Fresh Air and Free Weights

I didn't get in nearly enough strength training last week.  Some unforeseen circumstances cropped up that kept me out of the gym.  I only got in two exercise sessions last week.  Looking at my calendar, time in the gym will be sporadic in the early part of this week, but I should be able to make up for it towards the end of the week.

Knowing that my exercising would be inconsistent, I've been watching my food intake.  I've been planning more of my meals, particularly breakfast and lunch.

As I mentioned before, I’m getting most of my cardio outside of the gym during the summer months.  For instance, this weekend, I took time away from a picnic that I was attending and spent some time walking a newly mown path, through one of the local parks.  I also spent an enjoyable evening Latin dancing and then danced some more at an event the next afternoon.

Last week, I had my annual check-up.  My biometrics were all good.  I got kudos from my doctor for sticking with my program over the year since my last visit.  He also supported my decision to cut back on using the scale, stating that gaining lean muscle and reducing fat was a much better measure of fitness.

I came across another fitness article that I wanted to share.  In the article, “Fitness Crazed,” the author writes about trying various types of exercise, with little success, until he started consistently using free weights.  In my own experience I've found that I make my best gains with free weights.  Free weights engage the stabilizing muscles, as well as the main muscle group that I’m focusing on.  They provide a greater range of motion and force me to concentrate in a way that machines don’t.  I use both machines and free weights in my routines, but the best pump almost always comes from the free weights.

Fitness Crazed
New York Times
Daniel Duane
May 24, 2014

“I went to the gym and, per Mr. Rippetoe’s instructions, did three sets of five reps in the squat, dead lift and standing press. Then I went home and drank milk. Two days later, I did three sets of five in the squat and the bench press. I repeated this basic pattern, alternating the dead lift with the power clean, for a year, adding a little more weight to the bar in every lift, during every session.

Now for the astonishing part: It worked. I was able to lift a tiny bit more every single time.”

That’s it for now.  See you next week!