Some Basics on Strength Training

Posted December 19, 2007 by Megan Bailey

     Adding strength training to your exercise routine has many benefits. Cardio exercise is a great way to burn calories and increase your metabolism while trying to lose weight, but adding some simple weight training to your routine as well helps you to firm up, build muscle and keep your metabolism running at full throttle.
     Weight training provides many health benefits. Adding it to your weekly routine helps to keep your bones healthy and increases your strength and overall endurance. It can also boost your energy level, improve your posture and balance, and helps you to look toned and lean as you begin to develop muscle. Health benefits can include improving your insulin sensitivity, improving your blood lipid and lipoprotein profiles, as well as in some cases lessening lower back pain. It can also help you to meet your weight loss goals by increasing your metabolism and helping you to reduce unwanted body fat. As with any new exercise program, check with your health professional before beginning.
     There are many books out there to help you as you begin to incorporate strength training into your exercise routine. Some books to look at include Strong Women Stay Young by Miriam nelson, Ph.D., Body For Life by Bill Phillips, Body For Life For Women by Pamela Peeke, Weight Training For Dummies by Liz Neporent and Suzanne Schlosberg, and Lift Weights to Lose Weight by Kathy Smith. These selections and many others are available at your local book store. Ask your doctor or personal trainer for their suggestions as well.
Videotapes are also available on the subject. Selections include such titles as Sit Down and Tone Up by Jodi Stovlove, Tonin’ Uptown and Tonin’ Downtown by Richard Simmons, and Lift Weights to Lose Weight by Kathy Smith. There are many other titles available at your local video store or retailer. You also may be able to find them through your health care provider.
When starting a strength training program you should begin with at least two sessions per week consisting of at least 8-10 exercises with 8-12 repetitions. Exercises should target all the major muscle groups of the body. You can either rest 20-30 seconds between sets or use active recovery. Active recovery means doing some simple stretches between sets or working another body part. This works well as you can alternate between exercises, keeping your heart rate up instead of resting between sets. Try starting out with a comfortable weight for each exercise and increase your weight slowly as you gain strength and endurance. Allow 36-48 hours of rest between workouts to prevent injuries that can be caused by overuse.
Weight training can add some variety to your workout as well as help you on your journey to being fit and healthy. With all of the great benefits, it is definitely something to consider. For more guidance and advice ask you fitness trainer for additional suggestions.