Expert Advice

Ask the Trainer

Q. I want to use weights to help me get in better shape and feel fitter. How should I begin?

A. Adding weight or resistance strength training to your physical activities is a great move! Working out with resistance—whether you use hand-held weights, machine weights or resistance tubing—can decrease your fat mass, increase lean body mass (muscle, bone and other tissue that isn't fat) and raise the rate at which you burn calories while resting. The result: you have more strength and power, may lose weight and are able to maintain physical independence.

If you're on a weight-loss program, strength training is particularly important. When you're not exercising, for every pound of fat you lose by controlling food intake, another quarter-pound of lean mass goes with it. The right strength training program prevents that.

To get started, decide what your goal is:

• Strength: You want to increase the amount of weight your muscles can lift. This helps in everyday life, so you can pick up and hold your 20-pound child, carry filled boxes or lift and place luggage in the overhead compartment on an airplane.
• Shape: You want to shape your body so things are a bit tighter (and you feel more confident wearing sleeveless clothing!). Using weights yields small increases in muscle size, which creates shape. Women don't get bulky muscles because they have less of the male hormone testosterone.
• Endurance: You want to sustain physical activity over a period of time with minimal fatigue—such as when you play tennis and serve the ball over and over. That action requires muscular endurance in your shoulder.
• Power: You want to get your muscles to move quickly. This helps an older person get out of a chair easily or walk up stairs with minimal effort and good speed.

Each of these goals may use different weight-training techniques. Depending upon your health and fitness level, the number of sets, repetitions and rest periods you should use may vary. For general fitness, the American College of Sports Medicine advises these guidelines for a weight-training program:

• Perform weight- or resistance exercises on two to three nonconsecutive days each week.
• Do 8 to12 repetitions of each movement (during the last few repetitions, you should feel muscular fatigue or need to push yourself).
• In each session, include 8 to10 different exercises that incorporate the major muscles of the body.

Please check with your doctor before starting any exercise program.

Q. My bone density test showed that I have the early stage of osteoporosis in my spine. What can I do to help stop or slow down the bone loss?

A. First, talk with your doctor to see what calcium supplementation or possibly medication might be appropriate in your situation. Then discuss increasing your weight-bearing activities. These include strength training (lifting weights), walking, climbing stairs, dancing or any other activity in which your legs bear your weight.

Osteoporosis of the spine sometimes causes a rounding or stooping of the upper back. You can stretch your chest muscles and strengthen the muscles between your shoulder blades with a shoulder-blade squeeze exercise. Here's how:

• Sit in a chair with your back held slightly forward, away from the back of the chair.
• Place your arms at your sides, elbows at a 90-degree angle.
• While maintaining the 90-degree angle in your elbows, bring your arms back and squeeze your shoulder blades together.
• Return arms to the starting position.
• Repeat 10 times.

As your strength improves, increase the intensity by adding more resistance with exercise tubing (available in sporting goods and discount stores). Wrap the tubing around a stable surface or have someone hold it in front of you. As you squeeze your shoulder blades together, pull on the tubing handles to challenge your muscles more.

People with osteoporosis should avoid certain exercises that can overstress their already weakened bones. Check with your doctor before starting any exercise program, and do not perform these activities:

1. Sit-ups or any movement that involves bending forward with your spine curved.
2. Excessive twisting at the spine, such as swinging a golf club.
3. Lifting and carrying any very heavy weight.
4. High-impact activities such as jumping or running.

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