What a Pain in the Ankle

For the past two weeks, I have not been exercising as I should. This may not come as a shock, because most of us took a break for the holidays. However, my absence from the exercise world was not one of choice; it was one of necessity. Stupid here, got himself injured while working out.

I woke up on a Tuesday with a sore ankle and instead of just foregoing my inverted leg pulls, I went ahead and did them anyway (this particular exercise puts a great deal of strain on the foot and ankle). All went well until later in the day when my ankle got worse and worse. By dinner time, I was back on my crutches and by the next day, I could barely put any weight on my foot. I spent my New Year's Day in bed with my foot propped-up on a pillow. As of this writing, I am able to walk around again, albeit with the use of a cane, but still able to get around.

I wasn't going to mention this at all, but I feel that there may be someone out there who can learn from my stupid mistake. You see, I got over-zealous and did not listen to what my body was telling me. Yes, I usually have pain when I am working out, but it is a muscle pain, which is normal. This pain was not an exercise-related pain. This was a "something-is-not-right-don't-push-your-luck kind of pain." (have I used the word "pain" enough?) Well, I pushed my luck and I paid the price. Moral of the story: Listen to your body and pay attention to what it is telling you. I am hoping by the end of this week to be able start working myself back into an exercise routine, which will be my topic for next time.

No Pain, No Gain

Due to the craziness of the Thanksgiving week, I had to refrain from doing my regular exercises. Instead, I spent my time cleaning from the tops of the cabinets to the floor under the oven. I even spent some time vacuuming the dust from the air intake under the refrigerator. Needless to say, I had little time to workout.

So on Monday, after missing almost a week, I began the ominous task of beginning anew. (I really like the way that sounds...beginning anew). Anyway, I began my workout and right away it felt as if I had been gone for a month, rather than only a few days; it was harder to do the same number of repetitions and sets that I usually did. It was harder, but I labored on and completed my torture. On Tuesday, stiff and sore, I worked a different set of muscles, with the same result...stiff and sore.

Nevertheless, I mounted my Total Gym and worked through the initial pain and continued my workout. When it comes to exercising, I am a believer in the adage, "no pain, no gain." But I feel that I should define what I mean by "pain". The pain I am referring to is the general soreness and aches you get when you work a muscle; as opposed to the sharp pain you may feel when you actually hurt a muscle. Believe me, I can tell the difference. When I first began to exercise my legs, I went a little overboard and actually felt sharp, stabbing pain in my thigh muscles. Even I knew what I had done and I let those muscles completely heal, before I resumed exercising them (at a reduced level).

By next week, I should be back at my former level. This means that I need to be looking at either increasing my workouts or finding a new series of exercises to perform. Since I am not a movie star with access to a personal trainer, I will most likely start experimenting and find out what works the best.

Yes, that is Koko surveying his handiwork on our sofa.

My Total Gym and Me:Part-2

As you can see from the picture, the gym consists of two frames that are attached to each other. One frame holds the bench, which slides up and down on rollers. The other frame acts as the incline and allows you to raise and lower the bench. The Total Gym also includes other attachments that are used for a variety of exercises: a Pilate's Bar(the U-shaped bar at the base), which can be used for...Pilate's, but can also be used for Lunges and reverse pull-ups, Dip Bars, a Press-Up Bar (not shown), Leg Pulley Accessory (not shown,but attaches at the top of the vertical column), a Wing Accessory, and a Weight Bar, which can be used to attach additional weights for added resistance (up to 75 pounds).

Length:
folded...51"
in use...94"

Height:
folded...10"
in use...44-1/2"

Width:
With Weight Bar... 24"
Without Weight Bar... 16-1/2"

Weight:
Unit Weight...69lbs.
Max User Weight...275
Max Additional Weight...75
Total Weight...350

As you can see, the Total Gym 1700 can be folded when not in use, which is a great
space-saver for small residences.

** These observations are written based on my usage of the machine at 4-5 times a week for just over 13 months.


The Bench:

As mentioned, he bench slides up and down on the lower frame. It can be used either with or without the pulley/cable attached. So far, I have had no problems with the bench or the rollers. I have had to lubricate the rollers recently, but other than that, just a general weekly wipe-down will keep the bench rolling smoothly. To lubricate the rollers, it is suggested by the manufacturer to use machine oil. Cables:

OK, here is where I ran into some problems. After about 8 months of use, I noticed
that the outer, protective coating on the steel cables was started to crack. Although, this would cause no problems with the integrity of the cables, I did not wish to take any chances. This is when I discovered the Total Gym does not support its older models. However,after a great deal of searching, I was able to find a company,Huck Products which supplies ALL the items (at a higher quality) you may ever need. It supplies cables, rollers, benches, ropes, pulleys, hardware, etc. I purchased the replacement cables and have been using them ever since with no difficulties.

Rope/pulley and Foot Harness:

This is used for a variety of exercises that target the leg, thighs, buttocks, and the lower back. I have used this attachment for several months. However, as of last month the stitching on the foot harness has been tearing away. I will also need to
replace this before I can continue with these set of exercises.

Dip Bars and Pull-up Bars:

I have had no problems with these attachments.

Leg attachment:

The only problem I have had with this attachment, is the padding has just
recently started to tear.

All in all, I have been very happy with my Total Gym 1700. The problems I have mentioned have occurred after extensive use over a long period of time. The results I have obtained through the exercises has been phenomenal. If used as described, 3-4 times a week for 20 minutes a day, you WILL see results within the 6-week time period.

The Total Gym 1700 comes with all the accessories mentioned above and also includes a workout DVD (which did not work on our DVD player or computer), a workout manual, which illustrates the various exercises you can do, and a convenient workout Flip Chart, which can be mounted on the gym itself.

If you are a serious weight lifter, than this system is not for you. You would be better-off looking into a BowFlex. However, if you are just a person wishing to supplement their cardio workout with strength training, I would highly recommend this system.


Where to get...

If you decide that you want all the bells and whistles...




Now, if you just want to work your upper body, then here is something that I have been using for the past several months. It's called the Iron Gym.

As you might be able to tell from the photo, it fits in your doorway and you use if to do pull-ups and chin-ups (you can also get a great ab workout using it). Just be sure to measure your doorway, to make sure that it will fit. As I said, I have been using it for several months, along with the Total Gym, and the results have been fantastic.

I hope this answers any questions you may have about my Total Gym. As I said before, I have been using this system for over 13 months now and the results have been outstanding. However, you will only get out of the system, what you put into it. If you are faithful and exercise on a regular basis, you WILL see the results. If, however, you decide to give-up on your exercise regime, than I have to say that you just purchased an expensive clothes rack.

Good luck and I hope that I have given you the information you need to make an educated decision. If you have any further questions or require additional information, please leave a comment and I will get back to you.

See also...My Total Gym and Me:Part-1

My Total Gym and Me:Part-1

As you may know, one of the pieces of equipment I use in my exercise routine is the Total Gym. Well, over the course of a few months, I have had several people (OK, 3 people) ask whether it really works. So, in response to those "several" comments I will, over the course of the next few days, give you my review of the Total Gym.

When I first started seeing the commercials for the Total Gym, I didn't think it would work. I mean, you lay down on a bench and use pulleys to slide up and down on a frame. Gee, how tough is that? Yes, you can increase the height of the bench, but I didn't think it would give you enough resistance to do any good. Now, during this time I was looking into purchasing a BowFlex; I was looking very seriously, that is until I saw the price...$1,900 to start. Since I do not have that type of money lying around (hence all the little ads on my site), I needed to look elsewhere. What I needed was something that I could use; something that would work; something that was cheap.

I checked-out the official Total Gym site and I noticed that they wanted over $700 for one of their models. Naturally, this caused me to look around elsewhere and I soon discovered that Amazon sold an older model for much less. This is why I purchased my Total Gym 1700 through Amazon. I later learned that Total Gym does not support its older models, but I will talk about that later.
So, I purchased my gym and a week or so later, it arrived and the fun began.
I got the gym inside and opened the box. After reading the instructions (yes, I know I lost several Man Points for reading the instructions), I set it up and just had to try it. From the lowest setting, I tried an arm pullover. I didn't expect it would take much effort to do the exercises...boy was I wrong. I couldn't believe how tired I got after just a few reps (at this time I was a total couch potato). Then and there, I decided that I had made a good purchase. No, it wasn't my coveted BowFlex,
but it would do.


See also:My Total Gym and Me:Part-2

** These observations are written based on my usage of the machine at 4-5 times a week for just over 13 months...

I Can't Stomach This: Part-Three

I am bringing this up for the simple fact that, I perform all these abdominal-intensive exercises and I have no problems. In fact, I get a great tingle feeling as I am doing them. Yet, I wash my hair and I’m out of commission for a week. This is what I don’t understand. Do you use a different set of muscles when arching your back (another exercise I do, but my stomach is fully supported) as opposed to crunches, etc? Anyway, that’s where it stands for me. If I put a positive spin on this, you can say that it happened at the perfect time.

In order to prevent a possible plateau every 6 weeks or so, I take a week and relax. Yes, it came at the right time, but I really didn’t want to take THIS week off. Oh well, time to go. Have a good week everyone.

I Can't Stomach This: Part-Two

The thing that really confuses me (and it doesn’t take much these days) is the fact that I am constantly working my stomach muscles during my exercise routines. I mean I do the usual abdominal crunches and sit-ups, but I also do twists, pullovers, and crossovers. OK, for those who don’t have an idea of what I am talking about, let me explain: when I am working on the Total Gym, I am on a sliding bench that is attached by cables to handles you use during the routines. The Twist: sit straight on the top of the bench and grab both handles let the tension out of the cables by twisting you body towards the front of the machine (this is the resting position). You then use your stomach and back muscles to pull your arms towards the front of your body, until you are facing forward. Release and repeat. When finished with your set, you switch sides.

Pullover: Lay on your back on the bench with your arms fully extended while holding the pulley handles. While keeping your arms straight, you pull the handles over your head until your arms are by your sides. While doing this, you perform an abdominal crunch. You can actually feel the tingles in your stomach as you do this exercise. Crossover: Start in same position as the Pullover and using one arm at a time; keep it straight and pull it to the opposite side of your body. Again, performing an abdominal crunch.

I am bringing this up for the simple fact that...

Next Time: The conclusion.

Why You Need to Add Strength Training to Your Workout

Don't you just love counting calories? I know, I hate it too, but it is an important part of any lifestyle devoted to staying fit. Dieting is only part of the equation when trying to lose weight. You must also adhere to some sort of exercise program, which includes both weight training and cardio workouts. Why must I do both? Well, you CAN get away with doing only one or the other, but if you REALLY want to lose weight, and lose it quickly, you need to include both in your weight loss regimen.

Remember when you were in the fifth grade and you started doing word problems in math? Do you recall the problem: which weighed more, a pound of feathers or a pound of iron? The answer is that they both weigh the same. Yes, it's a trick question , but one that I bring up for a reason. There is another trick question on the fitness horizon which deals with muscle and fat. Which weighs more, a pound of muscle or a pound of fat? Well, the answer is the same as in the feather and iron question, they both weigh the same. This question should address density, not weight.
A pound of muscle is much more dense then a pound of fat. This means that it takes up less space, is much more concentrated in the space it occupies, and it looks better. For example, if you take 5 pounds of fat and 5 pounds of muscle and place them side by side, you will notice that the fat, as compared to the muscle, takes up a great deal of space. Imagine this on your body. That extra 5 pounds of fat could easily add 1-2 inches, if not more, to your waistline.

Now, I brought all this up to help explain a point. It takes your body more energy to maintain your muscle mass, than it does fat mass. Why is this important? When your body expends energy, we call that CALORIES. This means that the more muscle mass you have, the more calories you will burn.

As you begin your weight training routine, you will begin to lose fat but you will also begin to build muscle. As you weigh yourself, you will start to notice that some days you have actually gained weight. Don't be alarmed, this is only natural. Yes, you will be losing fat, but you will also be gaining muscle mass. This extra muscle mass will not only look good on you, but it will also help to burn even more calories to help you get rid of the fat. My advice, start with the two largest muscle masses: the legs (quadriceps) and the upper back (trapezius).

The magic number is 3500. That is the number of calories that you need to burn in order to lose 1 pound. This is done by using a combination of REDUCING your caloric intake and INCREASING the amount of calories you expend each day. Since the body uses more calories to maintain your muscle mass, you will continue to expend calories hours after your workout has finished. After all, isn't that the goal anyway?

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