10 reasons to start lifting weights like Arnie

When you imagine lifting weights, do you also imagine yourself transforming into Arnold Schwarzenegger? If so, you could be letting a common myth stop you from achieving some serious health and fitness benefits. In reality, there is no possibility of you becoming a hulking mass - that is one of the great fitness misconceptions. Weights will tighten loose skin, sculpt sagging muscles and support your skeletal muscle system. That is all. Here are ten things you can expect from keeping to a simple weights routine three days per week: 1. You will be physically stronger, and your balance will improve Supporting your skeleton will provide better balance and precision when walking, running, dancing and even climbing stairs. Using basic dumbells of five to eight lbs can help support the upper body, arms and lower back. Do three sets of ten, on each day of your first week. 2. You decrease your risk of osteoporosis in less than 30 minutes per day According to Irish Osteoporosis Society research, as we age our spinal bone density reduces and we become more susceptible to brittle bones. Resistance training is recommended to alleviate the problem. Adequate dietary calcium (or calcium supplements) are advisable in most cases. Using a chair, extend your body to the floor and back up again to sculpt the triceps and muscles of the shoulders and back. Do three sets of ten, on each day of your first week. 3.  You will reduce your risk of illness Beginning with weights that are 25% of the maximum that you can lift is advisable. Lifting kids, groceries and laundry should all become easier tasks that do not cause strain after a short while. Gestational Diabetes is a concern during pregnancy and can be related to excessive body weight. If you are pregnant, there is nothing wrong with performing this gentle form of exercise. 4. You will improve your mental wellbeing The natural endorphins produced when you breathe out on the lifting movement as you train can relieve stress and calm the nervous system. You will not immediately nail your breathing, but it will get easier. Strength training promotes confidence and a feeling of capability, which is the first step in relieving the feelings of instability in your life. For me personally, it really helps with my anxieties. 5. You will reduce your risk of heart disease Moderate exercise two to three times a week can improve body strength. Exercise, in general, lowers bad cholesterol (LBD), raises good cholesterol (HDL) and lowers blood pressure. Weight training can further develop this strength and improve cardiovascular health. The muscles around your organs are stimulated through gentle weights for the core and upper body. 6. You will reduce your risk of back pain, arthritis and injury The strength of your bones depends on the strength of your muscles. It is essential to maintain this balance. Regular repetitions build stronger connective tissue and increase joint flexibility. It can and has eliminated back pain for me (I worked as a scenic artist for over 12 years), and I would advocate weight training in tandem with your preferred form of exercise. 7. You will improve your athletic performance (from your living room) As you gain strength through consistent weights, you will feel more confident in your ability to sustain the positions for longer and to build repetitions. Sporty types can reduce the risk of injury from cycling, skiing and running and improve performance by including light weight training in a routine. It aids performance because it strengthens muscles and they can perform for longer during activity. The plank is a great exercise for this. Do not expect to master this at first. Build up to it. If you find it too difficult, rest your knees on the ground and continue the exercise as in the images below. Remain in position for a count of ten for the first week of training. [caption id="attachment_223198" align="alignnone" width="790"] Step by step: Holding weights, begin in the above full plank position with hands shoulder-width apart, abs tight, and feet together. (A) Without lifting hips, pull one dumbbell to the side of your chest, driving elbow to ceiling. (B) Return to start and repeat on opposite side.[/caption] 8. You will gain strength without bulking up The body has an innate ability to build and repair muscle through progressive performance. These simple exercises using your dumbbells will utilise muscles you are unaccustomed to using in everyday life. Women have up to 30 times less of the hormones that lead to muscle hypertrophy. Women will develop muscles tone and definition – not bulk, like our pal Arnie. 9. It is never too late to benefit from muscle tone When you raise your metabolic rate by lifting weights, you will become stronger and more stable on your feet. Strength improvements are possible at any age. Begin these basic techniques in the comfort of their home and you can progress to the gym later if you feel like it. 10. You will lose body fat  An individual will lose weight if they burn the calories they consume. It's simple: eat less - exercise your muscles more. As lean muscle increases, resting metabolism increases too and this is enhanced when you perform a weight bearing exercise. When you are at rest, your body is still working to burn calories. Got a health or fitness question? Drop me a line: karen.forde@herfamily.ie