TRAINING - WHAT TO USE, WHERE TO TRAIN
equipment should you use to achieve success in your
are some LIVING STRONG suggestions.....
freeweights instead of machines whenever possible. Our
body was designed to pick up unattached objects, use them,
and set them down again. Whether it is a tool, a bale of
hay, a can in a cupboard, or a dumbell, this action of lifting
and setting back down requires sufficient strength, balance,
and an adequate range of motion. If the weight is attached
to something (pulley, cam, lever), we have to compromise
our genetic engineering to adapt to the leverage of such
an unnatural movement. Weight machines are modeled after
the perfect motion of gravity and freeweights, and at best
weight machines can only provide a partial and poor imitation
of freeweight movements. Consider this: The "ultimate"
fitness machines of ten years ago claimed to have "freeweight
like motion", and have now been superceeded by the
new-improved "ultimate" machines of today. All
of these machines will someday be outdated, worn out or
abandoned, will be sold off to the scrapyard and melted
down into freeweights!
(dumbells and barbells) are the gold standard of strength
training, and the machine makers strive to have their
equipment compared with this standard making claims like
"as good as freeweights" or "realistic freeweight
like motion". Freeweights weigh exactly the same going
up as going down, allowing our bones, muscles, joints, tenons
and ligaments to function as they were intended, and provide
the optimum range of motion for individual safety and maximum
benefit. Weight machines inherently have resistance through
the cables, pulleys, bearings and levers that cause the
load to vary in weight through its motion. This results
in an unnatural motion, which done repeatedly can lead to
repetitive motion injuries like tennis elbow, carpal tunnel,
and joint problems. The machines isolate muscle groups,
compromise the effectiveness of the exercise, and deliver
only partial benefit from each repetition.
machines do have a use in fitness clubs, and can be useful
for isolating some movements. However, my experience has
been that freeweight workouts provide better success and
time you are at a gym, take note of who is using what equipment.
The three categories are aerobic (treadmills, bikes, climbers,
eliptical), strength machines, and freeweight equipment.
Most of the beginners waste most of their time doing too
much aerobics. Then there are the people just learning to
get into shape using the strength machines. The strong people
that are in the best shape nearly all use the freeweights.
Now you know, so you don't have to re-invent the wheel.
Just skip the machines, and start with the freeweights and
avoid wasting your time and energy by learning the hard
way what I have just told you.
are among the safest strength training tools
available when used with proper training and
perfect exercise form. However, if used incorrectly
or with poor exercise form, lifting anything
heavy can have risks.
use perfect form and the correct weight.
should you workout?
Strong trains clients in our Private
Fitness Training Studio, as well as in schools,
clubs, gym settings or in homes. Most of our personal training
clients train in our Private Studio once or twice each week,
and workout at home once or twice a week. After you have
discussed your individual fitness goals with Living Strong,
you will receive our recommendation for equipment you should
use for your home workouts to help you safely and effectively
reach your goals. For many clients, initial fitness goals
can be achieved with a few simple dumbells and accessories
that may cost as little as $50. But as your fitness level
increases, you will need some additional basic equipment
to work out safely and effectively by yourself in your home.
can have your own home gym for about the cost of a one
year membership at a typical club or fitness center.
This equipment will provide a lifetime of service, and
used in conjunction with our instruction will allow
you to maximize and maintain your fitness as safely
and economically as possible.
of the Living Strong Studio and home workouts plan:
convenient; increases consistency, maximizes results.
time; no waiting for equipment, no standing in lines.
workout in a private environment.
of the surroundings (time, music, visuals).
peer pressure; others are not watching you or distracting
don't have to be concerned with how you look.
for a home gym.
will need an indoor area eight feet by eight feet minimum.
The recommended equipment actually only takes up about as
much floorspace as any other home fitness equipment would,
but will never have to be replaced, and is all you will need
for a lifetime of optimum fitness. A spare bedroom, corner
of an office or family room, basement, or even a porch or
garage (climate allowing).
A great home workout area will only cost about as much as
a one or two year's club membership, usually in the $600 -
$900 range, which is much less than any of the popular consumer
machines like the Bowflex. This equipment will pay for itself
many times over in the emotional and physical benefits of
looking and feeling good, and with the time and money saved
in foregone health care and medical bills.
cage (squat rack), adjustable bench, olympic weight set, standard
weight set, weight trees plate holders, Manta Ray shoulder
pad, accessory bars.
freeweight equipment is really all that you will need, and
is a lifetime investment in your health and fitness.
power cage is your ultimate safety spotter, and allows
you to exercise confidently and safely by yourself. The cage
has adjustable stops and holders for the weights that will
safely and surely hold the weight.
weight trees hold the weight plates and keep them organized
off the floor.
adjustable bench can be used with the power cage or
separately, and will comfortably support your body and the
additional weights in many positions.
300 pound cast iron Olympic weight set is sized correctly
to be used in the power cage, and the 110 pound cast iron
one inch dumbell and barbell standard weight set will
be used for exercises not in the cage. The Manta Ray
is a bar pad for making your squat exercises safer and more
comfortable, and the other listed accessories I highly recommend
for the safest and most effective workouts. I have researched
the price and quality of all of these items and recommend
the following. Most of these items can be ordered from the
links to the recommended dealer, and will be shipped to your
door. The items without a link can be picked up at a local
Academy Sporting Goods, Sears, or Walmart.
to buy? I have done the shopping already, and the following
are proven items that are affordable and have worked well
for many of my clients, We are not an equipment dealer, but
here is a sample of what to look for.....
Have Fun! And enjoy your new health and strength with
a fit and trim body!