Free Weights vs. Strength-Training Equipment: What's Your Preference?

Hi everyone! I was over at the local gym recently and was trying to decide whether I wanted to use the in-house equipment or go to "where the guys are" and use the free weights. My trainer mentioned to me that there are many pros and cons and that it boils down to a matter of preference and a matter of what your body is able to do. The choice really depends on your personal level of experience and also depends on what your individual goals are. The American Council on Exercise breaks it down like this:

free weight advantages:

• they incorporate the stabilizing muscles that enable you to perform the movements you choose to make and may be more effective in producing overall muscle strength
• the exercises tend to more closely match the movement patterns you are likely to need for specific sports
• free weights are more versatile; you can do a wider variety of exercises with a simple set of dumbbells
• they are inexpensive and portable and take up little space

free weight disadvantages:

• you must learn to balance the weight while exerting force which can be difficult and dangerous to do especially if you are lifting them over your head
• the isolation of specific muscles can be difficult to achieve and requires a precise technique
• training alone can lead to injury if you are not careful

gym machine advantages:

• they are generally safer and easier to use especially for beginners
• some machines are more efficient than free weights in isolating a specific muscle group
• machines ensure correct movements for a lift which helps prevent cheating when you get tired
• these workouts may take less time because you can move from machine to machine easily

gym machine disadvantages:

• most machines involve moving a weight along a predetermined path, making it difficult to strengthen the core muscles
• machines are more limited, most only allow one exercise
• most machines target an average sized person, so if you are taller or shorter than average you may find problems adjusting the machine

In general, if you are fairly new to a strength training program or are just getting back into a routine, you should probably stick with resistance-training machines for the first 10 weeks or so. This will give your body time to adjust without putting too much stress on your joints. If you are a seasoned gym rat then you might want to try a combination of both to get the maximum benefit of your workout.  If you have a membership to a gym take advantage of asking a fitness professional to show you how to use each piece of equipment regardless of which method you choose. Until then, have a healthy and happy day everyone and remember, Healthy Living Over 50 is very achievable!

Weight Training 101 + Hi-Protein Lunch = Healthy!

I hit the gym today after being out of town for 4 days and to tell you the truth, I found it a bit difficult to regain my momentum! One thing I have learned during the last month is that to lose fat or change your body, one of the most important things you can do is lift weights! I am not saying diet and cardio are not just as important, but when it comes to changing how your body looks, weight training wins hands down. If you've hesitated to start a strength training program, it may motivate you to know that lifting weights can strengthen your bones, rev up your metabolism and make you stronger while increasing the endurance of your muscles. Weight training also plays a key role in avoiding injuries, increasing coordination and improving your confidence and self-esteeem! These all should be reasons enough to motivate you to immediately get up off the couch and find your running shoes!
Today, after 30 minutes of cardio I was able to do:
3 sets of 8 ------rowing (45lbs), pull down (60lbs), tricep press(20lbs)
3 sets of 8-------leg press (100lbs), leg extension (40lbs), leg curl (45lbs)
3 sets of 12-----back extension (40lbs), abdominal (30lbs)
3 sets of 8-------chest press (15lbs), shoulder press (15-20lbs)
3 sets of 10-------multi-hip(40lbs-for the outer leg), (20lbs-inner leg)

But most importantly!------I was able to complete 30 ab crunches! When I started I could not even do 3! This machine is very difficult because you have to use your own body strength to lift both sides.
This is an example of why slow and steady wins the race. Eventually your body builds up strength and endurance. I think I might finally be building up some strength in the ab area which I thought I had totally lost after having 4 children, 2 of which were twins!

***Great smoothie for lunch***
2 cups of Almond Milk (40 calories per cup)
1 scoop protein whey powder (100 calories)
4 frozen strawberries (20 calories)
1 small banana (80 calories)
4 chunks of frozen pineapple (20 calories)
sprinkle of cinnamon
Total 300 calories and loaded with protein!

The key is to keep going and not to give up. Go out and fun!
Have a great and healthy day everyone!