Strength Training

[smalltowngal]

A good cardio routine is essential to staying in shape, losing/maintaining weight, being healthy, etc. What about strength training? What type of workout do you do? Do you go for the machines or do you prefer free weights? Do you have a set workout (# of sets and reps)? What are your favorite strength training excercises? I recently joined a gym that has MANY options and I am trying to figure out what is best. I know I need to talk to a trainer, but was just curious what you enjoyed or thought was most beneficial. :weightlif

[spunkyfish]

Smalltowngal,

Congrats on joining a new gym! So glad to hear the many options they provide!

As far as cardio and strength training - they go together like peanut butter and jelly! I do 4 - 5 days of cardio and 2- 3 days of strength training. It's so important to incorporate weight bearing exercise as we get older and I've found that the strength training really helps with balance too! I currently do a strength training class on Tuesdays, Thursdays and Saturdays. It's best if you can give you body at least a day in between to recupperate. We do a 10 minute warm-up (usually jumping rope and step ups), then do approx. 15 minutes working on legs, 15 minutes on arms, 15 minutes on abs, followed by a 5 minute cool down/stretching. We do light weights (I use two 5 pound weights) with heavy repetitions (usually 50 - 100). My favorites are lunges and squats. If you're carrying hand weights while you're doing this, you can really work you hips, thighs and buns!

Good luck! I'm sure you'll love it!

xoxo,
Barb

[jcme]

I just added a strength training routine to my workouts. I just met with personal trainer to set up something specific for me Thursday morning and today was my first time doing it on my own. :D

The trainer I worked with prefers free weights and set up exercises that will provide an full body workout. There isn't a lot of different exercises, but there is a lot of movement so they all work several muscel groups. They also as set up to keep my heart rate up during the workout. She also has me doing an exercise for balance along with some stretching. She told me to concentrate on doing the exercises right and start slowly with only 2 sets/10 reps. Once I'm comfortable with the movememts, I can increase the sets/reps and after that add more weight. She also suggested getting back together when I start getting bored with this routine so we can work on something different.

It isn't totally strenght training, but I really like the circut training class I go to. It combines light weights, resistance bands, the ball, step, kick-boxing, traditional aerobic steps, mat work and stretching. Every week the instructor mixes it up so it is never boring.

As far as machines vs free weights, I prefer what was set up for me...a combination of weight machines along with free weights. Even if some of the exercises were done on the circuit training weight machines that would be OK. I just don't want to go from one machine to the next to get my workout...I think I would find that very boring.

Whatever you decide to do, I think the most beneficial thing is to make sure it fits in with your goals. Since your gym has a lot of options I would talk to the staff to make sure you understand all their different offerings.

For me, working with a trainer to set up a specific routine for my goals was best. I can take what they show me and apply it until it is time to mix it up and meet with a trainer again. It also is less expensive then meeting with a trainer on a regular basis. I also like to take at least one class a week for cardio stuff because I find the machines boring.

Good luck.