This post follows a different approach than usual, and addresses some recent questions that I received from inquisitive readers:
Question: Is one form of resistance exercise, like kettle bells, better than another, say resistance machines?
Answer: No, not in and of itself. In other words, working out with 10 pound kettle bells won’t make you any stronger or leaner than training with a weight machine of the same resistance. However, weight training with free weights, whether they are dumbbells, kettle bells, or cement blocks for that matter, will cause increased stabilizer strength. To elaborate, doing a shoulder press on a shoulder press machine will only allow you to move in one plane of motion—up and down. On the other hand, free weights allows multiple planes of motion—you have to work to keep your dumbbells moving only up and down, and not side-to-side. This in turn causes you to engage more of your stabilizer muscle groups like your triceps and anterior deltoids. Both types have their place, however. For beginners, I prefer to start them on machines because they are safer and allow the exerciser to learn about his or her body and how it should feel when doing an exercise properly. But if you find yourself skipping workouts because going to a regular “gym” doesn’t appeal to you, and all your friends are doing a kettle ball workout, then by all means do whatever keeps you consistent. Also, changing your workout method every four to twelve weeks will not only keep your body progressing and improving, but it will help prevent boredom from setting in. Because ultimately a workout is only as good as the results that it achieves, and in order to achieve results, you need to actually do the workout regularly.
Question: Is it better to work out in the morning or the evening?
Answer: This is a personal preference. While many people like to workout first thing in the morning before breakfast, it’s difficult to achieve a maximum weight training workout without any food in your stomach. It’s one thing to run, swim, or do some other type of cardiovascular exercise on an empty stomach, but it’s another to lift weights. I find a person has maximum power if they eat something nutritious before weight training, however, your schedule may ultimately decide for you. I have seen all types of schedules work for different people. If you start work too early in the morning to fit in a workout, then try to hit the gym right after work. Many employers nowadays are also allowing their employees extra time to exercise on their lunch breaks, because ultimately healthy employees save a company money. However, if you deal with customers it may be difficult doing so if you look like you just finished a marathon. On the other hand, a lot of people have the best of intentions on exercising after work, only to find themselves coming up with a lot of excuses as to why they can’t. So my best advice to you is to experiment in order to figure out what works the best for you and your schedule. The important thing here again, is that you simple do it!
Melissa Allen, BS, CPT, CES is a certified personal trainer, corrective exercise specialist and Medifast health coach, is the owner of the Optimum Condition Corrective Exercise & Performance Center, located in El Cajon, in the East County of San Diego. We specialize in customized fitness training and corrective exercise for both recreational athletes and post-rehab clients, as well as guaranteed weight loss programs or your money back. You can schedule a free consultation to help you get started. Please visit her website at OptimumCondition.org.
