 Weight training helps shed pounds, maintain bone density
Although we know it’s important, it can be easy to feel intimidated by the idea of starting a strength training or “weight lifting” program. So, let’s go over some of the basics and maybe we can eliminate some of the mystery and intimidation.
Why is this important? If you are in weight-loss mode, adding strength training to your cardio routine will help shape and tone your muscles as you lose. This will help eliminate some of the loose skin you’ll have after your loss. Building muscle also keeps your metabolism up thus burning more calories just doing what you normally do, including sleeping!
Even if you are not looking to lose weight, strength training is immensely beneficial.
Weight bearing exercise is essential for maintaining bone density. Both men and women experience bone density loss as they age. Causing our bones to work by putting weight on them helps to slow that loss. Muscles also help us keep our balance in performing everyday tasks. Having strong core and leg muscles may mean the difference between just losing balance for a moment and a hip-fracturing fall.
So, how do you start a strength training program? Well, there are two types of routines, and the best bet is a combination of both.
The first type of routine uses heavier weights with fewer repetitions. This type of training is necessary for bone density. In order to be effective, you need to move 60-80 percent of your maximum ability. The “pulley” types of machines work well for this. Using the machine, determine the heaviest weight that you can move just one time. Your working weight will be 60-80 percent of that weight. If you don’t belong to a gym or have a home gym such as a Bowflex, you can use your own body weight. Walking at a good pace on a hard surface works your spine and legs. Squats add extra work on the legs and feet. Push-ups will work the upper body. For this type of exercise, you typically need 2-3 sets of 8-12 repetitions each.
The other type of routine uses lighter weights with more repetitions. This means you are using small weights, usually hand weights. You want to work with a weight that feels almost too easy at first. This may be only 2 or 5 pounds. If you don’t have hand weights, water bottles or milk jugs work well. Another option is to use a resistance tube. These are inexpensive and available at any sporting goods store. This routine tones and shapes the muscles. You do numerous repetitions with the idea of fatiguing the muscle. Typically this would be 2-3 sets of 25-50 (or even 100) repetitions. This type of exercise burns more calories and gives your muscles endurance for repetitive tasks.
Generally, you want to work at strength training 2-3 times per week and create some combination of the two types so that all your muscles get a well-rounded workout. It may seem a bit daunting at first, but after a while, it’s quite possible that you will learn to enjoy your strength training time. And I can assure you, you will definitely enjoy the benefits!
Until next time, stay healthy and be happy. |
