Using Barbells For Fitness
Using Barbells For Fitness
The Standard set of bar bells and dumb bells consists of a long bar about 1 inch in diameter and 4 to 7 feet long; two short bars from 12 to 16 inches long with collars to hold the plates in place on the ends; and an assortment of discs or bar bell plates from 1? lbs. each to 50 lbs. each.
A 7 foot bar is used in weight lifting competition and is so made that the sleeves on each end which hold the plates are on bearings to reduce the friction on the bar in turning as much as possible.
For general exercise purposes, a 5 or 6 foot bar is quite adequate and easier to use than the longer 7 foot one. The bar is made of steel and usually has knurled hand grips. The inside set collars are made of cast iron or steel and on a 5 foot exercise bar are set in about 10 inches from the ends of the bar.
The outside collars are also made of cast iron or steel and the better ones are so made that they are self locking on the bar. They need no wrench to tighten or loosen them. The same arrangement is also used for the two dumb bells with the inside collars allowing adequate room for the hand.
The plates are made of cast iron and, of course, are very durable. The hole in the center is drilled or cast of such a size as to permit easy movement of the plate on or off the bar, but not so large as to permit the plates to wobble. Usually if the bar is 1 inch in diameter the holes in the plates are 1 and 1/32 inches in diameter. A 5 foot bar with the collars will weigh about 15 lbs. and the dumb bell handles without weights will weigh about 5 lbs. each.
The assortment of weights should be great enough to permit the adjustment of the bar from its own weight of 15 lbs. to a maximum of from 100 to 400 lbs., depending upon the individual and his objective in exercise. The short bars should be adjustable up to 50 lbs. each or even more in some cases.
The best bar bell plates are so made that there is a rubber band about the outside of the plate and some rubber cushioning about the centers. This protects the floors during their use and also eliminates much of the noise. Rubber is seldom used on the plates because of its additional cost, which is considerable. The set of bar bells and dumb bells, while of considerable expense initially, will usually last indefinitely.
For those who do not wish to buy such equipment, there are ways of making your own that will serve the purpose quite well. The bars can be made of pipe instead of steel, and will be adequate for weights on the bar bell up to about 150 lbs.
Even wooden bars can be used for lighter weights but they must not be overloaded. For the weights to go on the bars, there is no good substitute for the cast iron, but some have used discs made of cement, which must be more bulky in proportion to the weight and are subject to some degree of breakage, but if the weight loads do not exceed 100 lbs., they can be satisfactory.
For those who exercise out of doors, a number of weights can be made that require no changing in this manner: Fill an empty tin can with the top cut out of it, with cement and place the end of the pipe or bar for it in the fresh cement. When it has hardened, do the same with the other end and you have a bar bell or a dumb bell for use which will weigh according to the size of the can. A number of these could be made to fit the needs of the exercise program of the individual. Another method could be used in which two sturdy metal buckets with strong handles are filled with stones, sand or even water.
These can then be used on the ends of the bar bell alone for they will not be suitable for the dumb bells. Many people can reach their objective in conditioning with the use of the bar bell alone. A way to keep the handles of the buckets at the proper place on the bar could be solved in various ways. One way would be to wrap friction tape about the bar to a thickness of approximately 3/8 of an inch in two places about 1/2 inch apart. The bail of the bucket could then be placed between the rolls of tape which would keep them in position for most of the bar bell exercises. Another way would be to tie the handles in permanent position on the bar with cord or wire, or they could be permanently fixed on the bar by drilling holes through the bar and putting the bail of the bucket through the hole in the bar.
If the exercise is to be done indoors, the making of your own equipment is more of a problem. For women and children a rather satisfactory arrangement for the bar bell is to use a wooden bar with a basket on each end.
These baskets could be filled with any objects of weight such as canned goods, or other items that are convenient. With a little ingenuity, small buckets of sand could be used indoors as well as outdoors. The main problem is to prepare them so that the sand will not get out of the buckets in use.
The simplest and best arrangement is to purchase a set of bar bells and dumb bells, for their cost will be more than repaid in convenience and permanence.
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