Courtesy of Chiro One Wellness Centers

Strength training is great for increasing overall general health and quality of life, as well as being great for maintaining a strong musculoskeletal system. Strength training increases the strength of your muscles, and if done properly, aids in building strong bones to prevent osteoporosis. According to Dr. Katrina Ordonez, Clinic Director of Chiro One Wellness Center of River North, “strength training also strengthens tendons and ligaments creating structural stability in your joints, including your spine and has also been shown to increase life span by decreasing mortality rates in all major illnesses, including heart disease and cancer, the top two causes of death in the US.” “Strength training increases metabolism leading to decreased body fat as well as increases athletic performance,” says Ordonez. The “why” of strength training is apparent; being stronger creates a healthier you; however, before you get started setting up your routine, Chiro One Wellness Centers and Dr. Katrina Ordonez recommend that you keep the following in mind:

• When you have your doctor’s OK to begin a strength training program, start slowly.
• Always warm up before you start lifting weights. This helps get your muscles warm and prevent injury. You can warm up with light cardio or by doing a light set of each exercise before going to heavier weights.
• Lift and lower your weights with controlled movements. Don’t use momentum to lift the weight. If you have to break proper form and technique, you increase your risk of injury. Keep in mind; the faster you contract a muscle to move a weight over a certain distance, the more muscle fibers become involved to do the work. The more muscle fibers you stimulate, the greater adaptive response, creating increased strength and muscle tone. Therefore, lifting weights in an explosive manner will produce better and faster results. The key is for the movement to remain controlled. The weight still needs to be moved as quickly as possible in order to produce the greatest effect, while utilizing proper form and technique. Also, always make sure you’re using the full range of motion throughout the movement.
• Stand up straight. Pay attention to your posture and engage your abs in every movement you’re doing to keep your balance and protect your spine.

“Toning up” without “Bulking up”
If you’re looking to lose weight and tone up without bulking up, you’re not alone. Many women often get concerned about “bulking up” when weight training is involved in their exercise program, but there’s no need to be worried. “Building muscle and losing weight go hand in hand,” states Ordonez. “While you burn calories when you exercise and when you do daily activities like walking or climbing stairs, you still burn the bulk of your calories just by sitting down. This is called your resting metabolic rate. For each pound of lean muscle you have on your body, you burn calories just by doing nothing! What’s important for you to know is that the more muscle you build, the higher your resting metabolic rate, and the more calories you burn per day. That’s why building muscle is such an important part of weight loss, and why it’s so good for your health-all that muscle makes it even easier to keep the fat off.”

The other benefit of weight training is that muscle tissue will keep you looking lean and taut. You may lose fat by dieting and by doing cardio exercises, but to look trim you need to build muscle in place of the fat. Muscle is also higher in volume than fat, so every pound of muscle takes up less room on your body, making you smaller and giving you that great shape you’re looking for.

A stronger muscle is a more toned muscle. “Sculpting” the body is largely due to proper diet and decreasing body fat, as well as the body’s natural hormones such as testosterone. This is why women can lift heavy weights and not worry about getting big and “bulky.” According to Ordonez, gaining bulk requires a balance of heavy lifting, specific nutrition, and increased testosterone levels.

Keep in mind… the strength training response is greatest with a low to moderate number of repetitions. The human body gets stronger when you force adaptation by challenging it with heavy weights. Weights that are used for the general “3 sets of 10” prescription are simply not heavy enough to drive adaptation. Also, the greatest training program in the world won’t produce the desired results if the nutritional intake is not adequate to facilitate recovery, so make sure you’re getting the proper nutrients and hydrating.