Calisthenics are something that are often times forgotten about by the average person that exercises, especially at the gym. They can prove to be the true tell sign of someone that has endurance.
Often times you will hear of the military, governmental training or the police academy wanting to know how well you can perform based on calisthenics more so than how much weight you can bench press.
Calisthenics, includes exercises that are your own body weight, without the use of machines, bar bells, dumb bells, or cables. Some basic examples are pull ups, dips, push ups, chin ups etc. Do not be the least bit mis lead by the fact that you are using your own weight. I can't tell you how many times I have seen people that can put tons of weight on a bench press and can't do five pull ups.
I don't know the reason behind it, but I can tell you that if your want to build your strength and the endurance of your muscle then include calisthenics into your routine. They work the muscle in a different manner than using weights.
This is not to say that you should do only calisthenics, because I also know people that can do a lot of calisthenics and can't lift even the lightest weight. So just mix it and get the benefits of both weights and calisthenics in your routine.
Showing posts with label free weights. Show all posts
Showing posts with label free weights. Show all posts
Thursday, July 2, 2009
Wednesday, June 24, 2009
Warming Up and Cooling Down
Especially if you are just starting a exercise program you should take the time to warm up and cool down. A simple warm up or cool down may include the following.
1.)Walking or briskly or jogging for a few minutes before or after.
2.)Lifting lighter than normal weights for a few sets.
3.)Stretching
4.)Easier or modified exercises
As you become more advanced your warm up and cool down periods will vary. There are some that just jump right into their workout. Although a lot of people do this, it is up to you to determine what is best for you. I know that for me personally, I sometimes warm up by lifting lighter than normal weights. When I do warm up first, I find that my actual workout is much more productive and I seem to get more out of it.
The cool down period, is so that your muscles have a chance to retract and relax. I know that a lot of people say stretching after a workout reduces the pain afterwards. This is something that you have to decide what is best for you. Try different variations of warm ups and cool downs that give you the best results.
1.)Walking or briskly or jogging for a few minutes before or after.
2.)Lifting lighter than normal weights for a few sets.
3.)Stretching
4.)Easier or modified exercises
As you become more advanced your warm up and cool down periods will vary. There are some that just jump right into their workout. Although a lot of people do this, it is up to you to determine what is best for you. I know that for me personally, I sometimes warm up by lifting lighter than normal weights. When I do warm up first, I find that my actual workout is much more productive and I seem to get more out of it.
The cool down period, is so that your muscles have a chance to retract and relax. I know that a lot of people say stretching after a workout reduces the pain afterwards. This is something that you have to decide what is best for you. Try different variations of warm ups and cool downs that give you the best results.
Saturday, May 16, 2009
Basic Questions to Ask Your Personal Trainer
Here are some basic questions that you can ask your personal trainer before you sign up for their services. Remember, choosing the right personal trainer can make a tremendous difference in your success or failure.
1.) Why are you doing this? It makes a big difference if they are doing it because they love it or just because they wanted to hang out in the gym all of the time. Watch their body language. If it is just a paycheck for them, don't expect too much from them.
2.) How long have they been working out themselves? You want someone with some experience and longevity in working out. They may not have been a trainer for long, but you want someone that is time tested and knows the hard work and dedication involved for lasting results.
3.) What is your routine? This will give you an idea of what they are going to have you doing? If they love cardio, you can bet you will be doing a lot of cardio.
4.) What is their background? Did they lose a bunch of weight or were they skin and bones? They will better be able to tell you how to get there if they have done it for themselves.
5.) What is their follow up policy? Do they check your progress or call when you don't show up? If not, they really don't care about your success.
6.) How packed is their schedule? You obviously don't want someone that doesn't have any clients. If so, it may mean they are not very successful and their clients leave them very quickly. Also you don't want someone that is constantly booked, because you run the risk of being a number, rushed, and get less quality of time.
7.) What is their diet? This will give you an idea of how they will expect you to eat. They might not just come out and say that you have to eat the same way that they do, but it will give you an idea of what they will tell you to eat.
These are only a few questions that you can ask. Whatever you do, make sure you feel comfortable with your trainer. If you don't then you will not give your best and the only one to get the short end of the stick is you.
1.) Why are you doing this? It makes a big difference if they are doing it because they love it or just because they wanted to hang out in the gym all of the time. Watch their body language. If it is just a paycheck for them, don't expect too much from them.
2.) How long have they been working out themselves? You want someone with some experience and longevity in working out. They may not have been a trainer for long, but you want someone that is time tested and knows the hard work and dedication involved for lasting results.
3.) What is your routine? This will give you an idea of what they are going to have you doing? If they love cardio, you can bet you will be doing a lot of cardio.
4.) What is their background? Did they lose a bunch of weight or were they skin and bones? They will better be able to tell you how to get there if they have done it for themselves.
5.) What is their follow up policy? Do they check your progress or call when you don't show up? If not, they really don't care about your success.
6.) How packed is their schedule? You obviously don't want someone that doesn't have any clients. If so, it may mean they are not very successful and their clients leave them very quickly. Also you don't want someone that is constantly booked, because you run the risk of being a number, rushed, and get less quality of time.
7.) What is their diet? This will give you an idea of how they will expect you to eat. They might not just come out and say that you have to eat the same way that they do, but it will give you an idea of what they will tell you to eat.
These are only a few questions that you can ask. Whatever you do, make sure you feel comfortable with your trainer. If you don't then you will not give your best and the only one to get the short end of the stick is you.
Monday, April 27, 2009
Free Weight vs Machines
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.
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, September 22, 2008
Form Rules and Gym Etiquette
FORM RULES
Good form is critical when it comes to working out. If you do not use good form, you open the door to possible injury. So pay close attention.
• Unless you are alternating sides, you should be even on both sides. Your body may be stronger on one side than the other, so you may not be totally even. Just stay as even as possible on both sides, you can do extra reps on one side in order to be more balanced.
• Extend fully without locking out your arms or legs. Do not hyper extend.
• Do not bounce weight.
• Do not stretch until you have warmed up slightly. Do not stretch when your muscles are cold.
• Keep your eyes open. Face what you are doing and watch others to make sure they are being careful in your vicinity. I can’t tell you how many times others have dropped weights around me.
GYM ETTIQUETTE
• Carry a towel and wipe down equipment after use.
• Make sure no one else is using equipment before you start.
• Do not ask to work in. It is considered rude. Their time is just as important as yours, plus you want to keep the focus on you.
• Clean up your weights after usage. Put weights in order on the wall rack.
• If using a bar, always use locks. This is a safety measure not to be ignored. Weights slide and can fall and hurt yourself or someone else.
• I also recommend in purchasing a good pair of gloves. If you are using light weights basic gloves are ok. If you are using medium to heavy weights, get gloves with a wrist wrap.
• Wear clothes that can breath and that you can move in.
• Always put the heaviest weight on the bar first. For example, if you using a bench bar, put on the plate, then the 35 lb, then the quarter, then the dime, then the nickel. A plate is 45 lbs, a quarter is 25lbs, a dime is 10lbs, and a nickel is 5 lbs, and a penny is 2 ½ lbs.
Good form is critical when it comes to working out. If you do not use good form, you open the door to possible injury. So pay close attention.
• Unless you are alternating sides, you should be even on both sides. Your body may be stronger on one side than the other, so you may not be totally even. Just stay as even as possible on both sides, you can do extra reps on one side in order to be more balanced.
• Extend fully without locking out your arms or legs. Do not hyper extend.
• Do not bounce weight.
• Do not stretch until you have warmed up slightly. Do not stretch when your muscles are cold.
• Keep your eyes open. Face what you are doing and watch others to make sure they are being careful in your vicinity. I can’t tell you how many times others have dropped weights around me.
GYM ETTIQUETTE
• Carry a towel and wipe down equipment after use.
• Make sure no one else is using equipment before you start.
• Do not ask to work in. It is considered rude. Their time is just as important as yours, plus you want to keep the focus on you.
• Clean up your weights after usage. Put weights in order on the wall rack.
• If using a bar, always use locks. This is a safety measure not to be ignored. Weights slide and can fall and hurt yourself or someone else.
• I also recommend in purchasing a good pair of gloves. If you are using light weights basic gloves are ok. If you are using medium to heavy weights, get gloves with a wrist wrap.
• Wear clothes that can breath and that you can move in.
• Always put the heaviest weight on the bar first. For example, if you using a bench bar, put on the plate, then the 35 lb, then the quarter, then the dime, then the nickel. A plate is 45 lbs, a quarter is 25lbs, a dime is 10lbs, and a nickel is 5 lbs, and a penny is 2 ½ lbs.
Work Out Mantras And Tips
WORK OUT MANTRAS AND TIPS
You gotta love it!
Live strong!
I can do this!
Push/pull harder!
I want to live healthier!
Giving up is not a option!
Don’t stop!
TIPS
When pushing for extra reps-Tell yourself a low number and then do two repetitions, but only count one.
Once you determine how many repetitions you can do with a particular weight for each exercise stop counting after you reach that number.Check out this book by Denise Richardson
Always ask someone to spot you if you are unsure about a particular weight.
If you get bored, set the alarm on your cell phone and don’t look at the clock. Once your alarm goes off, you can begin your cool down period.
Remember that you are stronger than you think. Go ahead and add an extra 5 or ten pounds, if using weights, tighten the resistance etc. Don’t forget the goal is to shock the body.
Always use good form, this is not negotiable. Once you start to break form stop. It opens the door for injury.
You gotta love it!
Live strong!
I can do this!
Push/pull harder!
I want to live healthier!
Giving up is not a option!
Don’t stop!
TIPS
When pushing for extra reps-Tell yourself a low number and then do two repetitions, but only count one.
Once you determine how many repetitions you can do with a particular weight for each exercise stop counting after you reach that number.Check out this book by Denise Richardson
Always ask someone to spot you if you are unsure about a particular weight.
If you get bored, set the alarm on your cell phone and don’t look at the clock. Once your alarm goes off, you can begin your cool down period.
Remember that you are stronger than you think. Go ahead and add an extra 5 or ten pounds, if using weights, tighten the resistance etc. Don’t forget the goal is to shock the body.
Always use good form, this is not negotiable. Once you start to break form stop. It opens the door for injury.
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