Exercise

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Weekly

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Feb 6, 2005
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How many "sets/reps" of 10 is considered an average workout?

Today I did my arms, chest and stomach 30 times each or 3 sets. If I did that 4 times a week would I tone up a little?

How do the "nautilus" machines compare to free weights?


Also, I hurt my knee a little using the treadmill with a bit of an incline, is this machine a safe replacement for walking outdoors?
 
Weekly said:
How many "sets/reps" of 10 is considered an average workout?

Today I did my arms, chest and stomach 30 times each or 3 sets. If I did that 4 times a week would I tone up a little?

How do the "nautilus" machines compare to free weights?


Also, I hurt my knee a little using the walker/treadmill with a bit of an incline, is this machine safe?
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Diet and exercise will prolong your life, not one second. But makes it better to live. Question is are you working out to loose weigh, build mussle, tone your body or become a mussle head? All depends on what you want. Then how much and what type becomes clear.
 
I'm not a fan of running (too hard on the joints) I prefer swimming or biking for cardio workouts. I like swimming the best because depending on the stroke that you choose you can work different body parts, easy on the joints and sometimes there will be a cute lady swimming past you. :)

As for getting toned I think the idea is using lower weights, more reps. But toning also has to do with diet. You'll never see the results if its masked behind a layer of fat.... no need to go on some sort of weird voodoo diet. Just eating sensibly, smaller portions but more meals throughout the day, avoid high sugar or fat containing foods.
 
As for nautilus vs free weights.....

Machines are good for helping you master the correct form but free weights gives a better work out. I find machines have sweet spots for lack of a better term. During certain parts of a repeated motion the machine really helps to work that muscle but during other parts due to the restrictions of pulleys and other mechanisms I feel I am not getting as good of a workout at that instance.

This phenomenon I don't experiece with free weights.

Be it free weights or machines I'm a firm believer in starting with a lower more managable weight that you can do slowly and carefully. Form and technique will help improve the effectiveness of your workouts drastically (e.g. people who curl properly by using only their arms and keeping the rest of the body still vs those who jerk their shoulders and or back to get the weight going).
 
papasmerf said:
Diet and exercise will prolong your life, not one second. But makes it better to live. Question is are you working out to loose weigh, build mussle, tone your body or become a mussle head? All depends on what you want. Then how much and what type becomes clear.
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My goal is to stay healthy and tone up a bit.

I have some discipline, my eating habits are ok, still rely on carbs (bread, pasta..) a bit much because I'm not a great cook. I try to eat fruits and veggies, lots of tofu products like Yves (watch the sodium). I was walking a few KMs a day 5 or 6 times a week before I joined the gym. I'm watching to see what others do but have to improve my technique in the gym. I don't want to get a personal trainer, partly for cost reasons, until I have a better understanding of the equipement. The Y has people who can show you the basics. I've always felt it's more important to exercise properly rather than for hours at a time; a technically sound 30 minute workout is better than a hour hapazardly.
 
Weekly said:
My goal is to stay healthy and tone up a bit.

I have some discipline, my eating habits are ok, still rely on carbs (bread, pasta..) a bit much because I'm not a great cook. I try to eat fruits and veggies, lots of tofu products like Yves (watch the sodium). I was walking a few KMs a day 5 or 6 times a week before I joined the gym. I'm watching to see what others do but have to improve my technique in the gym. I don't want to get a personal trainer, partly for cost reasons, until I have a better understanding of the equipement. The Y has people who can show you the basics. I've always felt it's more important to exercise properly rather than for hours at a time; a technically sound 30 minute workout is better than a hour hapazardly.
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Sounds like you have a good grasp. Because you are using a gym any machine used properly will help. Use light weight and high reps to tone and define.
 
Oh yeah the other thing to mention but it sounds like you were planning on doing that anyways was give the muscles a break. So if you do biceps on one day rest them the next day.

Others say that when organizing the excercises on any given day start with the more central muscles and work to the extremities (eg. back/chest, shoulders, biceps/triceps, forearms). Don't know if there is any validity to this one but it is something that I'm toying with.
 
Yep. It depends what you're trying to do. Larger weights and lower reps (6-8) are generally better for building mass. Lower weights and higher reps (10-15) are usually better for building tone. For the bigger boday parts (i.e. chest, shoulders) I'll usually do sets of 5-6. For smaller body parts (i.e. biceps, triceps), I'll usually only do 3-4 sets. Nautilus machines are generally better for toning. Free weights are better for building size. I never work out for more then 1-1.5 hours. If you're trying to gain weight, get some supplements or protein drink. If you're trying to lose weight, do more cardio, diet and get a slimming supplement.
 
If you can manage 30 reps your weight is too low. 15 is about the max I would go. But, you will build muscles faster if you push yourselves on a weekly basis ie, on the nautilus add 10 pounds per week.

Don't just concentrate on arms and chest. Nautilus is great for exercising muscles you never thought you had, ie, butt and inner thigh muscles. This will give you an all around firmer body.

Running by far is still the best calorie burner. treadmills are usually softer than running outside. try running without incline to start between 5 and 6 mph. If you still have impact pain try a spin class, it's wicket.

Don't forget situps, you can add a weight on your chest if you really want to go for the six pack.

It may take 3-4 months before your body kicks in, but then you should see results.
 
Definetly do the free weights. You hit more muscle fibres because you have to balance the weights as opposed to nautilus. I only use nautilus for tricky leg muscle exercises. Also, don't be deceived by nautilus weight. You can do a bench press on nautilus at say 100lbs and this would only translate into 60lbs on free weight bench press. This is mainly due to the poundage on free weight bars.
 
My knees prevented me from long distance walks and runs that I once enjoyed. I thought it was age until I changed to a proper well-fitted running shoe. I now resume long walks and runs, deprived myself of many years. The money wasted on Ortho, pads, pricey name brand shoes barely helped.
Meister said:
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Don't forget situps, you can add a weight on your chest if you really want to go for the six pack.

It may take 3-4 months before your body kicks in, but then you should see results.
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I'm no working nut, prefer playing sports instead. A therapist friend suggests I do sit-ups to strength back from annual back problems. After few short weeks of daily 30-50 situps, now sport a mini-6.

Good luck.
 
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Weekly said:
How do the "nautilus" machines compare to free weights?
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I've been using the Bowflex for about a year and a half, but I was using free weights before. I assume a nautilus machine is just the replica of the bowflex, meaning that you are talking about power rods. If all you want is to get toned than a nautlilus machine is far superior IMO to free weights. You get toned alot faster since its resistance training where you are working a lot more muscle groups appose to target training. The downside however is if later on you deicide you would rather get "big" than "ripped", free weights all the way!!

Weekly said:
Also, I hurt my knee a little using the treadmill with a bit of an incline, is this machine a safe replacement for walking outdoors?
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Running outdoors is far better when it comes to a cardio workout simply because when you use a treadmill you tend to cheat a lot i.e. holding onto the sides, leaning forward to rest your upper body.If your knees hurt I say just lower the treadmill so that its a level ground. I run on the treadmill 3-4 times a week just before a workout or a MMA (mixed martial arts) training session to build up my heart rate.

If you are really serious about getting in shape I suggest you buy Arnold's (sorry can't spell his last name, but you know who I'm talking about) bodybuilding book. Figure out which body type you have and follow his guidelines and tips.
 
Weekly said:
How many "sets/reps" of 10 is considered an average workout?

Today I did my arms, chest and stomach 30 times each or 3 sets. If I did that 4 times a week would I tone up a little?

How do the "nautilus" machines compare to free weights?


Also, I hurt my knee a little using the treadmill with a bit of an incline, is this machine a safe replacement for walking outdoors?
Click to expand...


I vary my reps ., some sets I do lighter 12-15 reps then I might throw in a heavier set of 8 reps. You need to alternate your workouts. I like free weights but also use Hammer strength machines. Also try squats with free weight , go light to start , it's a great exercise. The libraries have muscle mags you can borrow to show a variety of exercises ,
 
Weekly said:
How many "sets/reps" of 10 is considered an average workout?

Today I did my arms, chest and stomach 30 times each or 3 sets. If I did that 4 times a week would I tone up a little?

How do the "nautilus" machines compare to free weights?


Also, I hurt my knee a little using the treadmill with a bit of an incline, is this machine a safe replacement for walking outdoors?
Click to expand...

Man you sound like you are a mess. Anything you do may help, or it may kill you.

Get at it, man and good luck:)
 
Weekly said:
How many "sets/reps" of 10 is considered an average workout?

Today I did my arms, chest and stomach 30 times each or 3 sets. If I did that 4 times a week would I tone up a little?

How do the "nautilus" machines compare to free weights?


Also, I hurt my knee a little using the treadmill with a bit of an incline, is this machine a safe replacement for walking outdoors?
Click to expand...

I think 3 sets of 10 reps is just fine. I've been working out for over 25 years consistently, and do my workout about 3 times a week, with 3 sets of 8 - 12 reps for the main muscle groups, and complete the routine in 30 to 45 minutes. Once you get used to a routine, you can start to vary the specific exercises you do for each body part. You mentioned arms, chest and stomach, and I'm assuming you also did shoulders. I use a combination of machines and free weights, and both have their advantages. Experiment a bit, and decide what's best for YOU. Re the treadmill problem, you could try one of the elliptical machines, at a modest incline, and you may find it easier on your knees.
 
Wow, I never realized how many personal trainers are here on TERB. In all honestly I actually am a Personal Trainer and the first thing you have to realize is that each person is different.

We don't know Weekly's age, injury background, past workout experience and so on. My recomendation is go see a Personal Trainer and they will give you the advice that you need. If you can afford this hobby the investment in a trainer would be easily affordable and well worth the $.
 
Shit man, hire a personal trainer for a month. Cost about $50-60 a session. End of the month you will have enough knowledge to handle most machines or free weights in any gym.
 
great bear said:
Shit man, hire a personal trainer for a month. Cost about $50-60 a session. End of the month you will have enough knowledge to handle most machines or free weights in any gym.
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Also, the personal trainer will be in great shape and have her pockets filled with $$$.

By the way, some of the PT's are also SP's.:p
 
Good to see you satart working out. You will appreciate the benefits almost immediately.

Firstly, I am a Certified Personal Trainer (CAN-FIT-PRO) and I feel I can give you a little insight. The certification I have is by-and-large a joke. Anyone can buy the study course and take a relatively simple two-part test and become certiifed. I guess this explains why every trainer these days is some skinny college kid. I, on the other hand have worked out for over 20 years (i'm 42) and am in better shape than any 20 year old I see.

Regarding your questions, I would stick to free weights for 95% of ALL strength exercises. Free weights encourage your bodies natural range of motion (ROM), reducing strain on your joints, ligaments and tendons. They also force your body to utilize more of the many tiny stabilizer muscles giving you a more efficient workout. The only machine I would recommend is a Lat Pulldown (for upper back) is this type of exercise is tough to replicate using freeweights.

I would recommend 2 or 3 sets per body part to begin with a target of 6-10 reps per set. If you can't do 6 the weight is too heavy, if you can comfortably do 10, increase the weight. As you get more advanced you can increase your sets to 4 or 5 and your reps from 2 or 3 (for maximum strength) to 25-30 (to totally fatigue the muscle). Vary your routines regularly and notice the resuts.

Good Luck and be patient. Results will happen.

Marcus Aurellis
what we do in life, echoes in eternity
 
One of the problems I've been having is being hungry and tending to over-eat after a workout. Perhaps this means I'm working out a little to hard.
 
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