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.
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.
