Metabolic benefits of using light weights in your exercise program

Fueling the engine

Consider metabolism as the engine of your car and the food you eat as the fuel.  Are you giving your engine high or low quality fuel?  Metabolism helps determine your body’s performance in relation to how it uses the fuel you consume.  In fact, it’s the storage of fuel that leads to weight gain.

Your metabolism is also responsible for whether or not the energy from the food you eat will be released for use by your body, right away, or stored in your tissues.  The process of catabolism allows your body to use the energy right away while anabolism builds new cells and rejuvenates existing ones, storing energy for future use.

These chemical phases of our metabolism yield a delicate balancing act influenced by two key hormones, thyroid hormone and insulin from the pancreas. If you are lacking in thyroid hormone, your metabolism will slow down, causing a less efficient handling of the ingested calories. Complications with insulin levels will result in too many calories being stored, consequently producing weight gain.

Fat cells burn energy far less efficiently than lean muscle.  The incorporation of weights in your exercise routine will help you develop lean muscle. Depending on your current fitness level, extra care may need to be observed.

The two P’s in lifting

At the start of each “lift” session, check your posture. Poor posture can lead to muscle or back strain. Trying to lift a weight that is far too heavy for you can also result in injury. So too can lifting for too many repetitions in any one given weights session. This can tire muscles and put too much stress on your joints, leading to irritation and inflammation throughout the muscles.

If you have arthritis, be sure to talk with your doctor about your strength training plans.  In fact, everyone should consult their health care provider before the start of an exercise program.  Another suggestion is to “slow lift,” lifting the weight as slowly as possible instead of to a natural 1, 2 or similar count.  Slow lifts are thought to work the muscles more deeply, while reducing the number of repetitions needed, protecting the joints.

One of the most prevalent practices that lead to injury is selecting to strength train every day.  Muscle fibers need time to rest and recover after a workout.  The typical recovery time needed between sessions is 24 to 48 hours.  Another is the adoption of and adherence to the adage, ‘no pain; no gain.’

Think about it.  In another circumstance, pain would be an indication that something was wrong. Ignoring pain, when strength training, can put you at risk of serious injury to joints and muscles.

When used correctly, light weights present little risk of injury, offering great reward to not only metabolism but strength. They will also help firm your arms, legs, and abs, keeping your joints stable and improving your balance, making your candidacy for sprains and falls less likely.

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