[B&K Mom]

So I'm taking Jan's advice and adding some strength training to my push to do a 5K in May. I went to the Rec Center for the first time today and had the resident buff guy so me the machines. I've done a little of this in the past...but nothing that really stuck in my head. To my advantage, each machine has pictures and instructions on it and I read very well The guy was really quite helpful. I have the general principle:

low weight + hi reps = toning
hi weight + low reps = bulking

I'm pretty sure I'm going for toning right now. So anyone have any great suggestions as to a plan of attack for this or websites that have helpful info for one who does NOT want to take steroids and become Ms. Universe (gross exaggerations of course!)?

I'm all ears (and flabby thighs and upper arms)...but hopefully not for long

Debbie

BTW, I weighed myself for the first time in many months...<<sigh>> I'm 2 pounds higher than I told them when I got my Driver's License....which was 5 pounds heavier than I thought I was. I'm weird that way. I usually try to over shoot my weight on the license...not sure why. So now I have a good reason to cut out that end of the day cookie fest!

[tiza126]

I don't know anything about strength training, other than my body could use it and I've been going to Curves for about a year. I just wanted to comment and add in some words of support and encouragement.

Go Debbie...you can do it!!

[JenniferZ]

Hi Debbie!

WTG -- training for a 5K -- awesome!

First, let me tell you that unless you a professional athlete, there is no way you will bulk up by lifting more weight at less reps. If you were training several hours a day that might be a possibility, but for the casual trainer or general fitness buff -- it's not going to happen, so you can allay that fear right away!

If you want to increase endurance, a technique is to lift lower weights at more repetitions, almost like an aerobic exercise. Don't rest in between sets and go quickly from machine to machine. Form is still important, so never sacrifice quantity for quality. Being careful about your form will prevent injuries.

If you want to increase strength, then go for the max you can lift (maintaining proper form) for 8 - 12 reps. Rest in between sets, take it slow both ways -- full extension to full flexion. If you are going to be running, you want to make sure that your leg muscles, especially those around your knee, are nice and strong. So, I would recommend this technique for any lower body strengthening you add to your routine.

You also want to make sure you stretch before and after any exercise. (I am terribly guilty of not doing this myself, but it really is important!)

And please don't measure your fitness level solely by the scale! Muscle weighs more than fat, but also burns more calories, so once you undertake weight-training, you may acutally gain weight, but your clothes will fit better and your body will be rockin'!

Good luck -- let us know how you are doing!

[SilverSwanMama]

Jennifer has given you some good advice, but the first thing that went through my mind when I read your post was to tell you that you do not have to worry about bulking up. For one, it's extremely, EXTREMELY, difficult for women to do and Jennifer is right in saying that even if you were training hours every day it would still be very difficult to do. It's just not going to happen. It is a myth that women will bulk up like you see the women bodybuilders if they lift weights. The women who do that, make it a full time job, seriously!

I don't remember if Jennifer mentioned this, but you do need to give your muscles at least a day of rest after you work them. They need time to repair themselves. You should always bump up the protein after your strength training workout which is why people have a protein shake or bar after. The protein helps your muscles repair and retain the work you've done. So, you could work your upper body one day and then lower body another day, etc.