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

The human body is a complicated machine. Combinations of muscles, tendons, ligaments, bones and other connective tissues all work together to allow us the amazing movements that we do both consciously and unconsciously on a daily basis. From minute to minute the muscles of our bodies are working together like a well rehearsed orchestra. From prehistoric times the body has developed movement patterns that utilize various muscles in a symphony of pushing, pulling, squatting, lunging, rotating and pressing.

In order to perform complex movements and stay upright and balanced, the muscles of the body must work together from top to bottom and side to side. Muscular combinations called slings work together to stabilize and balance the body while allowing movement to occur. These slings work from top on one side of the body to muscles of back, hip and glutes.

In this article we are going to talk about 3 muscular slings of the body:

#1 – Longitudinal Sling
#2 – Posterior Oblique Sling
#3 – Anterior Oblique Sling

1. Longitudinal Sling

The Posterior longitudinal sling consists of the deep multifidus muscle attaching to the sacrum with the deep layer of the thoracolumbar fascia, blending with the long dorsal sacroiliac joint ligament and continuing on into the sacrotuberous ligament. In other words the erector muscles of the spine work with the biceps femoris (hamstrings) through the sacrotuberous ligament of the pelvis and then onward to the peroneus longus muscle of the lower leg.

2. Posterior Oblique Sling

The Posterior Oblique sling consists primarily of the latissimus dorsi of the back and the contralateral (opposite) gluteus maximus muscle. The gluteus maximus then blends into the fascia of the thigh (the iliotibial band).

During the pushing phase of gait, there is contraction of the glute max that occurs with the opposite latissimus dorsi muscle as the arm is extended. This contraction of opposite muscles produces tension in the thoracolumbar fascia (in the lower back) that assists in stabilizing the sacroiliac joint of the leg on the ground.

3. Anterior Oblique Sling

Anterior oblique sling consists of the external oblique, internal oblique and the transversus abdominis muscles via the rectus sheath, blending with the contralateral (opposite) adductor muscles (of the inner thigh) via the adductor-abdominal fascia. In other words, the adductors (of the inner thigh) work together with the internal oblique the same same on and the external oblique muscles on the opposite side to stabilize the body.

As the speed of the gait increases from walking to running, activation of this sling of muscles is more promient in order to provide stability during movement. These become especially important during sporting activities such as tennis, soccer, hockey at the body must change direction and adjust speed by decelerating in order to slow down to turn and change direction and then by accelerating back upto speed.

As you can see from the anatomy and descriptions of how these muscles are integrated to work together, you can understand why exercising using machines is counter productive and counter intuitive as well. Our bodies are not designed to sit or lay in machines to exercise. We are designed to move in all directions and in various speeds/tempos. That is why we will train using exercises that integrate movement and strengthen the muscles in the way they are designed to move.

For example in the single leg deadlift, the weight is held on the same side as the leg that is off the ground. This cross-body movement is a total core stabilization exercise. Standing on one leg and lefting the weight with the opposite arm places three-dimensional force through the core. Other exercises that we can do that work the cross-body slings are: single leg reaching row on the cables, asymmetrical squats, cone squats, split squats with rear leg elevated with asymmetical load.

Till next time,
Narina

Sources: http://www.sportsinjurybulletin.com/archive/myofascial.html
Paul Check, MMS, HHP, NMT The Outer Unit. C.H.E.K. Institute

by Rick Kaselj

The knee joint is a complex joint that is often injured. When we think of knee injuries, we often think of anterior cruciate ligament injuries that athletes commonly get. Since most of us are not athletes, a more common injury many of us will face is a meniscus injury. Meniscus injuries can be a result of a fall but often occur over time with wear and tear of the knee joint. Often times it occurs hand and hand with osteoarthritis of the knee.

The menisci are two thickened, wedge-shaped cartilage pads positioned between the shin bone and the thigh bone. Each knee joint consists of two menisci: the medial meniscus, which is positioned on its inner side, and the lateral meniscus, which is located on the knees outer side. The purpose of the meniscus is to disperse force and to be a shock absorber in the knee. If the meniscus are injured, it can lean to pain and swelling of the knee joint. It can make walking and bending the knee very painful.

If you do have a meniscus injury, there are three things you need to remember when exercising in order to prevent irritating or re-injuring the meniscus.

Squat to 90 Degrees

Squats are important as strengthening the muscles in the knee. Strong knee muscles help decrease the stress on the knee and meniscus. If you are doing a squat exercise, make sure not to do a deep squat. A deep squat is when you squat down to a point that is pass 90 degrees at your knee. Performing a deep squat increases the force places on the menisci. If you are in the gym, make sure to limit your squatting to 90 degrees at your knee.

Avoid Narrow Stance leg press

Another excellent exercise to strengthen the legs is the leg press. Just like like squats, it is important to do the leg press in order to keep the muscles strong around the knee. If you do have a new or old meniscus injury, make sure to avoid a narrow stance leg press. Have your feet closer together when doing the leg press leads to great stress on the meniscus.

Do Hip Width Apart Squats

If you are in a group fitness class or bootcamp, do not do squats with your feet wide apart. This wide stance puts great stress on the meniscus. Keep your legs a hip width apart. Having your feet a hip width apart will still lead to strengthening the muscles around your knees but decrease the stress and irriation on your meniscus.

Wrap Up Meniscus and Exercise Tips

We all have old injuries that we need to live with. The last thing we want to do is irriate them or reinjure them. If you have a meniscus injury and exercising regulary, remember to squat to 90 degrees, keep the feet a hip width apart if you are using the leg press and avoid wide stance squats. I hope these tip will keep your meniscus injury pain-free.

Rick Kaselj is a practicing Kinesiologist and specializes in helping clients use exercise to overcome their injuries. To learn more about Rick Kaselj you can check out his exercise and injury blog at http://www.ExercisesForInjuries.com

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

We have all survived the last couple of days of hot Victoria weather. It is time for a little R & R for your trainers. While the gym is closed, there is still opportunity to exercise and keep fit. For some of you that have been training quite hard with little break, this is a good time to lower the intensity of the weight training regime. You can participate in some other “fun” activities – hiking, biking, swimming. You can also look in the local rec centres and possibly take a couple of fun classes – badminton, yoga, pilates.

For those of you that don’t want to deal with the muscle soreness from returning to the gym after a two week layoff, some sample workouts are here for you.

The best way to be successful at keeping with your program is to start now and set an appointment for yourself for 2-3 days each week for your workout. Just like you have an appointment at the studio, set an appointment for yourself at home. Pick times that you know you will be able to do. Try to pick a time first thing in the morning if you are not working, before the day gets started and other committments get in the way. You can do these as timed bodyweight exercises or you may use dumbbells if you have them. Even a bleach bottle will work.

Workout #1:
Squats, push ups, chops; lunges, superman; deadlifts; pushups, isoabs, floor bridges.

Peform this as a circuit. 10-12 reps on each exercise. Isoabs 3-5 second hold for 8 reps. Floor bridges a 5 second hold for 5 reps. Rest 30 seconds and repeat 2-3 times thru.

Workout #2:
Squats, bridges, cobra, pushups, isoabs, split squats, floor crunches, reverse lunges

Perform this as a circuit. 10-12 reps of each exercise. Iosabs 10 second hold for 3 reps.
Remember floor crunches – On back with knees bent. Hands at your side. Just walk your fingers toward your toes. Keep chin tucked. Do not lead with your chin. It is a very short movement, so you shouldn’t be coming up off the floor with your shoulders too much, if at all.
Rest 30 seconds and repeat 2-3 times thru.

Workout #3:
Squats, pushups, forward lunges, bw renegade rows, bicycles.

This is more of a cardio workout. No weights are used. We want to go in a 50/10 cycle; meaning 50 seconds work and 10 seconds rest. eg Do squats for 50 seconds, rest 10 seconds, pushups for 50 seconds, rest 10 seconds and so on until done. Rest 30 seconds at end and repeat for 5 times thru.

Exercise Descriptions:
Renegade rows – In push up position on floor. Row toward hip with one arm and return to the floor. Alternate side to side for 50 seconds. Keep hips low and square. Try not to rock side to side.

Bicycles: On your back; hands at your ears (not behind your head!). With feet off floor and knees bent, alternate elbow to opposite knee as you draw your leg in. As with crunches, do not come up into a sitting position.

Good luck with your workouts. Try to get in at least 1-2 workouts a week. This will go a long way to ensuring you are not too sore after your first workouts back after closure.

If you have any questions with this workout, you can reach me at:

victoriawellnessprofessionals@gmail.com or leave a comment to this blog.

Till next time,
Narina

“Monitoring, Mentoring, Motivation”

We all live very hectic lives these days. Just trying to find time to get all our tasks done can be stressful in itself. Exercise should never become a stressor in your life. Exercise is meant to de-stress and calm; allowing the mind to relax and the body the work. I have always found a good weight lifting workout a great way to “relax” the mind; work the body and allow all the chores of the day to disappear for an hour.

One of the challenges of todays hectic lifestyles is to find a time to workout and being able to fit your exercise session into an already very busy day. The easiest is to try and fit your exercises into your daily route; meaning either before work or after work. Lunch hours are also a great time to fit in a quick workout and this can be as simple as putting on your runners and going for a power walk.

For me and my lifestyle it is a challenge when to fit my workout in when our gym is running full tilt 12 hours each day. I know for me personally I am not going to workout in the evening. I don’t and never have liked evening workouts. My prime time to workout is around 10 am or 4 pm. Since neither of those times work for me and my job requirements, I needed to look at an alternative. So for me, it is before my work day starts. I know I am not going to do it after work, no matter how noble my intentions are. So, just get it done first thing in the morning!

So today was a leg/arm day for me. And for 5:30 am workout this is what I did:

Frontal (side) lunges supersetted with EZ Curls
Rope Bulgarian Lunges supersetted with EZ Curls (sore elbow so no dumbbell curls for me right now)
Bar Squats supersetted with EZ Tricep Extensions
Romanian Deadlifts supersetted with Tricep Pushdowns

4 sets of each that took me just over 35 minutes to do. Fast and furious.

So, if you are having challenges getting in your workout time let’s talk. There are a lot of options to getting your exercise program included into your daily life. Remember, workouts do not need to be 1 hour, cardio sessions do not need to be 20-30 minutes at a time. Exercise has a cumulative effect, so don’t let time be your enemy.

Narina

I was a little tired this morning. Late evening at the gym last night and up early this morning. I wanted a quick and kick butt workout this morning. A workout that moved fast from exercise to exercise so I didn’t have time to think about being tired. So, this little dumbbell circuit filled the bill. We use this often at our gym. After a good warm up, clients will usually go through this workout three times before we move on to core work and some sled to finish off. Give it a try. Make sure you are well warmed up. At our gym, we use a series of mobility drills followed by some walking lunges and push ups. All exercises are for 8 repetitions. Go through entire circuit; rest 45 seconds and repeat 2-3x. Okay, here goes:

DB squats
Bench DB Press
DB Lunges
Bench One Arm DB Row
Step Ups with DB
Push Ups
DB Reverse Lunges
DB Single Leg Deadlift or DB Romanian Deadlift

Give it a try. Let me know how you did. For more information on our mobility drills and dynamic warm ups, send me a comment to this blog and I will be happy to forward our warm up regime to you.

Also, sign up for our newsletter. Our latest newsletter deals specifically with mobility vs flexibility – what’s the difference.

Have fun,
Narina

After my morning kettlebell workout, I did a short video of three exercises.  The first exercise is the Turkish Sit Up – use a light weight to start this one.  Make sure the straight leg stays on the floor; do not let the foot rise off.  Keep the arm straight up toward the ceiling and when in the sit up position, keep the arm close to your head with bicep close to ear.  When returning to the floor do not let the arm drift back over your head.  Do about 6-8 repetitions and change sides.

The second exercise is the Renegade Row – a good core training exercise as well as the row.  Make sure your shoulders are directly over the dumbbells when you start.  Your feet should be about shoulder width apart.  Keep your hips down and try not to sway side to side when rowing.  Alternate sides for about 8 repetitions.

The third exercise is the Bulgarian Squat with Overhead Press – an excellent thigh burner and core exercise.  Position back foot on block or bench.  Front foot should be out far enough to ensure the shin is straight when dropping into the squat.  Hold the dumbbells on your shoulders.  Drop down into the squat.  At the bottom, perform the OH press.  Return weights to shoulders and rise up.  Perform 6 reps and switch sides.

Try these exercises if you are looking for some variety in your workouts.  Keep the weights light enough until you master the form.

Have fun.  Contact me if you have any questions.

Well,  the roads weren’t too bad coming in this morning.  Hopefully we won’t have any more “white stuff” falling from the sky.  I decided to do a kettlebell workout this morning.  This is a great little workout; takes about 10-15 minutes to run through one time.  I got this workout from Anthony DiLuglio at www.artofstrength.com  Check out his website for more great kettlebell workouts.   So here goes:

Turkish Get Ups – 4 reps each side

Double Windmill – 8 reps each side

Swings – 10 reps

Cleans – ladders 4,3,2,1 reps each side

Alternating Reverse Lunge with OH Press – 8 reps each side

Double KB Squats to Single Leg Deadlift to Clean – 6 reps each side

Snatch to Windmill to squat – 4 reps each side

This is a great start to the day.  Warmed me up really fast and gets the heart working.  If you have kettlebells try this little workout.

Narina