February 2010 e-Spotlight
Erie Health Tips: How to Get Michelle Obama Arms
The groundhog may have seen his shadow; piles of soot covered snow may still cover the streets and sidewalks; and our wardrobes may still consist of bulky sweaters and wool socks, but it is still coming – spring is on its way. Signs of an end to this blustery weather are peeking out all over the place. Unfortunately, those signs aren’t blossoming tulips on Michigan Avenue or rising temperatures outside. Instead, signs of spring are seen in the plethora of swim suits, tank tops and shorts currently invading clothing stores around the city. It is a haunting little reminder that we cannot hide under our down winter coats forever and it might be time to start our New Year’s resolution to “get fit.”
If the thought of trying on spring/summer clothing doesn’t make you sick to your stomach, seeing women who already are toned and fit and in prime shape to sport their warm weather wear just might. First Lady Michelle Obama has made women all over America green with envy with her toned biceps. Lately, even despite the frigid weather, she has been sporting sleeveless assembles everywhere from the cover of high profile magazines to joint sessions of Congress.
If the First Lady can fit workouts in between redecorating the White House, mothering to a family of four and backseat driving the nation, there is no reason we all can’t sculpt our arms into being worthy enough to be shown off in a tank top. Although we tend to lack personal trainers, nutritionists and a personal chef, shedding our arms of flabby skin is still possible – we just need to be a little creative.
The main concept women who desire arms like the First Lady need to remember is that cardio is essential in a fitness routine to burn the fat and see muscle definition. “You can’t spot reduce and just eliminate fat from the arms,” says Rylan Duggan, a personal trainer who runs Go Sleeveless, a blog that offers women information about how to tight and tone their arms. Running and walking are probably the most common ways to get cardio into a workout. It is recommended to do a cardio workout 3-5 times a week for 30 minutes. If you’re not up to braving the cold weather invest in a jump rope or mini trampoline you can use indoors.
Also, making sure you tone your entire body – not only your arms – is extremely important. “If you fail to strengthen the entire body, it limits lean mass. When we strength train, we are building lean body mass and decreasing body fat,” says Jessica Matthews, an education coordinator for the American Council on Exercise.
More importantly, you cannot shy away from strength training. Women tend to run for miles or go for hours on the elliptical machine, but never touch weights or participate in strength training for fear of bulking up. “Women don’t have the hormones to develop huge muscles by strength training, unless they’re working out to an extreme or taking steroids,” says Jessica with the American Council on Exercise. Therefore, it’s important to do various strength training exercises to target muscles in the arm- such as tricep kickbacks, bicep curls and lateral raises. Starting with five pound hand weights would be best. If you don’t want to spend the cash for weights you can raid your cupboard for small soup cans and slowly use heavier ones as you become stronger. For details on how to perform these types of exercises as well as many others, visit the American Council on Exercise Library.
It’s important to be consistent in your exercise routine, but remember to take it slow and not get discouraged when results don’t occur right away. Everybody’s body is different and develops muscle at different rates. If you stay with it though, you will see results. Most importantly though, building muscle and staying active will lead to a healthier and longer life. Duggan sees the First Lady as a perfect example of a woman who still stays on top of her health – “”As the first lady of the United States, at 44 years old, and with two young children, Mrs. Obama has shown the world that you are never too busy to take care of yourself.”