This is a question that comes around all the time, do you use dumbbells or barbells? There isn't any right or wrong answer when it comes to this and everyone has their favorite whether it be dumbbells or barbells and in some cases the smith machine. Let me give you my verdict and some negatives and positives of each equipment.
Smith Machine: First let me get this out the way, in my opinion unless you are doing explosive exercises or a beginner who struggles for balance stay clear of the smith machine when possible. Smith machine although allows you to lift heavier because of the stabilizing factor doesn't use as many muscle fiber's, neither does it engage the core.
Barbell: Allows the lifter to put a lot more weight on and for this reason i always try and use the barbell at the start of my workouts for strength. Personally, barbell doesn't allow me to build as much definition as the dumbbells do but is great to build strength. Negatives of the barbell; if you aren't sure about how much you can lift and you are on your own, it can sometimes be a struggle to keep asking for a spotter from your fellow gym goers.
Dumbbell: As i said with the barbell i like to use dumbbells for definition and mass purposes and usually use these after my strength barbell exercises. Dumbbells are good for beginners, they allow you to drop them when you can't lift anymore, they also allow you to work on balance as they engage much more core than other equipment. Dumbbells are also good for working out imbalances with either a beginner, intermediate or advanced lifter. Negatives are that you can't load the weight up as much, they will probably get to a point when you struggle to lift the dumbbells especially when it comes to loading up for leg exercises.
Conclusion: After my warm-up i will always use a barbell at the beginning of my general lift for strength, not doing anymore than 8 reps; 10 at max. I will then move on to dumbbells where i will work on mass and definition with 8-15 reps and then to some cables depending on muscle group. Smith machine only comes in to my workouts on circuits when i will use them for explosive exercises.
@AReecePT
Fuse Lifestyle
Showing posts with label FitFam. Show all posts
Showing posts with label FitFam. Show all posts
Sunday, April 13, 2014
Friday, March 7, 2014
Home Bodyweight Circuit
In previous posts i have explained how weight training and high intensity interval training (HIIT) is going to burn a lot more calories than steady state cardio such as the treadmill. One thing that is a problem is time restriction, in this blog i'm going to give you a bodyweight circuit that can be done at home and will take only 15minutes (1% of your day). Not only is it going to burn calories while doing it but because it is HIIT it will keep your metabolism running high for hours later.
1. Burpees
2. Lunge Cycle
3. Push-Ups
4. Mountain Climbers
5. Squat Jumps
Beginner: 15/20seconds work; 45/40seconds rest.
Intermediate: 20/25seconds work; 40/35seconds rest
Advanced: 25/30seconds work; 35/30seconds rest
3-5 Rounds. 2 Minutes rest between rounds.
In this circuit you are going to run on time, with each exercise taking a minute including your rest. So for example a beginner will work for 15 seconds and rest 45, starting each exercise on the minute. All of the exercises should be done at high intensity and many have different variations to make easier and harder. Below are some images to help you how each exercise should be performed. Try and add this circuit into your day, i challenge you.
Lunge Cycle.
Push-Ups.
Mountain Climbers.
Squat Jumps.
1. Burpees
2. Lunge Cycle
3. Push-Ups
4. Mountain Climbers
5. Squat Jumps
Beginner: 15/20seconds work; 45/40seconds rest.
Intermediate: 20/25seconds work; 40/35seconds rest
Advanced: 25/30seconds work; 35/30seconds rest
3-5 Rounds. 2 Minutes rest between rounds.
In this circuit you are going to run on time, with each exercise taking a minute including your rest. So for example a beginner will work for 15 seconds and rest 45, starting each exercise on the minute. All of the exercises should be done at high intensity and many have different variations to make easier and harder. Below are some images to help you how each exercise should be performed. Try and add this circuit into your day, i challenge you.
Burpees.
Lunge Cycle.
Push-Ups.
Mountain Climbers.
Squat Jumps.
Tuesday, March 4, 2014
Marathon Preparation
Summer is coming around and so many people are preparing for marathons, now if its your first time it might be a bit daunting of how you can prepare for it. There is the obvious training which should of probably started and be well into it, slowly building your miles and increasing your pace. The question i have is how do you prepare for the last two weeks; nutrition, hydration and rest.
We will start on nutrition, throughout your training you have been putting carbohydrates into your body before you go running, this is essential for glycogen production and in turn energy. Your body is used to consuming the carbs and turning them into energy, two weeks out from the big day you're going to begin to cut down these intakes. This is going to teach your body to work more efficiently in finding the carbs to turn into energy, therefore in replace of these carbs you are going to eat fats. This isn't the time to go and get yourself a McDonalds; we are going to replace the carbs with good fats. These can be found in sources like, greek yoghurt, eggs, nuts, salmon, cheeses and olive oil. These sort of foods are going to become your main source of energy (60-70%) for the next 11 days until you are 2 days away from race day. Once your body is used to this sort of diet you're going to hit the carbohydrates hard for the next couple of days up and till your race changing the ratios around. This will then allow your body to turn this carbohydrates into glycogen a lot more efficiently giving you the energy to run that extra mile. Night before you go don't over indulge eat at the same time you have been eating throughout training and roughly the same portions. Don't allow yourself to go hungry but keep some high carb snacks at hand.
Now hydration is essential to long distance running and dehydration is going to affect performance, as soon as your body slips into dehydration your time is going to run away from you. Starting a couple of days before the race make sure you are constantly hydrating, with at least 4-8 ounces each hour, don't leave it till the day of the race to do it. Night before drink a high electrolyte beverage along with the water. Morning of the race drink when thirsty and two hours before drink around 8 ounces of water and this should allow you not to need a toilet break while running but keep hydrated enough to perform.
Rest this is another part of performing your best on the day, not running 2-3 days before is not going to affect your fitness, some light stuff to keep you ticking over is all well but don't go out trying to beat times in some long distance runs. Believe in your preparation up to know and trust your fitness.
Failing to Prepare is Preparing to Fail.
@AReecePT
We will start on nutrition, throughout your training you have been putting carbohydrates into your body before you go running, this is essential for glycogen production and in turn energy. Your body is used to consuming the carbs and turning them into energy, two weeks out from the big day you're going to begin to cut down these intakes. This is going to teach your body to work more efficiently in finding the carbs to turn into energy, therefore in replace of these carbs you are going to eat fats. This isn't the time to go and get yourself a McDonalds; we are going to replace the carbs with good fats. These can be found in sources like, greek yoghurt, eggs, nuts, salmon, cheeses and olive oil. These sort of foods are going to become your main source of energy (60-70%) for the next 11 days until you are 2 days away from race day. Once your body is used to this sort of diet you're going to hit the carbohydrates hard for the next couple of days up and till your race changing the ratios around. This will then allow your body to turn this carbohydrates into glycogen a lot more efficiently giving you the energy to run that extra mile. Night before you go don't over indulge eat at the same time you have been eating throughout training and roughly the same portions. Don't allow yourself to go hungry but keep some high carb snacks at hand.
Now hydration is essential to long distance running and dehydration is going to affect performance, as soon as your body slips into dehydration your time is going to run away from you. Starting a couple of days before the race make sure you are constantly hydrating, with at least 4-8 ounces each hour, don't leave it till the day of the race to do it. Night before drink a high electrolyte beverage along with the water. Morning of the race drink when thirsty and two hours before drink around 8 ounces of water and this should allow you not to need a toilet break while running but keep hydrated enough to perform.
Rest this is another part of performing your best on the day, not running 2-3 days before is not going to affect your fitness, some light stuff to keep you ticking over is all well but don't go out trying to beat times in some long distance runs. Believe in your preparation up to know and trust your fitness.
Failing to Prepare is Preparing to Fail.
Subscribe to:
Posts (Atom)