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Redefining the Meaning of "Pumping Iron"

To our grandmothers and great-grandmothers "pumping iron" meant ironing out wrinkles in the family's laundry or pushing the iron handle of a water pump up and down. Marilyn Monroe was photographed bench-pressing weights for a Life magazine cover in 1952. The cover never ran due to the publisher's concern that the public wouldn't accept a photo of the glamour gal pumping anything other than a curling iron. Thankfully, things have changed. The Spinal Connection The spine is comprised of individual bones called vertebrae, each supported by an array of muscles and ligaments. Vertebral subluxations occur when spinal movement is restricted or when vertebrae become misaligned. Vertebral subluxations are associated with a variety of health problems including ear infection, headache, neck pain, back pain and carpal tunnel syndrome. Dr. Christiana corrects these "hot spots" with gentle and safe maneuvers called chiropractic adjustments. Research supports what doctors of chiropractic have long upheld: Weight training wards off vertebral subluxations and the conditions associated with them. For example, in one study, subjects participated in a resistance program designed by a nationally-certified U.S. Weight Lifting Federation senior coach. Training included two supervised sessions per week, with six types of lifting exercises per session. An analysis of the program showed that weight training does, indeed, promote spinal health. The study concluded that "Increased muscular strength is important in protecting the joints, decreasing the risk of injury and increasing the ability to move and lift objects. Increased strength of the back and abdominal muscle is also important in decreasing the risk of lower-back injury." (Journal of the American Dietetic Association 1998;98:414.) Although weight training may prevent vertebral subluxations, it's important to understand that a tooaggressive program - or one that fails to emphasize proper exercise form - may also spark the condition, leading to decreased strength. So, whether you're new to weight lifting or are a serious competitor for Ms. Olympia, it's vital that you visit a chiropractor regularly. Mega-Charged Metabolism Lifting weights bolsters metabolism How? It enhances muscle mass that, in turn, multiplies your metabolic rate. The higher your metabolic rate, the more fat your body burns even when you're sitting still or lying in bed. Bone Builder Dr. Christiana is concerned about the high rate of osteoporosis among older women. That's another reason why Dr. Christiana recommends weight training to female patients. Pumping iron builds bone density, which prevents osteoporosis. Vertebral fractures, which often occur even without trauma, account for the hunched-back look of some women with osteoporosis. Wrist fractures, usually caused by a fall, are also common among those with weak bones. "To protect the bones of your upper body, you need to work on building up the muscles to which they attach," explains Zach Barksdale, a strength-training expert at Cooper Institute for Aerobic Research. "Bone strength goes hand in hand with muscle strength." (Women's Health Weekly 2001 :7.) Aerobic + Weight Lifting = Success Combining strength training with aerobic activity is the key to the optimal health fast track. According to researchers, resistance training burns calories for at least one hour after a workout. Aerobic exercise, such as jogging, bums more calories during the workout but boosts metabolism for less time afterward (Medicine & Science in Sports & Exercise 2001;33:932-8). One study looked at combining bench-step aerobics (BSA) and resistance exercise training. Thirtyfive healthy, active women were randomly assigned to one of four groups: a) 25 minutes of BSA only; b) a combination of 25 minutes of BSA and a multiple-set upper and lower body resistance exercise program; c) 40 minutes of BSA only; or d) no exercise (control group). Assessments for body composition, aerobic fitness, muscular strength, endurance, power and cross-sectional area were performed one week before and after 12 weeks of training. The result? Compared with BSA alone, the combination program more significantly improved muscular performance, muscle morphology and cardiovascular fitness (Medicine & Science in Sports & Exercise 2001;33:259-69). Looking Good! Wearing Lycra@ and Spandex@ in the gym can keep you ITom wearing it - in the form of a girdle outside ofthe gym. A fit body is an external "bonus" of weight lifting, but strong muscles also provide internal benefits. Welltoned core muscles, such as abdominals and back muscles, prevent back pain by holding the spine in alignment. And strong quadricepses protect knees ITom IDJury. Have A Heart Weight training modifies several heart disease risk factors, including lipids and cholesterol levels, blood pressure, body fat and glucose metabolism. Gain Without Pain Start your resistance-training regime slowly. Begin with small, hand-held dumbbells and strengthening machines set on a low weight - and work up to the heavy stuff. Pumping iron is a superb strategy for women to strengthen muscles and prevent injury. However, it is vital to start any new exercise program particularly weight lifting - with a chiropractic checkup. Your doctor of chiropractic will assess your fitness level and provide sound advice designed to keep you sound of body. Don't "weight:" Make an appointment for a chiropractic checkup today! -------------------------------------------------------------------------------------------------------------------------------------------------------------------------- Tips for a Sofe Workout Take time to warm up: A five- to to-minute warmup brings blood into the muscles and prepares them for a safe workout. Stretching exercises are a great way to accomplish this. Keep an eye on the woman in the mirror: Lifting weights in front of a mirror encourage exercisers to keep track of their posture. Stand straight; keep your shoulders back; your head held high; abdominals tucked in; glutE::als fight; and knees slightly bent. Keep moving those muscles: Avoid resting between exercises - maintaining an elevated heart rate makes strength training more aerobic. Variety is the spice of life: Altern(.\te your weight-lifting routine to avoid boredom. Don'tforget to cool down: Post-workout stretches are just as essential as warm-up stretches. Give your muscles a chance to .cool down," Your body will thank you by not succumbing to sorenesS later,

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