RUNNING: USING WEIGHTS

By Suzanne Scott

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Last week I told you that Sonja Moses (the woman who I have entrusted to help me run) has suggested that I start doing some weights to build strength and muscular endurance. Weights also have the added benefit of boosting your metabolism – this is because muscle burns more calories than fat.
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Here’s a simple and inexpensive programme you can follow at home, the weights are the only purchase necessary. It’s also essential to warm up with some light cardio beforehand to prevent injury.

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Chest - Lying down on either a bench or the floor, extend the barbell (a bar with weighted disks at either end) up and out in front of you. After a short pause, slowly lower the weight towards your chest.
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Back - A Lat Pull Down strengthens the back. Whilst standing, extend the barbell above your head until your arms are straight (but not locked in place), slowly lower the weight, bending your elbows as you go, until the weight finishes in front of your chest.
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Shoulders - This time using dumbbells, begin with your arms lowered and the dumbbells resting in front of your upper legs. Raise the weights forwards and upwards until they are stretched above you. This technique is called a Front Raise.

Biceps - To do a bicep curl grip the dumbbell with your palms facing upwards. With your arms lowered, begin with the weight in the same position as you did for the Lat Pull Down. Bend at your elbows and curl the weight up towards your shoulder. After a short pause lower it again.

Triceps - For a Tricep Extension begin with your arms extended above your head gripping the dumbbell underneath the top disk. Bend your arms at the elbows and lower the weight behind your back. After a short pause raise the weight back to the starting position.

To target fat, a good rule for repetitions is 1-3 sets of 10-12 reps and ensure you have a day’s break between training to allow your muscles time to recover. Whilst this is a good routine to follow at home it’s advisable to initially speak to a trainer at the gym who can advise you on the correct weight to lift for your build and who can double check that you are lifting the weight correctly. Then all that is left for you to do is get lifting.
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