Positive Wellness
The Fitness Benefits of Weight Training

Being well is more than being free from illness. It is a state of positive physical, emotional and social health. We know that a balanced diet and regular exercise are critical components of good health and that our genes can prime us for certain diseases. Over the past decade, researchers have found that certain personality traits can reduce our risks for illness and actually promote health. Stress is an inevitable part of life. However, people who appear least affected by its negative consequences exhibit the following common characteristics.

1. Positive Outlook

Studies have found that people who stay physically hardy under adverse conditions, such as the loss of a spouse or child, often have several qualities. These are feelings of control over their lives, commitment to something or someone, and a sense of challenge. Hardy people are generally committed to work and meaningful relationships, even during turbulent times. In addition, they often view setbacks as challenges and opportunities to learn from.

2. Self-Awareness

People who are aware of their bodies and emotions and who can express their needs and feelings are healthier. Researchers have found that people who are self-aware have more circulating monocytes- disease-fighting white blood cells, and are more likely to resist infections. One study found that women with breast cancer who expressed their emotions had a 46 percent lower rate of recurrence than women who suppressed their feelings.

3. Assertiveness

Being passive when you really want to let your needs be known, can hurt your health as well as, your spirit. People who exhibit healthy forms of assertiveness are better protected against autoimmune illnesses such as lupus and rheumatoid arthritis.

4. Altruism

Helping others not only gives one a sense of satisfaction; it offers significant health benefits as well. Studies of volunteers have found that they report less illness and better health than others their age. Altruism, like exercise may increase one's levels of pain-killing endorphins, which promote feelings of well being.

The Fitness Benefits of Weight Training

If you are interested in building more muscle and losing fat, don't stuff your gym bag with protein bars or shakes. While these products tout their effectiveness in helping you achieve a toned, firm physique, they don't deliver what they promise. The addition of proteins to your diet will only add calories, not muscle tissue. The only way you can increase muscle mass is through weight, or resistance training.

While weight training is not generally aerobic (unless it involves circuit training), it can lay a foundation for aerobic fitness as added muscle mass increases blood supply and oxygen uptake. Resistance training can complement other fitness activities. For instance, working the leg muscles can improve the endurance of a cyclist, or dancer or swimmer. Working the back, arm, and chest muscles can help a tennis player or golfer. Even if you don't engage in other sports, stronger muscles will help you in day-to-day activities such as walking up steps, carrying groceries, or lugging a heavy knapsack.

You can do resistance training at home, but its probably best to work out at a gym that has instructors especially if you are a beginner. A knowledgeable trainer can show you the correct way to use weights so that you can avoid becoming injured. Many gyms have machines in addition to free weights. Wherever you choose to weight train, keep the following tips in mind to maximize your workouts and avoid injury:

1. Start with weights that are comfortable for eight to ten repetitions. Start with low weights, and increase by 20 percent increments. Do one set of repetitions for several weeks, progressing to two sets the next few weeks, and finally three sets thereafter.

2. Be in control of the weights during the repetitions. If you begin to shake, you have pushed muscles beyond their limits.

3. Take each lift smoothly through its entire range. Don't stop at the top or bottom of a move.

4. Work larger muscles before smaller ones to maximize use of energy. A good sequence to follow is thighs, back, chest, shoulders, triceps, biceps, and abdominals.

5. Rest at least 48 hours between sessions to avoid damage to the muscles. If you work out every day, alternate the muscles you train.