Cardio is something that often times we begin especially on the machines and we get almost obsessed with it. I am talking to those of you, that do cardio, cardio, cardio, and then more cardio. There is absolutely no reason for that much cardio for one person. You only need 30 to maybe 45 minutes of cardio a work out. Anything more is overkill and can cause over exercise. If you are doing cardio outside, you can use a pedometer to keep track of your steps to be sure that you do not over do it.
You are so much better off doing 30 minutes of cardio and then use the remaining time with strength training with free weights, machines, etc. You will burn more fat. You open the door to too much wear and tear on your muscles which can cause multiple injuries that you can not recover.
When you do the same thing over and over again, not only are you going to become bored, but your body will become bored. This will cause you to plateau and you will not lose any more weight.
I am not writing this article to stop you from doing cardio. We all need to do some cardio. What I am trying to get you to do is to rethink your cardio routine if you are doing cardio like there is no end. Mix your routine up so that you incorporate cardio into your strength training and then you don't have to run or step for miles upon miles at a time.
Showing posts with label machines. Show all posts
Showing posts with label machines. Show all posts
Sunday, October 11, 2009
Wednesday, September 2, 2009
5 Reasons To Go To The Gym
I know that I have said a million times that you do not have to go to the gym. Even though I am writing this article, I still stand by it. So do not think that I am changing my mind or being indecisive. If you can't go or simply do not want to go to the gym, then that is still perfectly fine! Just take these reasons into consideration.
1.You have much more equipment available to you. Unless you have a enormous house with a full gym built in, you are not going to have the same amount of free weights and machines available to you. Many of them offer different exercises that you simply will not benefit if you don't go to the gym.
2.When you are paying for something, you may be more willing to go. If you are a good steward, then you take care of your finances. If you take care of your finances, then you will not waste your money on something that you do not use.
3.Others are there to motivate you to keep going. If you see others working toward the same goals, then it will motivate you to push harder.
4.You can ask questions. You will be around others that may have the answers that you are looking for. Also in a lot of gyms they have trainers walking around that you can ask for free.
5. Especially when at home, there are so many distractions. When you exercise at home it is so easy to stop for things such as children, phone, spouse, or a million other things. At the gym, the risk of being distracted is greatly reduced.
These are some basic reasons that I prefer going to the gym over other places of exercise. Like I said earlier, if you are exercising at home, outside, walking the mall or wherever else and are successful then do not change. This is only meant to give you something to think about in terms of your exercise regimin. If you seem to easily get distracted or need constant motivation, then I highly recommend going to the gym.
Check out this video for some more reasons.
1.You have much more equipment available to you. Unless you have a enormous house with a full gym built in, you are not going to have the same amount of free weights and machines available to you. Many of them offer different exercises that you simply will not benefit if you don't go to the gym.
2.When you are paying for something, you may be more willing to go. If you are a good steward, then you take care of your finances. If you take care of your finances, then you will not waste your money on something that you do not use.
3.Others are there to motivate you to keep going. If you see others working toward the same goals, then it will motivate you to push harder.
4.You can ask questions. You will be around others that may have the answers that you are looking for. Also in a lot of gyms they have trainers walking around that you can ask for free.
5. Especially when at home, there are so many distractions. When you exercise at home it is so easy to stop for things such as children, phone, spouse, or a million other things. At the gym, the risk of being distracted is greatly reduced.
These are some basic reasons that I prefer going to the gym over other places of exercise. Like I said earlier, if you are exercising at home, outside, walking the mall or wherever else and are successful then do not change. This is only meant to give you something to think about in terms of your exercise regimin. If you seem to easily get distracted or need constant motivation, then I highly recommend going to the gym.
Check out this video for some more reasons.
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.
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