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Resistance Training Guidelines
Center for Weight Management
The importance of resistance training as an integral part of your exercise program stems from a continually growing body of medical evidence which suggests that participation in strength conditioning programs will help to prevent or reduce the effects of osteoporosis. You know - that ‘brittle bone’ condition which plagues us as we get older. As we age our bone density decreases, which makes our bones more susceptible to breaks. Even simple slips and falls can result in broken bones for people who suffer from osteoporosis. It’s widely believed that a properly formulated weight training program will slow this decline - and may actually reverse the deterioration. Listed below are some general guidelines for people who are just beginning a resistance training (strength conditioning/weight training) program. Resistance Training Guidelines
Let’s take a moment to examine these guidelines BEGIN WITH A LIGHT WEIGHT This may sound like a very logical guideline, almost not worth mentioning. Unfortunately, many first-time exercisers injure themselves by attempting to lift weights that are too heavy. In the beginning, it’s always better to err on the side of too little, than too much. If you’re really ‘out-of-shape,’ you should start with a very light weight. While you might be thinking to yourself that you’re capable of lifting much heavier weights, I don’t advise it. Your body needs time to adjust to the increased physical demands of resistance training. If you start at a level too high, you increase your risk of injuring yourself and you’re back to square one - not exercising. During your first training session, try to perform each of the dumbbell exercises 10 (repetitions) times. If you feel okay the next day, wait one additional day and try it again, doing 12 repetitions. During subsequent sessions increase the repetitions (by 2 additional repetitions) only if you feel good between sessions. When you are able to do 20 repetitions of a particular exercise for several sessions, you may be ready for the next higher weight. When you increase to a higher weight, decrease back to 10 repetitions and gradually increase the repetitions over a period of time. As you train, you will find some exercises more difficult than others. You should not expect to increase the repetitions and amount of weight for all of the exercises at the same pace. You might be doing one exercise with a 3 pound weight/20 repetitions and another with a 5 pound weight/16 repetitions. It's also a good idea to record each weight training session so that you will be able to accurately track the amount of weight and reps for each exercise. A simple record might look like this ... DATE EXERCISE WEIGHT/REPS 10/1 Bicep Curl 5lbs./15 reps If you’re working out at a gym, don’t look at other people and try to copy the amount of weight they lift. You’re not doing these exercises to compete against anyone. The only competition should be with yourself, to exercise regularly and not stop. It took time to get out-of-shape and it will take time to get back into shape - you cannot rush the process. DO NOT EXERCISE THE SAME MUSCLES EVERY DAY Your body needs rest as much as it needs to exercise. At the end of your resistance training session the energy level of the muscles you ‘worked-out’ are at their lowest level. That’s why you feel tired at the end of the session. Over the next 24 to 48 hours the energy level of the muscles is replenished. Biochemically, the breakdown process is known as ‘catabolism’, while the replenishment or restorative process is called ‘anabolism.’ For this reason, it's essential that you only exercise a particular muscle on alternate days. For example, if you did the biceps curl exercise on Monday, wait until Wednesday to perform the same exercise. As you train, you reduce the energy level in the muscles you are working out. If you don’t allow these muscles sufficient time to recuperate, you may injure yourself. The body needs rest, to replenish itself, as much as it needs exercise. The problem with many of us is that we’re real good at the rest part - and terrible when it comes to doing the exercise. LIFT WEIGHTS WITH SLOW, CONTROLLED MOVEMENT If you’ve been to a gym recently, chances are that you saw someone throwing a weight up and down in a pumping action. While that training method may be fine for a heavy weight body builder, it’s not good for a light weight baby boomer. If you have to throw the weight to lift it up, it’s too heavy for you. In a resistance training program, it’s not how much weight you lift - it’s how you lift the weight. Technique is the most important consideration. Good technique will maximize your benefits and reduce the likelihood of injury. Bad technique will do the opposite. Resistance training should always be done in a slow, controlled manner. If you throw the weight, it becomes a ballistic or projectile movement. By doing so, the initial spurt of muscular action develops momentum or inertia which carries the weight the rest of the way. This explosive movement takes much of the effort off the muscle, reducing the effectiveness of your resistance training program. Remember, weight training should be performed with slow, controlled movements to allow each muscle fiber to ‘fire’ as you perform each exercise through a full range-of-motion. WHEN LIFTING WEIGHTS DO NOT HOLD YOUR BREATH This guideline is so important to follow, that if you don’t do it right - you could end up in the hospital! Whenever you lift a weight or any heavy object DO NOT HOLD YOUR BREATH. If you hold your breath and physically exert yourself at the same time, you perform what’s known as a ‘valsalva maneuver.’ If you’ve ever suffered from constipation and held your breath while you strained on the toilet - that’s a valsalva maneuver. If you physically exert yourself - as you hold your breath - you can dramatically increase your blood pressure and precipitate a stroke or heart attack. One way to prevent breath holding while resistance training is to breathe out as you lift a weight. Some fitness trainers advise their clients to, ‘blow the weight away.’ I ask my patients to count out loud the number of repetitions as they lift the weight. This forces them to breathe out as they lift the weight - reducing the likelihood of performing a valsalva maneuver. STAY WELL HYDRATED WITH WATER Just as you need to replenish fluids when doing cardiovascular exercises, you need to do the same while weight training. Some health clubs and home gyms are not well ventilated, which will substantially increase your fluid loss while exercising. If you don’t consume enough fluid (preferably water) while exercising you may become dizzy or disoriented. To reduce the risk of a heat related disorder while exercising - stay well hydrated with water. DON’T IGNORE SYMPTOMS OF INTOLERANCE Your body has a way of letting you know when you are doing too much. Unfortunately, many of us become deaf when we should be listening to what our bodies are telling us. Occasionally, I hear stories from patients who had heart attacks or strokes tell me that they knew they were doing too much, yet in spite of the fact that they did not feel well, they still didn’t pay attention to the early warning signs. Remember, whenever you are performing any physical activity - if you feel dizzy, disoriented or pain in any part of your body - not generally associated with the activity - slow down and stop! If you ignore the symptoms of intolerance you run the risk of injury, heart attack, stroke or worse. When you begin an exercise program you have to use good common sense - and listen to your body. SOME FINAL WORDS OF CAUTION While it may not always be possible, I strongly advise everyone beginning a program of exercise to workout with a partner. Exercising with a friend or ‘significant other’ may motivate you, and keep you on track. In the unlikely event that you’re not feeling well, your exercise partner is someone who can assist you. Remember, Exercise is like medicine, while too little may not yield the desired results - too much can be dangerous. TO LEARN MORE ABOUT RESISTANCE TRAINING Download our FREE ONLINE BOOK on our home page and refer to Appendix D - Dumbbell Weight Training. GETTING BACK TO BASICS "What your doctor wanted to tell you ... but didn't have the time." |