By Alyssa Capel
As the daughter of a health and fitness center employee, I was lucky enough to get to work out this summer not only with my mom, but with a personal trainer friend. I used to be the sort of gym-goer who would slog along on the treadmill, then maybe use a jump rope, then force myself to row for a little while: workout, done. Over this past summer, however, I learned a lot about working out, including how to really enjoy it. My favorite part of a workout is using dumbbells, or strength training. However, many times I’ll go to the gym here at school only to see girls using the small weights reminiscent of old-fashioned aerobics classes, or more often, no girls using the weights at all. Though traditionally associated with guys in tank tops hefting huge barbells, strength training is much more than that, and is extremely beneficial for everyone. Luckily for beginners, it doesn’t take much to get started with weights.
The goal of strength training is not necessarily to bulk up and get huge arms, nor is this desirable for everyone. For some, strength training is all about preventing injury and building muscle strength to make everyday tasks easier. With dumbbells it’s easy to simulate real, functional movements—think carrying heavy bags of groceries, lifting them onto a counter, etc. Strength training is also used to build lean muscle mass. Contrary to popular belief, it is not possible to replace fat with muscle. What can be done is build and tone muscle to speed the metabolism and aid the shrinkage of fat cells. The more lean muscle mass is built, the more fat is burned by the metabolism. (As a side effect, your arms and legs look fantastic.)
The most important thing when strength training is to start while in good health to avoid injury, and to begin with light weights. Lift responsibly; learn to recognize the difference between a sore muscle and a strained one. Take breaks. Proper form is essential for not injuring yourself, so consult with a fitness professional if you’re unsure that you’re doing the exercises correctly. Taking a class is a great way to perfect the movements and be advised on your ideal weight usage. Besides, working out with a group is a lot of fun!
For a solo strength workout, it’s best to start with some light cardio to get the heart rate going; it’ll stay elevated during the strength portion of the workout and enhance those benefits. A simple way to begin is to do some lunges while holding weights. Lunges are possibly the single most effective movement in strength training - they work the glutes, quads, and core all at once (and arms when lunging with a curl). Something to keep in mind during the workout is varying movements to work different parts of the body including biceps, triceps, hamstrings, etc. As with any workout, it’s not so much about the quantity—around twelve reps for each exercise is a good balance, and exercises can be done in a circuit where everything is repeated. In this case it’s more enjoyable to alternate movements you like with ones you’re not so fond of to keep things interesting and give you something to look forward to.
Strength training is an easy way for people to augment their usual fitness routine. Additionally, it can be a much-needed break from the monotony of long cardio sessions. Whether done individually or in a group, strength training is a fun and effective way to utilize an oft neglected part of the gym.
Alyssa Capel is a sophomore WLP major. This past summer she basically lived at her local health club between working there and working out. She enjoys writing, reading, drinking coffee, and exercising her willpower each week as she scoops ice cream for money.
The goal of strength training is not necessarily to bulk up and get huge arms, nor is this desirable for everyone. For some, strength training is all about preventing injury and building muscle strength to make everyday tasks easier. With dumbbells it’s easy to simulate real, functional movements—think carrying heavy bags of groceries, lifting them onto a counter, etc. Strength training is also used to build lean muscle mass. Contrary to popular belief, it is not possible to replace fat with muscle. What can be done is build and tone muscle to speed the metabolism and aid the shrinkage of fat cells. The more lean muscle mass is built, the more fat is burned by the metabolism. (As a side effect, your arms and legs look fantastic.)
The most important thing when strength training is to start while in good health to avoid injury, and to begin with light weights. Lift responsibly; learn to recognize the difference between a sore muscle and a strained one. Take breaks. Proper form is essential for not injuring yourself, so consult with a fitness professional if you’re unsure that you’re doing the exercises correctly. Taking a class is a great way to perfect the movements and be advised on your ideal weight usage. Besides, working out with a group is a lot of fun!
For a solo strength workout, it’s best to start with some light cardio to get the heart rate going; it’ll stay elevated during the strength portion of the workout and enhance those benefits. A simple way to begin is to do some lunges while holding weights. Lunges are possibly the single most effective movement in strength training - they work the glutes, quads, and core all at once (and arms when lunging with a curl). Something to keep in mind during the workout is varying movements to work different parts of the body including biceps, triceps, hamstrings, etc. As with any workout, it’s not so much about the quantity—around twelve reps for each exercise is a good balance, and exercises can be done in a circuit where everything is repeated. In this case it’s more enjoyable to alternate movements you like with ones you’re not so fond of to keep things interesting and give you something to look forward to.
Strength training is an easy way for people to augment their usual fitness routine. Additionally, it can be a much-needed break from the monotony of long cardio sessions. Whether done individually or in a group, strength training is a fun and effective way to utilize an oft neglected part of the gym.
Alyssa Capel is a sophomore WLP major. This past summer she basically lived at her local health club between working there and working out. She enjoys writing, reading, drinking coffee, and exercising her willpower each week as she scoops ice cream for money.