Join me and do 30 minutes of exercise every day in August. It has 31 days so you get a free day.
The goal is to get moving. Getting back into a habit. I don't care what exercise it is but that you are moving. Walking, tennis, pickleball, yoga, the gym, water aerobics, weights or Stretching as examples. Mix it up and cross train.( golf only counts if you walk )
Make a journal or write on your calendar. This will be the honor system. If you missed a day then do 60 minutes to make up for it. You want to do a daily activity if possible. To win prizes you need to have 900 minutes of exercise logged.
I've been reading " Aging Backwards" by Miranda Esmonde-White. She does the PBS program "classical stretch" at 6:00 am. Monday-Friday She has inspired me to get moving move consistently. I've been watching the Olympics and feel more motivated to exercise too.
Email me if you want to join me. I just decided this today. I'll get some good door prizes thru the month for our group. Spouses can join too. Any questions ? Lets make it simple and fun !
Free Weights
Advantages:
- More functional-free weights are more applicable to movement in everyday activity as muscles are used in patterns that require coordination.
- Range of motion- concentric, eccentric and isometric muscle actions are involved when lifting free weights. You have complete freedom to move around, rather than being locked into a specific range of motion or pattern
- Stabilizer muscles- using free weights will engage and activate more stabilizer muscles to support your body through the movement
- versatility- you can perform a variety of exercises with just one weight
- Relatively inexpensive -free weights are much more cost effective than machines.
Disadvantages:
- inherent safety rusk from losing control of weight- when using bad form, injuries can happen. Due to the freedom of movement free weights provide, it can be easier to move a body part or joint out of proper alignment.
- Requires a greater level of exercise experience-less stable than fixed exercises.
Fixed Weights
Advantages:
- Easy to learn and use- instructions for how to use the machine are usually on the machine itself.
- Reduced risk of injury- fixed weights are much more stable and supportive compared to free weights. There is less technique involved in fixed resistance which provides less opportunity to perform the exercise incorrectly.
- Muscle isolation - fixed resistance machines allow you to isolate specific muscle groups.
Disadvantages:
- Non-functional- fixed weights don't train complete movement patterns and therfore have a limited functional relationship to activities in life and sports
- Don't suit all body types- less adaptable
- Neglect stabilizer muscles-by providing support during isolated exercises, the important stabilizing muscle groups around the joints are not engaged
- Expensive-resistance machines are much more costly pieces of equipment compared to free weights.
