Part 3 - Three Important Fitness Questions - Finally Answered

Thanks for joining the last in my three part series about fitness questions that everyone has, but no one seems to know the answers to. If you missed parts 1 and 2, you can click on the numbers to the left to view them.

So, here we delve into the last three fitness questions. Hopefully this series has helped you gain a better understanding of how your body works and what you can do to get the best results for your efforts! Here are the final three questions answered below:

ARE FREE WEIGHTS BETTER THAN WEIGHT MACHINES?
With free weights, your body is forced to not only work the muscle that you are isolating, but also the stabilizing muscles as well. In the Strength and Conditioning Journal, one study they published found that "free weights make more demands on your muscles to stabilize and balance your body," said review author Steven Plisk. Free weights can also prove to benefit you in practical, everyday life. For example, lifting groceries, children, or when doing tougher tasks like washing a car or scrubbing a bathtub, your body will have that extra edge because your stabilizing muscles are in shape. This can prevent you from suffering from strains, sprains, and twisting injuries that are completely preventable with proper strengthening of your stabilizing muscles. However, if you use wrong form when using the free weights, you can injure yourself. The verdict: beginners should use weight machines until they are comfortable and have mastered proper technique; intermediate to advanced lifters should use free weights fo rbest results.

HOW MANY SETS SHOULD YOU DO FOR BEST RESULTS?
It may be tempting to skimp on doing more than one set if you're pressed for time. However, if you don't have the time to dedicate to doing three complete sets of each exercise, then concentrate on one body part and get your three sets in. For beginners who have just started weight lifting, a study in the Journal of Strength and Conditioning found that they benefitted slightly from doing just one set, but intermediate and advanced weight lifters saw no increase in strength. If you're trying to build some muscle and get sculpted and toned, doing three sets is best. The answer: beginners can do one set and see some results, but it's best for all weight lifters of any level to do three sets of each type of exercise.

SHOULD YOU STRETCH BEFORE YOU WORK OUT OR AFTERWARDS?
According to a study published by the Journal of Strength and Conditioning, stretching before your weight-training workout may actually impair performance! The reason for this is that stretching seems to temporarily shut down nerve signals, thus slowing the reaction time in your muscles and reducing your strength. In fact, studies have shown that stretching prior to a workout does not reduce the risk for injuries such as pulled muscles AND post-workout stretching also has no affect on either increasing or decreasing injury risk according to a review published by the Centers for Disease Control and Prevention. Surprising, I know...and it goes against everything w've been taught. Bottom line: don't stretch before a weight lifting session, but if you stretch before or after a cardio workout, you'll elongate your muscles, but you won't be any better or worse off (as far as injury risk goes) than when you started.

Hope you enjoyed this three part series on fitness! Check back often to see what new posts I've put up and feel free to submit your comments.

To better health and fitness for women everywhere,

Kvirrueta