Ask the Anytime Gal: Follow the 10 percent rule when exercising

What is the difference between free weights and weight machines?

Anytime Gal: Free weights and weight machines are both designed to increase your muscular strength. Weight machines only allow movement in one plane and tend to isolate major muscles to perform the movement. Free weights, such as dumbbells and barbells, allow movement in all three planes. This requires you to use more muscles to balance and stabilize yourself than you would with a machine. tBoth free weights and weight machines can be part of a good resistance training routine, as long as you are using a weight sufficient to fatigue the muscles within your set and rep range.

 

I have a stress fracture in my foot, but I don’t remember injuring myself. What could have caused this?

Anytime Gal: Stress fractures are tiny cracks in the bone caused by repetitive movements by a greater amount of force than the bones of your feet and lower legs normally bear. Moderate exercise is great for your bones, but doing more than your skeletal system can handle overwhelms its natural cycle of growth and repair. Stress fractures can heal within a few weeks with active rest. Swim or ride a stationary bike and avoid any weight bearing and jumping activities in order to speed up the healing process. When your physician has cleared you, resume your normal activity slowly and gradually. Follow the 10 percent rule: increase your exercise time or distance by no more than 10 percent each week to keep your body safe.

 

Got a question? Email jayme.smid@anytimefitness.com.