you want is someone that is strictly a body builder. However, the opposite is true if you are interested in becoming a body builder then someone that has already done it would be perfect.
Your trainer should be someone that has done what you are striving to accomplish. They should be where you are trying to get to. If you are trying to lose weight or build definition then you should get a trainer that has done one of those two things.
It is very possible that as your needs change so will your need for a personal trainer.
3.) Are you compatible? Do you need someone that is a Drill Sargent or do you need someone to just guide you along? Do you need to be called daily to get you to the gym or are you there waiting? This is something else that you will need to consider when choosing a personal trainer.
4.) Do you really need a trainer? If you have never stepped foot in a gym and don't have the slightest clue of what you are doing, then you need a trainer. There is no getting around it. They will be able to show you the proper technique so that you do not cause injury. If you are a former gym rat and already know how to use the equipment, then the decision is yours to make. You may only need someone to get you jump started and then you can go on your own.
Whatever you do, do not just take the first trainer offered to you at the gym. Every gym has several trainers that are either freelance or employed by the gym. Take time to speak to at least a few of them and don't be afraid to ask questions and make a intelligent decision. It is a decision that you need to be happy with in the long run. The wrong decision can put a bad taste in your mouth about going to the gym or keep you going even when you don't necessarily want to. Make it the right one.
1.) Are they qualified? By this, I mean more than what certifications, degrees, licenses etc they have. Are these things important? Yes and No. I say Yes, because you don't want anyone that doesn't know the truth about what they are telling you. These things make sure they know the do's and don'ts of exercise and nutrition. However, I say No, because some of the best personal trainers that I know don't have any of the above.
What is important, is that they know what they are talking about and have been through it themselves. The worst thing that you can do, is get a personal trainer that has never trained themselves. To read, test, and study about it doesn't mean diddly squat if they have never done it themselves.
2.) Do they meet your needs? If you are overweight and want nothing more than a trainer to help you lose weight, then the last type of trainer you want is someone that is strictly a body builder. However, the opposite is true if you are interested in becoming a body builder then someone that has already done it would be perfect.
Your trainer should be someone that has done what you are striving to accomplish. They should be where you are trying to get to. If you are trying to lose weight or build definition then you should get a trainer that has done one of those two things.
It is very possible that as your needs change so will your need for a personal trainer.
3.) Are you compatible? Do you need someone that is a Drill Sargent or do you need someone to just guide you along? Do you need to be called daily to get you to the gym or are you there waiting? This is something else that you will need to consider when choosing a personal trainer.
4.) Do you really need a trainer? If you have never stepped foot in a gym and don't have the slightest clue of what you are doing, then you need a trainer. There is no getting around it. They will be able to show you the proper technique so that you do not cause injury. If you are a former gym rat and already know how to use the equipment, then the decision is yours to make. You may only need someone to get you jump started and then you can go on your own.
Whatever you do, do not just take the first trainer offered to you at the gym. Every gym has several trainers that are either freelance or employed by the gym. Take time to speak to at least a few of them and don't be afraid to ask questions and make a intelligent decision. It is a decision that you need to be happy with in the long run. The wrong decision can put a bad taste in your mouth about going to the gym or keep you going even when you don't necessarily want to. Make it the right one.
Tuesday, April 14, 2009
Stewardship vs Obsessed
There are several scriptures in the Bible that talk about taking care of ourselves. We know that although God created us, it is up to us to be a good steward over what we have in our lives. It is also true that scripture teaches that the most precious thing that he gave us in the natural realm is our body. Our body is our temple.
You need to find a balance between taking care of yourself and not become obsessed. Donna Richardson will help you find a good balance in Get Real
However we still need to have balance in our lives. There is a enormous difference between being a good steward and being obsessed. The only thing that you should be obsessed over is seeking a relationship with the trinity of God, Jesus, and the Holy Spirit. Take a moment to think about the following. If you see yourself, then you may be overly obsessed and need to add more balance to your life.
1. You count every morsel of food or drink that goes in your mouth.
Having a balanced diet leaves room for a little of everything. Never think that you have to count every morsel of food. Allow yourself to splurge every once in a while. Refusing to do so, will leave you feeling deprived. A piece of cheesecake every now and then never hurt anyone, just don't eat the whole pie!
2. The world is going to end if you don't get your exercise for the day.
We all need exercise and it should be more days than it is not. However if you start have mental convulsions because you miss one or two days of exercise it is a problem. Our bodies need a certain amount of rest in order to recover and grow stronger. Remember that it is possible to over exercise.
3. You get personally offended when you see other people eating poorly or not exercising.
We all want those around us to be healthy and have some form of exercise in their lives especially when we know the benefits that are associated with it. However, if you constantly get upset and throw tantrums like a 2 year old when you see others not doing so, it is a problem.
4. You weigh yourself or measure your BMI every single morning without fail.
While it is true that we need to be aware of our weight and/or BMI, watching it daily will do nothing more than frustrate you. They both flucuate and should be averaged out over a period of time.
5. You stay up all night wondering what infomercial products you should purchase.
Read my articles about this Truth About Lies, and Truth About Infomercials. The vast majority are scams and jokes. Don't be their guinea pig.
6. You allow others dictate how you feel about yourself.
Only allow God to tell you about who you are. God is the only one that has a say in the matter. Scripture says that we were magnificantly and wonderfully made. Believe it.
7. You feel inferior because you do not look like the models, actors, and other celebrities that you see in mass media.
Take it from me, I have met several of them in person and they don't look like they do on TV and in print. Do not underestimate the technology of editing.
You need to find a balance between taking care of yourself and not become obsessed. Donna Richardson will help you find a good balance in Get Real
However we still need to have balance in our lives. There is a enormous difference between being a good steward and being obsessed. The only thing that you should be obsessed over is seeking a relationship with the trinity of God, Jesus, and the Holy Spirit. Take a moment to think about the following. If you see yourself, then you may be overly obsessed and need to add more balance to your life.
1. You count every morsel of food or drink that goes in your mouth.
Having a balanced diet leaves room for a little of everything. Never think that you have to count every morsel of food. Allow yourself to splurge every once in a while. Refusing to do so, will leave you feeling deprived. A piece of cheesecake every now and then never hurt anyone, just don't eat the whole pie!
2. The world is going to end if you don't get your exercise for the day.
We all need exercise and it should be more days than it is not. However if you start have mental convulsions because you miss one or two days of exercise it is a problem. Our bodies need a certain amount of rest in order to recover and grow stronger. Remember that it is possible to over exercise.
3. You get personally offended when you see other people eating poorly or not exercising.
We all want those around us to be healthy and have some form of exercise in their lives especially when we know the benefits that are associated with it. However, if you constantly get upset and throw tantrums like a 2 year old when you see others not doing so, it is a problem.
4. You weigh yourself or measure your BMI every single morning without fail.
While it is true that we need to be aware of our weight and/or BMI, watching it daily will do nothing more than frustrate you. They both flucuate and should be averaged out over a period of time.
5. You stay up all night wondering what infomercial products you should purchase.
Read my articles about this Truth About Lies, and Truth About Infomercials. The vast majority are scams and jokes. Don't be their guinea pig.
6. You allow others dictate how you feel about yourself.
Only allow God to tell you about who you are. God is the only one that has a say in the matter. Scripture says that we were magnificantly and wonderfully made. Believe it.
7. You feel inferior because you do not look like the models, actors, and other celebrities that you see in mass media.
Take it from me, I have met several of them in person and they don't look like they do on TV and in print. Do not underestimate the technology of editing.
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