Kenneth Gardner
Dear Mr. Gardner,
I AM a trained phys. ed teacher and also a trained dancer/teacher and have a good knowledge about exercise, but not too much about using weights. I am currently working out on a treadmill every other day for 20 minutes. I don't want to burn too much fat. I also do some weight training using 5lbs and 7lbs weights, squats, and dance exercises. I need some assistance with putting together a routine that will allow me to rebuild muscles - particularly in my arms and whether I should work on the treadmill daily for 15 minutes. instead of on alternate days.
On the days I don't use the treadmill, I do dance aerobic exercise, but not too fast as this would affect my upper back with the spondilosis condition. I am 72 years of age but have been exercising all my life.
Dear Reader,
Exercise is one of the major ingredients for weight gain via increased muscle mass, instead of weight gain via fat mass. Likewise, exercise must be guided by specific principles to achieve increase muscle mass.
Muscles increase in size only enough to accommodate the overload to which they are subjected. Muscles will not increase unless we progressively increase the degree of overload placed on them. Thus, we must gradually and steadily step up the resistance that we place on our skeletal muscles to increase their size in order to gain weight by increased muscle mass.
A simple resistance progression programme can be started by doing a number of repetitions with weights that you can comfortably manage and then add a few additional repetitions at each successive exercise session until you can perform a predetermined upper limit of repetitions comfortably. Additional pounds or kilograms can then be added and you start with this heavier weight at the lower number of repetition where you commenced the programme then build up again. (See table)
Each time you have trained a particular muscle group, you need to rest that body part for about 48 hours so that full recovery can be experienced. This also helps the process of growth and repair. Training on non-consecutive days will allow for this between workout days. We should begin with those exercises that target the largest muscle groups then work gradually towards the smaller groups.
The limitations within which you can operate, that is, your health problem and the equipment that you have, will severely minimise what I can recommend. You can maintain the routine that you follow presently and add a weight-training component to the days that you use the treadmill. Fifteen minutes on the treadmill should not militate a weight training routine that emphasise the use of your arms and upper body. You can simulate the following exercises with the weight that you have. These exercises can be done with one arm then the next with the use of the weights.
BACK EXERCISES
With the weight in hand and your arm straight up above your head you can bring the weight downward either in front of your chest or behind your head. These exercises will improve the muscles of your mid to upper back specifically the latissimus dorsi and the muscles of your arms, the biceps, brachialis and your forearm flexors.
CHEST EXERCISES
The weights that you have can also be used to simulate the bench press exercise which utilises many muscle groups when performed correctly. The pectoral muscles, the deltoids and the muscles in your back along with the triceps are the major beneficiaries.
SHOULDER EXERCISES
All variations of the overhead press will target muscles of your arms, the deltoid muscles and the other muscles of your shoulders to a lesser degree, the muscles of your upper chest and upper back. Upright rowing is the premier movement for developing the combination of your deltoid and trapezius muscles. However, your biceps, brachialis and the forearm flexor muscles are targeted as well.
ARM EXERCISES
Curls are fundamental weight training exercises that will improve the flexors of the upper arm such as the biceps, brachialis and the flexors of the forearm.
A simple routine could be:
WEEK 1:
Monday working with 10 lbs do 3 sets of 10 repetitions
Wednesday working with 10 lbs do 3 sets of 12 repetitions
Friday working with 10 lbs do 3 sets of 14 repetitions.
WEEK 2:
Monday working with 12 lbs do 3 sets of 10 repetitions
Wednesday working with 12 lbs do 3 sets of 12 repetitions
Friday working with 12 lbs do 3 sets of 14 repetitions.
WEEK 3:
Monday working with 14 lbs do 3 sets of 10 repetitions
Wednesday working with 14 lbs do 3 sets of 12 repetitions
Friday working with 14 lbs do 3 sets of 14 repetitions.
Kenneth Gardner is an exercise physiologist at the G.C. Foster College of Physical Education; email: yourhealth@gleanerjm.com.
