Weightlifting, Speech Example

There was a time when young people would engage in weight training to look like the Arnold Schwarzeneggers and Jane Fondas of the world, with little awareness or knowledge of the health benefits of weight training. We often hear from our elders that just few decades ago, old people would be advised against weight training by the healthcare professionals out of fear that their bones were not strong enough to bear the stress of weight training. But later studies have helped change old myths and in addition, social attitudes have also become more positive towards weight training. Thus, everyone should adopt weight training as part of his exercise regime. Weight training offers numerous health and economic benefits to individuals as well as the society. A one-year study by the Centre for Hip Health and Mobility at Vancouver Coastal Health and the University of British Columbia found that the senior citizens who participated in weight training enjoyed cognitive benefits as well as lower healthcare expenses (esciencenews). This paper looks at the weight training myths that continue to persist, the numerous benefits that result from weight training, and provides suggestions to develop an effective weight training regime. We first focus upon the myths that discourage people from taking up weight training.

One of the prevalent myths is that one should work out every day or the hard work will be in vein. Another myth is that that weight training makes us gain huge muscles and become bulky and it especially discourages women from pursuing weight training. As far as weight training is concerned, the general rule is doing weight training only 2-3 times a week. This is because our body needs time to recover and if we work out every day, we may not be giving the time to our bodies to recover and may feel sore after every workout. Similarly, weight training doesn’t necessarily lead to muscles and bulky physique and in fact, also done to just build strength and maintain a healthy weight. Researchers also state that an average woman doesn’t typically gain size from weight training women do not have the necessary amount of hormones to build massive amounts of muscle (Waehner, Fitness Myths).

Similarly, myths regarding as to who should and who should not engage in weight training continue to persist and many still believe that old people should avoid weight training. The reality could not have been further from the truth. Weight training provides numerous benefits to old people. These benefits include better functioning, improved balance and coordination, greater strength and flexibility, weight management, more confidence, and lower risk of falling down. Humans normally lose 3-5% of their muscle mass every decade after the age of 40 and loss of muscle results in reduced functionality and strength (Waehner, Strength Training Myths). Weight training helps old people slow down the process of muscle loss. Now that we have covered some of the most common myths, we will move on to the benefits of weight training.

Weight training doesn’t only provide the most obvious benefits such as maintaining weight, additional strength, and flexibility but also helps fight some of the most serious health issues. One group of people that greatly benefits from weight training is Parkinson’s sufferers. Parkinson’s is caused by the loss of nerve cells in the brain and exercise has often been recommended to Parkinson’s patients. Not only weight training helps Parkinson’s patients strengthen their muscles and increase mobility in joints but studies have shown that weight training also helps patients better control their physical symptoms. Professor Daniel Corcos of the University of Illinois in Chicago even recommends doctors and patients to include weight training as an essential component of their long-term plans to manage Parkinson’s. Professor Corcos claims that the neuromuscular system responds to overload and, thus, weight training is an effective way of continuously challenging the neuromuscular system (Adams).

Weight training also benefits many others with various medical conditions. It helps those with kidney dialysis to live longer, boosts good cholesterol, lessens the swelling and discomfort of lymphedema after breast cancer, lowers the risk of diabetes, and improves cognitive functionality in older people. Weight training also improves the positive effects of cardiovascular exercises because weight training causes tear in the heart’s muscle fibers. After the muscle fibers have been repaired by the body, the result is a stronger and more efficient heart. Weight training is good for those with kidney dialysis because it helps build leaner muscle mass. Similarly, it lowers the risk of diabetes because it improves glucose metabolism. It improves cognitive functionality because body’s extra muscle may also boost the brain (Stein). Now that we have talked about the specific health benefits of weight training, we will discuss the weight training guidelines that help maximize the benefits of the exercise.

First of all, weight training participants should try a variety of exercises. This not only results in a more-balanced exercise regime which benefits numerous muscles of the body but also keeps exercise interesting. When starting for the first or even an individual is confused, it is always recommended to seek the help of fitness experts and personal trainers. They cannot only help develop an effective exercise schedule but also provide suggestions and feedback on exercise techniques as well as preventing injuries. It also helps to have an exercise partner. An exercise partner doesn’t only motivate but may also provide assistance during exercise. It is also recommended to perform warm-up exercises before the start of each weight training session. Warm-up prepare the body for exercise and reduces the probability of an injury (Mich).

Weight training is important but weight training without a proper diet may not achieve desirable benefits. Diet should include sufficient protein and carbohydrates. The weight training participants should also set realistic goals and monitor their performance. Setting over-optimistic goals may only result in disappointment and discourage the participant from maintaining the weight training regime (Rogers, Top 15 Tips for Building Muscle). The participants should be particularly careful about the posture because the most injured areas in weight training are lower back, shoulders, and knees, like in many other sports. Some suggestions for goods posture are keeping back straight, not allowing the knees to bent excessively, and not going for weights that may make the shoulders uncomfortable (Rogers, Tips for Safe Weightlifting and Injury Prevention).

Weight training is not only for serious athletes or those looking for huge gains in muscle but for all age groups. It has health benefits for almost everyone and should be followed with a proper diet. Weight training is not only a tool to gain muscles but can also be utilized as a tool to lose weight and gain strength. As with any other sport, knowledge goes a long way towards getting the most out of a weight training regime and one can conveniently reserve few days per week for weight training so that it doesn’t become boring or interfere with other life affairs.

References

Adams, Stephen. Weight training benefits Parkinson’s sufferers. 16 February 2012. 13 July 2012 <http://www.telegraph.co.uk/health/healthnews/9086899/Weight-training-benefits-Parkinsons-sufferers.html>.

esciencenews. Strength training for seniors provides cognitive function, economic benefits: VCH-UBC study. 13 December 2010. 13 July 2012 <http://esciencenews.com/articles/2010/12/13/strength.training.seniors.provides.cognitive.function.economic.benefits.vch.ubc.study>.

Mich, Hannah. Recommendations for a Weight Lifting Exercise Routine. 14 June 2011. 13 July 2012 <http://www.livestrong.com/article/299075-recommendations-for-a-weight-lifting-exercise-routine/>.

Rogers, Paul. Tips for Safe Weightlifting and Injury Prevention. 7 December 2007. 13 July 2012 <http://weighttraining.about.com/od/techniquesandstrategies/a/safelifts.htm>.

—. Top 15 Tips for Building Muscle. 14 January 2008. 13 July 2012 <http://weighttraining.about.com/od/techniquesandstrategies/qt/muscle-build.htm>.

Stein, Jeannine. Strength training does more than bulk up muscles. 3 February 2011. 13 July 2012 <http://articles.latimes.com/2011/feb/13/health/la-he-adv-strength-training-20110213>.

Waehner, Paige. Fitness Myths. 8 February 2012. 13 July 2012 <http://exercise.about.com/cs/exercisehealth/a/FitnessMyths.htm>.

—. Strength Training Myths. 18 June 2009. 13 July 2012 <http://exercise.about.com/od/exerciseworkouts/ss/strengthmyths_6.htm>.