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Blog / Strength

Free weights versus machines? Which is better?

John Ziegler: Personal Trainer and Fitness Coach at Fitness Together Cold Spring Hills Sep 3, 2015 Strength

I have been hearing this argument in gyms for years. There are pros and cons to both depending on the client and fitness trainers. Machines can be helpful for those clients that are new to exercise or may be suffering from an injury. They are easier to teach, they require less balance and coordination. Machines give the client a chance to focus on the movement...

Muscle Soreness Explained

Jul 15, 2015 Strength

Muscle soreness following a workout (from 12 to 48 hours later) is very different than the soreness one feels during a workout. The "burn" of an excess of lactic acid in the body fades away as the body recovers from an intense anabolic workout and oxygen levels return to normal. Delayed Onset Muscle Soreness (DOMS) is a completely different story. DOMS is...

How much weight should I lift?

John Ziegler: Fitness Coach at Fitness Together Cold Spring Hills Jun 25, 2015 Strength

"Low weight higher reps". " I don't want to get bulky". "I just want to tone". These are some of the most common statements I have heard in my 20 years in the fitness industry. These are also some of the biggest myths and misconceptions I have heard in fitness.  There is no "how much weight" answer”. ...

One Huge Reason Women Should Lift Heavier Weight

Angela Florio-Lojko: Fitness Coach at Fitness Together Cold Spring Hills Jun 17, 2015 Strength

When it comes to exercise, I’m all for people doing what they enjoy and what works for them. This undoubtedly means that some women will never lift progressively heavier weights-they’ll always stick to the tiny pretty pink dumbbell’s that weigh less than their purse. So, do I think strength training with a focus on getting stronger and improving performance...

Lifting for Mass Versus Strength

Nov 26, 2013 Strength

Lifting weights and strength training aren’t relegated to the world of body building alone. In fact, many pros recommend including weight training in your regular fitness routine for a variety of reasons. In addition to the added cardiovascular benefits and toning, lifting weights can also help individuals live and move more comfortably in their day-to-day lives. Weight...

Lock It and Pop It

Mar 8, 2013 Strength

When lifting weights or performing resistance based exercise, you often need to fully extend a leg or arm to complete a particular motion. Unfortunately, that leads many participants to extend the limb in such a way that it locks the elbow or knee joint. This may feel natural in some cases, but it can be incredibly dangerous. Under the added pressure of weights or resistance...

Help for Muscle Soreness

Jun 17, 2010 Strength

Even those of us who are in top physical shape may still have to deal with muscle soreness from time to time. For years this soreness was attributed to a buildup of lactic acid, a muscle by-product. A common remedy was a good hot soak in a tub with a variety of mineral salts or baking soda, which was believed to leach the acid out and relieve the pain. However, we know now that...

Adding Fitness To Your Day

May 18, 2010 Strength

Your personal trainer might give you some homework for between workouts, but there are also a number of things that you can do to make sure that you're making the most of each day.  After all, as wonderful as it would be to employ somebody to help you remain mindful about exercise opportunities and posture, sometimes you're just on your own.  Here are a few examples...

Build and Repair Muscles with Protein

May 4, 2010 Strength

Most nutritionists will recommend three eight ounce (aproximately one cup) portions of protein foods every day. Meats are a prime source of protein and the ones to eat are those that are 95 percent lean. Some choices are white chicken or turkey breasts, egg whites, fish and shell fish.   If you prefer a vegetarian choice for your proteins choose beans and legumes...

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