Since giving up my cardio obsession, and becoming an avid fan of strength training I've found a new found respect for strong men and women.
My eyes opened up to the many ways I could train legs. I was excited but apprehensive.
I've always quite liked my legs, but you know that being called "chicken legs" was never really much of a compliment, so began my determination to swap my "chicken legs" for legs not so much chicken-like, but defined and sculpted (I don't like the word toned)
I never ever thought that I could lift much weight, but over the year I've been training, I have found increased lifting power and strength that I never knew I possessed!
My training for my legs normally consists of (in order with four sets of around eight reps):
- squats with dumbbells/ barbell
- leg press
- single leg squats with dumbbell (or for balance than anything else) or walking lunges with dumbbells
- bunny hops (for a tiny bit of cardio)
- calf raises with dumbbell in each hand
My routine has pretty much stayed consistent but I have tweaked it every so often, because even the most determined weight lifters suffer from the inevitable boredom that occurs doing the same leg routine every week for three months, for example.
I actually remember when I first attempted to do a single- leg squat, oh my, I could just about manage one rep on each leg, but I am proud to say that this has now increased to double figures and it's probably my favourite leg exercise!
Every couple of weeks, the pin moves further down on the leg press machine, I am picking up heavier dumbbells and I am doing more reps on other exercises and I'm secretly happy. After all, it's proof that I am making progress and for a small woman, I can lift heavier than I ever thought.
I hope this post encourages and helps you a little bit if you're trying to train your legs. Leave any comments or questions below and I'll get back to you soon.
Next blog post will probably be about HIIT or debunking the myth about women and the bulk up!
Showing posts with label weights. Show all posts
Showing posts with label weights. Show all posts
Monday, March 26, 2012
Wednesday, March 14, 2012
Kettlebells and You
Kettlebells have been around for a while now. But sadly, I haven't had a chance to use them until recently.
I've been going to the gym at work for over two years and I'm also a member of my local gym, and eerily they have both started to stock kettlebells within weeks of each other, which is amazing news for me!
I attend a kettlebell class every Saturday and let's just say that I'm not much of a class person. In fact, I prefer to work out solo or with a training partner, but there is something about this class that keeps me going back!
When using a kettlebell, you can execute the same exercises you can do with dumbbells, plus many more that involve swinging, pushing, and balancing the bell. The difference between dumbbells and kettlebells, is that with kettlebells, you work out fast, whereas with weight-training the movements are slow and steady. Kettlebells give you an all-over body workout. You won't really build muscle but they are a great cardio workout, which is great for me, as the only cardio I do is shopping.
If you have kettlebells in your gym, try them out! I recommend starting off with a light weight first so you can learn correct technique and posture (my instructor always reminds us to use our hips!)
Kettlebells take a little bit of practice and getting used to, but you'll soon get into the swing of it!
[image source]
I've been going to the gym at work for over two years and I'm also a member of my local gym, and eerily they have both started to stock kettlebells within weeks of each other, which is amazing news for me!
I attend a kettlebell class every Saturday and let's just say that I'm not much of a class person. In fact, I prefer to work out solo or with a training partner, but there is something about this class that keeps me going back!
When using a kettlebell, you can execute the same exercises you can do with dumbbells, plus many more that involve swinging, pushing, and balancing the bell. The difference between dumbbells and kettlebells, is that with kettlebells, you work out fast, whereas with weight-training the movements are slow and steady. Kettlebells give you an all-over body workout. You won't really build muscle but they are a great cardio workout, which is great for me, as the only cardio I do is shopping.
If you have kettlebells in your gym, try them out! I recommend starting off with a light weight first so you can learn correct technique and posture (my instructor always reminds us to use our hips!)
Kettlebells take a little bit of practice and getting used to, but you'll soon get into the swing of it!
[image source]
Tuesday, February 28, 2012
Cardio vs Weights
There are two types of exercise; cardiovascular (cardio) and weight training.
Exercises that are cardio focused include the cross-trainer, bike and treadmill.
Weight training, also known as strength/ resistance training improves muscular strength through the use of free weights, machines or your own body weight.
Which one is best for you? Well, that depends on what you are trying to achieve. If your goal is initially weight loss, you should do cardio. But if you want to increase your strength and build muscle, use weights.
If you want to incorporate both cardio and weights into your workout session, use weights first before moving onto the cardio machines. This method will fatigue your muscles, so that when you start the cardio, your body will burn fat instead of muscle.
Exercises that are cardio focused include the cross-trainer, bike and treadmill.
Weight training, also known as strength/ resistance training improves muscular strength through the use of free weights, machines or your own body weight.
Which one is best for you? Well, that depends on what you are trying to achieve. If your goal is initially weight loss, you should do cardio. But if you want to increase your strength and build muscle, use weights.
If you want to incorporate both cardio and weights into your workout session, use weights first before moving onto the cardio machines. This method will fatigue your muscles, so that when you start the cardio, your body will burn fat instead of muscle.
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