Everyday that I go to the weight room I observe different and amazing sights. Yesterday a young lady sat at the lat pull-down machine while she rested between sets while someone else waited for that piece of equipment. This is a weight room no-no. Please, try to follow the suggestions I am going to list. It will make the weight room a better, more effective place to workout.
1. Please don't lug your back-pack, extra clothing or gym bag around with you. There is a locker room. Bring a lock and put your gear in a locker or leave it at the front of the weight room. Our weight room is small and it can get crowded. A clear weight room is a safe weight room.
2. Let other people work in between sets. Once you finish your set, get out of the way and let someone else work in. If you are on the cardio equipment, limit yourself to 30 minutes.
3. Clean the equipment after you use it. Don't just wipe off the handles. If you are sweating, you are dripping. Clean up your drips.
4. Please, only water in the weight room. You don't need a sports drink for a 30 minute work out. If you spill it, clean it up.
5. Put your weights away. When you are done with your sets, unload the bar and put the plates in their proper place. The same goes for dumb bells, please put them back on the rack in the appropriate spot. This keeps the weight room neat and safe and makes it easier for others to find the weights.
6. Be aware of those lifting around you. Our weight room is cramped and if you bump someone who is trying to lift, you could cause serious injury.
7. If you drop an insert from a magazine, a piece of paper or any other trash pick it up and throw it away.
8. Know that there is an AED at the front desk if it should be needed.
Some of you reading this will think,"Well Duh!" I can assure you not everyone understands or follows these simple rules. Please lets work together to keep our weight room safe and clean.
March on squirrels!
Thursday, February 17, 2011
Wednesday, February 16, 2011
Please - A little perspiration
Hello Squirrels. Yesterday I was in the weight room and observed a young lady on the recumbent bike. She was listening to her ipod and peddling at about one RPM. OK, that is a little exaggeration, but not by much. She sat on the bike for about 30 minutes and never broke a sweat. Ladies whether you are on the bike, on the treadmill, or on the elliptical you have to pick up the pace in order to increase your heart rate and thus increase your fitness level. Here's a quick way to get your workout heart rate.
Subtract your age from 220. That will give you an approximate maximum heart rate. For those of you who are math challenged, if you are 20 years old (220-20=200). Now to increase your fitness level, you need to workout hard enough to raise your heart rate to about 70% of your max heart rate. With a max heart rate of 200, that means you need to get your heart rate up to about 140 beats per minute.
Once you reach that level you need to maintain that level for 15 - 20 minutes. If you are not fit you may want to keep your heart rate down a little or go for only 10 minutes. If you are fit, you can increase your heart rate a little or add some time to your workout.
One of the biggest complaints I get from students is, "I workout everyday and nothing seems to work." Maybe the problem is you are not working out, you are simply going through the motions. Another complaint is, "I don't have much time." I had a young lady tell me that this week. I had her put on her workout clothes and in 20 minutes she had a good, hard workout. In the old days it was said that, "ladies don't sweat, they glisten." Drop that old idea, go out there and drip sweat, breath hard, and get fit.
March on squirrels.
Subtract your age from 220. That will give you an approximate maximum heart rate. For those of you who are math challenged, if you are 20 years old (220-20=200). Now to increase your fitness level, you need to workout hard enough to raise your heart rate to about 70% of your max heart rate. With a max heart rate of 200, that means you need to get your heart rate up to about 140 beats per minute.
Once you reach that level you need to maintain that level for 15 - 20 minutes. If you are not fit you may want to keep your heart rate down a little or go for only 10 minutes. If you are fit, you can increase your heart rate a little or add some time to your workout.
One of the biggest complaints I get from students is, "I workout everyday and nothing seems to work." Maybe the problem is you are not working out, you are simply going through the motions. Another complaint is, "I don't have much time." I had a young lady tell me that this week. I had her put on her workout clothes and in 20 minutes she had a good, hard workout. In the old days it was said that, "ladies don't sweat, they glisten." Drop that old idea, go out there and drip sweat, breath hard, and get fit.
March on squirrels.
Friday, February 11, 2011
Avoiding Injury
Hello Squirrels. Our cousin Phil in Pennsylvania says spring is just around the corner. The weather will be getting better; no more excuses, get out there and move. One way to get ready for the better weather is to do a little strength training. Get in the weight room and get prepared for softball, volleyball and all the fun of spring and summer. When lifting weights it is important to avoid injury. The idea is to get stronger not get hurt.
1. Use proper technique. I see a lot of young women using poor form when in the weight room. It is difficult for me to describe proper technique in words. Please stop by my office 107 in the PAC and ask for help. If you are having lower back pain after lifting, you may not be lifting correctly.
2. Too much weight. I want you to overload, but I want you to overload properly. If you are just starting out, work on form first and worry about increasing weight after you have the form perfected.
3. Bad Spotting. If you are lifting weights over your head or chest you should have a spotter. The spotter is responsible for the person lifting. If your job is to spot, be sure you take the job seriously. Watch the person your spotting and be prepared to help them. Your inattention can cause serious injury. The weight room is not a place to fool around.
4. Warm-up. Remember this is one of the principles. Jog, do some push-ups or perform the exercise you will doing at a light weight to get your muscles ready for the exercise session.
5. Improper rest. Be sure that you do not exercise the same muscle group day after day. Rest a muscle group for 24 hours before you exercise that body part again. Also, take 60 - 90 seconds between sets. You might want to do cardio fitness one day and lift weights the next.
6. Lack of Concentration. When you are lifting, especially with weights over your head or chest, concentrate. Too many young ladies in our weight room joke around and laugh when performing exercises. Workouts can be fun, but don't forget you can get hurt.
7. Nutrition. You can not get stronger or faster if you don't fuel your body. Eat a good diet, drink plenty of fluids and get your rest.
8. Stretch. After your workout, take a few moments to stretch and relax.
Lift weights, run, walk, step or zumba; do something. Have a great weekend and remember Abe Lincoln's birthday. God bless America.
1. Use proper technique. I see a lot of young women using poor form when in the weight room. It is difficult for me to describe proper technique in words. Please stop by my office 107 in the PAC and ask for help. If you are having lower back pain after lifting, you may not be lifting correctly.
2. Too much weight. I want you to overload, but I want you to overload properly. If you are just starting out, work on form first and worry about increasing weight after you have the form perfected.
3. Bad Spotting. If you are lifting weights over your head or chest you should have a spotter. The spotter is responsible for the person lifting. If your job is to spot, be sure you take the job seriously. Watch the person your spotting and be prepared to help them. Your inattention can cause serious injury. The weight room is not a place to fool around.
4. Warm-up. Remember this is one of the principles. Jog, do some push-ups or perform the exercise you will doing at a light weight to get your muscles ready for the exercise session.
5. Improper rest. Be sure that you do not exercise the same muscle group day after day. Rest a muscle group for 24 hours before you exercise that body part again. Also, take 60 - 90 seconds between sets. You might want to do cardio fitness one day and lift weights the next.
6. Lack of Concentration. When you are lifting, especially with weights over your head or chest, concentrate. Too many young ladies in our weight room joke around and laugh when performing exercises. Workouts can be fun, but don't forget you can get hurt.
7. Nutrition. You can not get stronger or faster if you don't fuel your body. Eat a good diet, drink plenty of fluids and get your rest.
8. Stretch. After your workout, take a few moments to stretch and relax.
Lift weights, run, walk, step or zumba; do something. Have a great weekend and remember Abe Lincoln's birthday. God bless America.
Tuesday, February 8, 2011
Principles 6 - 10
It's another wonderful day at Mary Baldwin, home of the fighting squirrels. Yesterday, I gave you the first 5 principles of conditioning. Today let's look at the next 5.
6. Intensity. Pick up your intensity. Sometimes it is easy to mistake time spent in the gym with the intensity of the workout. If you go to the gym for 1 hour and spend most of that time laughing and talking with your friends your not working out. It is better to work hard for 20 - 30 minutes. Don't be afraid to sweat, don't be afraid to grunt, and don't be afraid to strain a little.
7. Specificity. This principle is designed for athletes. It means that the athlete should be doing exercises that relate to her specific sport. For the every day squirrel not interested in a specific sport, try to keep in mind what you want to do. If weight loss is your main concern, stress cardio. If you want to be a strong squirrel, stress weight training. Try to do a little of each.
8. Individuality. Many young ladies come to me and want a "cookie cutter" workout plan. There is no such thing. You have to try different exercises and find out what works for you. Maybe you hate to run; try riding a bike. If you don't like lifting weights; try body weight exercises.
9. Minimize stress. Again this is geared toward the athlete. Many athletes will push themselves to the limit and, along with other stresses, will over-train. This is generally not a problem at MBC. For you everyday workout squirrels, exercise can actually reduce stress and help to keep a little balance in your life.
10. Safety. Please be safe. If you are not sure how to use the equipment, ask. I am in my office most of the day, please see me if you have questions. Put your weights away after you are finished. Weights left around the room can cause accidents. Wipe down the machines to keep germs in check. Remember principle 1. warm-up.
If you suggestions as to what you would like me to discuss, drop me a line and I will try and address your issue.
6. Intensity. Pick up your intensity. Sometimes it is easy to mistake time spent in the gym with the intensity of the workout. If you go to the gym for 1 hour and spend most of that time laughing and talking with your friends your not working out. It is better to work hard for 20 - 30 minutes. Don't be afraid to sweat, don't be afraid to grunt, and don't be afraid to strain a little.
7. Specificity. This principle is designed for athletes. It means that the athlete should be doing exercises that relate to her specific sport. For the every day squirrel not interested in a specific sport, try to keep in mind what you want to do. If weight loss is your main concern, stress cardio. If you want to be a strong squirrel, stress weight training. Try to do a little of each.
8. Individuality. Many young ladies come to me and want a "cookie cutter" workout plan. There is no such thing. You have to try different exercises and find out what works for you. Maybe you hate to run; try riding a bike. If you don't like lifting weights; try body weight exercises.
9. Minimize stress. Again this is geared toward the athlete. Many athletes will push themselves to the limit and, along with other stresses, will over-train. This is generally not a problem at MBC. For you everyday workout squirrels, exercise can actually reduce stress and help to keep a little balance in your life.
10. Safety. Please be safe. If you are not sure how to use the equipment, ask. I am in my office most of the day, please see me if you have questions. Put your weights away after you are finished. Weights left around the room can cause accidents. Wipe down the machines to keep germs in check. Remember principle 1. warm-up.
If you suggestions as to what you would like me to discuss, drop me a line and I will try and address your issue.
Monday, February 7, 2011
Principles of Conditioning
I hope you all got out and did a little exercise this weekend. Watching the Big Game on Sunday does not count. There are some basic principles to remember when you start your workout program. The principles I will be giving you are from Principles of Athletic Training by Arnheim and Prentice. This is the bible for Athletic Trainers. Arnheim and Prentice are directing their ideas toward athletes. I am going to adjust their principles to the everyday squirrel student who wants to get fit. Follow these principles to a better you:
1. Warm-up and cool down. Warming up is NOT stretching. To warm-up you should jog, jump rope or do some jumping jacks for 5 mins. Try to break a light sweat. Then begin your workout. Cool-down after exercise with some light exercise and then do your stretching. NEVER stretch a cold muscle.
2. Be motivated. Too many people look at their exercise period as a chore. Remember why you are working out. The motivation may different for each person. Good health, fitting into those old jeans or running a marathon are all motivations; keep the end goal in mind.
3. Overload. That's right ladies you have to WORK. You must push yourself to do more than you are accustomed to doing. If you lift the same weight or run the same speed, you will not get improve your performance. You have to lift a little more or run a little faster to get your body to change. Remember SAID, Specific Adaptation to Imposed Demands, you body will adapt to the stresses you place upon it.
4. Consistency. You must be consistent with your work-outs. Three or four times a week is the suggested number of days you should work-out. You need to do this for several weeks to see improvement. Hopefully, after a few weeks you will start to enjoy your healthy life and will continue for a lifetime. From my 55 years looking back, I can tell you, it is easier to stay in shape than it is to get in shape.
5. Progression. Increase your intensity gradually. If you are starting out you may want to start your cardio program walking for 20 mins. Then walk for 30 seconds and jog for 30 seconds for the same 20 mins.
That's the first 5 principles, 6- 10 will follow tomorrow. It is the start of a new week. Go get busy!!!
1. Warm-up and cool down. Warming up is NOT stretching. To warm-up you should jog, jump rope or do some jumping jacks for 5 mins. Try to break a light sweat. Then begin your workout. Cool-down after exercise with some light exercise and then do your stretching. NEVER stretch a cold muscle.
2. Be motivated. Too many people look at their exercise period as a chore. Remember why you are working out. The motivation may different for each person. Good health, fitting into those old jeans or running a marathon are all motivations; keep the end goal in mind.
3. Overload. That's right ladies you have to WORK. You must push yourself to do more than you are accustomed to doing. If you lift the same weight or run the same speed, you will not get improve your performance. You have to lift a little more or run a little faster to get your body to change. Remember SAID, Specific Adaptation to Imposed Demands, you body will adapt to the stresses you place upon it.
4. Consistency. You must be consistent with your work-outs. Three or four times a week is the suggested number of days you should work-out. You need to do this for several weeks to see improvement. Hopefully, after a few weeks you will start to enjoy your healthy life and will continue for a lifetime. From my 55 years looking back, I can tell you, it is easier to stay in shape than it is to get in shape.
5. Progression. Increase your intensity gradually. If you are starting out you may want to start your cardio program walking for 20 mins. Then walk for 30 seconds and jog for 30 seconds for the same 20 mins.
That's the first 5 principles, 6- 10 will follow tomorrow. It is the start of a new week. Go get busy!!!
Friday, February 4, 2011
I don't want to look like Arnold
If you have been looking for me to update my blog, sorry. I was busy working out and I am still learning how to work this new technology. The old chisel and rock aren't what they used to be.
I want to try and dispel some myths that seem to persist about women and weight training.
Many women don't lift weights because they are afraid they will become muscled up like the former governor of California. Ladies you will not get that big or even close to that big. You can not produce the testosterone required to gain that kind of muscle mass. The women you may see at body building contests are supplementing their training with steroids. They also are spending hours in the weight room. There is no reason to be concerned about becoming too big.
Some women worry that weight training will increase breast size (some women wish it did) but it does not. If you do gain some muscle, your back may be slightly wider which would lead to a few inches added to tape measure, but not your breast size.
Muscle is muscle and fat is fat. Some young ladies want to know how they can turn their fat to muscle and some worry that, when they stop lifting weights, the muscle will turn to fat. That CAN NOT happen. Muscle tissue and fat tissue are completely different types of tissue. If you want to lose fat you must burn calories, and weight training can help with that.
I have seen many heavy young ladies in the weight room doing hundreds of sit-ups or crunches. When I ask about their unusual workout, they tell me they are trying to lose the fat around the belly. Sorry, sit-ups will not get that done. YOU CAN NOT SPOT REDUCE. To lose weight you must reduce the calories you take in or burn more calories then you take in. Your body will lose the weight where it wants to, you have no control over this.
Many women don't go to a weight room because the guys make them feel uneasy. HELLO, this is Mary Baldwin!! You ladies outnumber the guys in our weight room. If you are not sure how to use the weights or the machines, I am in room 107 at the PAC; if I am not busy I will be happy to give you an introduction to the weight room. No more excuses, get to the PAC and attack the fat.
I want to try and dispel some myths that seem to persist about women and weight training.
Many women don't lift weights because they are afraid they will become muscled up like the former governor of California. Ladies you will not get that big or even close to that big. You can not produce the testosterone required to gain that kind of muscle mass. The women you may see at body building contests are supplementing their training with steroids. They also are spending hours in the weight room. There is no reason to be concerned about becoming too big.
Some women worry that weight training will increase breast size (some women wish it did) but it does not. If you do gain some muscle, your back may be slightly wider which would lead to a few inches added to tape measure, but not your breast size.
Muscle is muscle and fat is fat. Some young ladies want to know how they can turn their fat to muscle and some worry that, when they stop lifting weights, the muscle will turn to fat. That CAN NOT happen. Muscle tissue and fat tissue are completely different types of tissue. If you want to lose fat you must burn calories, and weight training can help with that.
I have seen many heavy young ladies in the weight room doing hundreds of sit-ups or crunches. When I ask about their unusual workout, they tell me they are trying to lose the fat around the belly. Sorry, sit-ups will not get that done. YOU CAN NOT SPOT REDUCE. To lose weight you must reduce the calories you take in or burn more calories then you take in. Your body will lose the weight where it wants to, you have no control over this.
Many women don't go to a weight room because the guys make them feel uneasy. HELLO, this is Mary Baldwin!! You ladies outnumber the guys in our weight room. If you are not sure how to use the weights or the machines, I am in room 107 at the PAC; if I am not busy I will be happy to give you an introduction to the weight room. No more excuses, get to the PAC and attack the fat.
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