Last installment looked at aerobic exercise as the main component of Chaim’s fitness program. This time we look at the second aspect of an exercise program ― resistance training.

When people hear about weight training, they tend to conjure up images of muscle-bound Olympic weight lifters struggling to lift hundreds of pounds of weight on a bar. For most people, this is not an attainable or desirable goal. Strength (resistance) training is simply the process of exercising against progressively heavier resistance, for the purpose of strengthening the musculoskeletal system. Regular training results in increased muscle fiber size, muscle contractile strength, tendon tensile strength, bone strength, and ligament tensile strength. All of these beneficial changes have a profound influence on our physical capacity, appearance, metabolic function, and injury risk.

As we grow older, we lose muscle mass. In practical terms, that means that while it is easy to pick up a heavy suitcase at the airport and get it off the luggage carousel when we are in our twenties and thirties, it can become a difficult task in our fifties, sixties, and seventies. This is because after the age of about thirty, we begin losing approximately 10 percent of our muscle mass each decade — unless we do something about it.

Greater muscle mass has a higher energy requirement, which increases your metabolism rate. The higher your metabolic rate, the more calories you are burning all the time. Imagine using more calories while reading the newspaper, driving the car, and even when you sleep! This means that the more muscle you develop, the more calories you burn and more body fat stores are used up.

Do strength training a minimum of twice a week, although three days a week is more beneficial. Ideally, one should pick about ten different exercises to do and do eight to twelve repetitions of each exercise. Start by doing one set and try, as you progress, to do two or three sets of each exercise. Wait between one and two minutes between each set. Don’t overdo it! Progress slowly and steadily. The idea is to feel muscle fatigue by the last few repetitions. If you have no previous experience lifting weights, get some instruction from a professional.

It is not necessary to use free weights or barbells for strength training. If you don’t have access to exercise equipment, weight training can be done just using your own body weight for resistance. Try pushups, dips, squats, and lunges. You can use full soda cans as free weights.

To be continued…

Alan Freishtat is an ACE-CERTIFIED PERSONAL TRAINER, LIFESTYLE FITNESS COACH and WEIGHT LOSS COUNSELOR with over 10 years of professional experience, whose success rate in weight loss exceeds the industry standard.  He is the director of the Jerusalem-based weight reduction clinic “Lose It!”.  Alan is available for private consultations, assessments and personalized workout programs.  He also conducts group lectures, seminars and workshops.
Office: 972-2-651-8502 / Cellular: 972-50-555-7175 / email: [email protected]