What's stopping you?

                                 Lifting makes hauling around my huge camera much easier. 

When I look around the gym, I wonder; why do more women not lift?  I have thought about this a lot lately and I think that there are many reasons. The first of course is the misconception of getting bulky.  Lifting weights tones muscle, that's it.  The bulky thing is either extra weight on top of those glorious lean muscles (looking at myself) or steroids.  Yes there are women out there who want to look like men; I don't get it but it's out there like any other disorder.  Even the women who lift heavy and often don't look all ripped and muscled when they are not pumped.  Someone who lifts just looks fit when they are not in the midst of lifting.

I see a big obstacle when I look at images of people lifting in advertisements.  All muscled up and rippling; it is too much for the average Joe or Josephine.  It is a turn off to many, they don't want to look like that.  I wish more people knew that you don't have to look like that.  Lifting is a great way to build strength; the glistening muscle is how far you take lifting. 

Second, I think a lot of people think that their work out is great, why change?  Getting in a rut is easy; getting out, not so much.  I know because I too get into ruts that I force myself out of.  Deciding to lift means learning something new; which in itself means change.  Many people are not up for change; and the older you get the worse that gets.  But the older you get the more you should lift.  Lifting is easy, once you learn the basics it's just the matter of getting it done.

Another obstacle is the gym itself.  I know that most gyms are set up with all the lighter equipment on one side with the free weights and heavier equipment on the other. No matter if you are a man or a woman; stepping into the lifting zone can be intimidating.  I think that is a huge factor in people not lifting.  You just have to do it; take a big breath and go in.  Get in there and lift.  Lifting does not mean that you have to lift heavy.  There are light weights in that intimidation area.  You can lift light until you are ready or even want to lift more.  Lifting is not about using the heaviest of weights. 

Treadmills and elliptical are not going to build the muscle that you need.  The other day I noticed a long timer at the gym.  She was rolling around on one of those big balls; looked like fun but she was doing nothing as far as getting into shape.  Same goes for all those people riding away on their elliptical machines.  They're all going for a ride on the magic machines and getting nowhere; nowhere as far as getting fit and strong.  These things have become a crutch for many as far as the idea of working out. 

Great article on working out and how to get the most of it. 

Lifting will make you strong, amp up your metabolism and enable you to do things that you maybe haven't done for years.  It is also a very special workout that can be personalized like no other.  Got some problem spots you want to get rid of?  You can pick and choose what to work on that will create the look you are going for.  If you have issues like I do with my neck and shoulders after numerous read end collisions, you can work around them.  By using strategic exercises you can help weak areas to become strong again. 

It's not all about grunting (although I'm sure I do on occasion) and glistening ripped muscle.  It's about getting strong, feeling strong and doing what you want.  Not get your gym clothes on and get going. 

Motivation

Motivation is huge when it comes to working out.  Lacking it, we find ourselves slipping into the non workout mode which is not good.  How do you keep motivated? Day in and day out, working out everyday?   How do you get motivated to go in the first place?  You want to go but something just keeps you from it. 

Motivation -  the act or process of giving someone a reason for doing something; a force or influence that causes someone to do something. 

During my break from lifting, I had no motivation.  I didn't like the gym that we had joined so I had no desire to go and lift.  I was in a period of boredom.  I'd been lifting for so many years I needed to switch it up big time to get myself back into it.  So we joined a new gym and I started getting my lifting mojo back.  But the need for motivation continues and you need, while you keep at it.  The day to day motivation to get up and get to the gym, or run, row, or whatever it is that you exercise at.  Motivation is what drives us to get where we need to be.  Without it, we can quickly slip back down the slope. 

When I'm not in the mood to go to the gym; I get up, and put my workout clothes on.  It is as simple as that for me; I'm dressed, I may as well go.   There have only been two times when I've gotten dressed and not gone.  But the more you work out the more you are motivated by witnessing the change in how you look and feel.  It feels great to be strong and the stronger you get the more motivated you get. 

Like anything, motivation is a very personal thing.  It might be the inch or two that you lost that keeps you going.  Feeling great or getting strong may be the driving force behind your motivation.  But there are times when you  just need a little extra boost.  A new pair of work out shoes, new pants or even gloves can really super charge your work outs.  I love having new workout clothes; it just gives that same old routine a little zing. 

Find your motivation, it's in there. 

Like magic? Injury fixed?

Photo from http://orthoinfo.aaos.org/

When you exercise or participate in sport type activities there is always the risk of injury.  Everything from a hurt finger to monumental accidents can happen.  As you get older you get smarter (hopefully) about what to do and what not to do.  But there will still be the occasional accident.  If you don't live life then you won't get hurt but that's no way to live right?  So, I have had my share of lifting incidents; most have hit me due to stupidity but not all.  The most recent one hit me from a blind spot.  I don't know when it happened or what happened; one day I had a painful shoulder.  It didn't hurt all the time, just when I lifted my arm straight up in front of me and rotated slightly to the left.  Many people offered that it was a rotator cuff injury and may need surgery.  But I was sure that it wasn't.  I could do everything; even lift heavy as long as I didn't put my arm in that one specific position.

So this injury plagued me for months and months until a couple of weeks ago.  I was doing light flies, where you lie on your back and basically fly with weights.  I'd only done them once the week before; testing the shoulder to see if all was okay and it seemed good.  So having finished I went to get up; but two guys had decided to take up the spot literally 3" from my feet to chat; so I was unable to get up properly.  I had to do a twisty type thing instead, not good.  (Another chapter for Gym Etiquette)  Anyway when I did I felt it popped and I heard it.  I was sure that I'd screwed myself for a year of more pain.  I was fuming at these guys who had caused it.  I grabbed my arm in sling position and head for home, brewing.

It hut, it hurt really badly; but as the days passed I forgot about it.  Until one day as I reached for a glass in the kitchen and realized that it didn't hurt anymore.  The shooting pain that was associated to the very movement I was making was absent, gone.  I moved my arm around, testing the weak spot that I had grown accustom to over the last months and it had vanished.  So I've done some thinking.  Was it a tendon that had slipped out of place and slipped back in on that fly day?  After much research I think that I had an impingement that wiggled free somehow.   The pain I felt was exactly as described, but is now gone.  I do still have a very tiny weakness there that I am very aware of.  I am ultra careful when lifting anywhere near it.

Not everything needs surgery.  So many people will jump to a "you need surgery" conclusion.  A couple of years back I had injured my shoulders when I first got back into lifting.  I lifted too heavy too soon, it was all my fault.  I visited the Dr., had an MRI and she told me that I had an extra piece of bone on each shoulder that needed shaving off.  She said it was rare but something I was born with.  That extra bone was causing all sorts of problems, including pain.  Well, I'm not a take advice from Dr's., type of person so shook my head and left.  If I had always had it then why was it just now bothering me?  I rested, really rested my shoulders and presto.  It did take about three months to get them back to normal but I'm fine and feel no pain there anymore.

That extra bone point was a turning point in my lifting.  From that moment I took extra precaution when lifting, form and poundage.  It was my lifting "ah ha" moment.  The moment I realized that I was no longer 23 and lifting.  :)

Why Lifting After 50?

Why Lifting After 50?  I started this blog in hopes of dispelling some myths about lifting weights and to get some of you ladies lifting.  Having lifted for so many years; taken a break and then gotten back at it, I feel great.  Let's face it, none of us are getting any younger.  But, even you youngn's can read my blog; you most definitely do not have to be over 50.  I just happen to be over 50; and along with that fact comes with it experience.  Lots of mistakes, doing things right and wrong to share with others.  Of course when I was in my 20s, 30s, I was not as careful as I am now.  It takes so much longer to heal after an injury so you quickly learn to be careful while lifting; much more concentration goes into every work out.  So even if you are not 50, you can read along if you like.  
I am hoping that by reading this blog; some of you might be tempted into the gym to lift.  Lifting is a very easy exercise to do although you have to be dedicated and just do it, as they say.   Lifting is my thing so why not do what I love?  It is crazy good for you; building muscles, getting strong and sculpting your body all at the same time.  Sounds pretty good right?  

The great thing about lifting is that anyone can do it.  You do not have to lift heavy; (although we know that it will not make you bulky) you can lift light and stay at the same weight as long as you like.  Once you start to build muscle you will feel it and you will like how it feels.  If you have problem areas that you'd like to work on, you can.  You can focus on any part of the body that you like.  Many people just work on certain areas; while others do a more overall work out, the choice is yours.  You can use just machines, just free weights or a combination of the two, which is what I do.  You can also do any other exercise activity along with weight training; there is nothing that muscles won't help with.  

Lifting also puts you into a different frame of mind.  Just taking the first step is a biggy, I completely understand.  But, once you start and get into it you will feel great.  You'll start wanting to be healthier, and loving the way that you are looking.  Being stronger is never a bad thing.  Once you get into the whole "I work out" mode, you will be in the zone; the zone is a great place to be.  I'll meet you there.   

Stretch yes, but not until you are warmed up.

                                                      Photo taken from cutestpaw.com

Anyone remember the good ole phys-ed days.  The idea of stretching before any sport was drilled into our head.  It is what I always thought was right until I actually started lifting, a very long time ago.  Well, this whole stretching before working out, unfolded before my very eyes today at the gym.  I was on the leg machine, it was leg day today.  A smallish, older guy was over in the stretching area and hoisted his leg up onto a very high bar.  I could see his leg screaming (he had  short shorts on) whilst performing this leg raise.  So there he was, just got to the gym and was asking his cold muscles and tendons to stretch.  Seeing his hamstring stretched to the max I prepared to hear the scream when it snapped.   Hmmmmmmmm.  When you really break it down and think about it; doesn't sound like a great idea does it?  So what are you to do?

WARM UP, before stretching and better still save the stretching until after your workout.   That's right, after you are warmed up.  Don't ask your muscles to stretch to their max when they are cold; bad things can happen if you do.  Just think about how you feel when you first wake up, you maybe need coffee and time to wake up.  Our muscles need time and a warming session.  A great way to warm up your muscles is to hop on the treadmill for a few.  Get your blood flowing to your muscles.  Don't go crazy, just a brisk walk to get that blood going to your muscles.  Or start lifting, but crazy light lifting.  I treadmill on leg days, it is a great way to warm up before starting to lift.  But even then I don't stretch until after I lift.  Why?  Because I don't want my muscles all stretched out when I ask them to lift heavy.  Stretching is reserved for after the workout.

The best time to stretch is when you are done.  Warming up is easy, always warm up before you workout.  The treadmill does my leg day warm up and the cables is my upper body warm up.  I look sort of like a bird on the cable machine.  I use crazy light weight and give all my upper body a very light warm up.  Then I work up my weights until my muscles are ready to lift heavy.  Lifting with cold muscles is a recipe for disaster, don't do it.

Stretching is best left till after your work out.  Stretching feels amazing after a heavy workout; plus because your muscles are warm you can get a much better stretch in.  Whatever you do, don't stretch cold.  No matter what sport you do, warm up first.  If you feel the need to stretch before your workout, warm up before hand.  But the best is to warm up, work out then stretch.  Your muscles, joints and tendons will thank you for it.    

Don't take my word for it, read this.

Article on stretching cold muscles.

Myths about stretching

The first step can be scary

                                                          Taken last summer.


Taking that first step to lifting can be scary.  I know how it feels to walk into a room where you have no idea what your doing; no one likes that feeling.  Every time I walk into a new gym; I feel like a newbie as I wander around trying to figure out the lay of the land.  Lots of women will dabble on the machines but the idea of venturing into the "guy" area is very intimidating.  I highly recommend going with a friend who knows the ropes or have one of the staff trainers take you through the first time.  Just being given a demonstration on what does what really helps.  If you aren't sure then hire a trainer for a couple of sessions before venturing out on your own.

Read, read and read more. There are some core exercises that are a great place to start.  Once you get a handle on them and being in the weight area of the gym you'll soar.   I've been lifting since I was sixteen years old; that makes me long timer for sure.  But I still have to figure things out when I go to a new gym; every place is different and can have very different equipment  If you want to lift and are unsure about taking that very first step into unknown territory, don't go in blind. 

I do not use a trainer and I never have; but I think that they are great for people who want to get started but just don't know where to start.  They have a good knowledge of the equipment and once you get the show around you can take it from there.  DO NOT BE INTIMIDATED.  Everyone had to start somewhere and I love seeing new ladies in the gym lifting.  The word seems to be spreading that lifting is far more than a muscle bound, kick sand in your face activity.  Lifting is good for you, it makes you strong, kicks up your metabolism, protects your joints and makes you feel great.

Ask, ask if you have questions about equipment.  There are always staff on hand so if you have a question about an exercise or piece of equipment just ask.  I have been asked several times about machines and I am more than happy to answer anything.  But by far the biggest help to get lifting is someone to show you the ropes.  I know it is a scary first step, but once you take you'll never look back. 

As they say "just do it. "