Weekly Tip
Basics of Strength Training
Last week we discussed the many benefits of strength training. But where do you start, what tools do you need and how do you know if your doing it properly?
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Lifestyle ProgramsStrength training exercises work your muscles by applying a resistance against which the muscles need to exert a force. One of the great things about strength training is that it is quite versatile as it can be performed at home, at work or in the gymnasium.
Strength training includes the use of elastic-bands, weight machines, free weights or even just your own body weight. Below lists some important points when strength training.
Incorporate strength training into your exercise program at least twice a week for up to an hour each time
A general rule is that 2-3 sets of 10-15 repetitions of each activity should be performed. This means you do the exercise 12-15 times, rest, then repeat twice or three times. If just starting out begin with 2 sets and 12 reps and work up before increasing weight
A rest period between each set should be a minimum of 1 minute with up to 3-5 minutes when heavy weights are lifted
A typical beginner's strength training program involves 6 to 10 exercises that work the major muscle groups of the body. You can choose to work the whole body each time or break it up into body parts
Don't perform strength training on consecutive days unless different muscle groups are worked. This is because muscle tissue is broken down during strength training and then needs recovery time to rebuild itself - this is how muscles get stronger
Before starting your training, it is important to warm up. This means 2 to 3 minutes of brisk walking, jogging, or riding an exercise bike
A cool down after strength training is important. This can involve easy walking or cycling for 2 to 3 minutes, followed by 5 to 10 minutes of stretching
Progression should be no more than a 10% increase in what you previously lifted
Maintain good posture throughout all activities. The number one rule (that is most often broken) is don't sacrifice technique or posture for heavy weights
Keep movements slow and controlled. Activating through your core stabilisers is important with all movements
Progression of weights should only occur once you have good control and you can perform the lift with ease
Breathe continuously throughout the movement, do not hold your breath
It is advisable to consult your family doctor before starting any new exercise as these recommendations are not targeted to individual needs. In addition, visiting your doctor or your local gymnasium is also a good place to get a qualified gym instructor or exercise physiologist to write a strength training program that is safe and specific for you.
We now know that fitness includes strength training as well as aerobic activity. To find out the other essential components of your fitness check out Fitness For Health - What Does It Include.
Australian Lifestyle Medicine Conference
If you are a member of the Australian Lifestyle Medicine Association (ALMA), work in the area of allied health or primary care or just interested to know more about this unique area from the leaders in Lifestyle Medicine check out ALMA's National Lifestyle Medicine Conference set for March 2010.
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