Kenneth Gardner

Weight-training exercises are used by many of us to develop a rounded exercise programme. These exercises are crucial for building muscles.

However, weight training exercises do not only improve muscular strength and endurance but heart and lung functions. When pursued consistently over a relatively long time, these exercises, also provide us with some of the same benefits of aerobic exercises.

The American Heart Association supports the notion that 'pumping iron' is good for the heart. Persons with cardiovascular ailments have experienced reduced resting blood pressure, over time, due to weight training. This reduced blood pressure is not as significant as when endurance exercises are done but this change could determine the development of a heart attack or a stroke.

Jogging and weights

When we complement jogging and walking with weight training, the benefits improve. As our skeletal muscles improve from weight training activities, our heart muscles similarly improve. This improves our ability to do our activities of daily living with relative ease. Weight-training exercises can also be quite useful for weight control, changing fat into lean body mass.

Weight-training exercises strengthens our bones and connective materials that provide us with form and function. Stronger structures strengthen us and in turn help to prevent and reduce aches and pains. Weight-training exercises improve the density of our bones which reduce the chances of broken bones and other debilitating experiences during accidents. Obesity and diabetes are also managed more easily when we do regular weight training exercises.

Free weights

Kurt Dunn demonstrates shoulder press exercises with free weights at Gymkhana, Hilton Kingston hotel. - Ricardo Makyn/Staff Photographer

A simple weight-training programme can be completed, at home, in 20 to 30 minutes with free weights or at a gym with a strength-training machine. We can do a set each of eight to 10 different exercises. The programme should be arranged so that no two successive exercises involve the same muscle group. The exercises can target major areas such as your upper body, abdomen, lower body, lower back and your arms and legs.

Young healthy individuals can perform eight to 12 repetitions of each exercise. Older persons who are not fit and persons with heart problems should work with light weights which allow them to do as many as 15 repetitions. The movements should be at a moderate pace when you are pushing against the weights and slowly when you are returning it to the starting position.

When you are doing the last repetition you should be able to maintain your form. If you are using the correct weight, you should not be able to do more than the suggested number of repetitions.

Persons with chronic health problems should get medical clearance before starting a weight-training programme. Working with weights can also be hazardous if you have not had any prior experience. It is prudent to have the assistance of a knowledgeable guide to familiarise you with the basics.

Kenneth Gardner is an exercise physiologist at the G. C. Foster College of Physical Education: email: yourhealth@gleanerjm.com.