Free Weights vs machine training. Which is better? This is a question that continues to be asked usually by potential clients viewing our facility or even by people requesting me to set up home training programs for them. This is a good time to look at machine weight training vs free weights.

I think it is obvious by the look of our facility which is my preference. Yes, we have power racks. But the only “machines” in my gym is a lat pulldown and cable row. There are no chest press machines, leg press machine or hip abduction/adduction equipment. Yes, I do have a Smith machine, but it is not used for it’s intended use.

The only use our Smith machine gets is for progressing pushups for those not able to complete a “full length” push up on the floor. We also use the Smith machine for inverted rows. But, you will never see a bench press, squats or lunges performed on our Smith machine.

In my gym you will fine dumbbells, cable stacks and plenty of open space to move. Sleds, ropes, kettlebells all keep us moving and getting stronger in the “real” sense.

Machine Training:

Machines do have a very limited advantage – they are easy to use and learn. They require no special instruction which I think is why the “big box” gyms have a multitude of machines for every conceivable muscle group.

Machines support too much. They are isolative, in that you are working muscles in isolation as opposed to incorporating several muscle groups as well as core stability. Machines works on a fixed path, so do not allow the muscles to work naturally. This tends to work the prime movers, but does recruit stabilizer muscles to the same degree.

Machines do not require you to “weight bear”. Since you are sitting or laying down, you are not moving your body under load hence the benefits of building stronger bones is lost with machine training.

Machines also don’t stimulate the nervous system as much as free weight training. Strength gains are not just from muscles getting larger. Strength grains are also due to the nervous system’s adaptation to resistance training. As the brain “learns” the movements involved, the nervous system improves as well.

The most obvious disadvantage of machine training is the transfer to real life. How does sitting in a machine chest press or laying down in a leg press machine help you with lifting groceries out of the trunk of your car or lifitng/carrying your child. Even transfer to sporting activities is non existent.

Free Weights:

You only have to look at the variety of exercises available not only with dumbbells, but with kettlebells, sleds etc to see the obvious benefits of training with free weights. The variety of exercises and tools allows the entire body to be trained. It is more functional, allowing the body to move through natural motions as well as all planes of movements. This freedom of movement mimics activities in real life.

Free weight training allows you to increase whole body strength. Prime movers as well as stabilizer muscles are all active. These vitally important stabilizers are not neglected as they are in machine training.

Free weights allows for simplicity of movement and equipment. You can do a wide variety of exercises with just one set of dumbbells or one kettlebell. No more huge “total gym” pieces of equipment taking up all of your workout space. These huge pieces of equipment that advertise total body training are not only expensive but counter productive to real world strength.

Free weights on the other hand are inexpensive, portable and take up very little space – leaving room to move!

If you are looking to set up a workout area at home, keep in mind free weights. The variety is endless and the benefits are endless as well. Just ensure that you seek qualified help in getting started.

If you are looking for a fitness facility, look for open space. If the gym is crammed full of machines, this should not be a facility of choice. Current research has proven beyond a doubt that free weights and movement based training is far superior to machines. These big box gyms crammed wall to wall with machines are dinosaurs and not staying current with the science of training. Once again, though seek our professional help to get you started.

Till next time – move free!
Narina

I really do get asked this all the time:

“When is the BEST time to workout?”

Well, in reality, the best time truly is whenever you are actually going to do it. Look, some people love to get their training in first thing in the morning. Some love to go during their lunch hour. And, of course, many people just wait until after work.

Hey, with some many people completely out of shape and unhealthy I’m happy whatever time you go and workout, so long as you actually go! But many people are confused as to what and when they are supposed to eat based on when they get their workout in.

And they are also baffled as to when they should take their supplements. You’re in luck if you’re one of the confused! My partners over at Prograde Nutrition have created this really simple chart that shows you examples of what you can eat and when, and it’s all based on what time of day you workout.

Plus, it also shows good times to fit in your supplements for optimal results. Even better is that they made a version for men and a version for women.

Check out the female version here: http://victoriawellness.getprograde.com/how-to-use-prograde-products-female.html

OR

Check out the male version here: http://victoriawellness.getprograde.com/how-to-use-prograde-products-male.html

Till next time,
Narina

PS – And don’t forget, Prograde has their BRAND NEW Branched Chain Amino Acids at 17% off this week ONLY. Stock up on those now at:

http://victoriawellness.getprograde.com/branched-chain-amino-acids.html

A comment or concern that comes up often during workout sessions is the feeling that is experienced in the muscle during the performance of an a exercise. Just what should you “feel” or is there anything to this “muscle pump” feeling that is often expressed. Also, just what is “going for the burn?”

To describe what someone might be feeling is almost impossible as each persons’ perception is very different.

I have often written in past newsletters or blog posts about the presence of pain during an exercise session. There is no place for pain in the gym. Never do you work through pain. Peoples’ perception of pain is also very individual, but either there is pain or there isn’t. That part doesn’t really differ from person to person. For that reason, if pain is present stop what you are doing and seek help.

But let’s talk about the “feeling” associated with weight lifting. Just what is happening to the muscle when you are weight training?

The muscle pump or “burn” is a physiological response by the muscles during resistance training.

The muscle pump is caused by an influx of blood into the muscles. This increased blood flow is to remove toxins and replace supplies of fuel and oxygen.

The burning sensation is the result of metabolic waste products that are produced by muscles in response to intense weight training.

The muscle pump or burn has little to do with increased hypertrophy or increased muscle size. Increased muscle growth comes only from heavy training which produces less or very little muscle pump. You may get an intense muscle pump or burn from doing very high repetitions with a lower weight, but you would not get increased growth or strength.

Going for the burn does not necessarily mean you have had a successful workout. A successful workout is based on progression. Lifting more weight, performing more reps is a good indicator of a good workout.

It is good to “feel” during a weight training workout and perfectly normal. You may not feel a burn, but you may feel that the muscle is “swollen” or that your skin feels very tight. These are perfectly normal feelings and are not necessarily to be avoided.

Avoid pain, embrace the “burn”. Work out hard, go for the intensity and you will reap the rewards of a stronger and leaner body.

Till next time,
Narina

“Monitoring, Mentoring, Motivation”

Osteoporosis is a bone disease that results in fractures, crippling pain and hunched posture. It affects 1 in 4 women over age 50 and 1 in 8 men over age 50.

Osteoporosis turns the sturdy latticework of bone into a fragile lace that breaks easily during simple activity. Osteoporosis, which means “porous bones,” causes bones to become weak and brittle — so brittle that a fall or even mild stresses like bending over or coughing can cause a fracture.

Our bone is constantly changing – new bone is being made and old bone is reabsorbed. You reach your peak bone mass at around age 30. How likely you are to develop osteoporosis depends on ow much bone mass you attained in your 20’s and 30’s and how rapidly you lose it later.

Risk factors for osteoporosis that you can change are:

• Low calcium intake.
• Tobacco use.
• Eating disorders.
• Sedentary lifestyle.
• Excessive alcohol consumption.
• Corticosteroid medications. Long-term use of corticosteroid medications, such as prednisone, cortisone, prednisolone and dexamethasone, is damaging to bone.

Tips for Prevention:

Exercise can help build strong bones and slow bone loss. We do know that the best forms of exercise to help prevent osteoporosis are those that improve muscular strength, balance and coordination. The skeleton responds better to weight bearing exercises such as walking and lifting weights than aerobic activity without weight bearing (swimming).

Resistance exercise done with weights is of the best benefit to bones. The skeleton must be stressed with loads that it would not normally experience. The increased load (weight lifting) will put added stress on the muscles. The muscles respond to this stress by getting stronger. Through their attachments to bones, they will exert force on the bone and the bones will respond by increasing their mass.

Combine strength training exercises with weight-bearing exercises. Strength training helps strengthen muscles and bones in your arms and upper spine, and weight-bearing exercises — such as walking, jogging, running, stair climbing, skipping rope, skiing and impact-producing sports — mainly affect the bones in your legs, hips and lower spine.

Swimming and water aerobics have many benefits, but they don’t have the impact your bones need to slow mineral loss.

Osteoporosis is a preventable disease. Even if you are already diagnosed with early signs of osteoporosis (osteopenia), you can continue to build strong bone. Exercise has its benefits at any age.

Till next time,
Narina
“Monitoring, Mentoring, Motivation

Often when someone is first considering starting an fitness program, the hardest thing is trying to figure out what to do. A well balanced fitness program needs to have 3 major components: strength training, conditioning (aerobic component) and mobility/flexbility. Whether your goal is to play a better game of golf, lose weight, increase your endurance – all three of these components need to be included if you are to reach your goal. Let’s take a look at each individual component:

Strength Training - lift some weights – no way around it. Weights build strong muscles = leaner body = easy to maintain a healthy weight and ensures strong bones:

References: Dr.Len Kravits, PHD., Associate Professor Exercise Science, The University of Mexico

With the Olympics playing out in Vancouver, a lot of us are glued to our couches watching the amazing athletes perform their event. I am sure we can all appreciate how much dedication it takes to perform at that level. These athletes have all given up any sense of a normal life to train year after year for that one moment.

Along with a lot of you, I have been glued to the television when at home. With that in mind here is a workout you can do anytime you find yourself watching TV. It doesn’t have to be during the Olympics, but keep handy for even after the Olympics are over.

There are two versions to this workout.

Version #1 - Sitting and watching, you must get up during the commercials and move.
Version #2 – 20-30 minute workout. No sitting, but marching on the spot while the show is on and exercises while the commercials are on.

Here are the exercises and should be performed in the order listed and each exercise is performed for the entire length of one commercial. If several commercials in a row, go onto the next exercise in the list.

Squats – body weight.

Clam Shells

Wall Sits - against wall, down to 90 degrees

Plank – prone (isoabs)
Plank – side 1/2 on one side; 1/2 on the other

Split Squats - 1/2 on one side; 1/2 on the other

Push Ups - either against counter, wall or on floor

If you run out of steam and can’t complete the exercise for the entire commercial, you must keep moving. Either jumping jacks, mountain climbers or squat jumps can be done until that commercial is over. Remember, if you have never done some of these exercises, be careful. There should be no pain with any of these. Maintain good form throughout.

Try this out and let me know how it goes. If you have suggestions for other combinations, send them along.

Enjoy,
Narina

Today’s blog post is from guest contributor, Kinesiologist Rick Kaselj. For more information on Rick and his articles please see the Contributor page.

There is a lot that you can do if you have knee pain or knee stress when exercising. Here are four way to get rid of knee pain and knee stress when exercising.

#1 – Lunge Backwards

Most often we step forward when we do a lunge. When we do this, it puts a lot of strain on the knee. If we step back and perform a lunge, we decrease the stress on the knee but still work the legs and glutes.

#2 – Squat Halfway

It is common to do squats to 90 degrees but when you pass 45 degrees you increase the stress on your knees. If you only squat from standing to 45 degrees, you still work your legs but decrease the stress on your knees.

#3 – Stretch Out Those Hamstrings

I know you are thinking, how can the back of my thigh have an effect on knee pain but it does. When the hamstrings are tight, they pull the lower part of the leg against the upper part of the leg. This leads to greater stress and pain on the knee. Make sure you spend some time at the end of you workout to stretch out your hamstrings and this will help with knee pain.

#4 – Knee Behind the Toes

When you are performing a leg exercise and you let your knees pass your toes, this leads to greater stress on the knee. The knees passing the toes is a common mistake people make when performing lunges, squats and leg press exercises. Keeping the knees back and not letting the toes pass your toes; decrease the stress on your knees.

Sum Up the 4 Ways

During your next workout remember to step back, squat halfway, stretch those hamstrings and don’t let the knees pass the toes. I am sure if you do these four tips on getting rid of knee pain when exercising, your knees will be happier.

Rick Kaselj
To learn more about Rick Kaselj you can check out his exercise and injury blog at http://www.ExercisesForInjuries.com

The Gluteus Medius

Origin: Outer surface of the Ilium “pelvis”.

Insertion: Lateral surface of the Head of the Femur “greater Trochanter”.

Function: This muscle serves to stabilize the Lumbo-Pelvis-Hip Complex. In other words this muscle supports the body on one leg. So, if this muscle were to be weak for example, one may have difficulty balancing. As well, gait patterns with quick directional changes may be more difficult. This muscle also assists the Spine Musculature with supporting the pelvis during single leg activities. From walking to Step-up Balance Press, the Gluteus Medius is a key player. “Blasted Tube Walking”! Believe it or not but Tube Walking before our session serves to “activate/cue” this particular muscle in a dynamic fashion to progressively condition this muscle to support our vital spine, thus preventing injury. Not to mention improve balance & coordination.

Happy Tubing

The Humble Potato Boat

The Humble Potato Boat is a family classic. Growing up, there was never any fuss about potato boat night in the Pelan Household… Something I’m sure we’ve all seen in some fashion, I’m going to revisit the Humble Potato in a way that hopefully inspires a bang up dish everyone will enjoy! Simply roast your squash & potatoes. Place a halved spaghetti squash in a roasting pan with water covering the bottom (1.5”) at 375 until a fork can penetrate both the potatoes & the squash. Gently Spoon the Squash & Potatoes from their skins. Mix all the ingredients in a large bowl & spoon back into the potato skins. Back they go into the oven to broil for 5-10 minutes until lightly browned. Serve with a side Salad & perhaps some fish or Chicken. Happy Days!

Serves 4 –
4 Great big Russet potatoes
1 Large Spaghetti Squash
1 Long Sprig of Fresh Rosemary diced
Fresh Cracked Black Pepper to taste & Sea Salt
Half a Cup of Plain Yogurt or Sour Cream
2-4 Cloves of Garlic Minced

Salad –( Dressing: Olive Oil, Lemon Juice, Garlic, Salt + Pepper, Soy Sauce to taste, Basil, Sundried Tomato)
Fresh Spinach Bunch
2 + Tomatoes of choice
Finely Chopped Red Onion, as much as desired
1-2 Cloves of Garlic Finely minced
Green Onions Diced

Till next time,
Todd Pelan