Let Go!
In strength training I live by these three words: Form, Intensity, Weight. If your form is wrong, which almost always happens when people try to lift too much weight, you're not doing any good and actually probably doing more harm to your body. Likewise for intensity. 45-60 seconds max between sets. Don't sit there an jabber for 3 minutes in between sets. Finally, choose the right amount of weight. You should be able to do six repetitions, but usually no more than 10. Single rep max lifts are good for the ego, but do very little for your overall fitness.
The same basic rules apply to cardio. It drives me nuts from my perch upon the step mill to watch everyone walking on the treadmill wrong. Do not hold on to the handles or console! If you "hold on" you are effectively taking all the incline out of the exercise. Don't believe me? Then let go. I bet you need to now lean forward or else you'll fall on your back (form). You will probably also need to slow down (intensity). A lot of folks subscribe to the notion that you should be able to comfortably hold a conversation while doing cardio. I don't know if I subscribe to that, mainly because I hate to talk when working out, but you should be able to answer questions. We'll replace the amount of weight with duration in cardio. You should pick the proper incline and speed that you can do 20 minutes without holding on or stopping. Unless you are a distance runner, I really don't see much advantage in ever going more than 40 minutes. This tip works extremely well for the step mill and even the elliptical trainers, you'll have a stronger "core" to show for it. For a far better cardio workout, let go.
Thanks Thin Guy, these are helpful tips! I recently made a promise to myself and my husband that I'd go to the gym 3 times a week and so far have kept it. I'd been sticking to the cardio machines but recently decided to try out the weight machines. I quickly discovered what you're talking about - if you strain to lift as much as you possibly can and only do about 10 reps then you don't see much change in your body. However doing a lower weight and 6-10 reps with small breaks between sets - that made a huge difference! I was glad to see in your blog that this isn't all my imagination.
Posted by melanie gao on November 05, 2007 at 05:40 PM PST #
Hi Mel,
In the order of importance I'd say 1) Diet - but not what most people think when I say this 2) Strength Training (Free weights over machines) 3) Cardio. Two great books on building your perfect body. If you are a true beginner get Body For Life by Bill Phillips. If you feel you can make a deeper commitment or want a deeper understanding buy the e-book BFFM from Tom Venuto.
Posted by ThinGuy on November 05, 2007 at 06:12 PM PST #