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:
路听听听听听听听听 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.
路听听听听听听听听 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.
路听听听听听听听听 A 20 minute jog three times a week is good for building bone in both the hip and spine in younger people
路听听听听听听听听 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.
路听听听听听听听听 Tennis is another high impact but enjoyable sport that builds bone density.
路听听听听听听听听 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
听
The following are good for people over 70 or after fragility fractures:
路听 听 听 听 听Brisk walking
路听听听听听听听听 Dancing of all varieties provides enjoyable exercise which is especially good for balance听as well as your bones.
听路听听听听听听听听 Tai Chi
听路听听听听听听听听 Golf provides a good walk and also develops flexibility for the shoulders and spine.
听路听听听听听听听听 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.
听路听听听听听听听听 Gardening
听路听听听听听听听听 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 听can help strengthen your wrists.
Broadcast
- Mon 21 Sep 2015 13:30大象传媒 Radio Scotland
