Healthy Body: Exercise
But do you lift, Bro?
When I was about 9, I got my first ‘keep fit’ cassette.
Literally a cassette.
With a poster showing you how to do the exercises.
By the time I was 11, ‘ladies exercise’ classes were held at the local swimming baths in the stuffy little back room.
THEY WERE RAMMED FULL.
I went along – no one actually knew whether children were supposed to join in or not
(I remember the teacher being confused about that)
but I’d paid my 50p so they let me stay.
Jane Fonda had just happened, and the world went slightly mental for her.
I got the Jane Fonda workout album and did that on the days the exercise class wasn’t on.
I joined in with the Green Goddess and Mad Lizzie on the telly.
I lived in London for the next couple of years. so I got to tube it across London to Pineapple and join in with the classes there!
(no such thing as parental supervision in those days).
And honestly, almost 40 years later… I haven’t really stopped.
Teaching-wise, I’ve always tended towards the dance ones
(because that was my other hobby/line of work)
like Zumba, Dance Fitness, Bodyjam, Barre, Sh’Bam, and I dabbled with some of the butcher ones (Insanity, Boxercise).
It’s been interesting to see something that people take for granted – from its inception (as we know it), right through to the online and even Virtual Reality programmes we see today.
It’s weird to think that there was a time that group fitness classes didn’t exist.
It wasn’t until I met Amy that I ventured out of the studio and down to what I thought was the ‘boys end of the gym’ to pick up weights.
It’s a long story
(that I’ll probably get to at some point)
but fast forward to 2020 – just before lockdown – and ‘dancey-prancey me’, actually took part in UKs Strongest woman.
Literally picking heavy things up – in a competitive environment.
Incredible athlete that she is – Amy won it (standard), but the benefits I felt from training for it is something I wish I’d had decades earlier.
Amongst (if not) the oldest and definitely the smallest there, I managed to lift all the weights and didn’t come last, which I am still ridiculously proud of.
Another really interesting thing I learned, is that the strongest women in the UK – are the most encouraging, supportive and kindest.
A world away from my personal competitive life in dance.
Polar opposite, I would say.
All of which is to explain that yes, I am a ‘fitness’ person, but I very definitely was not a ‘weights’ person.
I could dance for hours but barely do a press-up.
Now – I can hold my own.
I am passionate that everyone can and should be lifting weights, especially women, (even flimsy prancers like me can get reasonably good at it).
It is SO much fun, more inclusive and friendly than you would imagine.
If you’re not currently lifting weights – I want to persuade you.
Great Reasons to Lift Weights:
Combat Osteoporosis /
Build Muscle Strength:
Forget the old stereotype of weight lifting being all about muscle size.
It’s actually a vital activity for bone density and muscular health.
Regular resistance training (body weight and with weights) is a proven defence against osteoporosis, which we are more prone to as we age.
Metabolic Rate and Thermogenesis:
Muscle tissue is active tissue.
It burns calories by just existing.
According to ‘Journal of Strength and Conditioning Research’, consistent weight training can elevate your resting metabolic rate, making your body a more efficient calorie-burning engine.
Body Composition and Obesity:
The transformation that weight lifting offers isn’t just skin deep.
It’s transforms your body composition β less fat, more muscle β significantly reducing the risks associated with obesity.
If you are a woman and worried about becoming muscle-bound – trust me, you won’t.
It is extremely hard to build large muscles as a female – you will get toned, sleek firm ones though and look great.
Cardiovascular Health and Mental Well-being:
Lifting isn’t just physical; it’s a boost for your heart, lowering blood pressure and reduce heart disease.
A great study (worth seeking out) in JAMA Psychiatry showed clearly how lifting weights can completely alleviate symptoms of depression and anxiety.
Not just for the Bros:
That stereotype is a thing of the past β the free weights section hasn’t been a boys-only domain for a decade.
It’s for everyone looking to build strength and resilience.
This space is increasingly becoming the most diverse and welcoming part of the gym.
Combating Non-Communicable Diseases:
Weight lifting is a formidable tool against NCDs like type 2 diabetes and cardiovascular disease, by improving insulin sensitivity and enhancing cardiac health.
Action:
Work out where you could add some weight lifting into your schedule.
Start gently, with bodyweight.
Learn great form – ideally from a Personal Trainer, but there are some great teachers on YouTube if you are discerning.
(2020 UKs Strongest Woman is also rather knowledgeable)
Learn great form before you even pick up a weight, and when you do – begin with lighter weights, gradually increasing intensity.
Itβs about quality and regularity, ensuring each session is about your overall health goals rather than how much you’re lifting!
Human Upgrade Bootcamp currently offers live sessions each week: 1 weight, 1 body weight and 1 recovery – which is a great schedule to see improvement and stay safe.
And if you’re heading to the gym, grab a staff member and ask as many questions as you can.