Dr. George L. Dixon - "Talking Fitness"

Did you know that you still have almost all the muscle fibers that came with you? You do lose a few percent with aging. Each fiber is larger or smaller than it used to be. If it is larger, you are in "good shape" and strong. If the fibers are small and thin, you have been neglecting them. At any age you can make the fibers larger and yourself stronger by using them. Muscle does not turn into fat. You have been walking for 45-60 minutes 3-4 times each week as I recommended before, here is something you can do for your arms and shoulders! The good news? You can fill that flabby skin under your upper arms with muscle!! The bad news? It takes a long time, weeks.

For each free-weight exercise you want to do, find out how much weight you can easily lift ten times (each time is called a repetition) and start there. I found that for most exercises, two pounds seemed enough for the first week--especially in overhead lifts! I was pleasantly surprised at how rapidly I could increase the number of repetitions, and then I slowly increased the weights. Within three weeks I noticed an increase in my strength! Be sure you don't do free-weight strengthening exercises more often than every other day, maybe even twice weekly is enough. Muscle tissue takes 24 to 48 hours to repair and grow--and maybe a day longer in older folks.

Start with two (or more) pounds of weight in each hand. The variables of weight training are: pounds of weight (2, 5, 8, 10, or more), repetitions performed (8 to 12), and number of sets of repetitions (1 to 3). It is best to start with light weights and modest numbers of repetitions. When the work gets too easy, go on to the next level.

Biceps: Sit, stand, or kneel with a dumbbell or weight in each hand, your arms hanging down by your sides. Slowly curl one weight up as far as possible, in 2 to 4 seconds, then slowly lower it for 3 to 5 seconds. Repeat with the other arm, and continue alternately. Do 8 to 12 repetitions. Later work up to 2 or 3 sets.

Triceps: Stand or sit. Dumbbell in each hand, palms to the rear. Arm straight back as far as comfortable. Lower whole arm one inch and raise it back to straight. 8 to 12 repetitions. Later increase to 2 or 3 sets.

Shoulders: Stand or sit with a dumbbell in each hand and your arms straight down. Raise one up and forward to shoulder level, palm down. Hold briefly. Lower slowly. Alternate arms. Do 8 to 12 reps, and later increase to 2 or 3 sets.

Trapezius (neck/shoulder): Stand with your head straight. Put your chin down a little. Hold a dumbbell in each hand. Lift your shoulders as if you were trying to touch your ears. Hold them up briefly. Lower them slowly and fully. Do 8 to 12 repetitions. Later do 2 to 3 sets.

Now you have the idea. You can work over head, or with your elbows bent and arms rotating, or in any number of positions. Blow you breath OUT during each effort. Be careful to use lighter weights whenever you start a new position. Realize that free weights are just that, "free", and can go in any direction, including on your head.

More help is available in "Exercise a la Carte", here, at your bookstore or call 800-624-4952.