Get stronger and fitter faster with strength-training program

By SALLY ANDERSON
© St. Petersburg Times
published February 25, 2003

As many of you continue to establish your health and fitness routines for 2003, I would encourage you to make strength training part of that regimen.

Strength training involves exercises and activities that condition the body's muscular system. These exercises usually require the use of weights. Weights are key to enhanced muscle tone and strength. While muscles get stronger with use, they can deteriorate when not used. It is possible to lose up to a half pound of muscle every year after age 25.

If you are new to this type of exercise, I believe you will be surprised at how quickly you'll see results.

Research indicates that most men and women, with no prior strength training, gain 2 to 4 pounds of muscle and 20 to 40 percent more strength after two months of strength exercises.

Another plus for strength training is that it can help reduce flab in the areas most susceptible to aging, including the back of the arms, the chest, abdomen and buttocks.

Strength training also helps burn extra calories because active muscle cells burn fat more efficiently. According to researchers at Johns Hopkins University, strength conditioning leads to increased calorie burning, up to two hours after the workout.

Here are some guidelines to help you begin a strength-conditioning program using free weights.

1. Begin with a five-minute warm-up: walking, pedaling on a stationary bike, a few basic calisthenics or any type of rhythmical movement; be sure to include arm movements. For flexibility, spend a few minutes doing static stretches.

2. Exhale on lifting and inhale on lowering; never hold your breath.

3. Execute the movements slowly and smoothly, taking three counts on the lift, pause, then three counts on the lowering.

4. When using free weights, try to work out in front of a mirror so you can observe your form.

5. Begin with an easy number of repetitions; use a weight you can handle for eight repetitions. Gradually increase to two sets of 10 to 12 reps. When that begins to feel easy, increase the poundage slightly and return to one set of 10 to 12 repetitions, building to the two-set level. You need to gradually challenge your muscles to receive benefits from strength exercises.

6. Use proper form. To protect your back while performing standing exercises, place your feet a comfortable distance apart (about shoulder-width), keeping the knees relaxed and abdominals contracted. Do not lock the joints in your arms and legs, and avoid overarching your back.

7. Your muscles need a day of rest between workouts. If you decide to work on consecutive days, don't exercise the same muscles; work on the lower body one day, the upper body the next.

8. Don't forget to stretch when you've completed your exercise.

It is important that you check with your physician before beginning any exercise program. If a movement causes pain, stop.

The exercises

THE SQUAT is an excellent exercise to strengthen the lower body: front of the thighs (quadriceps), back of thighs (hamstrings), buttocks, calves, inner and outer thighs and lower back. You may do this exercise with or without weights.

Place hands on hips or top of thighs; if using weights, hold a weight in each hand. Place your feet hip-width apart with toes pointing foreward or slightly angled outward, whichever is more comfortable. Pretend you are sitting in a chair, then stand up, pressing through the heels. Lower yourself as far as you can without leaning more than a few inches forward; do not allow your knees to move beyond your toes, try keeping them over the ankle.

CHEST PRESS will strengthen the chest muscles. You may do this exercise standing, sitting in a chair or lying down. If lying down, bend your knees with feet on the floor.

Place a weight in each hand with arms extended to the side and palms facing forward. Slowly push the weights upward until arms are over the shoulders, pause, then slowly lower the weights. If lying on a bench, do not allow your elbows to drop below the bench level.

BACK EXTENSION strengthens lower back. Lie on your stomach with forehead on the floor, arms stretched out in front of you and legs extended. Tighten the buttocks as you lift your right arm and left leg several inches off the floor. Hold for four or five slow counts, then lower arm and leg to floor.

You might want to begin with one set of five to eight repetitions, alternating sides, then gradually increase to 10 to 12 repetitions.

BICEP CURLS strengthen the front of upper arms. You may do this exercise standing or sitting in a chair.

With weights in your hands, arms at your sides, palms facing inward and elbows close to your sides, curl your right arm upward close to your shoulder, turning your palm so it faces the front of your shoulder as you finish the movement. Slowly lower the weights to the original position and repeat with the opposite arm; don't allow your arms to swing. You may do both arms at once.

TRICEPS strengthens the back of upper arms and can be done standing or seated.

Hold a weight in your right hand; begin the movement with your right arm extended upward so that it is positioned directly over your right shoulder, palm facing inward. Slowly lower the weight behind your head, bending from the elbow. Keeping the elbow close to your head, raise your lower arm to the original position. Repeat the desired repetitions and sets, then change arms.

PELVIC TILT is a subtle move that works the abdominals and the lower back.

Lying on your back, bend your knees and place your feet on the floor, about hip-width apart. Without lifting your head, keep your back on the floor and contract the abdominals, lifting the tailbone off the floor 1 or 2 inches; hold a second or two, then slowly lower your buttocks to the floor.

-- Sally Anderson is happy to hear from readers but cannot respond to individual queries. Write her in care of Seniority, St. Petersburg Times, P.O. Box 1121, St. Petersburg, FL 33731; or send e-mail to slafit@tampabay.rr.com.

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