Topic: Weightlifting and Health

[Shaun Le Conte]

Suppose that you are following a training plan consisting of various snatch, clean and jerk, squats and pulls and some overhead presses. At this point in time you have no particular problems with injuries or joints.

What exercises do you recommend to supplement this training to keep the body healthy? E.g. preventative

[Jack]

Cool topic!

I'd say cardiovascular exercise would be in order, if you are adressing health purely. Running or brisk walking IMO are ideal; natural movement, full body participation, massaging  inflamed tissue after weight training. A 15-20+ min jog/walk after the weights. Additionaly, mainaining reasonable BMI, diet, no alcohol or smoking. Pre-workout, warmup needs undivided attention.

Sjaak

[Chris Ⓐ LeRoux]

Remember, weightlifting is cardiovascular exercise. The heart has to pump harder during lifting to get blood to the extremities and thus gets stronger. I don't think one necessarily needs any other form of exercise though of course other stuff may be beneficial for some goals and situations.

[Shaun Le Conte]

I guess if the person in my scenario is healthy then must be doing something right already but what I was thinking about was whether people did any particular exercises for their shoulders or a bit of bodybuilding movements to supplement or complement the various exercises they do for weightlifting.

I am starting to do a small amount of sets with dumbbells to benefit my biceps, shoulders or whatever muscles I feel are neglected with snatches and cleans. I recall a football coach telling me that overall body strength was important for injury prevention even if particular muscles are not heavily used in a sport. With that in mind I don't think it's great that I have so little arm strength, for instance, that I have a tough time curling 50 pounds.

[John Wheeler]

Shaun:

I have always believed in overall health and conditioning and have begun to incorporate some bodybuilding movements.  As an example if you look at the Russian Klokov, the man is built like Adonis, he could do physique practically and he uses alot of basic movements so I have read.

Also, I am impressed that you are able to train with the activity in the health club, good show man!

Be well and good training!

John

[Jack]

Remember, weightlifting is cardiovascular exercise. The heart has to pump harder during lifting to get blood to the extremities and thus gets stronger. I don't think one necessarily needs any other form of exercise though of course other stuff may be beneficial for some goals and situations.

Chris, I agree fully, the heart and lungs work top capacity during snatch and C&J in bursts. The continuous work like running etc, is much better for heart health however. It adds a health benefit. If one can find the right mix, it should be combined with weightlifting if optimum health is the goal.

I am starting to do a small amount of sets with dumbbells to benefit my biceps, shoulders or whatever muscles I feel are neglected with snatches and cleans. I recall a football coach telling me that overall body strength was important for injury prevention even if particular muscles are not heavily used in a sport. With that in mind I don't think it's great that I have so little arm strength, for instance, that I have a tough time curling 50 pounds.

Shaun, the dumbbell work is magic. I have loathed it for the complexity it brings to the workouts, but I've recently stepped up the pace. I do them to beef up and balance the shoulder girdle,  much needed in my case.

Sjaak

[Matt Erdman]

I think things like shoulder presses and rows are good. Shoulder external rotations are great for prevention. Curls and extensions (arms and legs) are good, but don't worry so much about strength. High repetitions (20-30) will condition the connective tissue better.

I believe you are familiar with Tudor Bompa's "Anatomical Adaptation" phase. I think that is a good idea, but like I said, the repetitions should generally be higher.

[Dane Hussey]

I prefer to look at a HOT chick. That really gets the heart rate up there. No movement needed.