Latest news with #EastTennesseeStateUniversity
Yahoo
05-07-2025
- Health
- Yahoo
Which strength training method is best for you? Experts break down the options
When it comes to weight-resistance exercise, you can choose free weights such as dumbbells or barbells. Or weight machines, which are often driven by cables or levers. You can use resistance bands or tubes to build strength. Or try pushups and pullups — old standbys that create muscle overload by using your own body weight. These four basic options for strength training present fitness possibilities for young or old or beginners. And they offer flexibility for use in the gym, your home or in a hotel room during travel. You'll probably wind up using a combination of the four, and they all have their pros and cons. They are appropriate for all ages and can be augmented with aerobic exercises like walking or running — or even climbing stairs. Let's let Dr. Rafael Escamilla, a biomechanist and physical therapist at Sacramento State University in California, and Dr. Michael Stone, a sports scientist at East Tennessee State University, walk us through the possibilities and their pluses and minuses, depending on your age, your motivation and your goals. Both are internationally recognized experts, college professors and former competitive weightlifters who still work out almost daily. Both suggest a medical check if you're just starting out and the guidance of a trainer at the beginning. Most suggest strength training two or three times per week. Dumbbells and barbells We're talking primarily about dumbbells, barbells, kettlebells and medicine balls. 'If you're relatively healthy, free weights are the way to go,' Stone told The Associated Press. 'They have more carryover to daily life — to lifting things. It transfers better. In daily life you pick up your grandchildren, pick up the groceries.' Free weights are also more versatile, accommodating natural movements that a machine will not allow. Free weights require the user to focus on balance, activating additional muscle groups than simply those targeted. Stone reminded that you need not use much weight. Just a pound, or a kilo or two, will do it. Start slowly and increase the weight gradually. 'I would also strongly suggest that if you've never lifted weights before, go find somebody who knows something about it,' Stone added. Weight machines This is probably the least intimidating option for the beginner. The machines offer stability and a fixed pattern of movement and they give beginners a chance to get familiar with the movements involved in strength training. 'Machines are a good way to start,' Escamilla told The Associated Press. 'They're safe and easy and you don't need a lot of technique or skill to do them.' Escamilla pointed out they also reduce the risk of injury, isolate muscles and help build confidence as you're starting out. The machines also are more time effective. 'Start here and then you can gravitate to free weight and other options,' Escamilla said. Resistance bands and tubes These are the most portable options. They can help to build muscle, improve flexibility and balance, and avoid the need to sign up for a gym membership. The bands or tubes are made of elastic and come in a variety of sizes and resistance levels — how far they stretch and how difficult it is to stretch them. Bands also come in fabric models. 'They take up no room to pack and they're supercheap,' Escamilla said. 'You can take them with you as you travel — just throw them in your suitcase.' You can use them to work your legs, arms, back, chest and shoulders and other muscle groups. They can be used in many configurations and may be less intimidating than dumbbells or barbells. 'The bands won't cut it for a 300-pound (140-kilo) football player,' Escamilla added. 'But they're good for your average person — your average adult.' Bodyweight resistance The idea with every weight-resistance exercise is to overload the muscles. Your own bodyweight can be used to do this. Exercises like pushups, pullups, squats, lunges and planks and others fall into this category. 'Your body weight can be used as a form of resistance,' Escamilla said. 'You can get a good workout doing these and you need almost no equipment.' No matter the option, Stone emphasized the need to vary your exercises — both the types and the number of repetitions. You can also vary locations, perhaps choosing an outdoor gym for your workouts. Outdoor gyms are often found on beaches like the one at the popular Barceloneta beach in Barcelona, Spain. 'You can't do the same number of sets and repetitions all the time and expect to get better results," Stone said. 'You get stale and monotony can set in.'
The Independent
05-07-2025
- Health
- The Independent
Which strength training method is best for you? Experts break down the options
When it comes to weight-resistance exercise, you can choose free weights such as dumbbells or barbells. Or weight machines, which are often driven by cables or levers. You can use resistance bands or tubes to build strength. Or try pushups and pullups — old standbys that create muscle overload by using your own body weight. These four basic options for strength training present fitness possibilities for young or old or beginners. And they offer flexibility for use in the gym, your home or in a hotel room during travel. You'll probably wind up using a combination of the four, and they all have their pros and cons. They are appropriate for all ages and can be augmented with aerobic exercises like walking or running — or even climbing stairs. Let's let Dr. Rafael Escamilla, a biomechanist and physical therapist at Sacramento State University in California, and Dr. Michael Stone, a sports scientist at East Tennessee State University, walk us through the possibilities and their pluses and minuses, depending on your age, your motivation and your goals. Both are internationally recognized experts, college professors and former competitive weightlifters who still work out almost daily. Both suggest a medical check if you're just starting out and the guidance of a trainer at the beginning. Most suggest strength training two or three times per week. Dumbbells and barbells We're talking primarily about dumbbells, barbells, kettlebells and medicine balls. 'If you're relatively healthy, free weights are the way to go,' Stone told The Associated Press. 'They have more carryover to daily life — to lifting things. It transfers better. In daily life you pick up your grandchildren, pick up the groceries.' Free weights are also more versatile, accommodating natural movements that a machine will not allow. Free weights require the user to focus on balance, activating additional muscle groups than simply those targeted. Stone reminded that you need not use much weight. Just a pound, or a kilo or two, will do it. Start slowly and increase the weight gradually. 'I would also strongly suggest that if you've never lifted weights before, go find somebody who knows something about it,' Stone added. Weight machines This is probably the least intimidating option for the beginner. The machines offer stability and a fixed pattern of movement and they give beginners a chance to get familiar with the movements involved in strength training. 'Machines are a good way to start,' Escamilla told The Associated Press. 'They're safe and easy and you don't need a lot of technique or skill to do them.' Escamilla pointed out they also reduce the risk of injury, isolate muscles and help build confidence as you're starting out. The machines also are more time effective. 'Start here and then you can gravitate to free weight and other options,' Escamilla said. Resistance bands and tubes These are the most portable options. They can help to build muscle, improve flexibility and balance, and avoid the need to sign up for a gym membership. The bands or tubes are made of elastic and come in a variety of sizes and resistance levels — how far they stretch and how difficult it is to stretch them. Bands also come in fabric models. 'They take up no room to pack and they're supercheap,' Escamilla said. 'You can take them with you as you travel — just throw them in your suitcase.' You can use them to work your legs, arms, back, chest and shoulders and other muscle groups. They can be used in many configurations and may be less intimidating than dumbbells or barbells. 'The bands won't cut it for a 300-pound (140-kilo) football player,' Escamilla added. 'But they're good for your average person — your average adult.' Bodyweight resistance The idea with every weight-resistance exercise is to overload the muscles. Your own bodyweight can be used to do this. Exercises like pushups, pullups, squats, lunges and planks and others fall into this category. 'Your body weight can be used as a form of resistance,' Escamilla said. 'You can get a good workout doing these and you need almost no equipment.' No matter the option, Stone emphasized the need to vary your exercises — both the types and the number of repetitions. You can also vary locations, perhaps choosing an outdoor gym for your workouts. Outdoor gyms are often found on beaches like the one at the popular Barceloneta beach in Barcelona, Spain. 'You can't do the same number of sets and repetitions all the time and expect to get better results," Stone said. 'You get stale and monotony can set in.'
Yahoo
05-07-2025
- Health
- Yahoo
Which strength training method is best for you? Experts break down the options
When it comes to weight-resistance exercise, you can choose free weights such as dumbbells or barbells. Or weight machines, which are often driven by cables or levers. You can use resistance bands or tubes to build strength. Or try pushups and pullups — old standbys that create muscle overload by using your own body weight. These four basic options for strength training present fitness possibilities for young or old or beginners. And they offer flexibility for use in the gym, your home or in a hotel room during travel. You'll probably wind up using a combination of the four, and they all have their pros and cons. They are appropriate for all ages and can be augmented with aerobic exercises like walking or running — or even climbing stairs. Let's let Dr. Rafael Escamilla, a biomechanist and physical therapist at Sacramento State University in California, and Dr. Michael Stone, a sports scientist at East Tennessee State University, walk us through the possibilities and their pluses and minuses, depending on your age, your motivation and your goals. Both are internationally recognized experts, college professors and former competitive weightlifters who still work out almost daily. Both suggest a medical check if you're just starting out and the guidance of a trainer at the beginning. Most suggest strength training two or three times per week. Dumbbells and barbells We're talking primarily about dumbbells, barbells, kettlebells and medicine balls. 'If you're relatively healthy, free weights are the way to go,' Stone told The Associated Press. 'They have more carryover to daily life — to lifting things. It transfers better. In daily life you pick up your grandchildren, pick up the groceries.' Free weights are also more versatile, accommodating natural movements that a machine will not allow. Free weights require the user to focus on balance, activating additional muscle groups than simply those targeted. Stone reminded that you need not use much weight. Just a pound, or a kilo or two, will do it. Start slowly and increase the weight gradually. 'I would also strongly suggest that if you've never lifted weights before, go find somebody who knows something about it,' Stone added. Weight machines This is probably the least intimidating option for the beginner. The machines offer stability and a fixed pattern of movement and they give beginners a chance to get familiar with the movements involved in strength training. 'Machines are a good way to start,' Escamilla told The Associated Press. 'They're safe and easy and you don't need a lot of technique or skill to do them.' Escamilla pointed out they also reduce the risk of injury, isolate muscles and help build confidence as you're starting out. The machines also are more time effective. 'Start here and then you can gravitate to free weight and other options,' Escamilla said. Resistance bands and tubes These are the most portable options. They can help to build muscle, improve flexibility and balance, and avoid the need to sign up for a gym membership. The bands or tubes are made of elastic and come in a variety of sizes and resistance levels — how far they stretch and how difficult it is to stretch them. Bands also come in fabric models. 'They take up no room to pack and they're supercheap,' Escamilla said. 'You can take them with you as you travel — just throw them in your suitcase.' You can use them to work your legs, arms, back, chest and shoulders and other muscle groups. They can be used in many configurations and may be less intimidating than dumbbells or barbells. 'The bands won't cut it for a 300-pound (140-kilo) football player,' Escamilla added. 'But they're good for your average person — your average adult.' Bodyweight resistance The idea with every weight-resistance exercise is to overload the muscles. Your own bodyweight can be used to do this. Exercises like pushups, pullups, squats, lunges and planks and others fall into this category. 'Your body weight can be used as a form of resistance,' Escamilla said. 'You can get a good workout doing these and you need almost no equipment.' No matter the option, Stone emphasized the need to vary your exercises — both the types and the number of repetitions. You can also vary locations, perhaps choosing an outdoor gym for your workouts. Outdoor gyms are often found on beaches like the one at the popular Barceloneta beach in Barcelona, Spain. 'You can't do the same number of sets and repetitions all the time and expect to get better results," Stone said. 'You get stale and monotony can set in.'
Associated Press
05-07-2025
- Health
- Associated Press
Which strength training method is best for you? Experts break down the options
When it comes to weight-resistance exercise, you can choose free weights such as dumbbells or barbells. Or weight machines, which are often driven by cables or levers. You can use resistance bands or tubes to build strength. Or try pushups and pullups — old standbys that create muscle overload by using your own body weight. These four basic options for strength training present fitness possibilities for young or old or beginners. And they offer flexibility for use in the gym, your home or in a hotel room during travel. You'll probably wind up using a combination of the four, and they all have their pros and cons. They are appropriate for all ages and can be augmented with aerobic exercises like walking or running — or even climbing stairs. Let's let Dr. Rafael Escamilla, a biomechanist and physical therapist at Sacramento State University in California, and Dr. Michael Stone, a sports scientist at East Tennessee State University, walk us through the possibilities and their pluses and minuses, depending on your age, your motivation and your goals. Both are internationally recognized experts, college professors and former competitive weightlifters who still work out almost daily. Both suggest a medical check if you're just starting out and the guidance of a trainer at the beginning. Most suggest strength training two or three times per week. Dumbbells and barbells We're talking primarily about dumbbells, barbells, kettlebells and medicine balls. 'If you're relatively healthy, free weights are the way to go,' Stone told The Associated Press. 'They have more carryover to daily life — to lifting things. It transfers better. In daily life you pick up your grandchildren, pick up the groceries.' Free weights are also more versatile, accommodating natural movements that a machine will not allow. Free weights require the user to focus on balance, activating additional muscle groups than simply those targeted. Stone reminded that you need not use much weight. Just a pound, or a kilo or two, will do it. Start slowly and increase the weight gradually. 'I would also strongly suggest that if you've never lifted weights before, go find somebody who knows something about it,' Stone added. Weight machines This is probably the least intimidating option for the beginner. The machines offer stability and a fixed pattern of movement and they give beginners a chance to get familiar with the movements involved in strength training. 'Machines are a good way to start,' Escamilla told The Associated Press. 'They're safe and easy and you don't need a lot of technique or skill to do them.' Escamilla pointed out they also reduce the risk of injury, isolate muscles and help build confidence as you're starting out. The machines also are more time effective. 'Start here and then you can gravitate to free weight and other options,' Escamilla said. Resistance bands and tubes These are the most portable options. They can help to build muscle, improve flexibility and balance, and avoid the need to sign up for a gym membership. The bands or tubes are made of elastic and come in a variety of sizes and resistance levels — how far they stretch and how difficult it is to stretch them. Bands also come in fabric models. 'They take up no room to pack and they're supercheap,' Escamilla said. 'You can take them with you as you travel — just throw them in your suitcase.' You can use them to work your legs, arms, back, chest and shoulders and other muscle groups. They can be used in many configurations and may be less intimidating than dumbbells or barbells. 'The bands won't cut it for a 300-pound (140-kilo) football player,' Escamilla added. 'But they're good for your average person — your average adult.' Bodyweight resistance The idea with every weight-resistance exercise is to overload the muscles. Your own bodyweight can be used to do this. Exercises like pushups, pullups, squats, lunges and planks and others fall into this category. 'Your body weight can be used as a form of resistance,' Escamilla said. 'You can get a good workout doing these and you need almost no equipment.' No matter the option, Stone emphasized the need to vary your exercises — both the types and the number of repetitions. You can also vary locations, perhaps choosing an outdoor gym for your workouts. Outdoor gyms are often found on beaches like the one at the popular Barceloneta beach in Barcelona, Spain. 'You can't do the same number of sets and repetitions all the time and expect to get better results,' Stone said. 'You get stale and monotony can set in.'
Yahoo
23-06-2025
- Sport
- Yahoo
American Wins Amateur in England
American Wins Amateur in England originally appeared on Athlon Sports. Winning a 72-hole stroke-play event is hard, but winning a major amateur championship seems even more daunting with two rounds of qualifying and then six rounds of match play. Advertisement Ethan Fang of Oklahoma State University accomplished the overwhelming by defeating Ireland's Gavin Tiernan 1-up in The Amateur Championship in a 36-hole final on Saturday at Royal St. George's The 130th edition of the oldest amateur championship didn't disappoint, with a match on paper that seemed to be one-sided; Fang is seventh in the World Amateur Rankings, while Tiernan is 1,340th in the world. Through the 32nd hole, neither Fang nor Tiernan had a lead larger than 1-up, but when the Irishman from County Louth bogeyed the 33rd hole, the par-4 15th at Royal St. George's, the OSU Cowboy had a 2-up lead with only three holes remaining. That is when the East Tennessee State University golfer turned it on, making long birdie putts on the 34th and 35th holes to erase the 2-down deficit, making the 36th the pivotal hole of the match. After losing the lead, Fang didn't disappoint, winning the match with a birdie at the last to be the first American to take the oldest amateur title since Drew Weaver in 2007. Ethan Fang hits his opening drive in The 130th Amateur Championship Final, where he played for his place in The 153rd Open of the R&A 'I was hitting it well all day and I knew if I just stayed in it, some putts would drop, kind of have him work for it, and it ended up working out,' Fang said of his strategy. 'It's probably the most consistent golf I've played in my life. It's a super-long championship, it and just feels really good to finally get it done.' Advertisement Fang worked hard to get into the finals, winning his first match 1-up over Englishman Jamie Van Wyk, and then taking 20 holes to close out Scotland's Connor Graham in the round of 16. After an easy 5-and-4 victory in the round of 8, Fang had to go to the 18th hole again, winning 2-up over Callixte Alzas of France. Fang made the semifinals an easy springboard to the finals with a 5-and-4 win over Finland's Veikka Viskari. The win will propel Fang in the world rankings and open the door to the Masters, U.S. Open and the Open Championship at Royal Portrush next month. 'The Masters, The Open, I'm just glad it's all done now and I can just take a second to think about everything I did this week and just kind of enjoy it,' Fang said. Advertisement Related: Heartbreak for Tommy Fleetwood After Travelers Championship Disaster on 72nd Hole Related: Phil Mickelson Sends Message to Keegan Bradley After Dramatic Travelers Championship Win This story was originally reported by Athlon Sports on Jun 23, 2025, where it first appeared.
