Grab the Dumbbells: Using Free Weights at the Gym

By Vic Spatola, Director of Personal Training

This article originally appeared in the April 2017 edition of The Pulse

What is the difference between working out on a singular weight lifting machine and lifting with free weights? Aren’t both weight training activities? Shouldn’t they give you the same benefits? In a word-NO!

Lifting in a fixed machine has some benefits:

  • It gives you the ability to isolate a muscle for maximal growth or hypertrophy
  • If you have an injury, the machine can limit the range of motion to allow you to work in a safe method

Traditionally, fixed isolated machines have been the default equipment for most weight rooms. Their simple and easy use has made gym participants more likely to lift weights. They were originally created for body builders in the 1970’s to allow them to isolate specific muscles for competition. Most were designed by former lifters who knew how an exercise should feel and then put resistance against that motion. Arthur Jones revolutionized this type of training by introducing the first line of Nautilus equipment. This equipment was the first to use a cam method, allowing the strength curve to increase as the muscle got stronger and it brought many gym goers into the weight room.

But let’s fast forward to modern times. We now understand that training exclusively in a machine limits core activation, range of motion and hampers your functional ability. Even though machines can isolate a particular muscle, they lack an overall whole body benefit.

When you lift free weights, you benefit in these ways:

  • More intense core activation
  • Stabilizer muscle activation to decrease unwanted motion
  • More muscles working and more calories burned during workouts
  • More balance and vestibular system challenge
  • Better preparation for sports and daily life

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Lifting with free weights allows you to train in a three-dimensional world where as a machine locks you into one plane of movement. Every day we are affected by many external forces (i.e. gravity, rotational forces and linear resistance) and these forces are taken away when training on a machine. Not only does free weight training allow for a more complete workout, it allows for compound movements to occur with resistance. For example, if I do a bicep curl and then I add a step up on a bench as I do it, I can burn more calories and have more muscles working then simply doing either exercise. Also, when doing a barbell exercise like a deadlift or a squat, you use more core activation and increase flexibility and overall range of motion.

As the demands of a busy life increase, we need to be more efficient and selective about how we work out. Doing the same old line of machines that we have been doing for the last five years is less beneficial than moving in a three-dimensional pattern with resistance. Ask one of our personal training experts to set you up on a new weight training program!

Greenwood offers One-on-One Training, which allows you and your trainer to individualize your workout and spend a great deal of time focusing on form, technique and the best way for you to see results, or Semi-Private Personal Training, where you and a friend (or group of up to four friends) will get a great workout together with one of our professional trainers. This is a perfect option for those who like to workout with a friend but need guidance and instruction to maintain consistency and remain efficient.

We also offer a number of PWRFIT classes throughout the week, which deliver functional training movements in a circuit style format to create a high energy, calorie burning, muscle-building workout with professionally mixed music. We offer three class options: Upper Body/Core, Lower Body/Core and Total Body.

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Greenwood Athletic and Tennis Club is Hosting the 9th Annual Tri-Our-Village Kids Triathlon

Now more than ever kids are following in their parents’ footsteps and participating in triathlons. On Sunday, September 25, 2016, the City of Greenwood Village and Greenwood Athletic and Tennis Club (GATC) are hosting the ninth annual Tri-Our-Village Kids Triathlon for ages 5-16. kids triathlonThe triathlon will feature four different difficulty levels adjusted according to age group. Participants will run, bike, and swim their way through the course surrounding GATC and Westland’s Park in Greenwood Village.
According to Crystal Garland, Aquatics Coordinator at Greenwood, “The 9th Annual Tri-Our-Village Kids Triathlon introduces kids to the fun of swimming, biking and running while also helping kids discover the benefits of healthy activities. On average we have 200 participants and we are looking forward to a similar turnout for this year’s event.”
In fact, the Kids’ Triathlon gives back to the community! Dr. Chip Southern from Greenwood Pediatrics is a sponsor of the Kids Triathlon and his contribution goes to the top three schools with the most participants.  The donation goes to providing schools with much-needed equipment for their physical education department. Last year, the top three participants came from the following schools: Cottonwood Creek Elementary, Belleview Elementary and High Plains Elementary.
lowmarcus-garland-and-sydney_dsc08002According to Dr. Chip Southern, “We have been honored to support the Annual Tri-Our-Village Triathlon year after year.  Greenwood Pediatrics supports our community’s efforts in developing active children.  This event is a fun way to expose the students and their families to a healthy activity and lifestyle.”
Cathy Pate, Greenwood Village Recreation Manager said, “I have the best job of all, announcing the names of the participants at the finish line and watching mom and dad embrace their accomplishments, such a joy!”
Kids’ of all ages really have fun participating in the event, according to Bobby Garland, 13 yeadsc08115rs old, says, “I have done the Kids’ Triathlon for the past 5-years and I really enjoy that I get to swim bike and run, and my favorite part is swimming!”  Nathan Garland, 11 years old, says, “I enjoy the Kids’ Triathlon, and I really enjoy the refreshing ice cream treat, right after the race.”  Marcus Garland, 8 years old, says, “I like that I get a medal as soon as I cross the finish line and enjoy seeing and racing my friends.”
Early registration for the Kids’ Triathlon ends Saturday, September 17 and the last day to register is Thursday September 22 at 6:00pm.

nathan-and-marcus-garland_dsc07869Greenwood is offering a Kids Triathlon Training Camp to help competitors prepare for the events on September 25.  The training camp will take place on September 19, 20 and 21 from 6:00-7:00pm. In these training sessions, kids will practice swimming, biking, running, transitions, and learn race course safety. For more information contact Crystal 303.770.2582 x325 or CrystalG@GreenwoodATC.com or visit greenwoodatc.com/kidstriathlon.  Greenwood Athletic and Tennis Club is located at 5801 South Quebec Street, Greenwood Village, CO 80111.

Locker Room Remodel May 20

The women’s locker room dry vanity remodel is slightly ahead of schedule:

  • Millwork and solid surface tops are complete
  • Wall tile is complete • Mirrors have been field measured and will be installed next week
  • Paint, carpet and base all to be completed next week
  • Final inspection scheduled for Thursday, May 26

Unfortunately, the vanity lighting in the dry vanity is temporary. The selected lighting has been delayed so, to stay true to the construction schedule we opted for temporary lighting until the selected fixtures arrive. Thank you.

Women’s Locker Room Remodel Update – May 13

Phase 1 is on schedule. Progress inspections have been scheduled and completed:

  • Paint started
  • Lights have been installed
  • Millwork (counters and solid surface tops) are scheduled for install on Monday
  • An additional temporary dry vanity was installed (great idea from a member) to allow for more vanity space during Phase 1.

We are still anticipating install of the temporary showers on Tuesday, May 31 and will be approximately five days to complete.

 

Men’s Locker Room Remodel Update 9/3/15

New completion date is scheduled for mid-October through early November. We anticipate decreasing the range as we progress with the project.

The main dry vanity is scheduled for demolition Monday, September 14 and will be closed for the remainder of the project. The lockers across from the dry vanity will still be available for use.

Important updates:

  • Drywall will start next week
  • The whirlpool shotcrete pour is scheduled for next Wednesday
  • All MEP inspections have gone according to plan
  • The next time the men will be able to use the women’s whirlpool/steam is Sunday, September 13 through Saturday, September 19

Thank you.

MEN’S LOCKER ROOM REMODEL UPDATE [Aug. 11]

MensLockerRmRemodelUpdate_AUG13_graphicConstruction is on schedule and going as planned! Please check the website blog for updates. We have a scheduled owner, architect, contractor (OAC) meeting each Thursday afternoon so most updates will occur after that meeting.

STEAM ROOM AND WHIRLPOOL ACCESS….Our intent was to purchase a whirlpool and place it on the outdoor pool deck for gentlemen to utilize during the construction. Unfortunately, Tri-County Health Department does not allow temporary spas so we are opting for a slightly unorthodox, but helpful means of giving an option for the men during this time of inconvenience.

Ladies…we are looking for your generosity and assistance! We will be building a wall in the ladies locker room between the whirlpool and the showers to allow men to utilize the women’s steam room and whirlpool for one week at a time during the following weeks:

  • Sunday, August 16 – Saturday, August 22
  • Sunday, September 13 – Saturday, September 19
  • Further dates TBD

This area will be completely blocked off from the women’s locker room and the windows around the whirlpool will be blacked out from the women’s side, therefore creating complete privacy for both groups.

THINGS TO CONSIDER…

  • Women will access the pool areas through the lower cardiovascular area so come prepared with a cover up or other attire
  • Men will access the women’s steam room and whirlpool through the indoor pool area
  • Men must wear a swim suit while using the women’s steam room and whirlpool
  • Men must shower before entering the steam room and whirlpool; closest showers are in the family locker room located on the west side of the indoor pool

We know this is an inconvenience for our female members, but we also know our club is an extended family that is willing to help one another and we appreciate the support and cooperation from our female membership. Ladies….we will be asking the same of the men when we remodel your locker room next year!

Thank you all for your patience and please do not hesitate to contact me if you have any questions.

Paula Neubert
President/General Manager

Lacking the Motivation to Exercise?

The facts are clear and you are completely sold on the benefits of exercise. In fact, you can probably quote the top 10 reasons why exercise is the best thing you can do for yourself every day. You may even like to exercise yet still lack the motivation to do so. You may also find that you get started with great intentions for a few days, then life gets busy, you talk yourself out of your workout and before you know it, it’s been weeks and you feel unmotivated again. It can be a vicious circle.

One way to improve motivation is to examine your personal why. Give yourself a reason to exercise and you’re much more apt to do it every day. Your reason for exercise may have to be bigger than creating changes in your appearance or strength. Maybe your why needs to have more to do with things like how improving your health will positively affect others in your life, making you an exceptional employee, boss, parent, partner or friend. Many people find their motivation increases when they sign up for an event, race, bed and breakfast biking trip or hiking vacation. Knowing you have an upcoming event to prepare for is a great motivator to get started. Your why can be as simple as having a workout buddy waiting for you at the gym. Everyone has a different why. What’s yours?

Once you find a big enough why, the next step is to create a written plan. Those who work out at the same time every day are more apt to create the habit of exercise. In fact, studies show that those who work out in the morning are significantly less likely to allow other things in life to get in the way. A recent study by Glasgow University found that morning exercise also enhances mood 30% more than evening exertion. Exercise at any time of day, though, is better than none, and consistency is the most important thing. Improve your chances of exercising by placing a written appointment in your calendar like any other important event you wouldn’t miss. When someone asks you to do something else at that time, let them know you have an appointment at that time and plan around it!

The last great motivator is results. Results come with consistency and a solid plan of attack. Create a plan or have a professional trainer create one for you, put the plan in writing, schedule your workouts at the same time each day and the results will come. As results appear, motivation increases leading to more consistency to maintain the results you’ve created.

FIND YOUR WHYpersonal training
Create a plan, experience results and watch your motivation soar.

SEE YOU AT THE CLUB!

Sheri Warren, Sales and Retention Manager

 

2015 MEN’S LOCKER ROOM REMODEL UPDATE

We are under way and the project is running on schedule. Anticipated completion date is fall of 2015. We realize the challenges you are facing with limited showers and no access to the steam, whirlpool and sauna. We are working hard to open the steam room at various times during the remodel. Please make sure you are receiving our weekly electronic FYI’s and refer to the website blog for updates. I will be available to answer any of your questions throughout the project. We thank you in advance for your patience and understanding as we improve your club!

Why?

The last remodel was 2001. With the amount of usage and wear and tear, the space is looking old and tired. The tile was falling off the walls, there was water build up behind the tile and there are drains/lines that are 28 years old and need to be replaced.
We have received overwhelming feedback, via the survey, that it is time for an update
Create more private shower areas; based on new trends in the industry and comments from existing and prospective members

What areas are being remodeled?

  •     Showers
  •     Shaving area
  •     Whirlpool
  •     Main dry vanity

How will I access the pools?

Access to the pools is through the lower cardiovascular area
Please wear deck shoes and a shirt when walking through the cardiovascular area

Where will I shower?

  • There are four prefabricated shower stalls in the men’s restroom
  • There are seven family locker room showers available for your use. Six are located in the vestibule leading to the outdoor pool and the other is located next to shoe shine on your way to the men’s locker room
  • The family locker room private areas include a shower, sink and toilet
  •  Each of these shower areas are equipped with the same consumable supplies available to you in the men’s locker room shower area
  • Please ask any staff member for assistance in locating the family locker rooms

Will the dry areas of the locker room be affected?

  • You have full access to all the lockers
  • The main dry vanity will be remodeled during one of the later phases of construction.
  • We will notify you when that space will be closed. We anticipate performing most of that construction during evening hours of operation and after hours

What times of the day will construction take place?

  • The immediate demolition is underway during evening hours of operation and after hours as removal of tile and cement slab is noisy
  • Continued construction will be performed during all hours of operation to keep the project on schedule and decrease the timeline

What does the design look like?

  • We have found a way to maintain the original eight sinks in the shaving area. The sinks are slightly smaller and the counters are a bit more shallow than the previous counters
  • The showers will be individual with doors, but the walls will be 54” to allow the space to feel open and welcome conversations between members
  • The tile will match the new tile in the men’s steam room
  • The whirlpool will be completely rebuilt with new tub, tile, motor, jets, etc.
  • The main dry vanity area will be replaced with new millwork, counters, carpet and lighting

We appreciate your understanding as we strive to make your club even better. Please trust we have done everything necessary to make sure the project goes smoothly, runs on time and the end result fulfills your expectations! Thank you.

How to avoid weight gain… Prepared Meals

prepared_mealBeing prepared for your day and/or busy week can prevent you not only from overeating but also from choosing unhealthy foods. Planning ahead is one of the best ways to enhance your health, achieve your optimal weight and feel great.

Here are a few tips to avoid weight gain:

1)      Plan and pack meals and snacks the night before.

2)      Plan the time you will eat each meal and snack.

3)      Have your daily main course meals planned and prepped.

4)      Always keep a healthy option on hand. Leaving home without one may lead you to make unhealthy choices.

If you find yourself too busy to plan ahead, consider healthy meal delivery services such as Eat Meaningfully for delicious meals catered towards your specific needs. Learn more about Eat Meaningfully here>>

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