Weight Lifting: The Why's, the What's, and How Much?

Dear Friends,

Good Friday Morning!  Are you able to tell a difference yet?

I am finding that my clothes fit better, my energy level is up, and my mood is uplifted.

When we began this journey together, I set three daily requirements.

Move.

Meditate.

Modify your diet with counting the carbohydrates.

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Let's talk about Moving:  Why's

When you lift weights you are benefitting your body:

• Raising your metabolism
• Strengthening your bones
• Burning your fat fuel
• Uplifting your confidence level

I have a wonderful class at noon today that does just that!  Come and practice Beginner's Yoga with Weights at 12 pm Fridays.  This class fills up fast.  Come early as doors open 15 minutes before the class starts.

What's?

·       Shoulder Flexion:  Purpose to strengthen the Anterior Deltoid

• Shoulder Extension:  Purpose to strengthen the Latissimus Dorsi, and Posterior Deltoid – Crab Pose with Reverse Table and Lat Pull Down

·       Shoulder Abduction:  Purpose to strengthen the Middle Deltoid and Supraspinatus (Rotator Cuff muscle) – Lateral Raise with thumbs up shoulder height and Wand Exercise with stick

•  Shoulder Adduction:  Purpose to strengthen the Latissimus Dorsi, Pectoralis Major, Teres Major - Chest Press and Cross Body Reach

·       Scapulae Retraction:  Purpose to open chest and strengthen Rhomboids and Middle Trapezius – Wall Push-ups and Reach/Pull with Elbow Bend

• Scapulae Protraction:  Purpose to strengthen Pectoralis Major and Serratus Anterior – Chest Fly and Arms together at ¾ height “Charlie’s Angels”

·       Elbow Flexion:  Purpose to strengthen Biceps Brachii, Biceps Brachialis, Brachioradialis – Biceps Curl and Hammer Curl

·       Elbow Extension:  Purpose to strengthen Triceps – Tricep Extension and Tricep Kickback and Pectoralis Major – Frontal Raise and Shoulder Press

• Trunk Flexion:  Purpose to strengthen the Rectus Abdominus and Obliques – Forward Bend safely with bent knees and Boat Pose with light hand-weights

·       Lateral Trunk Flexion:  Purpose to strengthen Obliques and Quadratus Lumborum (aka “QL’s”) – Triangle Pose with static hold and Side Plank

• Trunk Extension:  Purpose to strengthen the Erector Spinae and Glute Muscles – Locust Pose and Cobra

·       Hip Flexion:  Purpose to strengthen Ilio-Psoas (Hip Flexor) - Warrior 4 and Knee to Chest

• Hip Extension:  Purpose to strengthen Gluteus Maximus and Hamstrings – Bridge Pose and Tabletop with leg extension and knee bends

·       Hip Abduction:  Purpose to strengthen Gluteus Medius and Gluteus Minimus – Half Balancing Moon and Tabletop with Fire Hydrant Dog

• Hip Adduction:  Purpose to strengthen Adductor Magnus, Adductor Longus, Adductor Brevis, and Gracilis (inner thigh muscles) – Clam Pose and Chair Pose Squeeze with soft block or child’s soft ball

·       Knee Flexion:  Purpose to strengthen Semimembranosus, Semitendinosus, Biceps Femoris (Hamstrings) – Tabletop with Donkey Lift and Goddess Pose with Heel Lifts

• Knee Extension:  Purpose to strengthen Vastus Lateralis, Vastus Medialis, Vastus Intermedius, Rectus Femoris (Quads) – Standing Balancing Knee Lift and Extend

·       Ankle Plantar Flexion:  Purpose to strengthen Gastrocnemius and Soleus (Calf muscles) – Pointed Toe with Heel Lifts in Any Pose

• Ankle Dorsi Flexion:  Purpose to strengthen the Tibialis Anterior and Fibularis or Peroneus Longus and Brevis – Flexed Foot with Toes back towards Shins with Heel Walking

How much do you lift?

I recommend 2, 3, or 5 lbs.  Lots of repetitions (10 - 15) and two sets.  Yoga Movement for Everyone.  If you are injured, lift lighter. Movement is slow tempo.  1, 2, 3, pause and release.  Swinging only creates an RSI.  So, does bad form.  Come let me teach you!  As a certified personal trainer, I know how to help.

1. Tuesday and Thursday evenings at 5:45 pm
2. Fridays at 12:00 pm
3. Spin Classes on Monday and Wednesday at 7:30 am
4. Spin Plus on Tuesday, Thursday at 10:30 am and 3:45 pm Sunday 

·      We need stronger pulling muscles for the shoulder girdle.

·      We need stronger back muscles to stand up straight.

·      We need stronger hamstrings and calves to pull the body up from forward folding.

·      We need resistance training with light weights and mindful movements to change.

Weight Lift with Me!  The Best Is Yet to Be!