How to: gear up for strength training

By Phyllis Rogers Specialist in Fitness for Older Adults If you've been watching TV or reading health articles in your local newspaper, I hope you're convinced that you need to buy some dumbbells and set up an exercise program in your home. #1 get your doc's OK The first thing to do is to make an appointment with your health care provider. Since strength training is good for almost any physical problem, you will probably be given the green light. But if your doctor gives you any warning listen - there are some conditions that preclude strength training. Now that you have approval, how many weights do you need? Where can you purchase them? How much will they cost? What else will you need? #2 buy your weights You've probably heard that you can use soup cans or gallon jugs filled withwater, and it's true that you can. However, I believe that you're better off purchasing dumbbells cans are hard to hold onto, and jugs of water slosh around so you don't get the same response as you do with a dumbbell. The one exception to this is if you are very weak and cannot lift a three (3)-pound weight. In that case, you may want to use cans of food or bottles of water rather than purchase one-or-two -pound weights which you'll soon abandon as you become stronger. You'll need at least three different sizes of weights for working differentmuscles. For instance, you'll need a lighter weight for working the triceps muscle (the one below your upper arm that we call "bat wings") than you will for other exercises. Weights (dumbbells) are available at discount stores and at sporting goods stores where you'll have several kinds from which to choose. The least expensive are the plain gray metal weights with hexagonal ends which work just as well as more expensive ones. Weights are sold by the pound a pair of five pound weights weighing a total of ten pounds will cost between five and ten dollars. The colored ones with round ends tend to roll when you put them on a chair seat, which can result in injured toes,. If you place one weight diagonally across the other one when you put them down; this lessens the possibility of the dumbbells rolling off the chair seat. To begin with, you'll need light weights, although you'll soon leave those behind and move to heavier ones as your muscles get stronger. If you are a female over forty, I recommend that you begin with one pair each of three (3), five (5) and eight (8) pounds. A man should purchase one pair each of five (5), eight (8) and 10-pound weights. Men who pursue an aggressive program will soon need 12 and 15-pound weights. #3 set up your spot You will need a chair without arms (a folding chair works just fine) and a space large enough that you can stand or lie on the floor with arms and legs spread out. If you really "get into" weight lifting, you may want to invest in a pair of ankle weights, but you won't need them to begin your program. You can always add them later for lower body exercises, If you plan to do exercises on the floor, you'll need a large towel or floor mat. A yoga mat works well. If you have arthritis in your hands, you may find that a pair of weightlifting gloves will help make lifting the weights more comfortable. Other equipment you'll need includes a chair, a bottle of water and a good pair of shoes. Please don't ever lift weights without shoes on-it isn't worth taking a chance on injuring your toes. Finally find a place to store the equipment where it will be out of the way yet easily accessible - so you won't be tempted to put off exercising because the weights are difficult to retrieve. Please don't forget to drink water while you're exercising. Keep a bottle of water handy while you're working out and drink frequently. #4 plan your workouts You should also create a schedule of times and days for your workout. Write down your schedule so you won't forget. You should not do resistance training on successive days with the same parts of your body. For instance, you wouldn't want to do upper body exercises on consecutive days. If you want to lift weights every day, alternate upper body and lower body. For instance, do upper body and Monday, Wednesday and Friday, and lower body onTuesday, Thursday and Saturday. You'll get the best results by doing resistance training at least twice a week--not more than three times. #5 get a workout program Now, you're all set to begin your program. There are many books and videos available _ find one you like and you'll stick with it! My book "Over 40 & Gettin' Stronger contains complete instructions plus an audio CD to guide you through a workout. You can order a copy by sending a check for $18.95 ($14.95 plus $4 shipping) to Phyllis Rogers, 2359 Acton Park Circle, Birmingham, AL 35243. Phyllis Rogers is a Specialist in Fitness for Older Adults and a senior citizen. You may reach Phyllis at 678-773-4600 or e-mail her at fitness9@mindspring.com. Phyllis Rogers or Senior Fitness. Inc are notresponsible for any injuries incurred from using the information in this article.