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Truly Huge Fitness Tips
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Fitness Tips For 11/17/2004
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The Weights -vs- Aerobics Controversy
by Bill Whedon
It's another case of people wandering around with blinkered vision,
touting that which they see as the One And Only Way, the Holy
Grail of Fitness. Aerobics classes with "toning" sessions, using
tiny, ineffective weights. Weight-lifting advocates telling all
and sundry that trips to the Aerobics Room will create the dreaded
"free radicals", burn up muscle tissue... it's all just too bizarre!
Add to that the "infomercials", complete with "World Famous Personal
Trainer (insert name)", selling us "The Four Minute Workout!!", and
separating the wheat from the chaff, almost becomes an exercise in
futility. Whom do you believe?
Believe This --
Exercise is a Good Thing. Aerobic exercise improves the
cardiopulmonary system and the "endurance" muscle in the body. It
increases the metabolism, both while being performed, and for some
period of time afterward, which causes the body to use more "fuel",
some of which is going to be fat. Weight training improves the
"strength" muscles in the body. It also increases metabolism during
and after the exercise, and as an added bonus, increases LBM (Lean Body
Mass), adding muscle tissue which is metabolically active, and which
uses up those pesky kilocalories even when at rest!
Exercise has Negative Aspects, too. Actually, any sort of exercise at
all will cause the body to create free radicals -- it's a fact of
biochemistry. It's also why just about everyone in the health and
fitness industries (along with much of the medical community) will point
you to antioxidants such as vitamins C and E, and foods containing beta
carotene, as a regular part of your diet.
The thing to remember, amidst all the confusion, is that there is a lot of
half-truth, and text-out-of-context out there. People find one thing
which works for them, and believe that it will work for everyone. Or
they'll jump on a bandwagon and demonize any method which doesn't match,
precisely, their narrow view of exercise. It is best, therefore, to
spend some serious time finding all the information we can, from several
sources, (preferably sources with no axe to grind, or profit to make
from supplying information), and to make our own genuinely informed
decisions, based on real knowledge, rather than opinion, advertising,
and innuendo.
Why Do We Exercise?
Pick a reason, and you'll find someone who exercises for that reason.
Looking better, feeling better, being able to perform better at some
sport, just for fun -- there are lots of possibilities. But the
ultimate result of all of that exercise, should be a healthier you!
So, What Should We Do?
There really isn't a single specific answer to that question, which
fits everyone. The best general-purpose plan I can give you here,
goes something like:
1. Do some aerobic work 3 to 4 times a week, for about 20 to 30
minutes per session (not including warmup and cooldown); make it
something you really enjoy -- not something you'll consider a chore.
Exercise only works if you keep it up!
2. Go lift some serious weight twice a week, concentrating on
hitting every major muscle group. This need not take more than 30
minutes per session, if you're doing single-set, low-rep-to-fatigue
(or failure) routines. See a Certified Personal Trainer for more
information on HIT (High Intensity Training) methods. If you
enjoy living in the gym, of course, you can go on and do pyramids
and ad infinitum reps; just don't expect those methods to work a
any better than HIT for simply adding mass -- they won't.
3. Eat properly, and frequently (5 or 6 small meals a day,
rather than 2 or 3 large meals).
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Ideas For Building Your Own Equipment
by Bill Whedon
Build Your Own Body Bar
Actually, it's pretty easy. All you need is some "hot-rolled" steel
bar, which you can get from a local metal shop. A 10 lb bar is made
from 1 inch hot-rolled round, 4 feet long. A 14 lb bar uses 1-1/8
inch diameter bar. You get 1 inch crutch tips and lengths of foam
pipe insulation at the hardware store, plus some colored cloth tape
to bind the ends. Have a friendly local metal shop cut the steel
for you, or you may be able to buy it ready-cut at a steel jobber.
It costs about $5 per bar, all parts together, cutting cost not
included.
Use the table below to determine the diameter of steel bar you
need to use for the weight you desire.
To make the bar, you slip a crutch tip on one end of the piece of
round steel you chose, then slide on the (tubular) pipe insulation,
and cut it off about 3/4" below the other end, exposing a bit of
the bar so you may then slip on the other crutch tip. Use the
cloth tape to bind the ends of the insulation so it "grips" a bit,
and you're done!
Pound weights for hot-rolled round steel bar diameters - all
lengths 4 feet (divide weights by 2.2 for kilograms)
3/4" -- 6#
1" -- 10.6#
1-1/8" -- 14.3#
1-1/4" -- 16#
1-1/2" -- 24#
These weights are approximate.
Again, you can get the steel cut by any reasonably complete metal
shop. If you buy the steel in 20 foot lengths, you'll get a better
price. If you can, have the shop buy and cut it for you, as they
can often get a better price by including it in one of their
regular orders from a steel supplier. I paid an average of $3.50
each for the raw steel 4-foot pieces.
The pipe insulation I could find won't fit anything bigger than
1-1/8" without splitting, but you can get plain 1/8" thick foam
sheet at a hobby shop, and glue and bind it on with tennis racket
handle wrapping, for the larger sizes. You may be able to find
other I.D. (Inside Diameter) of the foam tube pipe insulation at
a plumbing supply shop.
Build Your Own Power Step
2 pieces of 2 X 6 X 39"
2 pieces of 2 X 6 X 12"
1 piece of 5/8" CDX plywood, 39" x 15"
12 3-1/2" #10 decking screws
20 1-1/2" #6 or #8 drywall screws
Scrap carpet to cover
Carpet tacks, or hammer-tacker and 5/8" staples
Assemble a simple 39" X 15" box, using the decking screws to hold
the 2x6 members together, and the drywall screws to hold the
plywood on top. Sand off the edges to a rounded profile (prevents
cutting the carpet up if you step on an edge). Cut and fit the
carpet to cover, and tack it down. This makes a 6" (approx) step.
For an 8", use 2 X 8, and for a 4", use 2 X 4 instead of the 2 X 6.
You may wish to add some additional bracing, in the form of more
2 X 6, but remember that the step should absorb some of the energy
with a little "bounce". If you need more rigidity to the top, you
might consider going to 3/4" plywood, instead of bracing.
Build Your Own Complete Home Gym
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Perform over 10 exercises, bench press, squat, T- bar row,
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extensions, standing cable flyes, partial lifts, cable
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chins, cable bicep curls, bent over cable laterals, incline
bench press, and more.
Safety bars eliminate need for spotter, ALL MATERIALS can
be obtained from your local lumber yard and industrial
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