The following is a list of dos and don?ts to follow when incorporating weight training into your fitness program.
DO them.
DO get the assistance of a professional on form, exercises, weight to lift and repetitions.
DO pay attention to aches and pains.
DO go slow. Count 3 up, pause 1, 3 down.
DO breathe. Exhaling on the exertion is preferable, although continuous breathing is the goal.
DO your aerobic and weight components separately.
DO mix it up occasionally by changing the order of your activities. Weights then aerobic activity or circuit train by alternating 5 minutes of running, then work a body part.
DO change the exercises you do every 8 to 12 weeks. Our bodies adapt quickly becoming more efficient; therefore burn fewer calories than when you began.
DO start with the core. All weight programs should begin from the core (abdominals, back and pelvic muscles) to support your torso before training the extremities.
DO train a minimum of 2 days per week.
DO train both sides of a joint to create balance and reduce injury.
DO stretch thoroughly when finished.
DO pay attention to your protein needs. Protein is required for muscle repair and should be ingested a .7g to .9g per 1 lb of body weight.
DO use body weight and free weights as much as possible. Exercises done this way require other muscles to work as stabilizers, replicating real life.
DON?T lift too much when starting out. Err on the side of caution and go lighter then you think you can lift.
DON?T wear weights while doing aerobic activity. Ankle and wrist weights worn during walking, running or other aerobic activity exposes joints to injury. To increase calorie burn during aerobic activity it is preferable and safer to alter your training parameters such as type, distance or intensity.
DON?T train the same body part 2 days in a row. Muscles need 48 hours to repair the microscopic damage that has been done.
DON?T just train the muscles you can see. This creates imbalances in joints, increasing your risk of injury.
DON?T try to mimic others in the weight room. Many people are self-taught when it comes to weight training and may do an exercise incorrectly, or do one that is contraindicated for you.
Weight training is an essential component of any health and fitness program especially to stay injury free. Weight training only makes you big and ?manly? if you have a lot of testosterone, like men do, otherwise it makes you lean, shapely and athletic looking. Lifting weights strengthens bones which protects you from osteoporosis, increases muscle mass which helps burn fat, increases strength and or power, eliminates muscle imbalances, and makes your chosen activity easier.
Results from Around the bay in 30k: Petra Austin (3:12:01), Rhonda Cassibo (3:09:24), Cuthbert Cheung (2:46:29), Andrew Speedy (2:31:46), Sharon Voteary (2:31:09), Jeff Walsh (2:06:08), Nancy Wright (2:54:14), Mary Dorazio (2:21:31), Matt Gemmell (3:03:26), Sue Stevenson (3:52:52), Tim Johnson (2:04:36), and Sarah Cosh (2:58:42). For complete results go to
www.sportstats.ca.
