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Working out with weights

The TVClubHouse: General Discussions ARCHIVES: 2006 Jun. ~ 2006 Dec.: Health Center (ARCHIVES): Working out with weights users admin

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Julieboo
Member

02-05-2002

Thursday, June 08, 2006 - 9:07 am   Edit Post Move Post Delete Post View Post Send Julieboo a private message Print Post    
What can I do with 8 pound weights (little dumbells)? I don't think I could make it very far walking with them. are there any good exercises I can do with 'em?

Lancecrossfire
Animoderator

07-13-2000

Thursday, June 08, 2006 - 9:11 am   Edit Post Move Post Delete Post View Post Send Lancecrossfire a private message Print Post    
Julie, 2 questions--8 pounds each (or a total of 8 pounds) and what is it you'd like to achieve?

There are lots of things to do with weights, but you get different results with different exercises (and can work different parts of the body)

Julieboo
Member

02-05-2002

Thursday, June 08, 2006 - 9:37 am   Edit Post Move Post Delete Post View Post Send Julieboo a private message Print Post    
8 pounds each.

My goal is to lose weight, especially around my belly. My arms are not bad, but I wouldn't mind getting them a bit slimmer-especially between my elbow & shoulder.

Thanks!

Yankee_in_ca
Member

08-01-2000

Thursday, June 08, 2006 - 9:50 am   Edit Post Move Post Delete Post View Post Send Yankee_in_ca a private message Print Post    
I'd say 8 pounds is probably too much to carry while walking for newbies.

As Lance said, you can do lots with 8 pound weights -- from holding them at your side and doing squats or lunges, to doing biceps curls, etc.

Bicep curls (you can google these) are good for the front of your upper arms. Tricep work is good for the back of your upper arms (this is where most women want to work, I've found). With your weights, you can do some tricep work but it's a little hard for me to explain in writing. You can also do what's called tricep dips without any weight (google those too!).

Weights are great, but for losing weight don't forget to incorporate cardio as well (walking, jogging, bicycling, etc.).

I'd highly recommend buying Shape magazine. They have exercises in every issue that will show you in pictures what you can do with your weights.

Lancecrossfire
Animoderator

07-13-2000

Thursday, June 08, 2006 - 10:00 am   Edit Post Move Post Delete Post View Post Send Lancecrossfire a private message Print Post    
A weight workout by itself is not the best way to lose weight--but including weights as part of a whole program is a good thing. What weights do concerning weight loss is to create muscle tome which affects the way you carry your weight.

For instance, someone who has good muscle tone in there arms yet has fatty arms will not look as fat in the arms as someone with little or no muscle tone. If you work your upper arm, work your lower arm too--keep things balanced for both muscle tone and any development in muscle mass.

Working out slowly with the weights also increases the work ot your muscles get. for any exercise you do, focus on the correct movements while doing your lifts.

What you have for weights can be used for bicep and tricep areas as well as shoulders. (I consider shoulder work important for shoulder stability)

I can offer a number of exercises for you with the weight you have. in a bit of time though, you will find that to get a good workout you will have ot get more weight or do more and more reps. each option has a different affect.

Calamity
Member

10-18-2001

Thursday, June 08, 2006 - 10:40 am   Edit Post Move Post Delete Post View Post Send Calamity a private message Print Post    
Hi there, Julie. You've gotten some great advice already. Since you're interested in ab work, another thing you could try would be to hold one of the weights across your chest while doing curls and obliques. The extra resistance will make them that much more effective. Just remember to use proper form and never jerk or try to go too fast when using weights. And NEVER add weights to any move if you're a beginner exerciser. You need to work your way up to that.

These individual exercises are all fine if you're just looking for something - anything - to do with that gear you already have. But if your real aim is to add weights to your regular workout routine (and I think that's a great idea, I'm a devoted fan of the Classic Firm workouts that combine weights & aerobics and am convinced it's the most effective way to get into shape quickly), you should consider getting several sets of different weights. Because, for example, exercises that work your back muscles require much heavier weights than those that work your shoulders.

P.S. Remember that whenever possible, you should work opposing muscle groups and ALWAYS stretch adequately afterwards. So when you work your abs, you'll also want to do exercises that stretch and strengthen your back muscles. Otherwise you can develop an imbalance that can cause discomfort at the very least but may also lead to injury.

Shadoe
Member

11-04-2004

Thursday, June 08, 2006 - 1:20 pm   Edit Post Move Post Delete Post View Post Send Shadoe a private message Print Post    
Google with 'dumbell exercises' or 'abs exercises' and you can find some great sites with info on exercises for those weights and also some for abs that don't require any weights.
The Bodybuilding site is great because you can view the exercises being done with Windows Media Player

Changing Shape site

Optimal Fitness site

Bodybuilding site


Top 10 Abs Exercises

There really is no way to lost fat in spots of your choosing, so if you want to lose on the belly, you have to work on the whole body.

Once you start on the abs exercises and the crunches, then do some proper planks, you may end up with great results.

They may be hard and may hurt, but they truly do work.

Serate
Member

08-21-2001

Friday, June 09, 2006 - 5:37 pm   Edit Post Move Post Delete Post View Post Send Serate a private message Print Post    
We've got something similar to a Bowflex. I understand most of the exercises but I don't understand how many reps(?) to do. It says to rest no more than 30 seconds during reps - but how many reps should I do each time? I don't even know if reps is the correct word, I'm such a work out dummy.

Yankee_in_ca
Member

08-01-2000

Friday, June 09, 2006 - 5:55 pm   Edit Post Move Post Delete Post View Post Send Yankee_in_ca a private message Print Post    
It depends on the exercise, though it is most often advised, to get the maximum benefit, you do as many reps as you can until you reach muscle fatigue (in other words, you feel like you can't do one more rep without breaking from proper form). HOWEVER, that said, it is IMPORTANT to note that it can vary from exercise to exercise -- and also on your fitness level, if you have any health concerns, etc.

Perhaps you can find more info about the specific exercises on your machine online?

No matter what, make sure you listen to your body. Give it a challenge, but definitely don't overdo. Good luck!

Shadoe
Member

11-04-2004

Saturday, June 10, 2006 - 1:20 am   Edit Post Move Post Delete Post View Post Send Shadoe a private message Print Post    
The number of reps you do of an exercise can vary for sure - many say to do 8-10, 12-15, 20, 25, or even 30. It depends what you want to get out of the exercise too.
The number you do and how you feel as you continue exercising will determine how much weights you use.
If you have your weights/tension set and you can't do more that a couple reps, you definitely want to lessen the weights/tension! If you can do dozens of reps, you may want to increase the weights.

If you set out to do 15, and you feel like it's getting tough at 12, try to push to the 15. You will know the weight is also correct, so as you improve and those 15 become too easy, you can decide to do more reps or increase your weights.

If I have 6 different exercises I am doing, I prefer to do one set of reps for each exercise and then start over. I like the circuit way better than doing 3 sets of 12-15 of one exercise before doing exercise two.
My resting would be for a minute between circuits, so I will do all 6 exercises once, rest a minute, then start the 6 all over again.

Yankee is so right about proper form - if you do not perform an exercise exactly as it should be, you can either get no benefit out of the exercise or worse, hurt yourself badly.

Some days you can do those 15 reps; some days you can't. If you normally can do 15 and feel tired at 12, but one day you feel tired at 8 or start to lose your form, just stop. Maybe later on or the next day, you will feel better.

There's not much point in pushing yourself so hard that you are hurt or sore for days, and can't do any exercise.
Slowly but surely, and safely, is the best way to go with any exercise. Always be sure that your doctor is OK with you exercising as well.

Have fun.

Julieboo
Member

02-05-2002

Saturday, June 10, 2006 - 3:02 am   Edit Post Move Post Delete Post View Post Send Julieboo a private message Print Post    
Thanks to all of you guys! I am still such a beginner. I just started walking about a month ago. Still don't have a treadmill yet. My dh got the 8 lb weights for when he walks. They are too heavy for me to walk with.

Would ankle weights be a bad idea?

Off to google...

Texannie
Member

07-16-2001

Saturday, June 10, 2006 - 4:40 am   Edit Post Move Post Delete Post View Post Send Texannie a private message Print Post    
yes, walking with ankle weight is horrible!!!!!!
if you really want to walk with weights (there is actually quite a bit of controversy about walking with hand weights) get a weighted vest.

Serate
Member

08-21-2001

Saturday, June 10, 2006 - 6:01 am   Edit Post Move Post Delete Post View Post Send Serate a private message Print Post    
Thanks for the input. I had tried looking up my machine online but there is nothing on reps and how many to do. Guess I could have tried looking up Bowflex - mine's a Weider - but I never thought of it. Mine did come with a instructional DVD & book that shows how to do all the exercises and what muscles they work, but never said how many to do at a time. You'd never tell I had a degree in Physical Education when it comes to weights. I barely remember it being part of one of my classes - but it was traditional weights and I had problems just lifting the freaking weight bar 10 times in a row, no weight attached, which probably is why I have no recollection.

As far as weight loss & weights go, lifting weights on a regular schedule helps raise the metabolism and burns fat. The booklet that came with my machine states that 20 - 30 minutes a day with at least one day of "weight rest" inbetween. Meaning do a day of weights, a day of areobics, a day of weights, a day of areobics - not pushing yourself on how much you can lift, just increasing reps until the weight just gets too darn easy then go up a level. My plan when we got this for Christmas was M-W-F lift weights, T-H-S ride our stationary bike, Sunday rest. The whole month of January I was doing good [even tho I was doing way too many reps at too low a weight] with this schedule, sometimes even riding the bike for 15 min on M-W-F. Then I got a nasty cold that lasted the month of Feb and part of Mar and haven't done a lick since.

Julie I seem to remember from classes and reading on my own that there's alot of damage walking with weights on ankles and wrists could do. I think you'd be better of doing a "race walk" pumping your arms while you walk. Might look funny but the benefits are better and safer than walking with weights.

Thanks again for you all's input!

Shadoe
Member

11-04-2004

Saturday, June 10, 2006 - 7:11 am   Edit Post Move Post Delete Post View Post Send Shadoe a private message Print Post    
I have two sets of ankle weights and love them.
You don't have to use a heavy weight to gain some benefit, so I can't see how 1lb or 2lb weights can do harm around your ankles. They are really not much different than wearing heavy workboots or shoes, and they certainly make a difference to your calves and thighs.

You can also use the ankle weights when you exercise, I do use them during any leg exercises.

Texannie
Member

07-16-2001

Saturday, June 10, 2006 - 7:17 am   Edit Post Move Post Delete Post View Post Send Texannie a private message Print Post    
It's different using them for on the floor leg exercises than walking with them on. You wouldn't wear heavy workboots to do jogging or exercise walking. It's incredibly hard on your joints.

Shadoe
Member

11-04-2004

Saturday, June 10, 2006 - 7:38 am   Edit Post Move Post Delete Post View Post Send Shadoe a private message Print Post    
I don't jog, can't run with heel spur, so I walk.
Even running on a treadmill causes immediate pain in my heel and all up the leg. Running also hurts my knees and ankles. Walking with weights is just fine for me.
I stick to the eliptical as it's more gentle for your joints. You can still get your cardio and save the joints.
I don't drive, so anytime I go shopping or for some groceries, I put my 1lb weights on my ankles.
The weights have contributed to the toning of my leg muscles, and strengthening muscles helps to support the joints.