Intimidated by the large metal weight machines and the groans and moans of bulky gym junkies? You're not alone. The gym can be a very frightening place for those who aren't sure how to navigate around the maze of weights and treadmills. Jim Blair, of the Finger Lakes Health Center was on hand during Options for Independence's 11th annual conference held May 22, to present a workshop on strength training. Blair insisted that individuals who participated in a physical fitness regimen of cardio and strength training would reap benefits for many years to come.

The workshop encompassed all avenues of physical fitness, from cardio to nutrition to injury prevention and strength training. Muscle composition tends to differ between men and women; men usually have stronger upper bodies while women have stronger lower bodies.

There are two basic forms of strength training: free weights and weight machines. Blair suggests using machines when first beginning a program to ensure proper form and motion. When first beginning a strength training regimen, you should always remember to start slow and light. You don't want to over do it in the beginning because you probably won't make it back to the gym the next day. Muscle soreness is normal, but not being able to walk is a sign you took your workout a little too far.

Blair also said it was not necessary to work the same muscles every day. Each muscle group needs time to rest and repair itself. This allows for muscle growth. People work out every day, but they do not work the same muscle groups. Building muscle from strength training raises your resting metabolic rate (RMR) so you use more calories while just sitting. Therefore an individual with more muscle mass will burn more calories resting then an individual with less muscle.

Also on hand at the workshop was Cathy LaFrance from Carey and Daley Physical Therapy. She stressed the importance of strength training for individuals with disabilities and those going through rehabilitation. A therapy ball can be used to help stabilize and work the core of your body. Balancing on the ball develops key muscles of the abdomen; helps improve posture, and strengthen more muscles by adding light ankle weights. Those who don't want to spend a lot of money on gym equipment or a membership may want to purchase a cheap resistance band or tubing to add resistance training to their workout. With a resistance band, multiple exercises for the upper and lower body can be performed.

LaFrance gushed about the positive affects of water aerobics and training. Water adds great resistances, works many muscles groups at once, and can also take stress off of joints. Many wheelchair users use their pool to get their physical activity and therapy.

Strength training has been proven to increase endurance, energy, and bone density, decrease coronary disease, prevent osteoporosis, and improve self-esteem. By taking just a little bit of time out of your busy schedule, you can drastically improve your overall well-being through physical activity.

Amanda Derby is the housing advocate for Options for Independence. She can be reached at 255-3447.