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Do Not Wait
To Do Weights!

I

was recently posed the question —
if you had to — positively had to
— give up one exercise which you
love, which would it be — swimming
or weightlifting?
Well, that was a tough
call for me, because I abso-
lutely couldn't live without
either in my mind, loving
both with equal passion.
Swimming — for the
aerobic benefit and for the
panacea it provides for me
when I go into the pool a
little sluggish or headachy.
And weight training —
for the strength and power
it has given me, helping in
so many functional ways
during the day. But this
being a hypothetical question and
not a real supposition (thank good-
ness!), I chose to give up ... swim-
ming and stick with weightlifting.
The benefits of weight training
are numerous. It gives muscular
strength, essential for optimal health,
wellbeing, functional ability and
enjoyment of life.
As we age, we lose
muscle mass; but
that tendency can be
reversed somewhat
by weight-resistance
training.
It also strengthens
our bones, fighting
the likes of osteo-
porosis and other
bone-related dis-
eases. As stated in
one of my previous
articles, it's not just
women who have to
worry about bone
loss.
Men constitute about one-fifth of
all osteoporosis patients. And the
male mortality rate for hip fractures
above the age of 70 is three times
greater than females.
Strength training also gives a
higher metabolism, meaning you
can burn more fat, even at rest. Your
energy level will increase as will
your vitality. Your stress level will go
down. You'll sleep better, have higher
self-esteem and, as you age, a greater
quality of life.

If you are embarking on a new
weight resistance program or want
to alter your present one, keep these
important elements in mind: Lift
at least two or three days per week.
Once is not enough. Hit
the major muscle groups,
such as shoulders, chest,
back, legs, arms and
abdominals.
But don't lift on con-
secutive days unless you're
working different muscles.
The rep amount per
set (according to many
fitness organizations)
should be between eight
and 12. Aim for at least
two sets per muscle group.
Each repetition should
be through full range of motion,
with slow, controlled movement and
breathing.
There are those who might
advocate lifting weights using fast
momentum — but I'm not one of
them. Yes, you can throw around a lot
of heavy poundage in the gym, but
does that tax your
muscles as effec-
tively as doing it
slowly? No. And
that's my philoso-
phy.
Weight training
should be part of
your life if for no
other reason than
you want to lose
fat.
Building muscle
replaces fat. And
eating right is
without question
essential in that
formula as well.
With the warmer weather around the
corner, it's a great time to start an exer-
cise program involving weights.
But please, don't tell me I can't
swim! I

Weight training
should be part
of your life if for
no other reason
than you want to
lose fat. Building
muscle replaces fat.

Jim Berk is an Aerobics and Fitness
Association of America-certified personal

trainer. He's affiliated with the Jewish
Community Center of Metropolitan Detroit

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February 24 • 2011

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