Blessed Health by Dr. Melody T. McCloud & Angela Ebron

Author:Dr. Melody T. McCloud & Angela Ebron
Language: eng
Format: epub
Publisher: A Fireside Book

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Walking and any other form of aerobic exercise you do is just one part of your get-fit plan. Weight training is the other. Why weight-train? Because it helps build muscle, and the more muscle you have the more efficiently your body can burn calories. Did you know that one pound of muscle burns 35 calories a day? There’s even more good news about pumping iron. It also increases your strength, helps combat osteoporosis, builds denser bones, and gives your body that lean, sculpted look.

If you’re worried that lifting weights will make you big and bulky, don’t be. You’re not going to turn into a female Rocky. The women bodybuilders you see on television do intensive training and lift seriously heavy weights to get that muscle-bound look. What I’m talking about is weight training (also called strength training or resistance training) for weight loss and good health. To achieve these goals you can use dumbbells or even your own body weight—both allow you to work against resistance, which is the whole point. If you opt for weights, it’s best to start off with 2- to 3-pound dumbbells and progress to heavier weights (5 pounds, 8 pounds, etc.) slowly and incrementally. As with aerobic exercise, it’s important to warm up before beginning. Marching in place for a few minutes is sufficient.

There are all sorts of strength-training exercises to choose from: bicep curls, lateral raises, tricep kickbacks, lunges, squats—the list goes on and on. For a well-rounded, safe program, I suggest checking out a class (or personal trainer) at your local health club or Y, or trying a weight-training video by a reputable professional. The point is to follow a routine developed and demonstrated by a certified fitness trainer. Make sure he or she has a degree in the fitness field and certification from a nationally recognized organization like the American Council on Exercise (ACE), the American College of Sports Medicine (ACSM), the National Academy of Sports Medicine (NASM), or the National Strength and Conditioning Association (NSCA).

Keep in mind, when you weight-train it’s important to pay attention to your breathing (exhale on the action, inhale on the release) and your technique (execute each exercise slowly and with control; let your muscles, not momentum, do the work). This is why it’s so crucial to work with an expert when first learning to weight-train. Proper form and technique is vital to success. Without it, you won’t home in on the exact muscles you’re trying to work, rendering the exercises ineffective. And you’ll place yourself at risk for injury, too.

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