weightlifting

Prior to motherhood, I never understood the sheer strength that comes with having a baby. But, my tolerance for pitocin induced contractions and my son's middle of the night shrieks pale in comparison to what prevails when my kids fall asleep in the car and there's a bag of groceries to carry up the stairs. I can't leave the tots unattended so I hoist my son in one arm and my daughter in the other and hang the bag on my arm before cautiously ascending the stairs. My tots are getting heavier and their limbs are much longer so I'll have to retire this practice in the very near future.

Gone are the easy days of one babe in the Baby Bjorn and the other on my hip with a diaper bag over the arm and a hand to hold a couple of bags. I had to laugh when I saw this picture of famous photographer and dad, Nigel Barker, toting a trio — his infant, son and a friend. What a cute workout!

Pacific Coast News

You're asking and I'm answering.

"Fit, whenever I am reading about how to do a new exercise it almost always says, "Do not lock your knees," or elbows or whatever. Why is locking so bad?"
- Locked Lindsay

That's a very good question! Let me start with a little explanation. Locking your joints is when you are doing an exercise and you fully extend the limb until it can't straighten anymore — it sort of "locks" in place. The problem with locking your joints (knee, elbow, etc.) while lifting weights is that it places an enormous amount of stress on the joint and off the muscles, which can lead to joint problems and/or injury. Furthermore, since locking your joints gives your muscles a rest mid-movement, it makes for a far less effective exercise than if you kept a slight bend in your joints. I don't know about you, but I am looking to get the most out of my time at the gym so it is definitely wise to always keep a slight bend in the arms and legs.

I always like to use the jumping analogy. Would you ever jump up and land without bending your knees a little bit? No. Instinctively you bend them because it is the best way to deal with resistance and avoid injury. Think of this when trying to remind yourself not to lock them.

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Many people with high blood pressure feel that they should steer clear of lifting weights due to the potential to spike blood pressure dangerously high. Should you be worried too?

So here is the deal. Weightlifting can cause a temporary increase in blood pressure and depending on how heavy you go with the weights, this increase can be substantial. However keep in mind that strength training can slow or reverse declines in strength, bone density and muscle mass. Strength training can also help control blood pressure, so you shouldn't shy away from it if you have high blood pressure, but you should keep these important tips in mind from the Mayo Clinic:

• Check with your doctor before starting any new exercise program. He or she can help you develop an exercise program tailored to your specific needs.
• Learn and use proper form when lifting to reduce the risk of injury.
• Don't hold your breath. Holding your breath during exertion can cause your blood pressure to spike to dangerous levels. Instead, breathe easily and continuously during each lift.
• Lift less weight with more repetitions. Heavier weights require more strain, which can increase blood pressure. You can challenge your muscles with less weight by increasing your repetitions.
• Listen to your body. Stop your activity right away if you become severely out of breath or dizzy or if you experience chest pain or pressure.