What's Your Workout Today VSGers? - Terrific Tuesday!
This morning I tried some of the machines (vs. free weights) to see which I like better. Verdict: I like both, but I am going to use the machines for a little bit until I get stronger and can keep better form when doing free weights.
Anyways, I focused on lower body today. Mostly calves and inner thigh....gotta get those riding muscles in shape! I only did about 10 minutes of cardio as I run out of time before work.
-Alycia-
You should use both actually. For the work you did today the machines are actually better. You will get stronger faster with free weights for the following exercise:
Bench Press (barbell or dumbbell)
Curls (barbell or dumbbell)
Squats (start with 5, 10, 15, 20 lb) dumbbells in each hand and then graduate to a barbell bar only, then plates)
Lunges (see squats)
Everything else you can use machines for and get a pretty good workout from. You don't want to use machines for what I listed above because you cannot learn good form from the machines and you could actually hurt yourself. Plus the machines are not an accurate representation of what you can actually curl or bench. I can bench and curl much more on a machine than I can with free weights. Free weights encourage stability in all directions machines do not at all.
Just keep that in mind.
My biggest struggle right now when doing lunges it balance. I work on this throughout the day when I am interacting with the kids. On the playground I will stand on one foot and move around, etc. But I feel very unsteady at the lunges. I realize I need to do more of them and get a stronger core for this to happen. Maybe I will hold onto something until I feel steady enough. I don't use extra weights while doing these just yet.
Thanks for the advice!
-Alycia-
Make your stance wider. You don't need to put your foot straight out in front of you and the other straight out behind you. Make your feel shoulder width or wider apart. Then you can work on a tighter stance as you gain balance. I have this problem too and with a wider stance I can do lunges pretty well. Also when you do lunges alternate sets the first set step forward (a forward lunge) the second set step backward (a back lunge). But go wider either way, you will be able to do it. Your problem is not only a weak core but probably also balances as we have a hard time adjusting to our ever changing center of gravity.
Also if you have access to TRX or SBT suspension straps those are good for holding on to while doing lunges, but better to go with the wider stance.
Phewwwy! That takes a lot of time. How about some intervals for 20-30 mins? You will burn more, you will get a residual burn for a while after your workout, and you will save at least 30 mins.
How about this, it will take you 30 mins total:
10 Body Weight Squats (go deep)
10 Push Ups
10 Crunches
10 Mountain Climbers
Repeat this 3 times (should take you less than 10 mins)
Then start with a 5 minute walk, then repeat the following 3 times (20 mins total time)
30 second jog as fast as you can that you can sustain for 30 seconds
3 minutes jog or walk as fast as you can walk
30 second job as fast as you can that you can sustain for 30 seconds
1 minute walk at a comfortable pace
You will be sweaty (hot!) and you will thank me for the 30 mins I put back in your pocket! You will burn double or more calories than you would on your walk and you will continue to burn for a good 1 to 6 hours after you are done. When you are done walking you are done burning but with intervals you keep burning.
My 20-30 min. walking takes place in front of the historical Old Orange County Courthouse in the OC. I bet me doing push-ups, mountain climbers, & squats in my long dress will get some crazy stares!!!!
Sounds like I need to just do the Jillian Michael's 30 Day shred. This sounds like her workout.
Jenn
WWBD?
