Fitness Strategies

Lesson 3: Weight and Eat.

Featured Fitness Activity - Weights.

Lifting weights is another exercise, like walking, that brings speedy and impressive results.

You can buy weights at some chain stores, and also at sports and fitness centers. Buying second-hand is another possibility. If you can't afford commercial weights, or if you don't want to buy any, tins of cat food or two litre bottles filled with sand or water will work quite well.

When you begin lifting weights, you should begin with very light ones. My son, a technician in the RAAF, explained that you need to tone the muscle tissue you have before you can build more.

If you have sore hands, begin by winding an elastic bandage around and tucking it in as shown in the pictures below.

Next, pick up your weight(s), and hold as shown.

First Exercise.

Begin by letting arms hang straight down. Now, keeping your wrists straight and your elbows to sides, lift the weights slowly until your arms are bent at right angles and the weights are at waist level. Hold for a second or so and then slowly lower to the starting position. Do this five times, and then put down the weights and shake your arms gently.

Do this exercise once or twice a day for a week, and then slowly increase the reps (repetitions) from 5 to 12.

When this is easy, you can add a little more weight.

Remember -

Lifting weights should not hurt. If you suffer any muscle pain, stop for a couple of days or go back to lighter weights and fewer reps.

Second Exercise.

Begin by standing with your arms at sides (as for the First Exercise) and then lift your elbows back and up to a right angle. Lower to starting point and repeat five times.

Third Exercise.

Sit down in a straight-backed chair. Put your elbows to your sides and lift the weights to shoulder height. Now, lift your arms slowly until the weights are straight above your head. Lower arms to starting point and repeat five times. This could also be done in a standing position, but it is better to begin seated to minimize strain on the lower back.

Fourth Exercise.

Lie down on your back with your head on a low pillow. Lift your knees, keeping feet flat on the ground. This keeps the strain off your lower back. Now, lift your weights straight up at shoulder level. Hold for a moment and then lower. Repeat five times.

Fifth Exercise.

Position as for Fourth Exercise. Hold both weights together over your chest or use a heavier weight held in both hands. Lift weight straight up and lower five times. Now, in the same position, slowly lower weight towards the ground behind your head. When you have brought it back as far as you can without strain, bring it back to the starting point. Repeat five times.

Sixth Exercise.

Begin as for First Exercise. Instead of returning weights to original position at your sides, continue to swing hands backwards. Do this slowly. When you reach the limit of your swing, hold for a few seconds before bringing weights forward again.

Seventh Exercise.

Use very light weights for this. If using adjustable weights such as the ones pictured, begin by using the bare bar.

Take up position as for Fourth Exercise. Stretch arms out as far sideways as you can. Now, very slowly, lift weights up and over until your hands are touching (arms straight), above your chest.

Caution.

When lifting weights always make movements slow and steady. Never jerk them and never lock your elbows or wrists. When an exercise calls for straight arms, don't lock the joints into position. Retain a slight curve or bend. Don't hold your breath while lifting weights. Aim for slow, normal breathing.

Advantages.

Advantages of this light weight training include a lessening of existing shoulder and neck pain, more strength in muscles and better muscle control. Visible changes will be firmer arms with better defined contours, and some development of muscle tone in shoulder and collarbone region. You will not develop huge muscles.

Weight training can be fitted into odd times in the day such as while waiting for the kettle to boil, using a hands-free telephone, or waiting for your turn in the bathroom.

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