 Pam Germain
8/2/2002People of all ages who begin an exercise program usually include some form of resistance training in their routine. Lifting weights has lost its "Muscle Beach" image and is established as a mainstream fitness activity.
Resistance training improves two basic fitness components: muscular strength and muscular endurance. Muscular strength is the maximal amount of force a muscle can generate. Muscular endurance is the ability to sustain repeated muscle contractions. For the most effective improvement in muscular endurance, strength training and aerobic activity are necessary.
Strength training produces many benefits:
It increases muscle mass, bone mass and the strength of the connective tissue, helping to prevent injuries.
It increases the metabolic rate since muscle tissue is active and requires calories for energy.
It improves physical ability and athletic performance.
It improves self-confidence.
One of the most desirable results from resistance training is the change in body composition. Exercise programs that are called Bodysculpting or Body Building reflect the fact that weight training changes the shape of the body. It has been well established by numerous studies, including one I did myself several years ago, that the most successful long-term weight loss programs include resistance training. Aerobic activity does burn calories, but does nothing to increase the amount of lean body tissue. Strength or resistance training is a high calorie-burning activity and since muscle tissue burns energy even at rest, more calories are used by a body that has an increase of lean tissue (muscle).
Individuals who are just beginning their fitness programs may wonder how to include resistance training in the most effective way. The American College of Sports Medicine has set minimum recommendations for strength programs:
Frequency - Minimum of twice per week
Sets - Minimum of one per muscle group
Repetitions - 8-12 repetitions per set
Frequency is the number of times the training routine is performed each week. In studies, different groups of people who trained 2, 3, or 4 days per week all made excellent strength gains. For the new exerciser, 20 minutes of strength training exercises 2 days a week will improve muscular fitness.
The term "sets" refers to lifting a resistance a certain number of times before resting. Strength improvements can be made with 1, 2, 3, or more sets. The number of sets performed for each exercise is a personal preference. People with strict time limitations can train with single sets of each exercise and see improvements in muscle strength.
Repetitions are the number of times you lift a weight in each set. This depends on the amount of resistance used. The amount of weight lifted should be heavy enough to produce fatigue in the muscle by the last few repetitions. In general, 12 repetitions in each set will give good results.
As you go through your strength routine, work the large muscle groups, such as the chest and back, first, then work the smaller muscles, such as the biceps.
The speed that you move the resistance is very important. Strength training should be done with carefully controlled movements to prevent injury. You will see faster and better results if you lift the weight slowly in both directions. It is true that fast movements permit the use of heavier resistance, but because of the principle of momentum, fast moves require less muscular effort. So it's better to put your "poundage ego" in a drawer and aim for quality lifting speed.
Rest is part of your resistance training program. If you are doing 2 or more sets of each exercise, rest long enough to feel recovered, but move quickly enough between sets to sustain some intensity. Rest from resistance exercise at least one day between workouts to allow sufficient recovery. Remember that resistance training is very productive and motivating, but overdoing is can lead to injuries.
Resistance machine exercises are best for beginners. They keep the body stable during the movement, allowing more controlled motion. They are effective, easy to use and safer than free weights.
Free weights are effective, but require more instruction and practice to get the technique correct. Balance is critical when lifting free weights. The skills developed can be applied to daily work tasks and sports specific actions.
Whether you choose to use machines or free weights, lift through the entire range of motion. With your breathing, exhale during the active motion and inhale when returning to the starting position.
Your goal should be a gradual progression in your program. Seriously consider using a qualified fitness instructor or personal trainer to help you plan your program and teach you proper techniques. Your enjoyment of exercise will increase and you will see great results!
Reprinted with Permission
Pam Germain
http://www.body-basics.com
All Rights Reserved
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