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Free Weights

FattieBabs

Hi ladies
I am 53 and about to start weight training. I have my first session on Tuesday. I have been using weight machines with some positive results but find them restricting in movements and feel rather trapped. So, my question is, for anyone who has done this, what is the best advice to avoid injury? I play violin so shoulder damage etc could cause a lot of problems for me.

Losing 1 pound a week on a regular basis and I do eat back my exercise calories. I also eat quite a lot of protein but dont want to go the protein shake route, I prefer natural food!

Thanks in advance. Barbara

Replies

Brie4me

I just saw this post now. How did your session go?! Did you learn anything interesting or exciting? It's been ages since I have belonged to a gym, so only exercise at home these days. To avoid injury would have suggested dynamic stretching beforehand, maintain your form throughout, and static stretching afterward. But, I'd love to know what did your instructor had to say!

Brenda

sandradev1

I am currently doing Stronglifts 5 x 5, which is also similar to Starting Strength. It involves doing just the five BIG compound lifts - squats, bench press, OHP, Rows and Deadlift. They are all done with the barbell.

I have all the equipment I need at home and I get all the information I need off the internet. If you google Stronglifts and.or Starting Strength you will find plenty of instruction videos on how to complete the lifts using the correct form and therefore avoid injury. You can also buy the Starting Strength book which fully details the lifts.

I am having brilliant success with this programme. My body shape is totally changing. Heavy lifting really does ROCK,

FattieBabs

Hi, I had my first session with the trainer using 3kg dumbbells and a ball. Doing various exercises this way plus dead lift starting with the dumb else's going down the body, bottom out and then lifting up. Also lunges which I have never done before and which killed my hamstrings! Was advised to keep on with the weight machines for now as I am doing quite well on them. Next session with trainer is in two weeks time. Thanks for the comments!

Brie4me

Ahh, yes! I used to hate lunges and squats, but now I love them. They are amazing for toning the legs! Glad you had a good first session!:happy:

abfit4life

Glad your session went well. Since Nov. 2012 I've become addicted to weight training. I find the key is connecting with a trainer that understands your needs and who will listen to you yet effectively pushes you beyond these limits we placed on ourselves.

Mustang_Susie

Hi, I had my first session with the trainer using 3kg dumbbells and a ball. Doing various exercises this way plus dead lift starting with the dumb else's going down the body, bottom out and then lifting up. Also lunges which I have never done before and which killed my hamstrings! Was advised to keep on with the weight machines for now as I am doing quite well on them. Next session with trainer is in two weeks time. Thanks for the comments!

I too started on machines and have been doing BodyPump for a few years now.
(It's an hour long class working various muscle groups using a bar bell, free weights and body weight)
Start light and concentrate on form.
That should help reduce the risk of injury.
Also, share your concerns with your trainer so they can best advise you.
Keep us updated! ????

FattieBabs

Thanks everyone. I have a gym buddy who runs various classes. Watching her I realised she was doing various exercises standing up that I do in the fitness ball. I am getting better at core stabilisation and am now working with 4 kg sum bells so a small improvement. Wall squats with 5 kg and getting used to the lunges. Also upped final cardio session at the end. 20 mins on the Amt interval training. Trainer also has me warming up on the rowing machine now rather than the treadmill.
So
10 mins warmup
Stretching
Weights, machines and dim bells with fitness ball
Lunges (yuk)
Wall sits
20 mins Amt-intervals
Cool down

This takes me approx 1 hour and I figure I am burning aroun 300-350 cals.

FattieBabs

Mustang_Susie

Sounds good.
Give the lunges a chance, you'll get used to them

FattieBabs

Thanks again! Lunges are still the most difficult. I am doing a circuit on the weights machines followed by the dumbell exercices. Second session with the trainer tonight. I put on a bit of weight during my holiday in January but lost 4kg between 28 January and 6th March so quite happy with that! now trying to break the 100Kg barrier and aim for 90Kg as my next interim point. This is a slow work in progress but I am learning a lot. Thanks!

Mustang_Susie

Progress is progress!
Keep up the good work:flowerforyou:

mznortiz

You may also want to try http://www.bodybuilding.com/fun/jamie-easons-livefit-introduction.html
I am on week 10. It's really given me a good foundation/intro into lifting.
I plan to do the Lee Labrada 12 week program next.
http://www.bodybuilding.com/fun/lee-labrada-12-week-lean-body-trainer-intro.html
I like lifting way more since starting the program.

W1ldB1rd

Take it slow and easy. Keep your movements well controlled, and don't weight too quickly.

arainaken

I use free weights at home a little, but I found out that Water Aerobics is the best workout ever. I do Zumba for aerobic activity and the water class with the foam weights surpass the gym machines. The class covers so many muscle groups and is easy on joints. I was skyping with my sister and I raised my arms over my head and she said WOW your arms are getting fit!

FattieBabs

I love aqua aerobics but my local class is too crowded and it is not fun anymore! I did do it on holiday recently and had a great time. I might look into it again.

2nd session with trainer went really well. My core using the fitness ball and up to 5kg weights is much better. Lunges now against wall with ball better on the knees and have started Romanian dead lifts and squats. Eeek! Loving it. My trainer was so pleased she gave me an extra half hour for free!

FattieBabs

Well the trainer turned up but was sick and had to run to the loo so I suggested we postponed. She went but I continued on my own and got up to 5kg dumbells. Feels about right for now. I am working 35 on the chest press machine and 37.5 on the low row machine so slow but progressive!
Thanks for your comments. They are very much appreciated!

Trilby16

Currently, I am in love with a shiny black 10-lb. kettlebell. It is a really fun exercise partner.

Mustang_Susie

Thanks for the update!
Good to hear you are making progress and finding what works for you.

FattieBabs

Thanks for the encouragement everyone. My trainer was back in the gym on Tuesday so checked my chart and went through some of the exercises with me to check my form even though she was not officially training me that day. Regularly using 4-5 Kg weights now plus resistance exercise with rubber bands and also still using the weight machines where I am up to 37.5 on the chest press and 40 on the low row without overdoing it.. Trainer was very pleased with what I was doing. My delayed third session will now take place mid-April after I have done another 3 weeks of work at current level and then we are going to talk barbells as well as dumbells so I can get excited again.

I am really noticing now definition in arms, curves in legs, more shapely calves etc.... I now wish the weight loss on the scales will catch up with this but will give it time.... 24 pounds off since September so not too unhappy with that.

FattieBabs

Currently, I am in love with a shiny black 10-lb. kettlebell. It is a really fun exercise partner.

Dont get carried away now :-))

Mustang_Susie

Thanks for the encouragement everyone. My trainer was back in the gym on Tuesday so checked my chart and went through some of the exercises with me to check my form even though she was not officially training me that day. Regularly using 4-5 Kg weights now plus resistance exercise with rubber bands and also still using the weight machines where I am up to 37.5 on the chest press and 40 on the low row without overdoing it.. Trainer was very pleased with what I was doing. My delayed third session will now take place mid-April after I have done another 3 weeks of work at current level and then we are going to talk barbells as well as dumbells so I can get excited again.

I am really noticing now definition in arms, curves in legs, more shapely calves etc.... I now wish the weight loss on the scales will catch up with this but will give it time.... 24 pounds off since September so not too unhappy with that.

Good work! The weight will come off

FattieBabs

Had to miss the gym for a month due to holidays and playing in shows but will get back into it next week and try to log the routines on a regular basis. Thanks for the encouragement everyone!

Mustang_Susie

Nice to hear from you

FattieBabs

Hi, I went back to the gym yesterday after a break of about a month where I put on 4 pounds in weight. Not too bad considering all I ate!

Here is a summary of my exercise routine, i also do some resistance exercises with elastic bands. I try to exercise 3x a week if I can. Comments welcome

Warm up
10 mins rowing approx 80 cals
5 minutes treadmill
Stretches
40 mins weights -machines and Barbells
Chest Press Machine Stats to add
Shoulder press machine Stats to add
Low row machine Stats to add
Pull down machine standing 75kg x 10 80kg x 5
Fly and Stability Ball 4kg and 5kg
Pullover on Stability Ball 4kg and 5kg x 10 reps x 2
Dead lifts: 4kg and 5kg
10 reps x 2
Bicep Curls on Ball 4kg in each hand: x10.x8
Bicep Curls Standing 5kg x 10x2 Tricep Kickbacks 5kg x 10 x 2
Wall squats with ball and weights 5kg x 20 x2 T
Rubber bands if I have time
To finish Cardio Amt level 6 and 7 20 minutes 200 cals.

Total burned approx 400 cals

Mustang_Susie

Sounds like a good, balanced work out.
That should get you some nice results