Why should I lift weights?

There are a lot of good reasons to lift weights since between the ages of 30 and 40 years, most men and women alike, start losing bone mass, which can result in osteoporosis, the “brittle bone” disease. Weight training can help to prevent that loss, or even reverse it. It also has immediate benefits. Lifting weights can improve your balance and range of movement, help prevent exercise related injuries and help you lose and keep weight off. After the first several months of training, you can also expect to see a 20 to 40 percent increase in your muscle strength, which translates into a lot less huffing and puffing when you carry groceries, climb a few stairs or play sports. The typical weight-training workout A good routine takes 30 minutes, working all your muscle groups for a few minutes apiece. Begin with a 10 to 20 minute warm-up activity, such as walking, jogging or cycling; this gets blood pumping to both your upper and lower body. Do a few light stretches as well. The main portion of the workout is a series of exercise called repetitions. These exercises may vary depending on strength and lifting power, but a good workout will include all 10 of your body’s major muscle groups: •Back•Biceps•Butts•Calve•Chest•Hamstrings•Quadriceps•Should•Tricep Weight machines or free weights usage Either one of these are okay. Weight machines position your body specifically to work one muscle or muscle group. Machines are considered the most foolproof method for beginners, almost guaranteeing that you use the correct form, which helps prevent injuries. Free weights are hand-held weights such as barbells and dumbbells. They allow you a greater variety of exercises and when you learn to do them right, they give you an even better workout than machines, if you think about it, the machine keeps the weight in balance, while it’s up to you to stabilise a barbell while you’re lifting it. That means you use more muscles and get a more thorough workout. A good weight-lifting plan will usually incorporate both weight machines and free weights. The best weight-lifting technique It depends on your goals, but the key word for a safe and beneficial weight-training program is moderation. The most common mistake that beginners make is trying to lift too much too soon. Beginners should start by lifting less weight for 10 to 15 repetitions, then progress to lifting more weight for 8 to 12 repetitions. Don’t hold the weight aloft for more than a few seconds. A good rule of thumb is to hold the weight in position for two counts, and then slowly lower it for three to four counts. For most exercises, exhale when you lift, and inhale while you lower the weight. Generally, you’ll want to do three sets of 15 repetitions for each muscle group. When lifting, always bend from your knees. Move in slow, controlled movements; bouncing or jerking can hurt you. So can going too fast or trying to hold a weight too long. Rest in between sets, or if you’ve been working your chest muscles, do leg exercises while your pectorals get a break. In general, you should exercise to the point of fatigue but not pain. If you notice any swelling or inflammation in your muscles or joints after lifting ease up. How often should I lift weights? Plan to lift two or three times a week, giving your muscles at least 48 hours of rest between workouts. Don’t work the same set of muscles on consecutive days; your body needs time to rebuild between weight-lifting sessions. For the most complete workout, you should run, walk, swim or do aerobics on days you don’t lift. The need for a trainer If you’re new at weight training, it’s a good idea to hire a trainer for at least one or two sessions or ask for assistance from a certified trainer in your local gym. For safe and effective lifting programs or special needs programs such as diabetic, asthma, pregnancy or recovering from an injury, look for a trainer who is certified in the physical fitness arena. Will weight lifting make me look like he-man? It’s unlikely. Women can’t produce the testosterone necessary for that kind of bulk, and men have to work out for hours every day to get a body like Arnold Schwarzenegger’s. How much muscles you build, and where, is largely a matter of genetics and body type. If you have concerns about how weight training will change your body’s shape, consult a trainer about which weight-lifting exercises will best meet your goals. The author is the manager of Maisha Health Club & Spa, Serena Hotel, Kigali. akigondu@serena.co.rw