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As many of you are aware, although there is a resident gym in my building and I also own free weights and a stair climbing machine inside my home, I have been a member of seven different commercial gyms in the city of San Francisco alone over the past two years. The purpose has been to observe exactly what the public is actually doing while at the gym. Additionally, many of you know that since I travel quite a bit I also "observe" what takes place in hotel gyms. My findings have been, and continue to be, quite disturbing. Most gym-goers, including men, engage in not only bad form and technique, but appear to have a gross misunderstanding of the entire purpose of many anaerobic exercises particularly BICEPS exercises. The ultimate goal is to get the most out of the exercise from a total body perspective and to make specific, smaller movements part of compound multi-joint strength-training exercises. Serious weight-lifters, myself included of course, do not "just sit around" doing isolated biceps curls, but rather the movement is part of what is known in weight-lifting circles as "big lifts" which do so much for optimum fitness levels.
To begin with, 90% of your exercise routine should be done while standing. Weight-bearing exercise coupled with weight-resistant exercise is crucial in order to maintain and improve bone health and avoid mild to serious pelvic issues. (If you are disabled and cannot stand, then anaerobic exercise can still take place but from a sitting position with appropriate modifications. I spent six weeks in a wheelchair and I know personally very well how much can be accomplished with modifications while under a physician's and physical therapist's care). When you stand straight with your shoulders back and down and proceed to to engage in biceps curls, you are also engaging your entire core musculature as you do the exercise. If you sit, then you lose the core engagement completely and it is no longer a weight-bearing exercise. You can make the exercise more challenging by doing what are known as "suitcase curls" which involve curling one arm at a time with each dumbbell while keeping your body perfectly straight. This is not so easy. Aim for 3-4 sets of 8-12 repetitions. Then you can engage in what is called the 7-7-7 biceps exercise where you curl using a straight bar or a curl bar by curling holding the bar against your thighs and then raising it to a 90 degree angle for 7 repetitions. Then change your starting position to that 90 degree angle and curl up to just under your chin for 7 repetitions. Then curl the bar from your thighs to just under your chin for the full range of motion for 7 repetitions. Repeat this for at least 3-4 sets of 8-12 repetitions. This strengthens every "head" of the small biceps muscle. Finally, when you have have mastered the above at a challenging yet SAFE load, then you can incorporate the movements as part of the "squat to curl to press" exercise using a pair of challenging dumbbells. This not only becomes a total body strengthening exercise, but also a very functional exercise to make you stronger and more flexible. This will also help make every day movements and tasks much easier. Stay tuned for more helpful hints. Until then, Climb, lift and eat well...
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Both women and men need to make strength-training using external loads (anaerobic exercise) a part of a comprehensive exercise program along with cardiovascular exercise in order to achieve optimum health and fitness. Body weight exercises alone only go so far and are best when used in conjunction with weight-lifting. With clearance form your trusted physician, take the steps to learn proper form and technique. Before you know it, you will look, feel and "actually be" stronger and healthier.The leaner and stronger your muscles are throughout your body, the more fat and calories you burn at rest with the added benefit of building and maintaining strong bones, joint health, relieving stress and so much more!
Whatever your age, it is never too late to begin a weight-lifting program. Once you make the decision that you will devote four or five 20-30 minute sessions per week to lifting weights, anaerobic exercise, you will have taken the first step! Think about it. Is an average of two hours out of 168 hours a week worth it? Absolutely! Then you must decide if you are more comfortable exercising at home or in a commercial gym. (If your company has a designated workout area/room with the right free weights then that could be an option as well) Next, it is essential to learn proper form and technique and above all how to safety complete each exercise for best results. If your budget allows, hire a nationally certified personal trainer (even if you can only buy limited sessions, at least you will observe and learn "in person" how to do the basic and compound movements correctly). The trainer should demonstrate how to do the full range of motion when lifting so that you also increase your flexibility as well as strength and power. Weight-lifters are among the most flexible of all athletes right along with gymnasts. The key is to complete that full range of motion when working each and every muscle and then progress to compound, multi-joint, full-body exercises. Too many people often make mistakes such as not only not completing the full range of motion therefore not getting the full benefit of the exercise, but also risking serious injury. Don't let this happen to you! The key is education and watching it done correctly. Then, you learn by doing it and very soon, lifting weights will become second nature! Stay tuned for tips on biceps exercises! Until then, Climb, lift and eat well... So many women, from young women, to those in their prime, to those in their golden years, need to be taught via "authentic" positive role models that weight-lifting is indeed "feminine" and that being strong and healthy from the inside out is an integral part of achieving greater and lasting success on both a personal as well as professional level.
I will go one step further and address all those women in powerful leadership positions who have been working hard to achieve equality for women in the workplace, including, but not limited to, equal pay for equal work as compared to their male counterparts. This should NOT, however, include equality when it comes to the lack of optimum health and fitness. As I discussed last week, the number one killer of men, heart disease, has now become the number one killer of women and as human beings, both men and women require virtually the same comprehensive cardiovascular, anaerobic and nutritional plan for optimum health and fitness. The myths that so many women still believe are not only hurting them but in many cases also killing them. Corporate officers, executives and leaders have the power to assist me in getting this message out. After all, most women cannot effectively lead others until their health and fitness climb out of the back seat and become a top priority. This will in turn help propel these women to even greater heights as they strategically position themselves to be successful in their chosen fields. Clearly, most women still need to be educated regarding evidence-based health and fitness as the numbers of preventable conditions and diseases spiral out of control. Stay tuned tomorrow for specific details on how both women and men can incorporate a SAFE and EFFECTIVE weight-lifting program into their lives. Until then, Climb, lift and eat well... Self-fulfilling prophecies which undermine optimum health and fitness can be avoided right now. It is time to stop sabotaging your own health and fitness goals by assuming you will not succeed. When you were born, were you able to walk? No. Climb? Of course not. With clearance from your trusted physician, you can absolutely achieve your personal best regardless of any physical limitations you may have. The point is this: Try the very best you can in a challenging yet SAFE evidence-based workout environment as you follow a healthy, balanced food plan designed for you. If you assume you will not succeed and if you do not even make an attempt, you will have then fulfilled your negative prophecy. Be positive, stay on course and soon you will reap the rewards of a job well-done as you reach your full potential.
Additionally, widely held erroneous beliefs and myths such as women believing that lifting weights will create big and bulky muscles despite what the science clearly states to the contrary, are in fact borderline pathological. These beliefs are in fact predicated on gross misunderstanding of the structures of the human body and how they function. The fastest way to a strong, lean and healthy body is to get the facts... Climb, lift and eat well... As always, consult a trusted, board-certified physician who has your best interests in mind before attempting this and any other exercise regimen as you may have issues/limitations that would require modifying this or any other exercise modality. (I will address these and other such modifications in my next blog.) For best results: 90% of your cardiovascular and anaerobic exercise routine should be performed from a standing position, NOT sitting or lying down. Workouts which were designed for patients in a rehabilitative setting are NOT optimal (to say the least) for those individuals able to stand on their own two feet. Weight-bearing and weight-resistant exercise modalities using challenging yet safe external loads are best to guard against preventable conditions and diseases including heart disease (as well as many cancers, which I will discuss in more detail in a subsequent blog). In fact the American Heart Association fully supports lifting weights to help prevent heart disease and promote a health heart. The combination of upright cardiovascular exercise such as climbing, running, jogging or even very brisk walking in conjunction with lifting weights is best to promote optimum heart health along with proper nutrition.
Unfortunately there are several MYTHS which continue to be perpetuated by very unscrupulous individuals across multiple platforms and not only do a huge disservice to those seeking to improve and enhance their health and well-being, but in many instances those who desperately need help the most are often hurt the most. (I will address this issue in a blog later this week.) Here are the top 4 myths DEBUNKED: 1) Many individuals, especially women, think they will get "big and bulky muscles" if they lift weights. NOT TRUE! In fact, unless a woman is ingesting anabolic steroids, her muscles CANNOT get "big and bulky". Women DO NOT have the hormones to allow this to happen. Moreover, it takes hours and hours on a daily basis along with the consumption of thousands of very specific kinds of additional calories in order to create these so-called "big muscles". The fact is that if a woman has "big arms" or 'big thighs' it is because she has FAT deposits surrounding her muscles in much the same way fat deposits are created in the abdominal region. These FAT DEPOSITS are the result of overeating, especially consuming too much junk food such as trans fats, plus leading a sedentary lifestyle. In addition, many individuals also consume too much alcohol. The more lean muscle you have, the more fat and calories you burn at rest! 2) Many think weight-lifting is only for younger people and only for men. NOT TRUE! In fact women need to lift weights just as much if not more so than men to guard against osteoporosis which is now affecting more MEN than ever as well. It takes BOTH weight-bearing (exercise while standing) AND weight-resistant (lifting weights using external loads) to help keep bones healthy and strong. (I will delve more deeply into this issue again this weekend.) 3) Many think weight-lifting has nothing to do with weight loss. NOT TRUE! Even while resting, muscle fibers burn fat and calories, whereas fat cells do not. The more lean muscle tissue you have, the more fat and calories you burn each day in addition to those you burn during your weight-lifting session. 4) Many think that weight-lifting takes too much time and money. NOT TRUE! AFTER you have learned proper form and technique from a nationally certified professional trainer (either in person or from a reputable DVD), for the price of a full-length mirror, a barbell, a curl bar, beginner dumbbell set you would have exactly what you need right at home, anytime and if you devote an average of four sessions of 30 minutes each week, that means only a two hour commitment to anaerobic exercise out of the 168 hours each week! Stay tuned for more evidence-based facts to help you lead a much healthier life. Until then, Climb, lift and eat well... Currently the number one killer of men has now become the number one killer of women, heart disease. The fact is, that as human beings, both men and women require virtually the same comprehensive cardiovascular, anaerobic and nutritional plan for optimum health and fitness. The myths that so many women still believe are not only hurting them, but in many cases ultimately killing them. Clearly, most women still need to be educated regarding evidence-based health and fitness. Stay tuned for more on this issue which will benefit men as well as women. Until then,
Climb, lift and eat well... As I turn 53 today I reflect on what now marks 25 years of my dedication to effective cardiovascular and anaerobic exercise in conjunction with proper nutrition. It has meant so much to my own quality of life and I hope that I can serve as the inspiration to you, my readers. Today there are many individuals in the media with tremendous platforms who deliver erroneous messages to both men and women that many conditions and diseases are inevitable. Not only is that assertion completely false, it sends a message of hopelessness and doom to both men and women everywhere, particularly to those approaching 50 and beyond. It is time to put an end to the hopelessness as well as the hype surrounding that which serves little or no purpose on the road to optimum health and fitness. Stay tuned tomorrow for more details. Until then,
Climb, lift and eat well... |
Audrey"Let's PREVENT what we can and BE COMBAT-READY for what we cannot as we ENJOY and make the most of every single day!" Archives
July 2024
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