Using It - Mon 27th March

[Mitra]

Today was one of my "easier" days :rolleyes:. I decided to dig through my file for something that my teacher gave me a couple of years ago - there was a pair of practices: one with the headstand, and one with the shoulderstand, and I thought they'd fit in nicely between the heavy stuff. I'd forgotten that the headstand one (which I did today) also had some mean half-squats and a few other little surprises! Still, I think the level was probably about right, because I managed to feel I was working hard, and get up a bit of a sweat without excessive fatigue in the muscles I was working yesterday. Lots of work in the shoulders when you stay in a headstand, and use your arms & shoulders to take most of the weight, rather than your neck.

You know, mixing with you people has really revved up my yoga postures :D

How are you using it today?

[Ottawa]

This morning was 80 full situps with a heavier hand weights afterwards to bring it up to a half hour. Our new Aerobics teacher starts tonight (Mondays only) so that will put me at 90 minutes for the first time.

[ShayKNJ]

I did a 25 minute total body workout on the total gym. I am using Fred's advice to work harder, less reps and more resistance. This way my workout is only 20-25 minutes instead of the 40 it used to take.

[Shadow]

You guys are all doing great :D!

Janet - So glad we could inspire you to greater heights ;).

My morning workout was lower body and abs/core.

Next :)?

[hawk]

Today was upper body again. My biceps are starting to stay firm all the time. Even when relaxed. The day before my next work out they finially relax a little. I feel so different now. I sit up straighter and walk easier. My right leg still hurts and gets numb but it definately is getting more defined and so I know it is rebuilding itself and the bone has to be getting denser.
My abs are in a permanant state of sore at the very lowest because I worked them so hard Saturday. I love weights. The feeling of accomplishment at the end of a work out doesn't compare to anything else I can think of. The feeling of strong. The feeling of self confidence.

[banshee]

Lynn, I want to be you when I grow up! To have that level of definition. I know it's going to take time, but hearing your success really helps me stay motivated!

I think my back is finally feeling better enough to start up again. So tonight I'm going to try to do upper body, which will allow me to have two rest days before doing lower body on Thursday. That should let me ease back into the exercise and hopefully not reinjure the back. I'm also not going to do the Slow Burn type exercises as that may have contributed to the problem. Keeping to lower weights and doing more reps seems to be easier on my body right now, and gives me a more aerobic workout.

Plus I think it might help build my endurance. I'm still unclear as to why Fred says you don't need the aerobic stuff. From everything I've read and things I've heard people with asthma say, it seems that gradually building up time doing aerobic activities is really helpful for people with asthma. I want to be able to climb stairs (or go hiking with friends!) without getting out of breath after just 3 flights (or the equivalent amount of hiking exertion.) I often feel that I can pretty much walk on a level surface forever, but anything even slightly more difficult just kills me as far as breathing is concerned. I'm sure my muscles can take a lot more than my lungs right now.

[ShayKNJ]

banshee-I know you have a total gym, do you have the weight bar also? I am thinking of buying this to add weights especially when I am using the leg pulley. I am at the highest level and I know I am not workiing at the maximum.

[realruth]

I did a great workout

45 mins weights (this is the level I've been aiming to get back to)
45 mins Cardio (never really did cardio at the gym before and find this easyish ;) )
3 km walk

[Viking Dan]

banshee-I know you have a total gym, do you have the weight bar also? I am thinking of buying this to add weights especially when I am using the leg pulley. I am at the highest level and I know I am not workiing at the maximum.

Can't you just hold a weight plate on/under your chest while doing it?

[Viking Dan]

I'm still unclear as to why Fred says you don't need the aerobic stuff.

Seems like the military agreed with Fred: http://www.intelligentfitnessnj.com/proper%20strenght%20training.htm

See #5 in particular.

[Ottawa]

Thanks for the link Dan.
I know the trainers/instructors I know still suggest mixing the two but really stress the importance of strength training partcularly for mature women (bone density and core strength).
I wonder if those who endore strenght only are basing it on just the "improvement in V02 Max" and missing some of the other benefits of Aerobic type exercise.

Since getting into strength training, one thing that I thought I would never do was to ever miss doing a workout but at some point you develop a "need" or "physical enjoyment" from the exercise and feedback you get from your body. It might be similar to what some of the runners here get on a great run or any other form of exercise that feel has "improved" you.

[banshee]

banshee-I know you have a total gym, do you have the weight bar also? I am thinking of buying this to add weights especially when I am using the leg pulley. I am at the highest level and I know I am not workiing at the maximum.

Shay, I don't have the weight bar, but have been considering buying it for the same reasons you mention. I just haven't managed to convince myself to spend the bucks yet, since I'll not only have to buy the bar, but also the weights to put on it.


Can't you just hold a weight plate on/under your chest while doing it?

You know, I tried this using my laptop, but the weight on my chest made it too difficult to breathe. I found that I had to stop after only a couple reps because I was so out of breath. And putting the weight on the bench won't work because the bench is on an incline and it would be too difficult to get it to not slide off during the exercise. Holding a weight on your chest might work fine for someone that doesn't have asthma, but for me it just wasn't possible. And I would think as more weight needed to be added, it would become difficult even for people with healthy lungs. I can just imaging trying to do squats with 100 pounds sitting on your chest! ;)


Seems like the military agreed with Fred: http://www.intelligentfitnessnj.com/...20training.htm (http://www.intelligentfitnessnj.com/proper%20strenght%20training.htm)

See #5 in particular.

Dan, I don't disagree that you don't need aerobic training for cardiovascular health, but what I'm trying to determine is how to improve my endurance with regards to my asthma. And I'm not actually doing a separate aerobic exercise, I'm just doing my resistance training in a more aerobic way, with slightly lower weights allowing me to do 12-15 reps per set versus the Slow Burn method of higher weights allowing only 6 reps per set. When I do it the Slow Burn way, I definitely feel the burn in my muscles, but I don't feel my heart rate kick up like it does with the faster reps.

In fact, to quote from the link you posted:

By maintaining the intensity of the workouts at a high level and by limiting the amount of rest between exercises, the training resulted in improvements on each of 60 separate measures of cardiovascular fitness.

This is the type of resistance training I'm trying to do. From what I understand of Slow Burn, you are supposed to rest until your heart rate/breathing return to normal between sets, whereas the high intensity/limited rest mentioned in the quote above is a more aerobic type of resistance training.

It seems to me that what is being said isn't that "aerobics isn't necessary", but that you can get an aerobic workout during your weight training, so you don't have to do a separate aerobic workout. That's what I'm trying to do.

[Viking Dan]

And I would think as more weight needed to be added, it would become difficult even for people with healthy lungs. I can just imaging trying to do squats with 100 pounds sitting on your chest! ;)

I have a Total Gym and the prices they charge for the accessories are insane. If you find squats on the highest incline too easy, do 'em one leg at a time or get some heavy dumbbells and squat with those instead. Its cheaper at least.


When I do it the Slow Burn way, I definitely feel the burn in my muscles, but I don't feel my heart rate kick up like it does with the faster reps.

Can't comment on Slow Burn as I haven't got the book (yet.) But...yeah...if you minimize the rest between sets/exercises you will feel your heart in your mouth (if you're into that sensation.) 12-15 reps is a normalish range for strength training anyway. (8-12 upper body, 15-20 lower)

If you had a normal bench and a couple sets of adjustable dumbells, I might suggest drop sets. (http://www.musclemaster.net/dropsets.html) Those will definitely get you breathing hard. Might work on a Total Gym. I guess 1 set to failure, drop the incline one, repeat...

[banshee]

I have a Total Gym and the prices they charge for the accessories are insane. If you find squats on the highest incline too easy, do 'em one leg at a time or get some heavy dumbbells and squat with those instead. Its cheaper at least.

Yeah, that's one of the reasons I haven't done it yet, but really the only thing I need to buy is the bar itself. When I originally bought it, there was some sort of special that included a ton of accessories, so I have just about everything else I need. The weights themselves I can get any place. I have tried the squats one-legged, but I find that it's harder on my knees that way - I'm not sure why - could be that I'm not doing the form right or it could be that the muscles around my knees aren't as developed as my thighs...


Can't comment on Slow Burn as I haven't got the book (yet.) But...yeah...if you minimize the rest between sets/exercises you will feel your heart in your mouth (if you're into that sensation.) 12-15 reps is a normalish range for strength training anyway. (8-12 upper body, 15-20 lower)

If you had a normal bench and a couple sets of adjustable dumbells, I might suggest drop sets. (http://www.musclemaster.net/dropsets.html) Those will definitely get you breathing hard. Might work on a Total Gym. I guess 1 set to failure, drop the incline one, repeat...

I'll look into drop sets when I get a bit more weeks under my belt. Right now I'm only in week 5 of my program, so I don't know that I'm ready for quite that much intensity yet! :D But thanks for the info - I'm sure it will come in handy in the future! I might try it for some of the arm exercises that aren't all that challenging right now, though...

You know, this is the fun part of this whole resistance training thing. There are so many ways to vary things. I can't imagine I'll ever get bored! As it is, I'm only doing a small subset of the available exercises on my TG, so I know I'll be able to change things up a lot. I keep eyeing the military presses as something I'd like to try soon. (At the highest levels, it's almost like doing a pushup while in a handstand!) Right now they seem just a bit too intimidating, though!

[ShayKNJ]

Can't you just hold a weight plate on/under your chest while doing it?

I don't think this will help with my leg exercise (using the leg pulley) :rolleyes:

[Viking Dan]

I don't think this will help with my leg exercise (using the leg pulley) :rolleyes:

How do you figure? If there's more weight on the sled, you have to work harder at the exercise.


I have tried the squats one-legged, but I find that it's harder on my knees that way - I'm not sure why - could be that I'm not doing the form right or it could be that the muscles around my knees aren't as developed as my thighs...

Might be that the foot plate doesn't let you put your heel far enough forward/outward. I have that problem on mine...but I'm also the size of an ape. At least with dumbells and the floor you can find a position that's semi comfortable.

I'm not bashing the Total Gym btw. Its great for some things, but as you get lighter and stronger, it just wont provide enough resistance to challenge you.

[ShayKNJ]

I suppose you are right but the different exercises I do would be so uncomfortable with a weight on my chest or under it. Some exercises I am on my back or on my stomach I just could not imagine. I would think maybe ankle weights would work better.

[Viking Dan]

I suppose you are right but the different exercises I do would be so uncomfortable with a weight on my chest or under it. Some exercises I am on my back or on my stomach I just could not imagine. I would think maybe ankle weights would work better.

They also sell weighted vests, such as these. (http://froogle.google.com/froogle?num=100&hl=en&hs=pOt&lr=&client=firefox-a&rls=org.mozilla%3Aen-US%3Aofficial&oi=froogle&ct=title&scoring=p&q=weighted+vest&lmode=online&cat=1211&lnk=pruser&hl=en&price1=60&price2=&btnP=Go) Maybe those are more your speed.

[ShayKNJ]

Those vests are a lot more money than buying the weight bar and adding weights. If you buy a vest at one weight you have to buy another one to add additional weight. Not very cost effective. :confused:

[Viking Dan]

Sorry. I didn't mean to suggest they were cost effective.

The Total Gym weight bar looks to be nothing more than a 1" diameter straight bar (for $40-$80---ouch!.) I'm betting a regular $20 barbell set from WalMart (http://www.walmart.com/catalog/product.do?product_id=2171148)or similar would probably fit. So you could save $20 or more and have weights, too.

[ShayKNJ]

You were the one stating that the TG accessories were expensive that is why I was surprised at your response.

I wonder if you could use something like that from Walmart instead of the official one from the TG and place it on top of the glider board.

[Viking Dan]

The write up (http://www.bodyconcept.com/family/1442/display.html) for the attachment says its a 1" diameter bar. So is a standard barbell. So it *should* fit. You might want to double check the width of the holes on your Total Gym and compare to the barbell at the store.

[ShayKNJ]

I will have to check it out.