06 September 2011

fitness witness: weight-lifting

I recently resolved to attend to this blog more faithfully.

 I thought perhaps I would record a few thoughts about worship each First Day. 

This last First Day, for example, a Friend read the advices and queries on Integrity. Several Friends spoke on Integrity, and I also felt moved to speak of this testimony that is the dearest and truest of all the Quaker testimonies to me. It flitted through my thoughts that I might blog about Integrity, that it is a good weighty subject to which I have devoted much thought.

But no.

What I feel called to write about is weight-lifting.

I have been doing strength training all of my adult life. The kind that I have found easiest to stick to and most beneficial is high intensity, super slow strength training. Work each muscle to exhaustion in a set of 8-12 repetitions, with care to do each repetition slowly and carefully.

I had my appendix out in February, and I have found getting back into shape to be slow going. Some of this is due to lingering effects of the surgery, but much of it is simple laziness and self-deception.

I went back to dance as soon as I could. I worked back in slowly (although probably not slowly enough). During this time, my knees ached abominably.

I wondered if perhaps I was past my ability to do this kind of dance. Maybe my knees had suddenly, over the course of my surgery, gotten old. Perhaps I should find an easier, less stressful type of exercise.

That was a possibility, but it seemed more likely that my muscles had gotten soft, that they were no longer doing the work that protected my knees while I danced.

I told the instructor about the type of pain I was having and asked if she knew of anything I could do to strengthen my muscles so I could dance without pain. She was able, without any apparent thought, to identify the weak muscles that were causing the problem and to suggest exercises that would help.

A few weeks later, my legs felt as good as they've ever felt.

I was slower getting back into the weight-lifting, however. I couldn't seem to remember to do it or find time for it, either.

At the end of June, I wrenched my shoulder. I rested it for a few weeks hoping it would get better. It didn't really get better, but it didn't get worse either.

I'd had shoulder pain before, but I hadn't had problems with my neck or shoulders for many years. Posture work that I'd done in tai chi, as well as my strength training, had kept that part of my body healthy.

After a while, a small still voice whispered “Maybe you're having this pain because you haven't been doing your weight routine. The antagonistic muscles have gotten weak, and the pain won't go away until you strengthen them again.”

My stubborn and lazy self argued. Maybe weight-lifting would make the pain worse. Besides, weight-lifting was too much trouble and took too much time. I should let the shoulder get better first and worry about weight-lifting, you know, like, later.

Finally, something clicked in me and I said, “Fine. I'll start weight-lifting again with absurdly light weights and I'll do all the opposing muscle groups.”

After a mere two sessions, I know it's working. I can feel the shoulder moving more easily and I can feel the weak areas getting stronger.

I could turn this into a message about listening to our guidance or about overcoming our own lazy, selfish, stubborn, misguided natures or about the need for balance in one's life or about how we need to strengthen our spiritual muscles in order to live lives that are healthy in the spirit.

But no.

What I feel called to write about is weight-lifting.

Our physical strength operates on a use-it-or-lose-it principle. When we exercise our muscles faithfully, we are strong. We can more easily do our ordinary activities, and we enjoy being active.

When we let our muscles atrophy, we become weak. Our muscles no longer do the work they were designed to do, and this puts strain on our joints. We fall prey to aches and pains, leading us to become less active, leading to more weakness and more pain.

Miriam Nelson, a researcher at Tufts University and the author of the Strong Women books, determined that our bone and muscle strength declines as we age, and also that we can completely reverse this process with regular strength training. Many of the ills that we attribute to age are nothing more than the ills of inactivity.

So, Friends, this is my public service announcement to you all. If you want to do the work you are called to do in the world, you need to take good care of your body. Aerobic exercise and a healthy diet are important, of course, but strength-training is an often-overlooked piece of the puzzle, especially for women.

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