Strength Training 101
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Training
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.
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.
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).
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.
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