basic question about lifting...

amyg

amyg

Cathlete
So I've been paying attention lately to my workouts, and I can lift heavier than I could when I first started with Cathe a few months ago. My question is, why is that good? What does lifting heavier get you?

It's a simple, silly question that I don't know the answer to!! Obviously I'm always hoping to replace fat with muscle, but I'm not sure if just lifting heavier is going to do that (of course keep the diet clean, etc). I'm sure strength gains are good, I'm just not sure exactly why...

This means I have to keep buying heavier weights, too. Shucks. I'm all out of room!! ;)

Thanks for your answers, and I feel like such a dope so I'm sorry to have to ask!!
 
You want to continue with weight bearing exercise for several reasons:

--it strengthens your bones and is a vital component in the fight against the onset of osteoporosis

--as we age, the more lean muscle tisue we have, the better. The more muscle tissue you have, the more calories your body expends just to maintain itself, thus helping keep your metabolism ticking over

--the stronger you are as you age, the better you will feel, the less prone you will be to ailments, strains and back aches/injuries. A strong core is especially necessary here.

--weight training really does help keep you young and active

--if you compare the body's calorie burn after weight training versus after cardio, you will see that the calorie burn is greater after weight training

--in studies, where groups did weight training versus other groups who did cardio alone, it is the group who weight trained who lost the most body fat, through the greater acquisition of lean muscle tissue

perhaps others can chime in with other reasons I have missed?

Clare
 
My question is more than why weight train. I weight train for all those reasons you listed, and I think it's fun! I'm increasing my weights, though, which has made me wonder.

I want to know, why try and lift heavier? What does lifting heavier get you besides increased strength?

Thanks!
 
It depends on what your definition of lifting heavier is. If you are talking about increasing weights but are still lifting (after increasing) moderate weights (for ex. 40-50 lbs for lower body) moderate weights for upper body ie 15 lb/a for biceps 20lb/a for bench press etc., than the use of moderate weights helps further build bone mass and functional strength than does lifting lighter weights. You will also increase you lean body mass if you up the weights from light to moderate. As far as heavy lifting, I don't think there are many more benefits than adding alot more muscle to your frame which is a good thing to do as you age. I wouldn't start a very heavy lifting routine if you have osteopenia or osteoporosis as you are at a much higher risk of fracturing a bone while you are lifting. You should check with a doctor if you have these conditions and are starting a light weight bearing program also.
 
When you lift weights, you are actually tearing the fibers in your muscles. As your body repairs those tiny tears, your muscles become bigger and stronger. As your body becomes accustomed to a certain weight level, that no longer happens, and you no longer gain strength.
That is why you continue to add weight as the amount you are currently using gets easy.
 
Amy G,

Another reason to lift heavier is to help build good bone. Your bones are constantly being broken down and built back up. When you lift heavier it allows more calcium absorption to go into the material to build the bones back up. So for example you lift heavy and have good calcium intake and vitamin D, your bones will be really hard, if you have poor calcium intake and don't lift weights, your a prime candidate to get osteoporosis, sometime in the future.

The longer in your life you lift heavy weights, the more you can battle osteoporosis and hopefully not get it at all. When you reach that point that allows you to go onto the next weight and you don't, the ability to put more calcium into bones slows down, and if you decide never to go up, then it just stays at that slow pace.

I know we generally don't think of our bones as living tissue that gets rebuilt but it does a little bit each day. Which is way part of the bone can be strong and the other weak, bad calcium intake or not enough heavy lifting to get that calcium to the right spot.

HTH,

Kit
 
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