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Benefits and misconceptions of strength training

By Sally Anderson, Special to the Times
Published October 30, 2007

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For people older than 50, the benefits of building muscular strength and endurance are huge. Indeed, researchers at Tufts University say that strength training is their weapon of choice for fighting physical declines associated with aging.

An estimated 75 percent of older adults are sedentary or significantly inactive, causing them to lose up to 2 percent of their muscle strength every year between ages of 65 and 85, according to Dr. David Buchner, chief of the Physical Activity and Health Branch of the Centers for Disease Control and Prevention.

You cannot develop healthy strong muscles by taking a pill or going on a diet. It is a continual, do-it-yourself activity. While there are so many benefits to be gained from strengthening muscles, you need to separate fact from fiction on this topic.

"Some myths are just harmless half-truths, but many others can actually be harmful," says professional triathlete and personal coach Eric Harr, author of The Portable Personal Trainer. "They can cause frustration in working out and sometimes even lead to injury."

The facts

- Helps you lose body fat. You will be building lean muscle tissue, which utilizes far more calories than does fat.

- Reduces risk of injuries. You will also be strengthening bones, ligaments, tendons and cartilage, which protect joints from possible injuries.

- Improves posture. Strong muscles help you to "stand tall" and could eliminate many orthopedic problems associated with backs, hips and knees.

- Helps to reduce pain from arthritis. Studies have proved lifting weights can reduce joint pain.

- Builds bone density. Strength training is one of the best things you can do to maintain and build bone density, which helps to prevent osteoporosis. When muscles pull on bones during strength training, they stimulate the bones, increasing their density.

- Enhances strength, balance, flexibility and coordination.All of these help in preventing falls. Most people will begin to notice improvement within six weeks.

Some myths

- No pain, no gain. Some people gauge the effectiveness of the exercise by how sore they feel. Pain should not be an indicator of a successful workout. It is common for beginners to experience mild soreness after a workout; however, there is no research that connects soreness to any strength grains.

- Muscle turns into fat if you stop using weights. Muscle and fat are two different tissues that do not have the capability of changing from one to the other.

- If you stop strength training, your muscles will reduce in size because they no longer have the stimulus to increase or maintain. Thus, a greater proportion of your body weight will be fat. If you do stop exercising, you need to make dietary changes, as your caloric expenditure will be decreasing.

- Strength training can spot reduce problem areas. There is no such thing as "spot reducing." You cannot selectively choose and repeatedly work specific sites and expect to lose weight in that area. Exercises that involve the "whole body" such as aerobics and strength training will decrease body fat throughout the entire body. Your genes will dictate which areas will be the first to lose fat.

- It is good to combine walking with resistance training by using light weights. Some people will carry handheld weights or strap weights on their ankles when they are walking or running. Don't bother, says exercise physiologist Ben Hurley of the University of Maryland: "It slows you down, so you get less benefit from aerobic exercise, and it doesn't add enough weight to give you the benefits of strength training."

- To gain muscle strength, you need to work with weights that you can lift no more than eight to 12 times consecutively. If you can go beyond the 12th repetition, the resistance is too light to stress the muscle, says Hurley.

- Strength training will make women too muscular. Generally, women do not have enough of the predominantly male hormone testosterone to create bulky muscles; men's testosterone levels are 10 to 30 times higher. You can become stronger without seeing your muscles change. Don't judge muscle strength by size alone.

If you are 50 or older and have not been exercising, check with your physician before beginning ANY exercise program. Write Sally Anderson in care of LifeTimes, St. Petersburg Times, P.O. Box 1121, St. Petersburg, FL 33731.

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The exercises:

Pushups: Strengthen back of arms, chest and front of shoulders. Begin in the standard pushup position, abdominals contracted and legs extended with toes on the floor. Place hands 6 to 12 inches outside of shoulders. Bending elbows 90 degrees, lower chest toward the floor, then push back up, keeping head in alignment with the spine; do not let back drop. Inhale as you lower and exhale as you push up. Do eight to 12 repetitions. To modify, keep knees in contact with floor.

Lunge and leg lift: A balance exercise that targets legs, buttocks, biceps (front of upper arms) triceps (back of upper arms) and abdominals.Holding weights, palms facing inward, step forward 3 to 4 feet with right leg into a lunge position, maintaining a straight back. At the same time, with elbows pressed against the waist, bring your lower arms toward shoulders in a biceps curl. Do not let wrists curl in. Lower arms as you straighten legs. Contracting abdominals, swing right foot off floor in front of you while pressing both arms slightly behind you, palms now facing outward. Perform eight to 10 reps on one leg, then repeat with other leg.

Side plank with arm reach: Works the shoulders, abdominals, gluteals and front of thighs. Lie on side with lower arm resting on floor. Push hips off floor, forming a straight line from head to heels. Keeping chest lifted and open, raise arm above shoulder. Bending elbow, bring arm downward and under the waist, slightly rotating upper body. Imagine you are wrapping your arm around a large beach ball. Hold for a second, then return to original position. Do four to five reps on each side. Modification: Keep lower legs bent on floor when you lift hips.

Pass the ball: A full body workout, strengthening the core muscles and both lower and upper body. Standing with feet a comfortable distance apart, hold a medicine ball or a weight in your hands in front of chest. Leaning slightly forward, without arching your back, bend into a squat position; do not let knees extend beyond toes. Bring ball through legs, as if you were getting ready to pass the ball. As you stand, bring your arms into a frontal raise, holding ball at chest level, knees and elbows slightly bent; do eight to 10 repetitions.

 

[Last modified October 29, 2007, 15:04:39]

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