Weight Training, Routines and More

The Iron Game

December 8th, 2010 at 10:38 pm

Tis The Holiday Season! Don’t get stuck in a rut, try these aerobic alternatives….

Sometimes we feel like we’re stuck in a rut with getting bored with our regular aerobic routines.  Here’s how I solve getting out of that rut with a sound aerobic alternative to the traditional running on the treadmill, using the step climber or peddling on the stationary bike.  I do high volume reps, 16 to 25 reps per set and 5 to 6 sets of exercises such as seated cable rows.  Sumo deadlifts, with 2 sets of 30 reps, and squats, 2 sets of 20 reps or bench presses/and or inclines of 45 sets of 15 reps per set.  Stick with compound movements as these difficult exercises will tax your heart and lungs quicker!

Focus on using weights that are approximately 60% of the weight you can do for sets of 4 to 6 reps.  I have been using the seated cable row exercise and typically do 6 to 7 sets of 25 to 30 reps per set with the pin set at 140 to 160 lb.  Normal sets of 4 to 6, I usually handle 6 to 8 reps per set with the pin set at 250 to 270 lb.  So you must use lighter weights.  Talk about getting gassed and sucking wind!  It is an absolute blast and keep in mind that I do not completely stop using the traditional aerobic exercises.  Just for a change of pace I’ve incorporated the high volume seated rows into the aerobic phase of my work outs which means I spend less time peddling.  It’s been a rejuvenating change!  If you don’t have access to a seated cable row machine you can try the other recommended exercises above.  For the bench press and incline press it is absolutely vital that you use a spotter as you’ll need that person’s assistance in squeezing out those very tough reps!

Keep in mind that one of the values of weight training is that this activity raises your resting metabolic rate so the benefit is you will be burning more calories even while at rest.  Think of it this way, your body’s thermostat is set higher. Traditional aerobic exercise does not have this effect as it does not in and of itself increase your muscle mass.

So have at it and indulge in the holiday goodies and give my suggestions a try.  Think of it as a change of pace and embrace the challenge!

Christmas is a necessity. There has to be at least one day of the year to remind us that we’re here for something else besides ourselves.” ~Eric Sevareid

Merry Christmas and Holiday Blessings!

Gary Lillvis

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