Getting Stronger: Magic and Myths of Strength Training

It used to be called body building. Now this type of physical activity is also called strength training. You may also have heard it called resistance training, because you put resistance (free weights or weight machines) on your muscles to strengthen and build them. For most people, the goal of strength training is to increase muscle tissue, burn more calories, and become stronger and firmer.

This Active Living article focuses on three points:

• How strength training helps improve your health
• Debunking myths about strength training
• How to get started

Remember Rocky?

Remember the series of Rocky movies? Rocky Balboa was an underdog — a boxer who wanted to get better, tougher, and stronger so he could become the heavyweight champion. He trained intensely and eventually became the champ.

Strength training certainly helped Rocky win the title. But chances are you don’t want to be a boxer. Or look like Rocky Balboa. So why should you add strength training to your physical activity plan? It offers other benefits that you will like:

• You can control your blood sugar better by combining strength training with aerobic activities in your physical activity plan. Because your body tissues will be able to use glucose more efficiently, you may need less insulin or oral medication. You also may notice a decrease in body fat.
• You’ll increase muscle, and that helps you lose weight. Here’s how. You not only burn calories during the strengthening activity, but you also build muscle tissue, which burns more calories than fat tissue ... even when you’re resting!
• You’ll be better able to do your aerobic activities. That makes for a stronger heart and lungs, lower blood pressure, and better cholesterol levels.
• Your bones will get stronger.
• Your balance will improve.
• You’ll sleep better, sleep more deeply, wake up less often, and sleep longer. All of this without medication or counting sheep.
• You’ll feel more comfortable in your body.
• You’ll feel better about yourself and have a sense of accomplishment.

Myth-Stakes About Strength Training

Myth #1: Women shouldn’t do strengthening activities because it will bulk them up.

On the Contrary: Women have just a little testosterone, the male hormone that contributes to increased muscle mass. Women just don’t have enough natural testosterone to really bulk up.

Myth #2: No pain, no gain.

On the Contrary: You should feel a little muscle soreness a day or two afterwards. This is called delayed onset muscle fatigue. The soreness tells you that you put enough energy into the activity to break down muscle fibers. When the muscle fibers rebuild themselves, they’ll be stronger and bigger. But you shouldn’t feel real pain.

Myth #3: You’ll see immediate results.

On the Contrary: After about eight weeks, you’ll see improvements in strength, body shape, body weight, and appearance. You may notice your waist, hips, and other areas of your body getting smaller.

Hauling a Load

Any time you carry, push, or pick up, you’re doing a strengthening activity. So when you’re carrying in the groceries, pushing the lawn mower, or picking up your dog, you’re getting stronger.

But you may want to have a more formal strengthening program. First, visit with your doctor and diabetes health care team. They’ll suggest activities that are right for you. Your doctor may even refer you to another expert like a physical therapist, exercise physiologist, or certified personal trainer for a strengthening plan tailored just for you. It’s crucial to learn how to use weight equipment correctly to get the most out of your plan and avoid injury. The benefits are worth the effort.

Tips for Getting Started

• Before you start, check in with your doctor, especially if you have chest pain, irregular or rapid heart beat, high blood pressure, shortness of breath, infection or fever, sores that won’t heal, or joint swelling.
• Start out with a weight you can lift only eight times. Over time, you will gradually increase the weight as you get stronger. And don’t worry if you don’t belong to a gym, have access to weight machines, or want to pay for a set of free weights.
  • Fill empty milk jugs with water and use them to add resistance to your muscles.
  • You also can use socks that are filled with dried beans and tied shut at the ends.
  • A can of tomatoes weighs close to 450 grams.

Use them to do bicep curls, or simply let them hang in your hands and lift your shoulders to strengthen your shoulder muscles. Or take them for a walk!

• You can buy inexpensive stretch bands at sporting goods stores. These are handy if you travel. They’re much more portable than milk jugs and come with instructions for use.
• Do strengthening activities for all your major muscle groups at least twice a week. Don’t do strength exercises on the same muscle group two days in a row. Start out with no weight, or a half kilogram. Take three seconds to lift or push the weight into place, hold the position for one second, and then take another three seconds to lower the weight. If you need to jerk the weight (milk jug, bean sock, or can of tomatoes) to get it into position, go back to the lower weight. When you can lift this weight 15 times, it’s time to increase the weight load.
• Remember to breathe! Muscles need oxygen. Besides, holding your breath can make your blood pressure rise. Breathe out as you lift or push, and breathe in as you relax.

Targeted Toning

It’s really not possible to lose weight from a single area of the body, but you may have particular areas you’d like to focus on. Check off those areas from the following list:

• Abdominals. When you contract your abdominals, you move your torso up and forward. These are called sit-ups or crunches.
• Back. Your back muscles oppose your abdominal muscles. That is, when you contract your back muscles, your body moves in the opposite direction than it moves when you contract your abdominal muscles.
• Biceps. These are the muscles in the front of your arms.
• Triceps. These are the muscles in the back of your arms. They oppose your biceps. That is, they move your forearm down, while biceps move your forearm up.
• Chest. These are your pectoral muscles. You work them by pushing a mower and by doing push-ups, either on the floor or by standing and leaning into and pushing away from the wall.
• Legs. The quadriceps are the muscles on your front, upper leg. They are opposed by your hamstrings.
• Glutes. These are big muscles in your rear end that move your legs and support your back. Did you know that climbing stairs while concentrating on putting your weight into the heel of your foot is great for your glutes?

You’ll want to work all these major muscle groups, but you can concentrate a little more on the areas you’ve checked.

It’s not possible to get all the information you need about strengthening in one article. That’s why you might want to see whether your doctor can recommend a fitness expert. One terrific book is Fitness Over Fifty: An Exercise Guide from the National Institute on Aging (New York: Healthy Living Books, 2003). You don’t have to be older than 50 to benefit from it.

Now get out there and push your weight around!

Summary

• Strengthening activities will help you in many ways, including improving blood sugar control and promoting weight loss.
• Strengthening does not cause women to “bulk up.” Nor should it be painful. You’ll start to see results in about eight weeks.
• Home activities during which you carry, push, pull, or pick up are strengthening.
• An expert on strength training can help you decide which activities will help you reach your goals and how to do them correctly.