An Introduction to Weight Resistance Training.
by Paul Graham

Use it or lose it. Probably the most overused four words in attempts by fitness instructors to get 'clients' motivational energies engaged.

Use it or lose it does, however, hold true in many walks of life. It is a fact that muscle inactivity leads to muscle atrophy (shrink in size and strength). Studies have shown, by our mid to late twenties natural muscle atrophy has already started.

Forced muscle inactivity, such as when a bone is fractured, serves to highlight just how quickly our muscles lose working ability when not used. Broken bones must to be allowed to heal and so muscle atrophy is inevitable. Other, less serious or age related muscle atrophy, however, can be remedied.

Many studies have also shown muscle atrophy can be slowed, stopped and even reversed by consistent weight resistance training. Because muscles attach (originate and insert) at positions on bone, that bone will also grow stronger from weight resistance exercises

It makes sense then for most people to engage in some form of muscle strengthening exercises to keep muscle atrophy to a minimum.

It is not necessary to take out an expensive gym membership in order to maintain muscle (and other, general health systems) capability. Any object with a mass (weight) heavy enough to cause muscles to work harder than they do under 'normal' circumstances will suffice.

Exercises are not sex specific, for example the barbell curl, a biceps exercise, is suitable for either sex. The only variable is the amount of weight used. As an aside, women will not gain massive muscle mass as a result of weight training.

In the following few weeks I will run through a few of the more basic exercises you can do to help maintain your muscle strength, size and so, shape!

Today I will begin with an old favourite, The Biceps Curl.

Exercise: Biceps Curl
Major Muscle Involved: Biceps Brachii
Movement: Elbow Flexion
Attachment: Originates from the Scapula (shoulder blade) Inserts into the forearm.

Equipment:
A barbell, dumbells, resistance rubber cords or any other weight you can safely hold onto (tins from the food cupboard?).

How to:
Stand upright with your chosen weight on the floor in front of you.

Keeping your back straight, bend your legs and lift the weight with your palms facing away from you.

Stand upright but keep your legs slightly bent. (soft knees)

Allow the weight to starighten your arms to a point just before the elbows are locked. (soft elbows)

Slowly curl the weight up and toward your body.

Allow the weight to return under your control to the start position. (1 repetition)

Try and choose a weight that you can comfortably perform 12 repetitions (reps)

When you have performed your last rep, keeping your back straight, bend your legs and return the weight to the floor.

Congratulations, you have started your anti-aging weight resistance course.




Look out for the next exercise soon!

Link to Part:
[1] Barbell Biceps Curl
[2] Squat
[3] Bench Press
[4] Triceps Press-Down
[5] Abdominal Single Leg Raise
[6] Seated Dumbbell Shoulder Press
[7] Forward Lunge
[8] Laying Triceps Extension
[9] Cardiovascular Exercise
[10] Single Arm Row

...
(c) Copyright Paul Graham
http://www.paul-graham.net
...