| [ Strength Training ] [ Endurance Training ] [ Stretching & Warmup ] [ Flexibility Training ] [ Strength Training 12 Reasons ] [ Strength Training Misconceptions ] [ Exercise for Better Posture ] Strength Training
By Wayne L. Westcott, Ph.D.
Also referred to as weight training, strength training
provides an anaerobic workout. This means that your muscles are stressed to maximum
capacity in a short duration of time, usually between 30 to 90 seconds per exercise. To
maximize safety and effectiveness, each exercise should be performed in a slow and
controlled manner through a full range of motion.
As you begin to strength train, your muscles, tendons,
ligaments, and bones should become stronger and more injury-resistant. Because muscle is
very active tissue, it burns more calories. This means that as you add more muscle your
resting metabolism will increase, thereby helping you to maintain a desirable bodyweight.
Your physical capacity will also increase. You will feel stronger and function at a higher
level of activity with less effort.
You should perform strength exercises on an
every-other-day schedule. Muscles need sufficient recovery time to rebuild following your
workout. If muscles are not given enough time to rest you may develop overuse injuries or
cause your muscles to breakdown rather than build up.
Training can be performed using free weights or weight
stack machines. Our center has a beautiful and well-cared-for selection of Nautilus
equipment, which is a weight stack system. Our members train using one set of 8-12
repetitions on each machine. When the proper weightload is used, this provides excellent
stimulus for strength gains.
Your weightload should be heavy enough to cause temporary
muscle failure within 8 to 12 repetitions. When you are able to complete 12 repetitions in
good form, you may increase the weights by adding 2 ½ to 5 pounds. This gradual weight
increase is called progressive resistance, and it is the key to strength development. As
your muscles grow stronger you will be able to lift more weight. You will be encouraged as
you see your progress over time, as recorded on our workout cards.
All movements should be performed slowly. Take 2 seconds
to lift the weightload, pause for one second, and then lower the weightload in 4 seconds.
Slow training uses more muscle tension, more muscle force, and more muscle fibers. It also
reduces the risk of injury.
For maximum results perform all movements completely,
from full muscle extension to full muscle flexion. Partially lifting and lowering the
weights will result in muscle imbalances and possible injury. Full-range training ensures
greater muscle effort and joint flexibility.
Our Nautilus Fitness Center is arranged so that you work
larger muscle groups first, and proceed to smaller muscle groups. This ensures that your
energy levels coincide with the requirements of the exercise at hand. Proceed from machine
to machine in order and without delay for a better overall training effect.
Wayne L. Westcott, Ph.D., C.S.C.S, is
Fitness Research Director at the South Shore YMCA in Quincy, MA. He is strength training
consultant for numerous national organizations, such as the American Council on Exercise,
the American Senior Fitness Association, and the National Youth Sports Safety Foundation,
and editorial advisor for many publications, including Prevention, Shape, and Club
Industry magazines.
He is also author of 20 fitness books
including the new releases, No More Cellulite, Building Strength and Stamina, Strength
Training Past 50, Strength Training for Seniors, Complete Conditioning for Golf, and
Strength and Power for Young Athletes.
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