Women: do any of you lift weights?

[supernova]

Do you do free weights or the nautilaus machines?

I'm curious what kinds of routines we do. I do some weight-lifting, but I have to be careful since I have MVP.

[Cobalt Violet]

1. I do mostly nautilaus but some free weights.

[Kipepeo]

2. Hey supernova

I taked about this brifely in the other thread...I used to do the beginners 2-day split routine on the site I linked: http://www.stumptuous.com/weights.html (click on workouts and then scroll to the bottom for the list).

I used to use a combination of weights and machines. I used the leg press machine instead of doing squats (even though she says squats are better) and I also used a machine for the calf raises.

For back hyperextensions (my absolute favorite exercise) I used the easier machine/thing she shows at the bottom of the page instead of using a bar.

For arms, the lat pulldowns were one of my favorite exercises and those are on a machine.

For everything else I used free weights.

What do you have to avoid, with MVP, if you don't mind me asking? Most of the ones I tried in the beginners routine weren't too strenuous and plus I took lots of breaks for resting...and it felt good to know you're *supposed* to take those breaks. :D

[supernova]

3. Hey Kipepeo, opnions vary

on what to do with MVP. It used to be they told you no weights, period. Only cardio for you. :P

But the last 7-8 years they have said, well some moderal weights are OK afterall.

Basically, what you want to avoid is over-stressing the heart by lifting something that's too heavy. It can further damage a damaged valve. I wouldn't want to do the super-slow method, for instance. But some weights are OK, especially if I work up slowly to heavier ones.

[Kipepeo]

14. OK, well the program I started on

is totally low on weight, which is why I kinda like it :P

Seriously, I am a weight wuss...which turns out not to be so bad when you learn that form and pacing and repetitions matter more than weight. Or so my SO always tells me, and he says not to look at the gym-rats lifting shitloads of weight and straining under it, but to lift just a little bit and do a lot of repetitions with it. I also (just because of my own anti-social nature) have to wear headphones and listen to air america radio or turn the gym TV to CNN while I'm there (thus pissing off countless bulky sports fans) because I can't deal with the whole gym atmosphere. ;)

So...let me know what you've been trying and i'll share with you as well. To be honest, I fell off the gym-boat a few months ago but I am trying to get back on. I ran yesterday...which is big for me. It kicked my ass and I only did like 20 minutes. Tomorrow I plan to start on arms again. Maybe I'll post in the daily routine thread I've been seeing.

:) K

[Lex]

10. Thank you so much for the link you provided!

I have it bookmarked and will basing some workouts on it.

Thanks again!

Lex

[Kipepeo]

15. cool

That site is great. It is the only reason I feel even somewhat comfortable at my mostly-fake-tanned-male gym.

:)

[mopinko]

4. i miss the machines at the y

i did mostly upper body at first, plus a good elliptical workout. i added some back work once i got stronger. i miss it.
i have a gazelle at home now. i just started tho. you are supposed to be able to work any muscle in your body with this thing.
still, i am thinking of getting a few free weights. my son has been bugging me for some.

[Zing Zing Zingbah]

5. I'd rather have free weights,

but I use the weight machine at my apartment complex's gym.

[H3Dakota]

6. Strictly free weights for me!

I started off with light dumbbells, but found that I had to progress so much, I got the kind where you can add/remove weights. I was running out of room for all the dumbbells! LOL

Now that I'm in a house, my fiance wanted a weight bench... and so we went & found one with a squat rack & row/lat pulldown attachment. So, I use that now too, along with the olympic bar for chest press, squats, etc. Much more difficult than those little ole dumbbells! LOL I have worked out on machines, but I don't like them much - give me my free weights anytime... he-he-he

[feminazi]

7. free weights, mainly because i work out at home

we're getting a gym at work in the spring, so that may change some. i've been doing weights fairly regularly for at least 15 years. gee, i didn't realize it had been that long.

i use weights 2-4 times a week depending on what schedule i'm on. i find i have to change things up every month or so or i get bored with the routine.

i also run (or i should say "plod"), use a stationary bike and do some yoga.

i think i'm fairly active for my age (53 going on 54, OMG!) and i swear that exercise is a BIG reason why i'm in very good health and plan on living forever.

[BamaGirl]

8. I prefer free weights

I have a weight machine that I use some, but not very often.

[Left Is Write]

9. Yes, I do. 90% of the time, I use free weights, but I also occasionally

use weight machines at the gym. That'll stop when my gym membership expires, and I will exclusively use free weights at home. I have a weight bench to assist with some exercises.

[meti57b]

11. free weights and weight machine.

Free weights for stability and weight machine ("home gym" type weight machine) to lift much heavier weights. I did gain weight from weight lifting but then I was overly thin to start with. Weight lifting definitely puts meat on your bones. I'm about the right size, now.

I lift every other day, 8 reps of the heaviest weight I can lift 8 times, upper body and lower body on the same day.

Here's a great website:

http://www.exrx.net/Lists/Directory.html

[Angry Girl]

12. free weights here - Core and Super Slow

What is MVP?

My husband and I alternate between core exercises with the weights (e.g., stand on one leg (and then repeat with the other leg) while you do sets of alternating hammer curls or militaries) and super-slow reps.

Super slow is when you count 20 seconds (yes, that slow!) for each rep: 10 seconds going up and 10 seconds going back down. We checked out the book Power of 10 from the library. (They also have a website I found just now -- http://www.informfitness.com -- but I haven't checked it out yet.) The power of 10 gives you a full-body workout in 20 minutes. And it works you like nobody's business! It's practially impossible also to injure yourself with the Power of 10 also!

Cheers!

[supernova]

13. MVP=Mitral Valve Prolapse

Meaning the valve doesn't close properly, letting blood backup into the heart instead of going out to the body. It's quite common. At some point I'll probably have to have it repaired or replaced.

edit: I wish I could do super slow. I think it's the most efficient technique. But I find it too hard on me. I actually tried it once and woulnd up feeling profoundly fatigued for 2 weeks.

[wildeyed]

16. I do tons of strength work, but very little with weights.

I do pull ups, dips, push ups and then core exercises with that diabolical stability ball. I do squat/lunges with free weights, and use the abductor/adductor nautilus style machines.