Flies, Squats and Curls

Incorporating weight training into your workout routine adds health benefits that cardio alone can’t provide.

By Lauren Brown
   WHEN it comes to exercise, it’s never too late to start a workout routine. For me, physical fitness has always been important — as a preteen I was a gymnast, throughout junior high and high school distance running was my forte, and the desire to maintain an active lifestyle has continued as an adult. However, a year-or-so ago, I decidedly hit a wall that many people find themselves pushing against, whether physically or mentally.
   After some reading and discussion with other gym-goers, I learned a key mistake many people make — too often we ignore the importance of incorporating weight training into our workout routine. While this is an important activity to include in any age group’s fitness regimen, one can’t deny the benefits of doing so as you reach your 50s and beyond.
   R.J. Pietrucha, an ACE-certified personal trainer with a master’s degree in exercise physiology, works as the assistant fitness manager at Princeton Fitness and Wellness Center. “When beginning a weight training program, it is important to take a safe, structured approach,” he says. “There will be new demands placed on your body that may not have been experienced in a long time, if at all.”
   On top of the physical endurance required for your weight training routine, Mr. Pietrucha says to make sure you stay mentally committed to the program, since consistency plays a key role to success.
   ”For individuals over 50, it’s important to consult your doctor or physical therapist before embarking on a weight training program,” Mr. Pietrucha says, “because age-related conditions could impose safety limitations.” 
   A lesson in physiology
   No matter your genetics, as you age, you lose (active) muscle tissue. According to an article published by the Centers for Disease Control and Prevention, “Strength Training for Older Adults,” even while at rest, muscle burns more calories than fat. Lifting weights just two or three times a week increases strength by building muscle mass and bone density and also promotes mobility and health-related fitness.
   Mr. Pietrucha says two major physical changes occur increasingly when we age — bone density decreases and lean muscle mass decreases. “These changes are inevitable with age but can be drastically reduced when engaging in a weight-training program,” he says. “Bone density decreases occur in both men and women and can lead to osteoporosis.” Additionally, women become more susceptible to rapid decreases in bone density when they reach menopause, amplifying the need to include weight training into their workout.
   Weight training can vastly slow down the process of bone and muscle degeneration by stressing bones through muscle contraction. “This stress facilitates increased growth and repair to bones, thus maintaining its density,” Mr. Pietrucha says. “In a similar way, weight training helps prevent the decay of muscle mass by imposing demands on the muscle, which facilitates growth.” 
   What does this mean for you?
   According to the aforementioned CDC article, “Research has shown that strengthening exercises are both safe and effective for women and men of all ages, including those who are not in perfect health.” In fact, you reap undeniable benefits from regular strength training, among them a reduction in signs and symptoms of arthritis, depression, osteoporosis and diabetes.
   Weight training adds health benefits that cardio exercise can’t provide by itself. “Weight training is the main facilitator of increased strength, which improves a person’s overall functionality,” Mr. Pietrucha says. Increased strength makes an individual stronger and, as an added bonus, leads to increased mobility, balance, flexibility and stronger bones. “Much like cardio training, weight training also contributes to higher energy levels, mood boosts, calorie expenditure, muscular endurance and improved cardio function.”
   Although you become more prone to injuries as you age, weight training can help prevent injuries. Mr. Pietrucha points out three reasons that should get you on the resistance ball:
   — Stronger muscles and ligaments lead to more stable joints
   — Stronger bones are more resistant to fracture in case of a fall
   — Increased flexibility helps prevent muscle sprains and strains
   All of the above lead to decreased risk of injury outside the workout room. However, Mr. Pietrucha says, “You need to weight train in a safe manner to prevent injury from occurring inside the gym.” Follow these guidelines:
   — Use proper form
   — Workout with a partner or spotter
   — Wear proper attire
   — Avoid distractions, such as cell phones
   — Eat and hydrate properly before, during and after workout sessions
   — Do not over-train
   — Seek advice from a certified personal trainer on proper training 
   Feeding your muscles
   The importance of proper nutrition increases when you add weight training into your routine. Proper and adequate nutrition aids in the repairing of muscles.
   ”Specifically, healthy forms of carbohydrates replenish glycogen stores that are used up during weight training… and protein, which is the main component of muscle synthesis and repair, is essential for muscle recovery and growth,” Mr. Pietrucha says. “Lacking carbohydrates, protein and even fats in your diet could impede or even counteract the positive effects of weight training.”
   An added bonus — your metabolism gets a boost, due to the increased muscle mass.
   To put it simply, Mr. Pietrucha says, “Increased muscle mass leads to increased metabolism at rest. Therefore, our bodies use fuel more efficiently and burn more calories during daily activities.” He adds that you can increase your energy levels up to 72 hours after a weight training session at the gym, which translates into feeling better and more productive throughout the day. 
   Applying this to your workout
   If you belong to a gym, look around for inspiration. Ask for help if you’ve never used a machine before — the staff at the gym will gladly assist you. Whether you prefer free weights, machines or bands, Mr. Pietrucha says you can find many exercises to add resistance. Some oldies but goodies include the bicep curl, chair squat and the crunch. “These are easy to perform and very functional in everyday life by increasing upper body, lower body and core strength.”
   When done correctly, your risks are minimal but the benefits undeniable. So strap on that iPod, don your workout gear and head out for a weight-training workout that will make for a strong and healthy future.