How Strong are You?

How Strong are You?

 

   So we have all been told that we need to lift weights/do resistance training exercise. What does that really mean? Are we supposed to look like Arnold Schwarzenegger in Conan: the Barbarian? I would hope not, but lifting weights or even your own body weight, with the intention of becoming stronger, has some very big benefits. 

 

I will not make any outsized claims as to what strength training does or doesn't provide. The science proves strength training makes you stronger. Peer-reviewed scientific research articles are what I use for my information regarding health and exercise; not random, unsupported claims made by trainers or fitness product companies, and not claims found on the back of a supplement bottle.

By gradually increasing the work load of the major muscle groups (legs, back, chest, arms, abdominals and shoulders) for a 12 week period, the following results have been seen and proven:

1. Increased insulin resistance - the body is better able to handle the sugar consumed without an excess of insulin.

2. Increase in lean muscle mass - the first 6 weeks are mostly neurologic adaptation, after that the body has to increase the motor recruitment of the muscles to handle the increased load.

3. Decrease in total serum cholesterol - it was believed that only cardiovascular training reduced cholesterol. More studies are showing a decrese due to strength training as well.

4. Reduced body fat - that doesn't mean you can still eat all the pizza you want. You can reduce ("burn") what you've already stored.

5. Become more efficient at expending calories - this makes losing weight easier.

 

So you can begin with 20-30 minutes, 3 times per week, and see some pretty amazing benefits. 

Here are few tips to get you started:

1. Start with a weight you can handle for 15 repititions of a given exercise.

2. Start with your larger muscles first - everyone wants nice arms, but biceps curls don't burn a lot of calories. The hip area has the highest concentration of muscle and largest muscles in the body.

3. Give your self time to recover - if you are still sore 2 days later(you probably will be after the first time) then go again on the 3rd day.

4. Seek professional help. Find a reputable trainer with a good track record. I do email programs and if you have a computer camera, I can watch you work out. 

5. Start light. It's better than sitting on the couch.

6. Stop when you feel pain, not just mild discomfort -

7. Set a goal of 90 days - that is how long it takes to really make a change. It is also why P90X works so well. If you work out with me for the next 90 days I can get you some pretty impressive results.... but it will cost you (and you will have to go skiing with me on Sundays).

 

Have fun and be healthy.