Picture taken by Ryan Zirbes
Lifting free weights has always intimidated me. Yes, this is coming from a gal who enjoys running outside during the heat of the day on the hottest summer days. It boils down to not knowing the proper lifting techniques. And let’s face it, most of us have been scared away by the body builders who hang out by the weights, thinking that they’d be critiquing our every move.
Enough is enough! A few weeks ago I decided to conquer my fear. I reached out to Cindy Shefts, an acquaintance that had recently competed in body building competitions. In 2010, she competed in the Grand Prix NATURAL Body Building and Women’s Figure Championships and received 3rd place in Masters Figure (age 35+) and 4th place in Figure D (height class). This year, Cindy competed in the Mid-Illinois NPC Figure and Bodybuilding Championships and received 1st place in Masters Figure (age 35-39), and 3rd place in Figure D. This summer, Cindy plans on obtaining her certification for personal training, so she can start training others.
Cindy gladly agreed to train me. My goal was to learn a routine that I could do in the comfort of my own home. Cindy and I met at her gym, where I was able to get a free 21 day trial membership. I was nervous at first because I was so unfamiliar with that section of the gym. Cindy taught me more than 20 different exercises focused on my arms, shoulders, chest, back and abs. During our sessions she made sure that I was using the correct form and posture. I made a list in my iPhone so that I would remember all the exercises when I got home. At home I have weights and have been successfully weight training in my living room. Look-out, my arms are going to be buff for the summer!
Still not convinced? Listed below are a few benefits of weight training.
Fat loss
According to a study at Penn State University, weight training can help you lose up to 40% more fat than cardio exercise or a mixture of weight training and cardio. How could this be? During cardio we often lose both fat and muscle, whereas when weight training we lose nearly 100% pure fat. Although I will continue to do a mixture of weight training and cardio, I will definitely focus more on weight training.
Stronger bones
As we age we lose bone mass, which increases the likelihood of suffering from osteoporosis (increased risk of bone fractures) or a stress fracture. When we lift weights our bones become stronger and denser. Personally, I’ve never broken a bone, but several people have expressed to me how painful, inconvenient and uncomfortable it can be. People who have osteoporosis often suffer from more than one fracture at a time. Not my idea of a good time!
Longer life
I don’t know about you, but I am always open for tips on how to live longer and stronger. Several studies have demonstrated that total-body strength is linked to lower risks of death from cardiovascular disease and cancer. Researchers at the University of Michigan found that people who did three total-body weight workouts a week for two months decreased their diastolic blood pressure by an average of eight points. That’s enough to reduce the risk of a stroke by 40% and the chance of a heart attack by 15%. I’m sold, how about you?
Smarter
Brazilian researchers found that six months of resistance training enhanced weightlifters’ cognitive function. The sweat sessions resulted in better short- and long-term memory, improved verbal reasoning and increased attention span. True confession: I often have thoughts of being stupid. I know that I am a very smart girl, but when I make a mistake whether in my work or personal life I tend to beat myself up. I’m looking forward to making fewer mistakes now that I am weight training.
Since lifting I have better posture, I feel more energetic and my clothes are fitting better. If you don’t have a Cindy in your life to show you the ropes, most fitness centers offer free sessions where you can train on free weights under the supervision of a professional. Otherwise, just ask one of the personal trainers for a few pointers, it’s their passion to teach. There are several weight training videos on YouTube available to get you started.
Happy Lifting!!!
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It’s always exciting to have a new goal!! Good for you.
I’m sure you’d agree with me that your list of benefits is a short one at best..We can add to that a Better sense of well being, increased confidence, faster metabolism, sex appeal, and overall physical betterment, etc…