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"It's never too late to start weight
training". As a personal trainer, I am a firm believer in
weight-resistance training, especially with free weights, hand-held
weights and dumbbells).
Donna Meire
I have seen remarkable results with my clients after
six - 12 weeks of lightweight training.
First and foremost, let me dispel a myth regarding
weight training. Many of my female clients are worried that they will
get too muscular from weight training. Let me assure you that you will
not look like Arnold, unless of course that is your goal. I have been
weight training for 20 years and I've never been mistaken for Arnold.
The bottom line is that weight-resistance training can and will result
in a toned healthy body.
Studies have shown that a schedule of just two or
three times a week of lifting weights can reduce blood pressure and
body fat levels, increase bone density and, of course, tone and shape
your muscles.
Did you know that a pound of fat burns 2 calories an
hour while a pound of muscle burns a whopping 75 calories per hour!
Makes you want to run and get your weights right now, doesn't it?
Surprise! Weight training also boosts your metabolism.
Some other great things about weight training are that you don't have
to spend a lot of money on expensive equipment, free weights don't
take up a lot of room and you can use them at home.
The most important thing to know about lifting free
weights is that correct form is everything. In this case more weight
is not necessarily better. You need to start with repetitions. As you
get stronger increase the weight slightly and the repetitions to 15,
then add another set -- or two, depending on how strong you feel -- to
your routine.
Make sure that you are always in control of the weight
you are using. You will know if the weight is heavy enough if you feel
a slight burning sensation in the muscle you are working at the end of
a set. If you don't get that burn, increase the weight slightly. If
you can't control the weight or keep your form then the weight is too
heavy.
I can't stress enough about how important FORM is!
I know all of this sounds a little confusing at first.
My best advice would be to consult a personal trainer or a trained
professional at your gym.
Good luck, happy lifting and don't forget to stretch
after your workout!
Donna R. Meier is an ACE Certified Personal Trainer
and the owner of Get Fit Personal Training. She is available for
personal training sessions in your home, gym or at the private Get Fit
Gym near S. Miami. For more information or to schedule your FREE
fitness consultation call 305-270-7937.
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