Cardio Training

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Much has been written about the benefits of cardiovascular training.

Until recently, however, little attention has been given to strength

training, an important component of a balanced fitness program.

You do not need to be a body builder to benefit from strength

training. A well-designed strength-training program can provide the

following benefits:

Increased strength of bones, muscles and connective tissue (the

tendons and ligaments), decreasing the risk of injury.

Increased muscle mass. Most adults lose about one-half pound of

muscle per year after the age of 20. This is largely due to

decreased activity. Muscle tissue is partly responsible for the

number of calories burned at rest (the basal metabolic rate or BMR).

As muscle mass increases, BMR increases, making it easier to

maintain a healthy body weight.

Enhanced quality of life. As general strength increases, the effort

required to perform daily routines (carrying groceries, working in

the garden) will be less taxing.

The Core Curriculum

Many exercises work all the major muscle groups. Neglecting certain

groups can lead to strength imbalances and postural difficulties.

You may wish to consult with a certified fitness professional to

learn safe technique before beginning a strength-training program.

One set of 8-12 repetitions, working the muscle to the point of

fatigue, is usually sufficient. Breathe normally throughout the

exercise. Lower the resistance with a slow, controlled cadence

throughout the full range of motion. Lifting the weight to a count

of two and lowering it to a count of three or four is effective.

When you are able to perform 12 repetitions of an exercise correctly

(without cheating), increase the amount of resistance by 5 percent

to 10 percent to continue safe progress.

Staying Motivated

An encouraging aspect of strength training is the fact that you'll

likely experience rapid improvements in strength and muscle tone

right from the start of your program. Don't be discouraged, however,

if visible improvements begin to taper off after a few weeks. It's

only natural that, as your fitness level improves, improvements in

strength and appearance will follow at a slightly slower pace. To

help keep your motivation up, find a partner to train with

you.

Exercise Muscle Group

Leg press quadriceps, gluteals

Leg curl hamstrings

Chest press pectorals

Lat pull down latissimus dorsi

Lateral raise deltoid

Triceps press triceps

Biceps curls biceps

Curl-Up abdominals

Back extension erector spinae

Aim to exercise each muscle group at least two times per week, with

a minimum of two days of rest between workouts. Training more

frequently or adding more sets may lead to slightly greater gains,

but the small added benefit may not be worth the extra time and

effort (not to mention the added risk of injury).

Vary Your Program

Machines and free weights are effective tools for strength training,

and a combination of the two is generally recommended. Utilizing

both machines and free weights provides exercise variety, which is

important for both psychological and physiological reasons. Variety

not only reduces boredom, but also provides subtle exercise

differences that will enhance progress.

The benefits of strength training are no longer in question.

Research continues to demonstrate that strength training increases

both muscle and bone strength and reduces the risk of osteoporosis.

A safe strength-training program combined with cardiovascular and

flexibility training will give you the benefits of a total fitness

program.

© American Council on Exercise, Used by permission.