Put some muscle in it: lift your way to better health

Airman, Oct, 2004 by Chuck Widener

Maybe this sounds familiar: You practice push-ups and sit-ups, and even jog two or three times a week. But you haven't noticed a significant increase in the physical training score. Those magic numbers you're seeking to pass the fitness test just keep slipping away, and it's difficult to sit down because your muscles are sore from unit PT.

So what's going on here? Your muscles probably need marc strength. If you're experiencing sore muscles after physical exertion, it's a sign those sore muscles are weak, were hurt when used and are now causing you to moan in agony each time you move.

Maybe you should consider adding weight training to your PT regime.

Performance boost

Lifting weights is a way to increase push-up and sit-up counts, and the speed and endurance of your runs. Better yet, it can reduce the waistline.

Perhaps the most beneficial aspect of weight training is it can prevent injuries resulting from weak muscles. Believe it or not, injury rates among runners are the highest.

"Running involves an incredible amount of contact, but it's with road surfaces rather than other athletes," said Dr. Wayne Westcott, fitness research director at the South Shore YMCA in Quincy, Mass. "Every running stride places about three times the weight of your body on your foot, ankle, knee and hip joints."

Those landing forces can also stress your lower back.

By lifting weights, you not only strengthen your muscles, but you strengthen the joints and connective tissues, which literally hold your body together. Weight training even strengthens your bones. Those stronger muscles, tendons, ligaments and bones will reduce injuries.

Reduce fat, build muscle

Weight training can also reduce your body fat level and trim your waistline, due to an increase in tile body's metabolism rate as a result of building lean muscle, said Master Sgt. Allen York of the Air Force Recruiting Service at Randolph Air Force Base, Texas. He's a certified fitness trainer with the National Federation of Professional Trainers, and has been weight training for 15 years.

"There can he some slight weight gain," he said. "Your body fat percentage will drop as you build more lean muscle, but the tape measure is the key."

Many people don't stick to their routines because they view weight loss as a measure of their success rather than how their body shape has changed. Weight training will help you come back more lean, not necessarily lighter, Sergeant York said.

That's not to say, however, that some people won't lose pounds. Take 1st Lt. Cathy Royster of Pope Air Force Base. N.C., for example. She's been weight training for more than 10 years, but didn't begin losing weight until she realized that it had changed her metabolism. Since changing her routine, she's lost 10 to 15 pounds.

"For a long time. I lifted low weight with a lot of reps, but it didn't seem to be doing anything for me. I was seeing no results," she said. "Then a trainer told me I was making the same mistake most women make and that I should increase my weight and decrease my reps. I've probably cut my body fat percentage in half since changing my routine."

A lot of women have the misconception that they'll get "big and bulky" if they lift heavy weights, Sergeant York said. But that's not the case. Lifting heavier weights will tone your muscles while fatiguing them in the process. That aids in increasing your metabolism.

That means you burn more calories all day long. Generally speaking, for each pound of muscle gained, you burn 35 to 50 more calories each day. That's essential for burning fat and sculpting muscles, Sergeant York said.

"Weight training builds muscle, which is an active tissue that burns calories," he said. "The more muscle you have, the higher your metabolic rate and the more calories you'll burn each day."

Training for success

Start with a weight you can lift to to 12 times for three sets, he said. If you can't perform eight repetitions, the weight is too heavy. If you're comfortably completing 12 repetitions, you may wish to increase the weight or the repetitions. The key is to continuously tax those muscles.

In general, you should rest approximately one minute between sets if you're a beginning weight lifter. Lifting for 45 minutes three times a week while incorporating 20 to 30 minutes of cardio training will help achieve a maximum boost in metabolism and help sculpt those muscles, Sergeant York said. But make sure you take the day off between routines to allow those muscle groups time to rest and recover.

"It's also important to exercise all the major muscle groups. This will help you come back more lean," he said. "The important thing to remember is you'll see results if you're consistent with your training. You won't see results if you aren't consistent. Weight training should be a lifestyle. It's like preventive health."

To learn more about appropriate exercises, meet with your local health and wellness center or fitness center officials to develop a plan that will help achieve your goals.

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