Be A Gym Rat

While swimming, walking and other cardio activities have their place, there’s nothing that says “lean and mean” quite like strength training. Sure, who wouldn’t glory in the bulging biceps and six-pack abs that come with lifting weights but there are other important health benefits too, especially for someone with hemophilia.

“Weight training strengthens muscles, which stabilizes joints,” says Bruce Evatt, M.D., retired chief of the Hematologic Diseases Branch at the Centers for Disease Control and Prevention in Atlanta, Georgia. “Evidence shows people in good physical shape who have their joints stabilized with good muscle strength around them usually end up with fewer joint bleeds.”

Besides overall good health, weight training can also help you prepare for a certain sport. If you plan to take up cycling, for example, it’s important to strengthen your quadriceps (the muscle in front of your thigh) for maximum pedaling power and to prevent injuries.

And if all that is not enough, it can even help you burn extra calories. What’s not to like about that?

However, before you book it to the gym and start pumping, it’s crucial to get the facts.

Do Your Homework

• Make an appointment with a physical therapist or other expert who can do a muscle strength test to help determine which muscles in particular need attention. They can also help tailor a program designed for specific sports you might want to try. (Also, make sure you are past puberty—if you’re not, lifting heavy weights can damage your bones’ growth plates.)
• Develop your goals and work with an expert to create a personalized training program that is right for your level of fitness and any pre-existing musculoskeletal issues.
• Choose a good facility. The ideal gym will have experts in exercise physiology and sports injuries on hand to teach proper form and technique.
• As always, check with your doctor and treatment team before starting any new exercise program.
• Recognize that exercise is only one part of a wellness regime—you should also make sure that you eat a balanced and healthy diet packed with fruits, vegetables, complex carbohydrates and protein.

Ready, Set, Lift

• Watch and learn. Never try a move until you’ve seen it demonstrated first by a trainer or other expert.
• Watch the weight. It’s always better to start with too little weight than too much. Especially as you’re learning the proper form, go easy on the pounds (or kilograms) to perfect the movements first. A physical therapist or trainer should be able to guide you to the right amount of weight.
• Try resistance machines first. While there is a wide variety of strength training equipment out there (everything from free weights and kettlebells to your own body weight), resistance machines are a good place to start. With limited ways of moving, the machines go a long way in encouraging proper technique.
• Graduate to free weights. Once you have nailed the correct form, free weights and other free form strengthening exercises can be added to your workout. Their benefits include everything from good flexibility for a wide variety of movements and the ability to target a sports-specific area to improving your coordination.
• Avoid powerlifting. Competitions or other weight lifting activities that involve showing how much weight you can lift using sudden, quick movements are dangerous and should not be attempted!
• No pain, no gain? No way! If you have any joint problems, keep within a range of motion that does not hurt. And if you feel any pain at any time during a workout, stop immediately.
• As you become more advanced, think about applying the “pre-exhaustion” principle, which is extremely useful when you want to exercise a specific muscle while taking care of vulnerable joints. The principle involves isolating and tiring out a particular muscle—the quadriceps, for example—before going on to multi-joint exercises like squats. The end result is a more intense muscle workout without the need for heavier weights.

Workout ABCs

“The key is to use moderate levels of weight and increase the number of repetitions,” says Dr. Evatt.

• Plan to spend 20 to 30 minutes doing strength training exercises two to three times per week. Allow at least one full day of rest in between each session.
• Always warm up before you begin. Take about 10 minutes to do some easy cardio or very light weight lifting to get your muscles warmed up and gradually increase your heart rate.
• A typical strength training program consists of one to five sets per exercise and uses all major muscle groups.
• Each set should be 8 to 12 repetitions with the weight light enough that you can keep good form but heavy enough that the last few are challenging to finish.
• Start with your larger muscles (thighs, torso, back and chest for example) before moving on to smaller muscles like your biceps, triceps and calves.
• Remember to breathe. Don’t hold your breath, especially when lifting the weight as this can raise your blood pressure and possibly cause you to faint.
• Rest one to three minutes between sets.
• If you can do 15 repetitions using good form and feel like it’s not that hard, you can consider increasing the weight between one and three pounds. However, if you can’t finish two sets of eight to 12 reps it may mean the weight is too much and you should decrease it.
• Variety is good. To shake it up and keep it interesting, vary the number of sets, repetitions, amount of weight and/or exercises themselves.
• Don’t forget the cool down. After finishing your routine, spend about 10 minutes letting your heart rate return to normal. Be sure to stretch all your muscles, allowing 30 seconds or so per stretch. You may feel a pulling sensation which is fine but if you experience pain you should stop immediately. Never bounce as it can injure your muscles.

Safety First

As with any sport, safety should be your primary concern.

• Use a spotter when possible.
• Always think about your form. Movements should be slow, controlled and smooth. Don’t lock your elbows or knees.
• Be aware of your equipment and surroundings. If using weight machines, make sure the pin is securely in place before lifting. For free weights, double-check that the weight locks are closed.
• Wear appropriate clothing and especially proper footwear (no open-toed shoes!).
• Be sure to drink plenty of fluids.
• Practice good hygiene. Use a towel and disinfectant to clean gym equipment after use.
• Stay in tune with your body. Never lift weights using a joint that is currently bleeding. After a bleed has stopped and you have the OK to resume strength training, begin with less weight and fewer repetitions.
• Have fun. Weight training can be a great addition to the typical cardio exercises, and you’ll learn to love the satisfying feeling of exhaustion that follows a good gym session. As long as you use your brains while building your brawn, you can have a safe and effective workout.