Developing Muscle to Face 2000...and Beyond

This is the time of year so many of you recommit to getting fit.  You may fall into the group of people who, like my mom, don’t like to sweat. (Unlike me, who says, the more the better!)  If panting and sweating isn't your idea of fun, how about shorter bouts of activity with brief moments of exercise and great increases in muscle tone and conditioning?

Strength training is one of the three critical components of a healthy, balanced fitness program.  Consider adding weights to your workout and you'll be amazed at your increased strength and confidence a year from now.

Why Strength Train?

Aside from the esthetics of stronger, leaner muscles, a good strength training program can:

• Give your metabolism a boost. (Muscle "burns" more calories all the time---so the more muscle, the more burn. This is the kind of burn you want.)

• Increase your muscle strength and endurance (the two ways in which muscles improve or degenerate).

• Helps maintain bone density (Concerned about osteoporosis? Start lifting!)

• Reduce the risk of exercise-related injury

Getting Started--The Plan

Before picking up your first weight, you need to consider your current fitness level. A fitness assessment will help you determine this.  The Plan begins with deciding on which muscle groups you want to work on. (With a Personal Trainer, you can just point and they'll take care of the rest.)  The next step is deciding which exercises to perform, how many repetitions to do and how much weight you will lift.  The factors that will impact your decision will be your age, fitness level, previous injuries and physical limitations you already have. (I have a bad elbow which impacts the upper body work I choose.) 

The frequency of training depends on your goals.  Most recommendations fall between two to four times a week.  For continued improvement, you'll need to change exercises, number of sets, number of repetitions and intensity, (Ah, so that’s why there are so many different kinds of strength training equipment at the club!)

Understanding the Basics

These are some of the basic things to keep in mind when strength training. They make your training safe and effective:

• Train a minimum of twice a week.

• Perform eight to twelve repetitions per set (see side bar for definitions).

• Complete a minimum of one set per muscle group.

• Include eight to ten exercises that focus on the major muscle groups.

• Keep the speed of your movements slow and controlled (banging weights are a sure sign you're out of control Q).

• Lift only enough weight to fatigue your muscles during the last couple of repetitions Always, always use proper form technique, your alignment is critical to safe, effective work. Talk with a fitness' floor staff person or hire a Personal Trainer when you initially get going.

• Don't look around and compare your efforts to anyone else’s.

CALL US: 888.LIF.WALK

Kate is a senior partner with CLC, Inc.