Advertisement The nutrition manager for the La Crosse County Health Department eats healthy and runs regularly with her husband, Chuck, and their dogs.
But she knew the missing piece in her exercise routine was strength training. Like many people, Lee
didn’t know how to use strength conditioning in her routine. She needed help from an expert.
Just before the holidays, Lee got together with Travis Erickson, director of undergraduate strength and conditioning concentration at the University of Wisconsin-La Crosse. In one session, Erickson identified her weaknesses and developed a strength conditioning plan.
“I was thinking more about weights, but I was surprised to find I can use my body as the weight,” Lee said. “It’s wonderful. It’s something you can do anywhere and anytime.”
Erickson suggested Lee start each workout with a warm-up and do the lifts after her morning run or, even better, after a walk with her dogs. “A less intense warm-up will allow for better performance in the strength training workout,” he said.
He also referred Lee to videos on the UW-L Strength Center Web site showing the exercises.
Here are some highlights of Lee’s lifting program:
Ball squat: The most challenging way to perform this is to hold something like a heavy book. Be sure to keep arms straight above the head and weight on the heels.
Split squat: When your balance gets better you can hold onto weights at your sides or hold that heavy book above your head. Watch the video at http://www.uwlax.edu/strengthcenter/videos/exercisevideos/Split%20Squat.mpg.
Bench push-up: You can do this one on your staircase inside. Remember to limit your range of motion initially.
Poliquin press: Shrug, hold the shrug, then go into a “scarecrow” position and rotate your arms backwards and then lift above your head. Check it out at http://www.uwlax.edu/strengthcenter/videos/exercisevideos/Poliquin%20Press.mpg.
Wall press: Put your hands lower on the wall and close together. By keeping your elbows close to your body you will activate your triceps.
Lower back exercise: Begin on all fours and then point one leg back along with the contralateral arm. Do all reps for one side before going to the other.
Erickson suggests quality over quantity. “Do them correctly and try to feel your muscles working,” he advised.
“That session reinforced for me the importance of cross training,” Lee said. “I have to do something than just jogging, which I have done for years. I was always worried about not doing it (weight training) correctly.”
Erickson said joggers and runners who don’t use weight training often have movement deficiencies. “When you run you only use certain muscles,” he said.
Like other runners, Lee has tight hips and shoulders, he said.
He said strength training has many benefits for the body — it increases bone density, metabolism, range of motion and one’s ability to do daily activities and decreases the risk of falls.
Erickson often hears from people that weight training takes too much time. But he said for many, 20 to 30 minutes twice a week will reap benefits.
“People also say they don’t have the right equipment, and often it only takes a (exercise or stability) Swiss ball,” he said.
Other excuses for not doing strength training: people are afraid they will get hurt, too sore or too big.
“You should stop before you get too sore, and strength training is very safe compared to running and tennis with proper instruction,” Erickson said.
It’s important to learn from a personal trainer or fitness professional, he said.
“A lot of people, even those who have gained muscle, don’t know what they’re doing when it comes to strength training,” Erickson said.
Terry Rindfleisch can be reached at trindfleisch at lacrossetribune.com or (608) 791-8227.
