November #41 : Weight List - by Michael Mooney

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Organizing Inside

Concealed Weapon

Long Day's Journey

Lethal Lottery

Natural Bootleg


One for the Books

Flying Ace

Tucker: The Man and His Dream

Hatch a Plan

Signs of Life

The Trouble With Norvir

Engine No. 48,000


To the Editor

None the Wiser

Tomato, Tomahto

Enter at Your Own Risk

Say What

Swim Lessons

Stigma Enigma

Daddy’s Helper

Nushawn on the Block

Privacy Parsed

Equal Protection for All

“Just Say No” to Welfare

Ms. Thurman Goes to Washington

POZ Picks

Show and Tell

The Eye in the Storm

Get Our Phil

POZarazzi: AIDS! The Musical

Verse: Amirah


One for the Books

Flying Ace

Tucker: The Man and His Dream

Hatch a Plan

Poetic License

Poetic License

The Vision Thing

Stop the World, I want to Get Off

Surviving Behind the Walls

Prick and Tell

The Bitter End

Draining the Reservoirs

Testosterone Beats Fatigue

Carnitine Boosts CD4s

Multivitamins for Moms

Bleach Works

HIV Med Line

Weight List

Do the Hustle

A Mantra a Day

Attack of the Monster Combo

Helper Cells

He Still Is What He Is

Dark Secrets

Most Popular Lessons

The HIV Life Cycle


Herpes Simplex Virus

Syphilis & Neurosyphilis

Treatments for Opportunistic Infections (OIs)

What is AIDS & HIV?

Hepatitis & HIV

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November 1998

Weight List

by Michael Mooney

Pump it up

Even with the best antiretrovirals, exercise is crucial for optimal long-term PWA health. Working out boosts and maintains the muscle cells that supply critically important energy to CD4 cells. It may also reduce the potential for lipodystrophy—the unusual redistribution of body fat seen in many PWAs on protease inhibitors. Muscles’ favorite form of exercise? Weight training. Below is a simple program for those with access to weights. (Those without can use the alternate exercises in parentheses.)
  1. Consult your doctor or a skilled trainer before beginning strenuous exercise.
  2. Warm up with arm and leg stretches, then two light weight sets of 12 repetitions each, followed by two heavy sets of 10 hard repetitions. (Heavy means a weight you can’t lift more than 10 times. Light means half as much weight as heavy.)
  3. If doing alternate exercises, perform six sets of 10 repetitions of each.
  4. To avoid immune-stressful overtraining: Rest two to three minutes between each set; limit sessions to 45 minutes; rest for at least one day between training days.

  • Barbell bench press, for the chest
  • Dumbell side lateral raises, for the shoulders
  • Triceps cable push-downs (push-ups)


  • Seated lat cable pull-downs to the stomach, using narrow grip, for the back Barbell biceps curls (chin-ups from a doorway or overhead bar)
  • Whether using weights or alternate exercises, do stomach crunches, three sets of 12
  • Squats or leg presses, for legs and butt
  • Lying machine leg curls, for hamstrings
  • Machine calf raises
  • (Deep knee bends, holding gallon water bottles, if possible)

For more details on these exercises and others, obtain The Gold’s Gym Training Encyclopedia (Contemporary Books/Chicago), available at 800.496.8734.

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