Which Movements?
The ACSM guidelines are a good starting point for muscular fitness. "Strength training should be an integral part of an adult fitness program and of a sufficient intensity to enhance strength, muscular endurance, and maintain fat-free mass. Resistance training should be progressive in nature, individualized, and provide a stimulus to all the major muscle groups. One set of 8-10 exercises that condition the major muscle groups 2-3 days per week is recommended. Multiple-set regimens may provide greater benefits if time allows. Most persons should complete 8-12 repetitions of each exercise; however, for older and more frail persons (approximately 50-60 yrs. of age and above), 10-15 repetitions may be more appropriate". American College of Sports Medicine, Position Stand (1988). The most recent and a more complete statement can be found on link below > scroll down to "Muscular Fitness":
A few things I have found invaluable in creating strength-training programs for clients and myself:
- Always Warm-up for at least 10 min: You want to be lightly sweating, and breathing deeply.
- Always keep in mind a Pain Free range of motion. Learn to distinguish between lactic acid build-up (the burning sensation created by muscle contractions), which is a natural part of exercise, and acute pain. You must stop at any sign of sharp pain.
- To avoid injury I cannot overemphasize the need of slow controlled repetitions: approximately 2-sec to lift, pause, 4-sec to lower.
- For healthy joint balance: when you work the biceps, make sure you work the triceps. When you work Abs also work the lower back.
- Never hold your breath (Valsalva maneuver)! Get in the habit of synchronizing your breathing with your movements. Exhale through the mouth on the lift (2-sec), Inhale through nose on lowering (4-sec).
- Work from large muscle groups to smaller ones, this will keep you warmed up, while minimizing injury. For example, work muscles of the thighs and hips before working the upper body. Also, work your entire body each session; this will give you more recovery time between sessions.
- Work support muscles like neck, abdominal, lower back- last. If you tire these muscles first, they will not be able to provide their supportive roles for the rest of your training session. The exercises on the following pages are designed in that order.
- Unlike cardio, strength sessions require at least one recovery day between sessions. The recovery days are very important for bone and muscle to rebuild properly.
“you do not need expensive equipment. you can achieve great results by just using your body weight and natural movements like squats. ”
Create resistance by adding water to plastic one gallon containers. If you do decide to buy strength-training equipment all you need to start with is a sturdy work out bench, and some strength appropriate weights, e.g. dumbbells. Clients I have worked with have achieved outstanding fitness results with:
- A good pair of walking shoes.
- To start: using just their body weight or milk containers filled with water for strength exercises.
- As we get stronger: a sturdy bench and appropriate free weights.
- If needed a HR monitor.
- Moreover, the biggest can of “elbow grease” you can afford!