Weightlifting without barbells or dumbbells
DEAR DR. DONOHUE: You have written many times about the benefits that come from weightlifting regardless of a person’s age. Don’t you consider things like chin-ups and push-ups weightlifting? I have done these kinds of exercise all my life, and they have kept me trim and quite strong. The beauty is there is no special equipment needed except for a chinning bar. — D.J.
ANSWER: Sure, I consider those exercises excellent resistance exercise. “Resistance” exercise is the word that takes in all types of weightlifting, including chin-ups and push-ups. The weight or resistance being lifted in these exercises is body weight.
The push-up is an exercise that’s been a standard for strength building since Hercules opened his gym in ancient Greece. It provides a workout for the upper body — the shoulder muscles (deltoids), the chest muscles (pectorals) and the muscle on the back of the upper arm (the triceps). It’s done lying face down on the ground or floor with hands shoulder-width apart and fingers pointing forward. The body is lifted up by straightening the elbows. The back and legs must be kept in line. When the elbows are fully extended, the body is then lower back down to within an inch of the ground and the next push-up begins. Exhale while pushing up; inhale while lowering the body.
This is an exercise too difficult for many. Variations allow everyone to do it. A beginner can do a push-up by keeping the knees bent on the ground for support. If that’s too hard, then begin the push-up in the fully raised position and lower the body to the ground. These variations allow people to build their strength to the point where they can do a regular push-up.
People can change the focus of the exercise in a couple of ways. Placing the hand farther apart puts more stress on the chest muscles; placing them closer together, more stress on the triceps.
The classic chin-up is done by grasping a bar with bent fingers pointing forward. This exercises the biceps muscle, the muscle on the front of the upper arm, the one that Popeye loves to flex. If you change the grip so that the knuckles point away from the body, you put stress on different muscles and promote symmetrical development.
DEAR DR. DONOHUE: I read your article on swimming. My interest is in water aerobics. How many calories does the average person expend in an hour of water aerobic exercise? I love it, and I think you should mention it to your readers. — C.D.
ANSWER: Water aerobics is wonderful exercise. “Aerobics” indicates that large muscles, like the legs, are in constant motion for an extended amount of time — like biking or jogging on land. Water buoyancy takes stress off joints. Water resistance puts demands on muscles to build muscle size and strength.
It’s hard to give you a definite answer about the calorie cost of water aerobics. One aspect of calorie burning in water depends on how deeply a person is immersed in the water. When the water level is neck-high, body weight is greatly reduced, much more than it is if the water level is waist-high. The calorie burning, therefore, is less in deeper water.
As a guide, people can burn four to eight calories a minute in performing water aerobics. In one hour, that amounts to almost 500 calories. To burn that many calories, you have to be exerting quite hard. Two-hundred and fifty calories is probably a more realistic figure.
DEAR DR. DONOHUE: I will soon be 65. In the past two years, when I do 10 minutes of physical activity (work out with weights), I need to lie down for an hour or more afterward. I have cut down on my workouts. I thought I was in good condition, but now I am not so convinced. Is this age-related? — W.S.
ANSWER: I don’t want to be an alarmist, but you need to see your doctor. Ten minutes of exercise shouldn’t wipe you out like that.
Exercise is healthy. It also can be dangerous. You must make sure that your heart is up to the demands of exercise.
Dr. Donohue regrets that he is unable to answer individual letters, but he will incorporate them in his column whenever possible. Readers may write him or request an order form of available health newsletters at P.O. Box 536475, Orlando, FL 32853-6475. Readers may also order health newsletters from www.rbmamall.com.


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