Welcome to the world of healthy choices.
If you make the decision to pursue a more active lifestyle with weight
training, you are making the decision to improve many aspects of your
health and fitness.
Strength training brings with it many
benefits. The most obvious benefit is increased muscle tone, which
improves lean body mass. When you begin to increase muscle tone, you
may initially gain weight. But in the long run, having more muscle
tone will allow you to burn more calories, even during the simplest
activities. Depending upon your stage in life, increased muscle tone
may also mean increased balance and coordination, improved functional
activity tolerance and better endurance.
Strength training can contribute to
improved body awareness and can lead to increased self-confidence and
self-esteem. Medical changes can also occur as a result of strength
training and exercise. These physiologic changes include reduced
cholesterol levels, decreased blood pressure, improved bone density
and even increased tolerance of extreme temperatures. For athletes,
strength training can assist with injury prevention, improved
performance and, of course, rehabilitation after an injury.
So, where do you begin? If you have not
participated in a formal or regular exercise program in the past, it
is wise to speak to your physician so that you can be informed of any
precautions you should take when starting a new activity. Once you
have met with your doctor, you will have other decisions to make.
First, you need to assess your goals. What are the primary reasons
you'd like to participate in strength training? Development of your
goals will help guide your decisions regarding the type of exercise
you will pursue.
Your strength training exercise options
include free weights, resistance machines, resistance bands and even
the utilization of your own body weight. If you have joined a club or
fitness center, your membership often gives you access to trained
personnel who can assist in getting you started. If your schedule
does not allow for regular visits to a gym, dumbbells and even
resistance bands may be good options for you. Regardless of what type
of equipment you may choose, it is important that you learn the proper
techniques so that you may gain the maximum benefit. It is imperative
to remember that your form, or the way in which you perform your
exercises, is more important than how much weight you are lifting. If
you are unable to maintain stable posture when completing an exercise,
then it is possible that you are attempting to lift beyond your safety
limit.
What is stable posture? Imagine a plumb
line that hangs alongside your body. This imaginary line should pass
through your ear, shoulder, hip and slightly in front of your ankle.
This posture should also include tightening of your lower abdominal
muscles to assist with stabilizing your lower back. The lower
abdominal muscles are your internal corset. You should maintain a
slight curve at your lower back throughout your exercise program.
How should you begin your exercise
program once you have obtained clearance from your doctor and given
thought to your posture? When beginning an exercise program, a brief
warn up is recommended. This warm up will prepare your muscles for
the work that you will expect them to complete. A warm up should
consist of 10 to 15 minutes of gentle calisthenics or aerobic activity
to increase your heart rate and warm up the muscles. Examples of
warm-up exercises include jumping rope, riding a stationary bike or
jogging in place. You should follow up the aerobic activity with
active stretching, paying particular attention to the muscles you
intend to emphasize during your weight lifting routine (for example,
if your lifting will emphasize leg work, then stretches should
highlight your leg muscles).
Finally, you are ready to begin your
weight/resistance exercises. Weight training exercise should be
completed two to three times per week with at least one rest day in
between sessions. Remember to breathe while you are exercising.
Exhale upon exertion and when you are moving the resistance and then
inhale on the rest phase of the lift.
When deciding the order of exercises that
you will complete, here are a few tips to consider:
- Train the core before the extremities. This means you should focus first on the trunk/abdominal muscles and the upper/mid back.
- Work large
muscle groups before smaller muscles: chest, back, hips and shoulders
before biceps, triceps and calves.
- Perform
multi-joint movements before single joints. For example, complete the
leg press (for hips and knees) before knee extensions.
- Alternate
push exercises with pull exercises. This allows opposition motions to
be exercised in pairs (flexion then extension).
- Alternate
upper body with lower body exercises. This allows you to keep moving
through your workout while resting one area, but while continuing to
exercise in a different body region.
- Keep balance
in mind. Equalize your exercise efforts at the chest and the
back, left and right sides, as well as front and back of your trunk
and your extremities.
By Summa Health System's
Wendy Burns, P.T., CSCS Summa Health System
*** Above all, remember that practice makes perfect. Take the time to learn your exercises well and perform them properly. This is important for both safety and for your overall enjoyment of the exercise experience. Need a physician referral, please call Summa Connections at (330) 379-5111. |
