Common Sense - Strength Training

Our bodies are a building of sorts, although flesh, blood, and bone, our bodies house what we are. How well our bodies stand the test of time is mostly determined by us. Yes, there are exceptions, some of us are born with health problems and deformities and some of them cannot be overcome by our efforts. But the majority of mankind has a lot of choices in determining how well their 'houses' will make the journey through life.

Diet, living conditions, genetics, education, and other conditions obviously factor in the quality of our lives as we age. But one of the most important conditions is exercise and weight lifting or strength training.

Before you female readers jump into the rage of, "I don't want big, bulging muscles!" let's explore that concept. In order to have extreme or heavy muscle growth you would normally have to be male (a lot of men find it impossible to 'bulk' up with a regular weight lifting routine), or training for a weight lifting competition which means you would be in weight training anywhere from four to six hours a day, eating a very restricted diet, and putting yourself into the competitive zone. That is not what a normal weight lifting or strength training routine is all about. And keep in mind that recent studies have shown that cellulite disappears when the muscles beneath are developed.

During your lifetime your skeleton carries the bulk of the burden of packing you to the end of your journey. Your skeleton is your foundation. It is important to nurture your skeleton with proper sustenance and maintain it to the best of your ability, but how can you maintain it? The easiest way to take some of the stress off of your skeleton and joints is to build muscle. You don't have to prepare for competition, all you need is about 30 to 35 minutes, four times a week, and you can ease a lot of your own body and mental stress in those four time periods.

Where do you begin? If you've taken the journey into some of the spas, gyms, and workout clubs, they can be rather intimidating and some of them are very expensive. There's also 'the look'. You know it when you see it, people are dressed like they are hustling a date instead of working out, and hey...it is a great place to meet people with great bodies. If you have the funds and the fortitude to join a gym, then don't delay. You will find everything you need there, from personal trainers, to aerobics classes, Pilates instructors, massage therapy, and a lot more.

But what if the cost of a gym isn't in your budget and the idea of sweating it up next to a guy or gal that has been doing it for years doesn't appeal to you? There are a lot of home remedies for weight lifting other than going out and getting under the car and doing leg presses off the rear axle.

To learn how to do certain moves to strengthen your muscles, all you have to do is turn on TV and flip through the channels (somewhere there's a station that has a work out program), or visit your local bookstore, or check out the magazine rack at your local market. Before you buy a book or video or subscribe to a magazine, take the time to find out exactly what is inside. The structure and thought process may not be for you. My personal favorite, for men and women, is Joyce Vedral's simple, easy to follow instructions on how to work out at home or in a gym. She includes a bit of mental imaging and visualization in her instructive process which makes it all the better. And you can find her books, videos, and DVDS on the internet and order them from bookstores.

The pauper's gym is easy to set up and dirt cheap.

• If you drink bottled water, use two bottles of water for your dumbbells. Two empty one gallon milk containers can be filled to whatever weight suits you. You can use canned vegetables for your light dumbbell work.
• If you have a step in your house, use it for lunges and step aerobics.
• You can pull chairs together to use as your workout bench.
• Doing squats is safe and accident free when you stand at the kitchen sink (you remember, the place where you shovel food into your face after you've left the dinner table), feet spread about a foot apart, toes pointed slightly outward to go with the bend of your knee, grab the sink with both hands, slowly drop down into a sitting position using your hands to keep you inline and keep you from losing your balance - back straight - and then stand back up - you'll need to be about a foot away from the sink to keep from hitting your knees on the cabinet. If you tense your buttocks on the way up and 'push into it' you can achieve great looking glutes too.

You can do a lot for yourself without weights. All you have to do is get up and start moving. Make every move a strength move.

• Tighten your muscles as you walk; that would include your buttocks, abdominals, calves, thighs - push off with your legs, force them to work.
• Do biceps curls as you walk and do aerobics.
• Tighten your obliques and force them to hold while you step.
• Incorporate flies and triceps moves into your aerobic and walking program.
• Taking baby steps by starting on your heel and rolling up onto your toes will work your calf and help relieve shin splints.

You can do back extensions by simply standing with your feet about a foot apart, toes pointed slightly outward, bend at the hips so your body looks like a `7?, cross your arms across the chest, lift your body only from the waist up, arching your back as you come up, doing 15 to 20 reps in two to three sets. If you lay your hand on your back, you will feel the muscles tighten as you raise. If you feel the stress in your glutes, you are lifting from the hips and not the waist.

The list is endless. The more you do, the more familiar you become with your body and your muscles when they are working. The key is not to start too fast or try to do too much heavy lifting. Many people injure themselves because they start too heavy and aren't properly warmed up before beginning. An example would be the shoulders. They are a delicate work of art and need a lot of reps with light weights to keep from injuring them. don't be fooled by the big guys at the gym that are hefting around weights the size of a Volkswagen; know your own body. If something hurts, pay attention.

Having a workout partner works quite well for some people, other people like to solo. Listening to upbeat music makes your workout easier and keeps you moving to the groove - it also trains you mentally to start moving when you hear music (that?s a good thing).

Pick relaxed clothing that doesn?t bind or chafe your skin. Keep in mind that cotton has a tendency to hold moisture and stick to you while certain blends have the ability to wick moisture away from you.

don't fall into the boredom rut, change your workout, change the order you do it in. don't forget to stretch and warm up and take the time to stretch out and relax when you are finished. If you need a few days off, take them, but don't quit.

Remember to eat healthy, take additional vitamins if need be, and pay attention to your body, sleep is an essential factor in taking care of you; don't deprive yourself. The need for adequate hydration can never be overstressed. You need a lot of water on a daily basis to keep your system in optimal working order. You need even more when you are exercising. Drink before, during, and after exercise. And just for a little additional thought, warm water suppresses your appetite and is slower to absorb into your system. Cold water jump starts your metabolism and is absorbed much faster. Hot water starts a flush of toxins.

While you may not have a choice in the foundation of your 'house', you do have a choice in how it withstands the elements of time and stress. Don't let yourself down.