Lifting?

Avatar for elc11
Community Leader
Registered: 06-16-1998
Lifting?
10
Mon, 06-16-2014 - 7:23pm

I've noticed that some of you report that you've been "lifting" at the gym. Are you using machines or free weights or a combination? 

Are you working with a trainer at each session, or are you following a program set up by a trainer (or yourself if you are a trainer), or are you just doing "whatever" based on areas you think need work, or something else? 

Community Leader
Registered: 09-25-2003
In reply to: elc11
Mon, 06-16-2014 - 8:44pm

I don't do weights anymore.  I have been doing yoga, and as my daughter says, I have "guns" but that is from several pushups and a slow "flow" (planks, lower down slowly, sometimes do several slow pushups), handstands, crow, etc.  We also do a lot of quad work, and I guess I've replaced all weight work with yoga.  :O

I used to lift with free weights and machines, but I got bored with it.  I used to do 2 - 3 sets of 8-12 with as heavy a load as I could manage.  I also used to weight classes.  Since I now have shoulder issues, I stopped, since I had to do alternate reps whenever the rest of the class did shoulders.

Do you lift?

iVillage Member
Registered: 05-08-2006
In reply to: elc11
Mon, 06-16-2014 - 10:11pm
I lift with a trainer three times a week. I can lift alone, and do occasionally, but with a trainer I get form instruction and spotting so I can lift heavier weights plus he controls the program of lifts. I lift on a three day split. On day 1, we do lifts for chest and back. These include a mixture of lifts with barbells, dumbbells, and machines. Back/chest day includes a flat bench barbell chest press; an inclne chest press ; sometimes flys with cable, machine, or dumbbells; assisted pull-ups (machine); barbell Deadlifts; lat pull downs (machine); seated row (machine). Legs day is day 2 - squats with a bar ball; leg press (machine); step ups and lunges with dumbbells; hammer curl, leg lift (machines). Day 3 is shoulders, bis, tris - we start with shoulder press with barbells and dumbbells, side raises with dumbbells; upright row with barbell or cable, tricep extensions with cable; skull crushers with barbells; bicep curls with barbells, cables and dumbbells. If you are starting out, you can do a full body workout two or three times a week, every other day. I like the combination of shoulder press, squat, side raise, lunge, overhead tricep extension, upright row, bicep curls. You can start with three or five pound weights, and do three sets of each exercise, 15 repetitions in each. Or for variety, if you have multiple sizes, start with 3 or 5 pound, then go up a couple pounds but do 15/12/10 reps. I love lifting, and I have nicely toned and muscular arms and legs...not ropy muscles but firm dn't strong.
Community Leader
Registered: 04-05-2002
In reply to: elc11
Mon, 06-16-2014 - 10:23pm

I used to lift a lot, super sets, pyramids, drop sets, etc.  Now I do aerial silks and parkour and am probably stronger than I was back then w/ all the body weight stuff. I can easily do pull ups and am working on climing w/ no feet (am no where close).  This is far more fun than lifting  As a trainer, though, I have to say lifting is very important. We start losing muscle mass at 30 if we don't life.  It's about functional movement, keeping your metabolism up, preventing osteoporosis.  Have you lifted? I'd be happy to vei advice on what to do but form us super important and it's probably a good idea to see someone local who can check your form.  You don want to hit all your muscle groups, make sure you don't over do one and cause a muscle imbalance.  I see far too many people who do too much chest, not enough back and end up w/ rounded shoulders. 






Community Leader
Registered: 04-07-2008
In reply to: elc11
Tue, 06-17-2014 - 11:13am

I use mostly free weights but on occasion will use machines. When I first started lifting I used a personal trainer to show me what to do and how to do it but mostly now am on my own. If I see new equipment at the gym that I don't know how to use then I will grab a trainer for a quick session. 

Karla
Community Leader
WALKING
EXERCISE and HEALTHY LIVING

Avatar for elc11
Community Leader
Registered: 06-16-1998
In reply to: elc11
Thu, 06-19-2014 - 12:32am

These are great detailed replies, thank you so much. I do not lift but I just joined the Y (finally) and they have a weight room with a bunch of machines and free weights. At home we have some free weights: I have a set of the coated ones in 1/3/5# increments, and an 8# kettlebell. Sometimes I do a routine using the kettlebell and have used the hand weights also. Somebody gave dh a set of dumbbells and barbell and a bunch of weights, he's never used them so they're in our storage shed. We don't have a bench.

The Y offers some basic training in how to use the machines and setting up a schedule, and I intend to take advantage of that. They also have trainers available for an additional fee but I don't know anything about them yet. I was asking what you ladies do to get some sense of what to expect or what I should know.

Avatar for elc11
Community Leader
Registered: 06-16-1998
In reply to: elc11
Thu, 06-19-2014 - 1:10am

Jean, when you said you do silks now instead of lifting, I remembered this young woman. Some of the moves, especially on the chinese hanging pole, seem similar to the moves in silks. If you watch this video I think you will see cues to her other acts in the column to the right

http://www.youtube.com/watch?v=yTzOq-RaxG0&index=1&list=UU1DC3eIashxi6YVJ3m5w_Ig

Community Leader
Registered: 04-05-2002
In reply to: jeanwl
Thu, 06-19-2014 - 8:14am

Wow, that's some crazy power/skill/control/strength--on pointe shoes!  I don't do anything nearly as impressive.  Even more, it's something I'm sure i could never get to!

Definitely set up a session w/ a trainer to learn the basics. All you need is the free intro to get started. You can also venture into group classes where you can learn what to do w/ different equipment.  I'm thinking you might want heavier weights than you have at home. You seem like you're going to be stronger than you think!






Avatar for elc11
Community Leader
Registered: 06-16-1998
In reply to: elc11
Thu, 06-19-2014 - 12:26pm

"You seem like you're going to be stronger than you think!"

Thanks for the vote of confidence, I hope you're right. I started thinking that I needed to do more strength training because I've noticed my strength, endurance, and muscle mass dropping off a lot in the past 2 years (I'm 62). I have this sense that if I don't do something now then the decline will pick up speed and I will suddenly be OLD and at the point of no return. Its so hard to tell what is normal due to aging and what is preventable, if that makes sense. I know that there will be some decline because my body is just getting older, most parts and functions don't work as well or quickly as they used to---which is really hard to accept and get used to. But I'm  hoping that I can slow the decline, hopefully I didn't let it go too far.

BTW the young woman in the videos is someone that we know. She was at my dd's ballet school and was one of the better dancers. At some point (probably in her mid-teens) she got involved with the local circus school (now defunct) and seems to have a real talent for that too. I don't know her trajectory but she seems to have figured out how to combine those skills. She's now 29 or 30 and was living in Europe, I think she tours all over the world. Pretty cool!

Community Leader
Registered: 04-05-2002
In reply to: jeanwl
Thu, 06-19-2014 - 1:04pm

Keeping muscle/gaining muscle is so important. We do lose muscle post 30, as I said. Between 50-60 people lose 20-22% of their muscle mass, and between 60-70, about 25%.  So it's pretty substantial. It's mostly because of lifestyle. Post 50, most people don't pick up anything heavier than 10 lbs (bag of groceries) on a regular basis. Earlier, you have kids, kid stuff,  If we were at our peak in our 20's (think Arnold), it's not mantainable in our 50's+ but most of us weren't there. I feel like I'm in better shape now than in my 20's and I worked out a lot back then. I'm just working out more functionally and smarter now.  I am feeling the impact of all that working out in my 20's, though. All that jumping on concrete, overtraining, etc.






Avatar for jennifergt98
iVillage Member
Registered: 07-07-2014
In reply to: elc11
Mon, 07-07-2014 - 11:12am

I lift three times a week, light\moderate weight in a "class" setting with Les Mills Pump! It's a full body workout and I absolutely love it!