Fit and Well Article for January 26^th, 2003

"Dear Trish and David…

I read and re-read last week’s column, and now you’ve really got my interest (AND CONFUSION!). Please, explain this muscle building and strengthening program to me in a way so it really makes sense. And, as a female, I’m afraid of "bulking up". How do I avoid that?

Oh… the "muscle thing"! It is typical that whenever we start talking about muscles, images flood the mind relating to huge sweaty macho bodybuilders! And women just DON’T want to look like that (and most men don’t either, by the way). Well, first, let’s clarify, and define some terms…

Muscles are critical to all life functions, NOT just appearance and sensuality! They are the elements of the body that truly keep us alive, and well, and even help us carry the groceries (Trish said that!)! So we need to give them recognition, AND attention (and they DO SO appreciate feeling valued!).

If we were to choose ONE main point that you need to understand about muscles… it is this: "Use Them or Lose Them". Kind of an "overworked" term (sorry about that joke), but absolutely true. Please note… this is true NOT ONLY about skeletal muscles, but ALL muscles (including the ones that make up the heart and assist in circulatory functions).

This realization is especially important as we grow older. The numbers go up, the lean muscle goes down. As much as 5% reduction per year. So, by the time you are in your 40’s and more, you can imagine how much muscle has been lost. And you wonder why things start giving out, and gravity starts winning. Yipes!

To present another, and much more positive, principle: "Use It, Maintain It, and GROW It". What a concept! The muscles respond almost immediately when they are called upon to perform. And, interestingly and quite fortunately, they actually get stronger and can be made to grow when the "intensity and duration of stimulation is appropriately challenging".

That was a mouthful, wasn’t it? To translate that into simpler but still accurate terms, the muscles need to be "overloaded" to some degree in order to respond. If we are looking to encourage endurance (slow-twitch fibers) we need to continually increase the amount of time we are engaging the muscles. If we want to encourage strength and size (fast-twitch fibers) we need to employ a program of shorter, high-intensity "burst" of effort and subsequent movement. All these need to be designed in a way to promote and extend pivotal and trans-axial range of motion, AND distribute the stress and benefit throughout the muscle. And all of this is to be done WITHOUT causing injury, and to the beat of good music, and whilst continuing to breathe! No wonder we Personal Trainers are paid so well… we earn it!!! This is precisely what gyms, and the equipment therein, are there for (in addition to learning to HAVE FUN and stay safe in the process!).

Regarding the female bulking thing…. Two important points:

1. Genetically, women are naturally programmed NOT to gain too much muscle fiber. The entire endocrine and related systems have built-in monitors and limitations that make it very difficult to continue to build muscle tissue. Female bodybuilders contend with this limitation all the time, and thus quite often have to work out not only harder, but smarter, to gain bulk.
2. We can alter the exercises themselves in order to avoid building muscle mass. There are a myriad of techniques and approaches that are designed to create definition, firming, and body-composition shaping without adding the additional muscle. Again, it is Personal Trainers and other related professionals that have the knowledge and experience to assist people to reach THEIR fitness goals.

As a reader of our column, you will be receiving additional knowledge about what types of exercise program you can engage in to get fit, get trim, and gain shape. Instead of muscle building, we call this "body building" in it’s purest sense. You will be surprised, and delighted, when you begin to understand how much you actually Can Change in regard to your form and figure. Watch for us next week!

The Bottom Line:

Muscles are NOT just for show! Know them and strengthen them, and the quality of your life will increase dramatically!

• Exercise is designed only to make muscles bigger.

• Consult your Doctor or Medical Practitioner about your intent. Get recommendations on areas of concern, weakness, and NEED!
• Access your exercise options… home, gym, specific sport activities, etc.
• Visit local fitness centers. RULE: If you don’t feel comfortable in the environment, DON’T join! Look for cleanliness, empathy, sensitivity, and support. A diversity of programs helps, too!
• JOIN (Yes, fellow sufferer, PAY THE MONEY! That’s a tangible commitment).
• If it’s within your budget, consider Personal Training. If not, read, read, read! Remember, what you don’t know CAN hurt you!
• Make your exercise sessions your NUMBER ONE priority. Yes, as if your life depended on it!
• High energy, low energy, NO energy… JUST KEEP ON SHOWING UP!!!
• LAUGH, SING, DANCE and HAVE FUN while you’re exercising! This really aggravates the grouches!

http://www.Fitness-Life.com. E Mail: OSHMAN@FITNESS-LIFE.COM.