What are weights? That may seem like a silly question, but think about it. Unless you’re an Olympic weightlifter they are just a means to an end. Whenever we see someone exercising on TV they have a pair of dumbbells so we have it ingrained in us that we need them to exercise, but really they’re just a convenient object to provide resistance in a certain way. A gallon of milk weighs about 8.5 lbs. Is that really much different than holding an 8.5 lb. dumbbell? Not really.
Resistance training, also known as weight training, is extremely important for us. As we age we lose about 8% of our muscle per decade. That, combined with a natural slowdown in metabolism, means we gain a lot of fat as we get older. Resistance training can slow this down dramatically or even reverse the process. Resistance training has also been shown to increase the strength and density of our bones. We lose much of our bone density as we age, particularly women. That leaves us vulnerable to falls and other problems, which can result in very serious injury. Resistance training helps prevent this.
What I am trying to say is that resistance training can be used for more than just getting us huge and ripped. It’s very important for getting us healthy and able to do normal things in our daily life.
What does this have to do with a gallon of milk? A lot. What are you most likely to do today, pick up a gallon of milk or deadlift a barbell? Probably pick up the milk. So, if you are home wanting to start a resistance training program, you can use what you have around the house to get you going. Use the gallon of milk, fill a grocery bag with meat, pack a suitcase. Do anything else you can think of, it all works. Here are a few things you can start with:
Milk Gallon Step Ups-6 reps per leg Holding a gallon of milk in each hand, plant one foot on a step. Bring the other foot to the step and then back down to the floor.
Grocery Bag Dead Lift-6 reps Put two full grocery bags next to each other on the floor. Keeping your back in a neutral position bring your hips back, bend down and pick them up.
Always be sure to keep a neutral back position
Laundry Bag Carry-20 seconds Hug a laundry bag full of clothes to your chest and simply walk with it.
Drop me a line for some more ideas and don’t forget to consult your physician before beginning any exercise program.
– from the Castro Valley Forum, May 27, 2009
Mitchell Rothbardt mitchrothbardttraining@yahoo.com Discover Your Strength
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