Fitness

How you use weight training depends on what you’d like to achieve through this type of exercise. If you’re a bodybuilder, you may wish to focus on bench-pressing an ever-increasing amount of weight as well as using weights to strengthen and define your “abs,” and legs. This is especially true for competitive bodybuilders. Take a look at Governor Arnold Schwarzenegger as a young man and a former “Mr. Universe” to see bodybuilding at its finest. Women also compete in bodybuilding, developing clearly-defined muscles.

For the rest of us, weight training increases strength and range of motion in our muscles and joints. You will feel less fatigue, your cardiovascular health will greatly improve, and you will lessen the likelihood of developing health problems as you age.

If you enjoy power-walking, try adding weights to your ankles; it will take more effort to move your legs, but in time you will gain strength and you’ll want to gradually increase the amount of weight your legs carry. Start with light weights and work your way upwards. You can do the same with attaching weights to your arms and swinging your arms as you walk. Finally, you can use weights to do “curls” with your arms, increasing muscle strength as you progress to using more weight.

Weight training should not be painful; if it is, you’re trying to do too much too soon. Torn ligaments aren’t fun. You may want to consult a trainer at a fitness center before you start weight training. You can purchase “home gyms” for at-home weight training. Take it slowly and carefully; any successful type of increasing wellness takes time and perseverance.

Trainers are experts at what they do and what they can teach you to do. Most personal trainers work at fitness centers, but there are many who make “house calls” if you have difficulty getting to a center because of a disability. Hiring a personal trainer is a bit pricey, but you get a lot for your money. Your trainer will design an exercise program specifically for your wellness needs, and will also consult with your physician and physical therapist. He/she acts as both teacher and inspiring, encouraging coach. If you feel like giving up, your trainer will boost your confidence and keep you on track. He/she will bring you slowly up to optimal benefit so you don’t over-do a good thing. Trainers have infinite patience, even when you don’t see results quickly enough. Your trainer will focus on quality not quantity. Without a personal trainer who is familiar with your level of fitness and your fitness goals, you’re like a missile without a guidance system; you really don’t know in what direction you’re heading!

If you’re unfamiliar with personal trainers, ASK QUESTIONS. Your trainer expects this, and if he/she is reputable, will be able to answer all your questions until you fully understand how your personal exercise program will help you. Your trainer will explain in detail what he/she recommends for you, and why. A time-frame for achieving maximum benefit, how often you need to exercise, what activities to avoid, and of course the “what’s it gonna cost me?” questions will be firmly set in your mind. Unless you’ve read “Physical Fitness for Couch Potatoes,” perhaps a personal trainer is just what you need.

Physical fitness isn’t just for athletes and bodybuilders. It isn’t limited to young adults. It isn’t about who has the best “Abs.” And it isn’t limited to people without any type of disability. Fitness is about health and wellness regardless of your age and ability level. Maintaining the degree of fitness that you are capable of increases your cardiovascular system, relieves stress, improve bone and muscle strength, increase respiratory functioning, and adds healthy years to your life.

Everybody knows that certain things are “bad” for you, such as smoking, drinking alcohol excessively, using illegal drugs, and having unprotected sex. For example, a twenty-five year-old woman who is addicted to methamphetamine has the physical appearance of a seventy year-old woman who is terminally ill. The HIV/AIDS epidemic has spread from homosexuals and drug addicts to affluent, professional heterosexuals; it’s now an equal-opportunity killer. More people are able to stop using heroin and cocaine combined than people who successfully stop smoking. Fatal injuries from drunk driving is the #2 killer of teenagers; #1 is suicide. These are all preventable conditions, and achieving an adequate fitness level can help reduce their devastation.

Fitness is about eating well, exercise that matches your ability, sleeping well, and recreation. Moving your muscles and joints to gain strength, agility and range of motion is easy to achieve. Cutting back on “junk food” and over-processed packaged food increases your nutrition and keeps your weight under your control. This section will help you learn to do these things; you have everything to gain and nothing to lose!