Wednesday, February 1, 2017 The Nugget Newspaper, Sisters, Oregon
Fit For
Sisters
Andrew Luscutoff
Columnist
Gettingpstartedp
withpweightp
training
Weight training uses
resistance applied to the
muscular system to promote
strength, muscle health, and
sports performance. It is
simple in concept, yet very
nuanced in application.
When external forces
apply stress to a working
muscle, small amounts of
damage occur within the
muscle fibers. This damage
is recognized and cleaned
up by the naturally occur-
ring rebuilding process. The
intention is to elicit an adap-
tation by building stronger,
more resilient muscle fibers
after a resistance training
workout.
There is also a neurologi-
cal connection. An impulse
is sent from one’s movement
center in the brain. This
impulse tells which mus-
cles to contract, therefore
producing movement. The
neurological system judges
how many fibers to activate
by the perception of tension
on the muscles. This system
also adapts by activating
more fibers, more efficiently,
with greater tension applied
at the muscle. This is part of
why someone gains strength
so quickly once they begin a
resistance training program.
With the mechanisms of
adaptation laid out, how can
resistance training applica-
tion fit these concepts?
Progressive overload is
the concept that the trainee
will manipulate higher loads
on the muscles as they per-
form more training sessions.
As more training is accrued
(ie, sessions/time), the body
should be able to handle
more resistance (ie. heavier
weights). This is because the
body, growing stronger, will
need to continue to be chal-
lenged to produce the same
stimulus.
Periodization is a con-
cept in which one changes
the scheme of repetitions/
resistance one performs dur-
ing a set amount of time.
One might train with lower
weight and higher repeti-
tions for a few weeks, then
adjust this to a lower repeti-
tion, higher weight scheme.
This manipulation is great
for keeping things fresh,
not allowing a training pro-
gram to get too routine
before another variable in
employed.
The next consideration is
the weight training session
in itself. This is the most
nuanced concept, but a sim-
ple formula can be followed.
For the beginning exer-
ciser, a global approach is
a good way to approach
weight training. Training
all the major muscle groups
through one workout will be
beneficial because the carry-
over from one muscle group
to another will give the body
a good training response.
Also, lack of fitness makes
focused training specifi-
cally for each muscle group
a challenge because of early
fatigue.
Think of the body as a
movement system, rather
than muscle groups. Many
muscle groups work in a
partnership to produce a
movement. When trained
in such a way, not only is
someone more efficient, but
they are also developing
sound movement patterns.
Squat, (knee bend to lower
the body); hip lift, (body in
a crouched squat lifting up);
push (arms start near the
body, push out); and pull
(arms away from body pull-
ing towards) are the four
basic categories to consider.
Two exercises per cat-
egory will give you a good
starting workout for the
entire body. Start with 2-3
sets of each exercise; 10-15
repetitions is a good starting
point because using a lower
load for many repetitions
helps practice good form.
The low weight wards off
the injury risks of heavier
resistance.
Be sure to exercise with
good form. A strong acti-
vated core will protect the
low back, keep one balanced,
and produce better strength
when lifting. It is interesting
to note, the core is activated
far greater while an exer-
cise is performed moving a
weight with the feet on the
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important to incrementally
try heavier weight, because
without failure someone will
never know limits.
The frequency of train-
ing is important. Studies
with seniors all the way to
athletes have proven that
weight training benefit can
be accessed in just one ses-
sion a week. With the law
of diminishing returns in
mind, the same benefit is
reduced as one trains more
frequently. Someone train-
ing twice per week might get
90 percent of the results of
someone training five times.
It depends on what the over-
all goal is. Find a balance.
Weight training can be
and should be a part of a fit-
ness program. If you need
more information, seek out
a professional to get you
started. That will help you
to start with the proper tech-
nique and program.
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floor than when lying on the
floor doing crunches. For
this reason, the popular core
exercises may ignite a slight
burn in the abdominals but
aren’t functionally helping
to strengthen the core as it
is while stabilizing a weight
movement.
Selecting the right weight
to get the job done is another
area in which beginners typi-
cally fault. Some choose a
lesser weight that they can
do many more times than the
prescribed repetitions. This
doesn’t provide the chal-
lenge that asks the body to
adapt. On the other end of
the spectrum, the ambitious
want to lift much more than
they’re capable of. This is
often compensated for with
bad form. Injury is immi-
nent. Using a weight that can
be lifted with good form for
the specified repetitions and
not many more is ideal. It is
21
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