Don Beaver, Fitness Director
Last month, this column discussed the need to set realistic physical fitness goals and how to be able to pursue/attain them through a firm commitment. Whether you wish to lose weight; gain strength; increase cardiovascular capabilities; improve your golf, tennis, or pickleball abilities; or improve your overall balance and mobility, the Anza with its gymnasium, group exercise classes, and/or personal trainers can be your solution.
Light Weights vs. Heavy Weights
As stated in last month’s Crossing issue, the vast majority of Quail Creek residents have aged to the point where lifting heavy weights can be counter-productive. Our older joints and tendons are drier and can be injured when we attempt to “lift what we once did” in our younger version of ourselves. Egos cloud our judgment, and lifting heavier weights can also lead to improper technique, such as poorly executed repetitions, i.e., rocking or using body weight during repetitions and abbreviating full reps.
Lifting lighter weights allows the individual to execute proper technique, perform more repetitions/sets, and, as a result, actually achieve increased muscle definition. Now the “yin and yang”—if you are not feeling any strain with your lighter weight repetitions, increase the weight and challenge yourself while also remaining safe.
Speaking of safety, always properly warm up muscles prior to and after weightlifting. You will greatly reduce the risk of muscle soreness and possible injury. Note: Muscle soreness will occur when you challenge yourself and/or you are exercising muscles that have been “dormant” for a time. The best remedies for muscle soreness include stretching, massage, whirlpools, and returning to the same exercise within two days, thereby creating “muscle memory” and reducing future muscle soreness.
Benefits and Safety
• Weightlifting increases your metabolism, burning more calories in a shorter timeframe, and if partnered with a balanced diet, can help you to maintain a healthy body weight.
• Weights that challenge you and are not so large that they can injure you and/or cause you to “cheat” your technique will better highlight your muscle definition.
• Weightlifting increases bone density, something all of us can appreciate as our aging bodies become more brittle and the risk of broken bones increases.
• Weightlifting is not just for men. The benefits listed above apply to both genders. Attention Women: Lifting weights will not generate bulky physiques. You do not possess enough testosterone for that to occur.
Conclusion
Whether you are one of the few who can lift heavier weights with fewer reps or you lift lighter weights with more reps, utilize proper technique at all times, stay committed to engage in weight training at least two times a week, and remain consistent. Should you desire instruction, please feel free to reach out to our personal trainers Laura and Steve McMurtry. And, finally, let’s all continue to enjoy this journey together!