Tone and Tighten

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Archives for August 2014

How To Use A Smith Machine In The Gym – Smith Machine Workout

August 31, 2014

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 Ever wondered How To Use A Smith Machine? In this post I cover the basics of using one as well as provide you with a great total-body workout on a Smith machine.
 

 
The other day my wife came home from the gym frustrated.

She had dialed up a killer leg day, but when she got there all the squat racks were taken.

She told me she had to come up with some alternates to some of the exercises she had wanted to do and didn’t feel like it was necessarily as effective.

I asked “were all the Smith machines being used, too?”

I felt so bad at her reply – “I don’t really know how to use them so I didn’t try.”

Have any of you ever felt this way, too?! Like a lack of knowledge kept you from fulfilling your expectations?

Well NO MORE, my friends (at least not with the Smith machine)!

Today I want to address two questions: first of all – what is a Smith machine? and second – what are some exercises I can do on a Smith machine?

I figured what better way to do this than to introduce these exercises to you in the form of a killer workout you can try the next time you’re in the gym!

Here we go!

 


How It Works: A Smith machine is basically a barbell on rails with a pulley system.

The bar goes up and down on guides with intermittent locking points all along the way.

To “unlock” the weight, lift the barbell and rotate the hook away from the pin.

This will allow the bar to slide up and down the guides.

When you’re done with the exercise, rotate the hook back to the pin to “rack” the weight in the locked position.

 

When considering using a Smith machine there are a couple of advantages and disadvantages to consider…
 
 
Advantages of working out on a Smith Machine
 
1. Eliminates the need for a spotter: A Smith machine is a great option when you’re at the gym by yourself because it minimizes the risk of injury. You can always “re-rack” the weight at any point during the lift to prevent it from crumpling you in a heap. 
 
2. More controlled: Because it’s a machine, the motion throughout the exercise is more controlled. The guides on the side provide stabilization throughout the movement so it’s typically a little easier to do the motion.
 
 
Disadvantages of working out on a Smith Machine
 
1. More controlled: Ah, the blessing the curse of Smith machine exercises. One of the biggest disadvantages and reasons why the Smith machine gets a bad rap is because you’re basically “locked in” to one plane of movement.

During most exercises your body not only moves up and down but also slightly forward and back.

The Smith machine eliminates this forward and back motion (most of the guides are on a slant trying to mimic this lateral movement).

Many people argue that this puts your body in unnatural form that can potentially cause injury.

While I agree with this statement, I would further argue that ANY exercise done with improper form has the potential to cause injury.

My recommendation is to start with a lighter weight, perform the exercise until it does feel comfortable to you, and then increase weight as appropriate. If you can’t find a “comfort zone”, don’t do it!

 
2. Muscles not as active: It’s actually been proven in a research study comparing Smith machines to their free weight counterparts that you work a lot harder under normal barbell squat conditions than on a Smith machine.

The guides eliminate the activation of the smaller stabilization muscles in the legs and core that would normally kick on during the forward/back movement experienced during a normal barbell exercise.

 
 
So what do I personally do? Admittedly I spend a lot more time on barbells than I do on a Smith machine.
However, I do recognize that they are an excellent option to mix into your workout!
You can do them safely, in a controlled manner, and minimize injury risk.
The next time you’re in the gym try it out!
Unsure what exercises you can try… keep reading!
 
 
Ready for your workout? 
Click here to be taken to “The Smith Machine Workout”
 
 
 
Looking for more great free weight exercises? Here are some of my favorite workouts with weights:
 
Gym Workout – Leg Day
 
 
Sculpted Chest Workout
 
 
Total Body Gym Circuit

 

 
 
Questions or comments about this post? Leave a comment below or email me at ToneandTightenFitness@gmail.com
 
 
 
Make it happen,
 
 
Jared
 
 
 

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To view the rest of this post, be sure to head over to www.tone-and-tighten.com.

Have a great day!

Jared

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Filed Under: Advice, Equipment, Exercise, FAQ, Fitness, Gym Workout, Muscles, Tips •

Total Body Low Impact Beginner Cardio Workout (to do at home)

August 30, 2014

Total Body Low Impact Beginner Cardio At Home Workout
I have been getting a lot of requests for beginner workouts lately, so I wanted to share this great workout that you can do in the comfort of your own home. It’s a great workout to burn calories and get your heart rate up, so let’s get going!

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Filed Under: At-Home Workout, Beginner Workouts, Cardio, Exercise, For Moms, Low Impact Workout, Physical Activity, Quick Workout, Total Body, Video Workout, Workout • Tagged With: at-home, beginner workout, cardio, exercise, fitness, strength, total body, video, workout

The One Dumbbell Workout – 6 amazing exercises you can do with just one dumbbell

August 29, 2014

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Think you need a lot of equipment for a killer workout?
 
So there I was in the gym the other day – I was looking for some 40 pound dumbbells – and could only find one (ever been there before?!). I remember thinking to myself – “Who only uses one 40-pound dumbbell?!” But then that got me to really thinking – “what kind of workout could I do using only one dumbbell?” Come to find out – I could put together a pretty amazing routine with just this one simple piece of equipment! Of course I couldn’t wait to share it with all of you! With no further ado, I give you Tone and Tighten’s “One Dumbbell Workout”!!
 

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Filed Under: Equipment, Exercise, Fitness, Gym Workout, Muscles, Strength Training, Total Body, Weights, Workout • Tagged With: exercise, fitness, gym, strength, strength training, total body, weights, workout

Fitness Motivation – Keep Calm and Lift On Poster – What’s Your Passion?

August 28, 2014

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Sometimes – you just gotta go throw it.
 

I have always loved to exercise. As long as I can remember I have taken part in some sort of activity – be it soccer, little league, football, golf, mountain biking, etc. I love the “natural high” that comes with these activities and miss this feeling if I haven’t done them for a while.


Of all the activities that I participate in regularly, however, weightlifting has always been my go-to. I love throwing around heavy things! I love being sore 1–2 days after a good workout. I love the feeling of getting stronger and improving my time/weight/performance of exercises. Weightlifting has always been a great way for me to relieve stress. It’s a great way to start the day. It’s a great way to end the day. It’s my go-to for taking out frustrations, beating boredom, and even combating the munchies (try doing 20 push-ups instead of reaching for a snack – you either stop reaching for snacks or get really strong!!). I love the feeling when your clothes start to fit a little bit differently and when going to the beach doesn’t seem so terrifying. Chances are pretty good that if I’m not at home or at work, you can find me in the weight room. And if you do – come say hi! However, I might hit you up for a spot!
So tell me about you – what is your activity of choice? What’s your favorite method of exercise and why? Leave me a comment below – hoping to get some good discussion from the best readers in the world!

Keep reading for some of my favorite inspirational fitness posts!

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Filed Under: Exercise, Fitness, Inspiration, Motivation, Quote • Tagged With: exercise, fitness, inspiration, motivation, quote, saying

10 minute EMOM workout – Shred it at home with no equipment required!

August 27, 2014

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What’s an EMOM, anyway?!
 
EMOM is an acronym in used in the workout world for “Every Minute On The Minute” (I know – shouldn’t that be EMOTM? It just doesn’t roll off the tongue the same!) If you’ve never done and EMOM workout you have to try it! It’s a great way to get in a ton of reps in a short amount of time while constantly pushing yourself to be better. The real beauty of an EMOM comes in the last 2-3 minutes when you’re dead tired but still have to do the same # of reps as you did in the first minute. Sounds simple, right? Tell me what you think after the workout…

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Filed Under: At-Home Workout, CrossFit, Exercise, Fitness, Quick, Quick Workout, Total Body, Workout • Tagged With: at-home, exercise, fitness, total body, workout

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Hi, I’m Jared

 

I am a Doctor of Physical Therapy who specializes in exercise prescription. I love being active and love seeing my patients become more active and get into shape. I thought that this would be a good place to share my workouts and ideas with others.

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