Weights Special
Gillian Russell explores the benefits of weightlifting and debunks myths with fitness instructors Ru Anderson and Mike Rae, plus Gwen Warren talks about its preventative effects.
Are you put off the weights room at the gym because of the sweating, grunting guys who are lifting massive weights?! Do you tend to focus more on cardio exercise? Perhaps you've never really tried weights? If you're wondering what lifting weights can do for you, then why not let Gillian Russell and the Personal Best team guide you through the mysteries of the weights room...
Online fitness instructor and writer Ru Anderson explains the benefits of using free weights and weight machines, especially for women.
At a high risk of developing osteoporosis, Gwen Warren decided to start lifting weights as a preventative measure. Gwen tells Gillian how she incorporates weights into her fitness and health regime.
Mike Rae, fitness instructor, puts Gillian through her paces in the weights room at the gym.
And Gillian meets Karen Sutherland, recently-crowned Scotland's strongest woman, to hear about her passion for lifting weights.
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Ru Anderson
Advice from the National Osteoporosis Society
The following are great for building bones and preventing osteoporosis:
·ÌýÌýÌýÌýÌýÌýÌýÌý Key bone-building years are those up to about your mid 20s, so plenty of weight-bearing exercise and a healthy well balanced, calcium rich diet will build strength into young bones.
·ÌýÌýÌýÌýÌýÌýÌýÌý Jumping on the spot or skipping is good for children and young people because it adds some impact to bones. Aim for 50 jumps a day or skipping for five minutes each day.
·ÌýÌýÌýÌýÌýÌýÌýÌý A 20 minute jog three times a week is good for building bone in both the hip and spine in younger people
·ÌýÌýÌýÌýÌýÌýÌýÌý The slow, controlled lifting of weights, best done in a proper gym with advice from an instructor, will increase bone density and makes your muscles stronger if you train three times a week on non-consecutive days.
·ÌýÌýÌýÌýÌýÌýÌýÌý Tennis is another high impact but enjoyable sport that builds bone density.
·ÌýÌýÌýÌýÌýÌýÌýÌý Exercise to music classes, like aerobics, circuit training and boxercise. Anything that involves high impact exercise will boost both your bones and your heart when you
Ìý
The following are good for people over 70 or after fragility fractures:
·Ìý Ìý Ìý Ìý ÌýBrisk walking
·ÌýÌýÌýÌýÌýÌýÌýÌý Dancing of all varieties provides enjoyable exercise which is especially good for balanceÌýas well as your bones.
Ìý·ÌýÌýÌýÌýÌýÌýÌýÌý Tai Chi
Ìý·ÌýÌýÌýÌýÌýÌýÌýÌý Golf provides a good walk and also develops flexibility for the shoulders and spine.
Ìý·ÌýÌýÌýÌýÌýÌýÌýÌý Swimming provides excellent opportunities to improve the stamina and strength of all the major muscles. It can also help to improve the flexibility of many joints.
Ìý·ÌýÌýÌýÌýÌýÌýÌýÌý Gardening
Ìý·ÌýÌýÌýÌýÌýÌýÌýÌý Simple exercises can also strengthen your bones and can be done from the comfort of your own home. Gentle press ups against a wall or lifting tins of food Ìýcan help strengthen your wrists.
Broadcast
- Mon 21 Sep 2015 13:30Â鶹ԼÅÄ Radio Scotland
