Resist! Resist!

     What is now called “resistance training” used to be called “weight training” or “bodybuilding”. It seems that people thought this was something difficult, or something that would give them ugly, bumpy muscles, so in the interest of political correctness, the activity has been renamed.

     The three components of exercise are aerobic activity (like running), resistance training (lifting some sort of weight), and flexibility. Aerobic activity has been demonstrated to be good for your heart. It improves your mood, too. Resistance training has been shown to be good for your bones and muscles and heart. And your mood. And it helps you get a good night’s sleep, although some experts recommend that you not do it too close to bedtime.

     I don’t have money to pay for a personal trainer or a gym membership, and I don’t have time to drive a minimum half-hour each way to the nearest gym, nor the money for the gas to get there. Not everyone has a car, either. Luckily, you can do resistance training right in the comfort of your own home. It would be better if you could get a lesson or two with a pro, but if you can’t, you can’t. There are a few low-cost ways to be sure you are using proper form in your training. There are lots of exercise magazines on the newsstands. If you are seeing a chiropractor or physiotherapist, ask him or her to give you a few pointers. Another thing you could do is to borrow a few exercise DVD’s from the local library, or from a friend. Look at the tv listings; maybe there are exercise programs that you could watch. And of course, there is the internet; check out Pinterest.

      You do not need a full set of big, heavy weights. In fact, very good results are obtained from the use of light weights and many repetitions, and there is less chance of injury. Light weights are easy to find around the house; a 600 ml bottle of water weighs about a pound and a half. That’s enough to start with. With these light weights, you can do (for example) biceps curls, and triceps kickbacks, and overhead presses, and lateral lifts. Start easy, and increase the number of repetitions gradually. You can do flyes, and reverse flyes, and skullcrushers. You can look up all of  these on the Internet, to see how to do them.

     In addition to using light weights, you can use your body. One of the best resistance exercises it the good ol’ push-up. Do it with your knees bent, to protect your back. Do just a few, with control and really good form, and work up from there.

    Crunches used to be called “sit ups”, and are good for the whole body. In the old days we tended to stick our legs out straight on the floor, maybe anchored under furniture or a partner, and therefore we hurt our lower backs. Don’t do that. Lie on your back with your knees bent and your feet flat on the floor and your arms crossed on your chest and slowly, with control, use your abdominal muscles to raise your head and shoulders off the floor. No violent throwing yourself forward. Lift as far as you can and then gently lower your shoulders and head down again. Do a couple to start. Increase the numbers gradually.

      That is enough to think about for one day. We will revisit this topic. Often. Keep up the good work! We’ve got your back!