Alternatives to Weightlifting
 

Mayo Clinic Health Information News
Friday, September 14, 2001

Alternatives to Weightlifting

ROCHESTER, MINN. -- Resistance training -- strength building exercises like weightlifting -- has been the darling of the exercise set in recent years. Resistance training builds muscle and prevents bone loss, injury and weight gain. But the September issue of Mayo Clinic Women’s HealthSource reports that some people avoid resistance training because an injury or health condition makes weightlifting impossible. For these people, there are several effective alternatives.

Isometric exercise uses your own body for resistance. For example, stand with your back to a wall and press the back of your arm into it. Hold for three to five seconds and repeat 10 times on each side. If you have hypertension, check with your doctor before trying isometric exercise. Some believe it may raise blood pressure.

Pilates is a system of exercises that are derived from dance and ballet moves. They are performed on the floor or with special machines, and are designed to strengthen the muscles of your lower back, abdomen and buttocks.

Just about anyone can work out using water as resistance, even people with rheumatoid arthritis and osteoarthritis. Water supports your weight and reduces stress on your joints and muscles. Look for classes at your local health club or swimming pool.

Resistance bands are latex bands that offer resistance by stretching. The more you stretch them, the more resistance they offer. If used incorrectly, they can irritate injuries, so learn the proper form before trying exercises and be sure to buy the right bands for your fitness level. People who are allergic to latex can look for latex-free versions.