Don't be afraid of heavy weights

There is a misconception out there that lifting heavy weights means adding bulk and looking like a football player. And it can if you do it every workout and eat all protein! Fear not the bulking up! That has more to do with testosterone than with using heavy weights once in a while. Strength training is now getting some much deserved attention and the research studies have been pouring in that exercise is a balance between cardiovascular and  strength training.

Granted, a Jane Fonda/Kathy Smith all-cardio workout is better than sitting on the couch and not bothering at all. But is it the best use of your precious time? And, are you hurting yourself over the long term by the repetitive strain on your joints? All these research studies can make it very confusing for the those of us who want to be safe and efficient in our workouts but one thing is clear: exercising in the same range of motion using the same muscles in the same way over and over again leads to muscle imbalances and wear and tear on your joints over time. And, hello BORING!

Yes, cardio is a super great fat burner. But what really fuels your natural fat-burning fire? Muscle. Too much cardio per week without strength training can actually lead to muscle loss. Yikes!

So let's pump it up! Heavy weight training (I prefer to call it strength training) counter acts Osteoporosis because muscle pulls on your bones and strengthens them. Strength training helps you to burn more calories while you're NOT working out. Strength training makes you feel strong - duh! When your body is lean you are at a lower risk of heart disease. Strength training gives relief from arthritis discomfort and pain. It can improve balance and mobility issues. The list goes on ...

But heavy weights? Yes, not every workout but about once every 3-4 weeks, use a heavier weight for your workout of your arms (biceps/triceps), your back (latissimus dorsi, mid- and lower trapezius), your legs (quadriceps/hamstrings). And it doesn't have to be all in the same workout, change it up!

Here's a brief guideline:

• Biceps/triceps - if you normally use 4-5 lbs, try using 8 lbs once in a while
• Hamstrings/Quadriceps - if you normally use 5 lbs, try using 8-10 lbs once in a while
• Your back (mid- and lower-trapezius/latissimus dorsi) - if you normally use 5 lbs, try using 8-10 lbs. 10 lbs for rows, 8 lbs for reverse flies,

Okay, now here's my warning - you all know how much I love the little muscles. Make no mistake, just because I'm saying go heavy every now and then, I feel confident that I drive the importance of using your little muscles in each workout that you won't forget -- you stabilize first, mobilize second, then strengthen third. Using heavy weights should only come after you've given the smaller muscles under those big ones the love and attention they need!

Be safe!

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