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Resist It!
Working Out with Weights
By Kelly Burgess
The nice thing about resistance training is that it can be more easily incorporated into a busy lifestyle than almost any other type of exercise. You don't even need weights to work out with weights. Do a few squats while watching your favorite show on TV. Or lean into the wall and slowly push your body away and then forward -- it's great for the triceps. Waiting for that pot of water to boil? Put those two cans of green beans to good use with a few bicep curls. If one can is too light grab a plastic shopping bag, load a couple of cans in and start curling. Other popular items that can replace traditional weights are resistance bands and balls, available from any fitness retailer. According to Lisa A. Leonard, a fitness expert at BodyTrends.com, bands are lightweight, inexpensive, and come in five different resistance levels.
Best of all, virtually everyone can benefit from strength training. Although you should always check with your doctor before beginning an exercise program, both Neporent and Leonard agree that there are very few restrictions on strength training -- even for pregnant women or those with disabilities. In fact, working with resistance can prepare a pregnant woman not only for the process of birth -- hard work indeed -- but also for what comes after.
"That little 10-pound bundle of joy may not seem like much, but when you haul it around for hours every day you'll start to feel it for sure," says Neporent. "Preparing your muscles in advance can definitely make that transition easier."
Leonard notes that she has wheelchair-bound clients who maintain their upper body strength by resistance training. Her advice, though, after that initial OK from your doctor, is to pay meticulous attention to proper form. Work out in front of a mirror if necessary. Make sure your posture is good: back straight, tailbone tucked under and weights evenly lifted on each side.
