Body Basics
By Bob Woods
Strong Advice
STRENGTH TRAINING CAN ADD MUSCLE TO YOUR BODY AND PEACE TO YOUR MIND
Is it getting tougher to lift a full bag of groceries out of the car? Are you having trouble hoisting a young grandchild up into your arms? Do you lament about not feeling as strong as you used to be?
While the aging process may keep some people from doing at age 65 what they could do at 35, it’s not because their muscles simply wither away with the years. Diabetes, arthritis, heart trouble and other ailments all can be contributors. The greatest factor, though, is a lack of physical activity and exercise, which causes once-vital muscles to atrophy. "Muscles actually get smaller when they’re not used," says James A. Coale, PhD, the director of physical education at the Virginia Military Institute in Lexington, Va.
Remarkably, though, those same muscles can be restored — and even grow larger — through routine strength training. Combined with regular cardiovascular exercise (walking, jogging, biking, swimming, etc.), strength training will not only make you stronger, but also help you maintain proper weight, increase bone density, reduce arthritis pain, anxiety and depression, and improve blood sugar control.
The words "strength training" tend to conjure up images of buff bodybuilders with bulging biceps. That’s not what Coale is talking about, however. He advocates using light weights and/or specially made elastic bands to do series of resistive training exercises. Resistive (sometimes called resistance) training is a form of strength training that allows muscles to expand and contract — in a sort of pulling and pushing motion — at a rate of intensity that over time develops the strength and size of muscles.
In designing resistive training programs for students and faculty at VMI, Coale has them use elastic exercise bands, which can be purchased at sporting goods stores or on the Internet. He includes specific routines for conditioning the muscles in the arms, shoulders, chest, legs, back and abdominal region. "What’s great is that you can adjust the resistance by either widening your stance or increasing the tightness," Coale says. He also suggests using adjustable or fixed-weight dumbbells, ranging from 2 to 15 pounds, for similar exercises.
People with diabetes should always consult their physician before starting any new exercise program. Begin strength training two days a week, gradually working up to four days a week, Coale advises. Do 10-15 reps (repetitions) of each exercise, two to three sets per session. Avoid muscle fatigue, but increase the bands’ resistance or use heavier dumbbells as the workouts become easier. Ultimately, a comprehensive exercise program including cardiovascular and strength training will promote an overall sense of good health, well-being and self-confidence.
STRENGTH EXERCISES YOU CAN'T RESIST
Here are some basic resistive-training exercises using elastic bands or tubing. For each, gradually work your way up to be able to do three to four sets of 12-15 repetitions.
chest press:
- Place tubing behind upper back. Grasp handles and gather enough tubing to create slight tension when elbows are bent 90 degrees.
- Keep elbows in line with shoulders, palms down. Squeeze shoulder blades together.
- Push arms straight out, keeping elbows slightly bent. Return to starting position.
bicep curl:
- Place feet in staggered stance, tubing under front foot. Grasp handles, with arms at sides, palms forward, elbows tight against your side.
- Slowly bend at elbows and move palms toward shoulders.
- Lower arms to starting position.
dead lift:
- Step on tubing, feet 6 inches apart, with remainder of tubing in front of toes.
- Grasp handles, keeping slight tension in tubing. Keeping lower back straight, bend forward at hips with a slight bend in the knees until you feel slight tension in the backs of the legs.
- Slowly rise to a standing position. Repeat.
squats:
- Stand on the elastic band or tubing, feet shoulder width apart, weight on your heels.
- Grasp a handle in each hand, palms facing thighs. Raise hands to shoulders, palms forward and tubing behind arms.
- Slowly bend the knees and lower body by moving hips back and maintaining arch in lower back. Sit back until upper legs are parallel with floor. Knees should not go past your toes.