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Apr 08 NewsletterPhotos from our Winter Party!
Weight Training
By: Mary Pat Moeller, 27 March 2005
I recently read an article from the Women's Health Overview at UNMC. In this article (Why Weight?), Peter Pellerito discussed the benefits of weight training for our appearance, strength and metabolism. He notes that as we age, we typically blame our struggle to maintain weight on a slowing metabolism. "The primary reason metabolism slows is not aging, but the loss of muscle," he adds. The good news is that we are never too old to reverse the trend by building muscle.
I will admit that I am not a fan of the weight room. However, I have discovered through experience the importance of regular lifting for strength and weight maintenance. An added benefit is the pay off in the pool. If I want to increase my speed, this seems to be one of the best ways to do so. I find that I can commit to a regular schedule of lifting if I make it manageable....three days a week of about 30 minutes seems to do the trick (and it is a good idea to put a rest day between lifting sessions). Erin Sullivan and Todd Samland are great resources if you want to start a weight program. I follow a program that is tailored for swimming. I try to include core strengthening exercises (curls, Pilates) in each session as well as shoulder protection/strengthening. In addition to free weights for arms, legs and shoulders, I use some of the following machines: Day 1: Bench press, tricep press, lat pull down, leg press; Day 3: seated rowing, tricep extension, lat pull down, leg press, heel raise. I have taken some sessions at UNO to ensure proper technique. I can honestly say that once I am in a routine, I enjoy lifting. It helps to be consistent and to fit weights in right after swimming whenever possible (this avoids the need for another aerobic warm up). I think that weight training, in addition to our pool time, is one of the best ways we can support our health as we age. Contact me if you have any questions at moeller@cox.net. Mary Pat Moeller, Ph.D., grew up in Indianapolis, IN, one of nine children. She was active in age-group swimming at the Miramar Swim Club. After a long hiatus, she found her way to Masters Swimming at age 38 and has been "hooked" ever since. MP is currently the Director of the Center for Childhood Deafness at Boys Town National Research Hospital. She does research with infants with normal hearing and those with hearing loss. |
