 Exercise For Your Health
- Plan Two: Strength
Strength training, otherwise
known as weight training or resistance training, is quite different
from the just-as-important stretching or aerobic exercises. No
matter what your age or physical condition, strength training
is recommended as part of a wise approach to fitness. Strength
training involves activities performed while sitting or standing
in one place, such as lifting the leg, bending the arm, or working
the stomach muscles; it involves any movement you can repeat
8-10 times in a row that pushes a muscle or set of muscles to
exhaustion. The resistance to movement may be from weights of
different sizes, from gravity, or from daily work.
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When lifestyles were more physical,
the need for regular strength-training exercise was not recognized.
Most people who are not performing heavy physical work throughout
the day need at least 30 minutes of strength-producing exercise
three times a week to remain active and healthy.
Although some strength-training
exercises can be recommended, using weights for resistance can
be tricky. With good posture and form, most people can use the
exercise examples below. Begin with 1 pound of weight and gradually
add 1-pound increases in the amount of weight.
You should be able to lift the
weight easily the first seven times. If the movements are not
easy to do, begin with 2 weeks of movement without weights, using
gravity as the resistance.
Increases should be made no more
than once each week up to a maximum of 5 pounds total weight. |
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Heavier weights should be used under
the guidance of fitness professionals and are not recommended
for those under age 16.
A hospital-based rehabilitation
program, a health club, or a "Y" may have an American
College of Sports Medicine-certified professional (an exercise
physiologist or specialist or a physical therapist) who is a
resource for those needing individual guidance in strength training.
All strength training should
be done in a slow, controlled manner to build strength. At first,
repeat each movement 8-12 times for one set of exercises. After
6 weeks or so, you may repeat the set if your muscles don't feel
exhausted.
Important points:
Use slow, controlled movement,
with good posture and relaxed joints...no jerky movements...no
"locked joints."
Do a maximum of four workouts
each week... skip every other day.
Breathe in and out... your muscles,
not you, should feel exhausted!
Do not increase weight more than
once each week.
Lying-down, knees-bent, abdominal
curl-ups:
No weights! But this one is vital
for the abdominal muscles that support your stomach and low back.
Place your arms across your chest
and raise shoulders off the floor using the stomach muscles.
Relax slowly to the floor.
Standing or sitting strength
exercises:
Hold lower upper arms level with
the floor, with palms up, holding weights. Keep upper arms at
the side, raising weights slowly to shoulders. Return to the
start position slowly.
With arms at side and both hands
holding weights, raise one arm above the head and return slowly
to side without other movement of the body. Repeat with other
arm.
Hold arms at side with both hands
holding weights and palms facing back. Raise arms backwards as
far as comfortable.
Hold weights in each hand, touching
the middle of the chest. Push one arm out straight at chest height
and return. Repeat with other arm.
Hold weights in both hands at
shoulder height and raise both arms overhead. Return to shoulder
height slowly.
Standing strength exercises:
With arms at side and both hands
holding weights, raise body on tiptoe and hold.
Return heels to floor slowly.
Without weights and holding onto
wall or chair for balance, lower hips into a squatting position.
- 1 Plan One: Flexibility
- 2 Plan Two: Strength
- 3 Plan three: Endurance
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