Sculpt Your Muscles & Rev Up Your Metabolism With Weight Training
by Karen Millard
The best thing
about weight-training is that the results are so visible.
Unlike cardiovascular
exercise, where most of the benefits remain hidden inside, the benefits of
weight-training are very quickly on display for all to see.
That's because weight-training is the most effective way to reshape your
body. Of course, you can shed pounds and drastically reduce your overall
size with a combination of diet and exercise, but with a properly designed
program of weight-training you'll be able to achieve a balance and symmetry
that would be impossible without. With weights, you can streamline some areas
and build up others.
There are other benefits, too. A more muscular body burns calories more
efficiently. Meaning that you'll see greater results from your aerobic workouts.
Muscles also mean strength. By lifting weights you condition your body for
your other workouts, your sports activities and your everyday life.
Weight-training can affect the mind too, resulting in greater self-confidence
and a bolder outlook on life.
A few moments checking your developing biceps in the mirror as you brush
your teeth will make you want to keep going forever with this exercise thing!
Nothing is more motivating!
But weight-training, like many worthwhile activities, has to be done right.
If you don't understand the basic techniques, not only will you be disappointed,
but worse, you risk serious injury. This month, we're going to take a look
at weight-training basics.
Reps and sets. These are the terms
you'll see most often. "Reps" stands for repetitions and refers to the number
of times you perform a particular movement. A set is a specific number of
repetitions before a brief rest break. A popular program involves a pyramid
system of lifting an increasing amount of weight with a decreasing amount
of repetitions per set. For instance, you might begin with one set of twelve
reps at five pounds; rest for thirty seconds or so, then continue with one
set of ten reps at eight pounds, rest, and finish with one set of eight reps
at ten or twelve pounds. This system allows the muscles to warm up gradually,
decreasing the risk of injury.
Weight and repetition. More of one means
less of the other. If you want to build muscle, you do fewer reps of higher
weights. For smaller, tighter muscles, you choose more repetitions and lower
weights. This is why women usually choose lighter weights and men choose
heavy weights. It's also why women should choose light weights and three
to five sets of fifteen to twenty-five reps when they're working out the
legs and butt. I haven't met a woman yet who wants to bulk up in these
areas!
Start slowly. When you begin any new
exercise program, it's important to break in gently. To begin a weight-training
program, you'll need three sets of dumbbells at different weights or the
equivalent on a weight machine. Younger women can start with sets of five,
eight and ten pounds; older women may want to start with sets of two, five
and eight pounds. Men, of course, can start much higher. Ten, twelve and
fifteen for instance, or even more depending on their body weight. Later,
but sooner than you might expect, you'll be able to upgrade. When you can
easily handle the last reps of the last sets, maintaining good form, it's
time to challenge yourself a bit more. This, I think, is one of the biggest
rewards. When you can actually feel yourself getting stronger!
What is "good form"? Form is important
because it makes a difference in how a muscle develops. If the instructions
tell you to flex your bicep all the way, do it. Don't cheat. Half the effort
will produce half the result. Obviously good form will vary with each exercise,
but some general guidelines apply. When standing, maintain the natural arch
of your back and don't lock your knees. Conversely, when doing bench presses
or any other exercise lying down be sure to keep your spine pressed to the
floor. A good way to be sure of this is to keep your knees bent at all times.
If you have to struggle, you can't maintain good form. The weight is too
heavy. Drop down or reduce the number of reps until your body adjusts.
Abdominals. Form is especially important
in abdominal work. The potential for severe muscle injury is enormous if
you don't pay attention to what you're doing.. Remember, it's your abs that
should be doing the work, not your shoulder and neck muscles. Do not haul
yourself up by your neck! Keep your gaze fixed on a single spot on the ceiling
as you do your crunches and don't let your head trace an arc through the
air. This will seem impossible at first. Just remember, you only need an
inch or two of movement off the floor. Form is crucial in abdominal work.
Perfect your form and only then begin to work on increasing your reps. Even
if this means starting with only two or three reps per workout.
The program. An effective program targets
every muscle group in your body two to three times a week with forty-eight
hours of rest in between. It's during this rest period that a challenged
muscle grows stronger. Ignore this rule and you defeat your purpose! It's
not such a confining rule as it may appear though. You can exercise your
whole body twice a week. Or you could split the program to target upper and
lower body separately and work out every day. Another option might be to
combine weights and aerobics into a circuit-training routine one, two or
even three days a week and get both at the same time. "The Firm" series of
video tapes has had great success using this principle. Individual
weight-training programs are beyond the scope of this column. Last month
I discussed finding good exercise instruction materials. To recap, I recommended
looking for books, videos and magazines to help you design a program you
can live with.
Keep your program flexible.It's flexibility
that will lead to your long-term success. Not only will it prevent boredom
and burnout, but continually challenging your muscles with new and varied
exercises will lead to greater fitness than sticking with the same old thing
day after day.
Mirrors. Mirrors, despite what I said
earlier, are for more than just the vain appreciation of your good work!
A mirror is the perfect way for you to keep an eye on your form as you exercise.
Compare your body with the picture in the magazine or book and be sure to
copy it exactly. Do this two to three times a week and you'll soon be seeing
more than just good form!
About the Author:
Karen Millard is a mother of three and has been working out at home for a frightening number of years. She is a freelance writer based in Saskatoon, Canada and is currently working on a book of oral histories with co-author Maryanne Zuzak. When the stress of transcribing interviews gets too much, she puts on some very loud music and climbs aboard her cross-country ski machine.
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The best thing
about weight-training is that the results are so visible.
Unlike cardiovascular
exercise, where most of the benefits remain hidden inside, the benefits of
weight-training are very quickly on display for all to see. 
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