Use form, not momentum when weight training

If you asked me 10 years ago if I would ever regularly exercise I would probably have laughed and said no. So the thought of working the weights never occurred to me.

And even when I first started working out I wasn’t into weights. Cardio machines, especially the elliptical, were my exercise of choice. I added yoga and abs and eventually spin.

Once I worked in some weights work I was only comfortable with the machines.

Now I am comfortable working free weights in classes or on my own.

For the past couple of years I have added body conditioning into my exercise regimen, which is a mixture of cardio, weights, squats, lunges, etc.

Some of the classes I take regularly are pretty hardcore and push me to work hard.

What I know about working free weights (any weights or really any exercise) is that you should feel challenged. It shouldn’t be too easy or too hard, but just right. Momentum shouldn’t be used when lifting weights.

At the gym I notice huge dudes lifting weights while grunting and looking like they are about to kill themselves. In some of my classes I notice women lifting weights heavier than they … Continue reading

Monitoring heart rate

At work we have a pretty nice little gym: treadmills; ellipticals; spin bike; free weights; weight machines; big TV and area to do yoga or P90X or whatever you want. Most of the cardio machines have a TV or some sort of media attached.

The guy at work who designed the gym (and took suggestions from me!) hosted a training session the other day to go over the AV equipment.

He showed us how to watch TV on the machines and control the channel changing. He also showed us how we can listen to our own music or watch videos from our iPhones or iPods.

The guy who sold my company the equipment came in to show us some tricks on the machines and answer any questions we had. He gave us some great tips, too.

The best one for me was about our heart rate. He told us how to figure it out. Take 220 and subtract your age. That number is your maximum heart rate.

I am almost 37 (so I am using that age for this). My maximum heart rate is 183. I was advised that you should try to maintain your cardio heart rate at 60% to … Continue reading