Fitness Health Network » strength training

Strength Training for Your Legs

Lazy Man — Thu, 09 Oct 2008 18:04:32 +0000

These legs need some strength training

It is actually quite common for those that are beginning to strength training to focus mainly on their upper body and completely ignore their legs. Not only does this have a tendency to leave you a bit unbalanced, but you may not be able to benefit from all that strength training can do for your body. Having strong legs is vital for many people and if you are strength training and really working your chest it will help balance out your body and make it look better.

One of the most common leg exercises to do in strength training are of course squats. This is one of the quickest ways to build up your thighs and see results in a very short period of time, as long as you are doing them properly. However if done improperly, squats can be painful and it is easy to injure your knees. Before you attempt to squats on your own is best to check with a personal trainer and have them show you exactly what you need to do. By taking this step, you can greatly reduce your risk for injury and you can make sure that you will see the results you want.

Squats are not the only thing you can do to build up strength in your legs. While most workouts should include them, there are also many different exercises you can do that will help increase your leg strength. I have found one of the best ways to do this is to focus on the quadriceps. This helps build and strengthen hamstrings if you’re doing them properly you won’t have to worry so much about injuring yourself. The quadriceps are the large muscles at the top of your leg and if worked properly can really give you a nice look to your leg.

To get a full quadricep workout here’s what I usually do. I combine several sets squats, leg presses, and leg extensions. The amount of sets that you do will vary depending on your own personal strength, but it is best to start out small and then work your way up. Ask for the amount of reps a light workout will usually have around 15 to 20 reps for about four different types of exercises. If this is too much for you when you’re first starting out you could scale that back to five to 10 and gradually increase the amount.

Hacks are also a great way to build up like strength as are leg curls, dead lives, and lunges. Try to change it up and try different exercises. When you do, make sure that you are working on all of your leg muscles. With practice you will easily be able to add more reps as your legs get stronger. Although training your legs can be difficult at first, try to stick with it and get through those first few weeks. Once you do start to see results that will keep you inspired and motivated to keep going.

Photo Credit: The Cobras

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Free Weights Vs. Machines

Lazy Man — Mon, 06 Oct 2008 17:44:12 +0000

Dog-gone it, free weights work!

Whether you are brand-new to strength training or you are trying to find a better solution, one of the most common questions is whether or not free weights are better than machines. While this can largely depend on your own personal preference as well as the results do you wish to achieve, there are many benefits to using free weights as opposed to relying on a machine.

One of the main reasons the free weights can be so much more effective is due to the fact that you simply have to work harder. Although machines can give you a very good strength training workout, when you are using free weights there is more actual effort involved in the whole process. This is due to many different factors. First and foremost, free weights force you not only to lift up but you also have more resistance on the bottom arc as well.

In addition to making you work harder, free weights will also require a full range of motion. It is actually possible to cheat when you are using a machine but this is much more difficult when you are using free weights. As an example let’s use a bench press. When you are using free weights you have to go through the entire process of lifting the weight up, bringing it down and back up again while with a machine you simply pull down and let it go back up.

That is not to say that weightlifting machines are not useful and have their purpose. In fact many people prefer to use a combination of the two to get even better results. For examples you can use your free weights for most of your strength training exercises, but then switch to a machine to better work your chest and back. Once again it does boil down to personal preference but there are many benefits that can be reaped by changing up your workout.

For those that are just starting out in their strength training plan, machines may actually be safer and easier to use until a higher level of strength is achieved. This is particularly important if the person does not have someone available to spot. While you always should have someone there, it is not always possible, and there are usually less risks when dealing with weight machines as opposed to free weights.

For those that are looking to start a strength training regimen at home, free weights are usually the more economical choice. You’ll have a few more options when it comes to spending your money and generally you can save a significant amount of money when you don’t have to purchase a weight machine. Conversely, women may prefer to use weight machines instead of free weights since they can be adjusted a little more easily.

Regardless of whether you like free weights or you prefer machines the key is getting out there and getting started on your strength training regimen. Experiment with both and see which one will fit your particular needs the best.

Image Credit: Popoever

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The Proper Way to Do Squats

Lazy Man — Thu, 04 Sep 2008 12:55:11 +0000

Squats are fun!

Squats are perhaps one of the most misunderstood strength training exercises. They can be very beneficial if done properly, but there are a lot of misconceptions out there. If you’re not doings squats the right way, you can risk painful injury and you won’t be getting the full benefit of the exercise. Here are some tips on how to make sure you are doing squats the right way.

First, let’s talk about your posture. When you’ve got the bar behind your back, where are you looking? If you’re looking down, your back will be slightly rounded. If you’re looking up, your neck will start to strain. Both positions are wrong. Look straight ahead and make sure that your shoulders are square. You should be completely aligned with the bar behind you, feeling equal pressure on both shoulder blades.

You may need to check yourself as you go down and come back up. Once again, look straight forward and resist the urge to look down when you’re on the way down and up when you’re lifting the weight back up. This will result in either a neck injury or a knee injury if you do not keep your posture in the correct position. Adjust slightly and try to keep as centered as possible.

Next, it’s important to make sure that your knees are in the correct position. This is hard to do without looking down, so we recommend getting into the right position without the weight and doing a few stretches. Your knees should never cross your toes. Keep doing this until you get the feel for being either too far forward or too far back. This will help you make corrections without looking when you’re actually lifting.

Now, before we go any further, one of the most common squat misconceptions is that it is better to stop before your knees are fully flexed. In reality, this can lead to injury. Your knees are strongest when they are either fully flexed or fully straight. Stopping in between puts excess stress on your joints and will be painful.

It is also very important to remember that safety has to come first. If you are new to lifting in general or you have never done squats with weights before, you will need to work up to your capacity slowly. Add a little more weight every day until you get to the point where you should be. It’s better to go slow and avoid injury than to rush. You’ll also want to pace yourself. You may not be able to do twenty reps your first time out.

Squats are incredibly beneficial for your body and they will give your entire body a workout, if you are doing them correctly. Always remember to stretch before and after squatting to avoid injuring your knee or hip muscles. Make the right adjustments to your posture before adding the weight. If in doubt, use a Power Rack until you are more confident.

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Five Common Myths About Strength Training for Women

Lazy Man — Wed, 27 Aug 2008 12:55:05 +0000

Women should embrace strength training

"Atlas, eat your heart out"

When it comes to strength training, many women are under the impression that the term refers to bodybuilding. The mental image is that you will be bulking up instead of getting fit. There are many different myths about strength training for women that are very prevalent. In an effort to help dispel these myths I’ve put together the most common and then discussed the real facts about strength training.

Strength training will make me bulky – Out of all the common myths about strength training for women this is probably the one that is the most popular. While it is true that you will be building muscles this is not mean you will end up looking like a bodybuilder. In fact, the only way that women can add this much muscle is either through the introduction of hormones or if they are someone who simply builds muscle at an incredible rate. The majority of women do not have this problem.

Strength training is really only for men – This is another common fallacy but in reality women can reap many benefits from strength training. Whether it is simply adding more lean muscle mass or strengthening bones, this training can actually be quite beneficial. When done properly strength training has the potential to reduce the risks of osteoarthritis as well as osteoporosis.

Strength training is too difficult – While this type of training does involve lifting weights, that does not mean that you’ll have the bench press 500 pounds. The right kind of strength training involves using weights that will provide resistance and require you to put forth some effort to move them but that does not mean they have to be overly heavy. Whether you are working on your own or with a trainer, you will be able to pick the right weight that will give you the results you are looking for.

Strength training will make my butt look big – For many women this is an actual concern but it is yet another myth about strength training. While there are exercises that will increase the muscles in your rear you do not have to focus on this area as much. In fact, in many cases strength training will help get rid of the fat that collects back there and help your rear end actually looks smaller. The key is doing the right exercises that will help you minimize this area instead of making it larger. (Plus, some men like a more muscular butt.)

Strength training is all about lifting weights – While strength training does involve the use of weights, it is more about building actual strength in many different ways. Whether you are trying circuit training, resistance training, or mixing it all up a little there are many different forms of strength training that are ideal for women.

If you are interested in strength training now is the perfect time to discuss your options with a personal trainer. I would also recommend spending a little time on the fantastic blog, Strong Lifts. While you can get started on strength training on your own it does help to have a solid foundation to make sure that you are doing all the exercises properly.
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How to Pick the Right Gym

Lazy Man — Mon, 04 Aug 2008 12:55:53 +0000

Selecting a gym can be confusing. These tips for choosing a gym will help you.

If you’re ready to get in shape, one of the easiest ways is to go down to the local gym and sign up for some classes. If you live in a bigger city where there a lot of different gyms, it can be pretty tough to find the right one. Here are some tips to make your search a lot easier.

Visit the gym as a guest – Before you spend any money on a gym membership, try to get access as a guest for a few days. Most any gym worth it’s salt will give you a 7-day trial. You’ll be able to get a feel for the different classes, see if the staff is friendly and learn more about what they have to offer. If you feel comfortable there, then you can move forward to become a member. If not, you won’t have wasted any money on your membership.

Inspect the equipment – Not all gyms will have the latest equipment, so it is a very good idea to take a walk through and make sure that everything is operational. A good gym will keep the machines clean and in working order. If you see a lot of broken equipment, or it appears overly worn, the best choice is to find another option.

Location, location, location – Just like real estate, finding a gym is largely related to location. When you’re working out either on the way to or from work, it’s all too easy to put it off if the gym is too far out of the way. Try to find a gym that is as close as possible either to your home or your place of work. You’ll save money on gas and it will be a lot easier to get there. In addition, if you’re not in the car the whole time, you’ll have more time to devote to your workout.

Classes and training – If you’re interested in strength training or aerobics, you’ll want to find a gym that has the right classes for you. My wife loves her Body Pump class. Smaller gyms may have a pretty inflexible schedule, but the larger ones will offer a variety of different classes throughout the day. Try to find the gym that has the best classes at a time when you can attend. Alternatively, you can see if they make personal trainers available, but they almost always cost extra.

Value for your dollar – This is probably the biggest factor for most people. Gym memberships can be expensive and the terms can be pretty tough. It’s best to find a gym that will offer you a month-to-month agreement if possible (but you’ll likely have to pay extra for it). Otherwise, you may be legally bound to keep paying your membership fee, even if you’re not using the facility any more.

Reputation – We recommend checking with your state’s Better Business Bureau before signing any agreement with a gym. You can search by name or phone number and learn if there are any complaints about the gym. This can save you a lot of time and money.

Photo Credit: kthypryn

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Beginners Guide to Circuit Training

Lazy Man — Mon, 21 Jul 2008 19:20:12 +0000

Circuit training is a great exercise that combines the benefits of lifting with cardio. If you are completely unfamiliar with how circuit training works, here is a brief guide to get you started. I’ll cover most the basics and provide some exercises and tips you can use at home. If you want to really get into circuit training, I found that most local gyms have at least one class.

The reason that circuit training gets its name is because you will do two circuits of each type of exercise. For example, you’ll do one circuit of cardio, before moving immediately into one circuit of strength training. By keeping your heart rate up and not stopping, you’ll be able to get a much better workout and you’ll see results a lot faster. I find that the benefits of a cardio workout and circuit training is one way to get the best of both worlds.

When I was first starting out with circuit training, I found it best to use six exercises for each circuit. Each exercise will have a different time frame, from thirty seconds to more than five minutes. You may need to adjust these times when you are first starting out. As always, before starting your exercises, you might want want to warm up – get the blood flowing. I’ve found that 5 minutes of brisk movement and stretching really helps loosen me up. Your final routine should include stretching to minimize any post workout pain.

With the warm up out of the way, it’s time to look at the techniques. One way to start is with the cardio portion of the training. First, often times, I like to start with some simple squats – using no resistance or weight. I focus on proper form and making sure that I’m not bouncing on the way down or up. I try to do these for about minute. Next, I may jump rope for a minute or move into lunges.

When doing lunges, you still want to focus on using the right form. The knee should never cross the plane of your foot. Hold each lunge for thirty seconds and then switch sides. I then switch from lunging to walking, jogging, or running (depending how Lazy I am currently feeling) for the next five minutes. You’ll want to build up your intensity and then slow it back down at the end of those five minutes.

For my last two exercises in this circuit, I would recommend doing pushups for about a minute. You don’t need to do 100 pushups like I’m trying to do. I then finish off with some jumping jacks. Congratulations – you’ve just completed one circuit!

Your options for circuit two will depend on how experienced you are with strength training. If you’re just starting out, you can repeat the same exercises above, but add a few light weights. The plank is also a great exercise for this circuit as is the back extension. Remember, each circuit should be identical in the amount of time spent.

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