Karnataka - Bangalore   

Of lifting weights and fitness levels

Special Correspondent

Those with neck or back problems should first consult a doctor, say trainers

BANGALORE: Lifting weights boosts metabolism, strengthens muscles and perhaps benefits the cardio vascular system. But many people do get discouraged when they think of muscle-bound men groaning and sweating while lifting scores of kilos.

Benefits

"You can get the benefits of strength training without actually lifting barbells or free weights and boost your fitness levels," says Bijou, trainer at a gymnasium at Indiranagar here. The idea is to make your body get used to hand weights, like dumb bells or by strapping small weights to one's legs or a weighted vest, while walking or running or using the stepper in a gym.

"If it is difficult to get a special vest of the kind used overseas, you can just buy one of the types used by hikers or photographers and insert lead weights into the pockets," suggests Natasha, coach at an aerobics and health centre at Koramangala here. Starting with about two kg and increasing it gradually to five kg gets the body used to it.

But, there is some risk of injury if one carries weights while walking or running, she cautions. You could increase the risk of injury to elbows, neck, shoulders or ankles.

Weights can affect your balance and tire you out faster. It helps if both hands or both sides of the vest have equal weights. If carrying weights, it helps to keep the arms close to the body rather than swing them.

You also need to walk or run slower than normal till your body gets used to the additional weight. "You should keep track of your pulse rate if possible and compare it with walking or running without weights. Any abnormal heart beat or even muscle soreness should be referred to your physician," advises Mr. Bijou.

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