In my last post, I tackled the question of cardio exercise and how to know if we are overdoing it or underdoing it.
Now, we turn to resistance or weight training.
The truth is that this is really a trick question…or at least a really complicated one with not nearly as simple a formula as in the case of cardio.
Here are some factors to take into account:
What are your goals in lifting weights?
Are you looking to merely “tone up” or “bulk up?”
Have you had injuries/illnesses that may affect your ability to do heavy lifting?
Are you using the proper form (at any weight)?
Related to the previous, are you in a safe environment where someone is able to spot you when necessary (i.e., be there in case you can’t get the weight back on the rack, or if you stumble, etc.)?
How much time do you have, or how efficient do you need to be with your time? Can you get to the gym or your weight set only 1-2 times per week or 4-6?
This will sound self-serving, but except for those with extensive athletic/weight training experience, it makes sense to be in touch with a fitness professional. There are, of course, ways of determining the proper weight given the goals that are sought. Once a proper weight has been found, though, most programs integrate progression; progression basically means making the workout more challenging either by increasing weight, the number of reps, the number of sets, or adjusting the degree of difficulty in another way. No matter what one’s goals, progression is a core principle, so knowing where to start is simply that: a start.
From a personal standpoint, you may remember that I had bicep tendon surgery 6 weeks ago. The amount of weight that I am able to lift with my right arm is way below what one would typically expect; in PT, I am up to 2 pound dumbbells for certain exercises. If all I cared about was huge muscles, this would make me crazy; it is a little frustrating, but I know that eventually I will be able to get to higher weights that will allow me to reach my own personal fitness goals.
In the end, whether you are working too hard or not hard enough is a very personal question. It is not one-size-fits-all. For best results, consult a fitness professional. Personal trainers are a great bet. Don’t be afraid to reach out; you’ll be pleased that you did.
OK. So this was not really the kind of growth I was looking forward to. I will admit that I have learned a lot about myself and those around me during the current COVID-19 unpleasantness. It has come at some cost to my fitness for sure as my waistline is growing too.
A few posts back I mentioned that I was going to give Intermittent Fasting a shot…and I did. I tried it for one week, but found it untenable. Most folks doing this choose to eat only from 11 am – 7 pm, while the rest of the time they only drink liquids. I teach a daily workout online (search Facebook for Kosher-Fitness) at 10 am and I’ve got to fuel up before that. We also usually sit down to dinner between 6:30 and 7:00 pm which doesn’t fit the schedule either. The real proof was (you should pardon the expression) in the pudding; I was continuing to put on weight.
This is totally to be expected since most of us are way less active now than we usually are. Typically at work as a personal trainer I am doing a lot of walking around with clients, demonstrating exercises, and sometimes even doing certain things right along with the person. Ironically, the workouts that I teach online are more strenuous than my typical exercise regimen. Even so, I’m still at a deficit when it comes to burning calories.
I’ve decided to follow the advice I give to my own clients. I am counting calories now. It’s not as bad as it seems; I’m using the My Fitness Pal app–which I have used on and off over the last year. I find that it benefits me in two ways at least. First, it makes me aware of just how many calories I am consuming–which is usually more than my ballpark guesstimates. Second, I’m too lazy to keep going to the app, so I simply decide not to have that little snack so that I don’t have to go through the trouble. It’s like keeping kosher–observing the Jewish dietary laws; I make myself much more aware of what I am consuming.
I will keep you posted on my progress. How are you all doing? Are you finding that you are growing in unexpected ways too? No one knows how long this will go on, but if we put on a pound a week for a couple of months, it will be a challenge to get back to where we were.
Finally, remember that weight is only one aspect of health and fitness. Don’t forget about maintaining strength and cardio-vascular health. Remember to be kind to yourself and care for your emotional self too. Staying healthy is a multi-level endeavor; don’t ignore any of those parts and pieces.