One facet of physical fitness that I would like to discuss is weight lifting. I think most articles or blog posts focus on aerobics, running and cardio workouts. Not much on weights. First, let me be specific as to what type of weights we will cover. No, this is not the type of weight lifting where we build muscles so we can be the next Mr. or Ms. Universe. I’ll enumerate the benefits first and then give a few suggestions (with musical background suggestions)
He ain’t heavy, he’s my brother – One of the benefits of weightlifting is that on an emergency, we can use our muscles to pull ourselves or someone out of trouble. I know adrenaline kicks in on emergencies, but if we have almost zero muscles, our bones and taut skin won’t be enough to get us out of danger.
Owner of a lonely heart – lifting weights give us a boost in energy and morale which is also felt right after a good walk, run or jog. If we indulge our muscles in pushing and pulling movement, we will not experience a sad heart or disposition.
Get your motor running, Head out on the highway – the motors inside our muscles (more like electrical signals) get practice while we lift heavy things, thereby making our body more responsive to stimuli and improve our metabolism, burning down fat, which makes us fitter.
I don’t wanna miss a thing – Weight lifting boosts our circulation, brings more oxygen to the brain, improving our memory. It also increases our awareness and enhances our immune system.
Gonna make you sweat, gonna make you groove – it can work our cardiac muscles to the max. It can give us the same intensified training like running sprints or riding a steep hill on a bicycle. First we go through extreme suffering, the muscles tear, get repaired by the body, and we end up stronger than before.
So does this mean we should all go out and buy a whole set of weights, or complicated gym equipment? If you have a free gym nearby, go use their equipment. If you can afford gym membership, go for it!
You don’t really need to buy many equipment to go through weight training.
I recommend a 10 lb dumbbell or kettlebell plus a set of 15 or 20 or 25 lbs. kettlebell (depending on your level of comfort) and use it for light weight exercise several times a week.
Even a plastic container filled with sand can work as a dumbbell if none is available. A heavy stone can be used also but I don’t recommend them because it may be unsafe to use. Even light furnitures may be used for workouts as long as they’re not too heavy for safety reasons.
What exercises should we do? Ah, that’s where you come in. Do some research – pick out the ones you need most. If possible, consult an exercise expert so you’ll have the right form and right exercise which will produce your desired results.
Happy safe lifting!