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GETTING FIT - WEIGHT TRAINING
This month I would like to discuss anaerobic exercise. That means exercise that does not require large amounts of oxygen to perform the work. Exercises like weight lifting and sprinting fit into this category.
The way this applies to us is that when we think about staying fit and creating an exercise program, part of it should be weight training. Weight training helps us maintain lean muscle mass, which raises our hormone levels and keeps off those nasty extra pounds. Anaerobic weight training may sound complicated and technical but it is really quite simple. The body will respond to the stress that you put it under and the response will be positive as long as you don't injure yourself. This means that weight training is healthy and safe for all ages if done correctly.
In my office I recommend weight training for all my patients to improve their health as well as strengthen their back. The most common training program that I recommend is what I call the 10 REP MAX.
This program is started by first getting clearance from a health care professional. Once you are physically ready to start an exercise program you must prepare yourself mentally. Proper planning and goal setting are of great importance. Things like what time and on which day's will I exercise are questions that should be addressed before you begin. One must also realize that the body needs a break occasionally a planned break from your exercise program is acceptable. Your calendar might look something like this:
Exercise M, W, F from 4-5pm for six weeks followed by a 1 week break.
Now that we know when we will exercise we should know what we will be doing. The 10 rep max is named that because you should perform 10 repetitions of an exercise lifting the maximum weight that you can and still complete the set of 10 repetitions. That means that if you can only lift 15 pounds ten times, 15 pounds is the weight you should use. After we determine the weight to use for each exercise we are ready to begin.
First: start each exercise session by warming up the body by riding a bicycle or fast walking followed by exercises similar to what we are about to do only using about half the weight and doing the same number of repetitions.
An example would be: ride a bike for 15 minutes followed by 10 repetitions using 7 pounds instead of 15 pounds.
Now we are ready to start "pumping iron." Below is a reference chat used for simplification.
Warm-up 15 minutes of bicycle riding followed by performing the following exercises using lightweight.
UPPER BODY
- Lat. pull downs
- Seated rows
- Bicep curls
- Bench press
- Tricep extensions
- Shoulder press
LOWER BODY
- Leg press or squats
- Leg curls
- Calf raises
Next complete the program by doing the exercises using a weight that allows you to complete 10 repetitions of each exercise. Follow this by stretching all the muscle groups.
As you get stronger you will notice that you are able to complete the program at a faster pace and that you can complete more than 10 repetitions. This means add a little more weight.
If you should like more information about anaerobic weight training feel free to call my office at 248-548-3333.
Want to track your calories, carbs and other nutrients and find the calories you burn during exercise? Visit my-calorie-counter.com and setup a free online diet and exercise journal.
Tominello Chiropractic, 1821 Campbell, Royal Oak, MI 48073 | MAP | Phone: 248-548-3333
HOURS: Mon-Wed-Thur: 9:00am-1:00pm and 2:00pm-6:00pm, Tues: 9:00am-12:00pm and 2:00pm-5:00pm
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