Strength training is number one for 2012

By now, we should be well aware of our physical activity readiness status. Hopefully, we have also decided to embark on a strength-training programme, especially because of its many health benefits.

Benefits include fat reduction, weight management, improved immune system, improved coordination and balance to guard against accidents and injuries, strengthen bones and compromise the ravages of osteoporosis in women, etc.

In order to ensure the viability of the programme, we will need to establish realistic goals and timelines to keep track of our progress.

Our goals for strength training will be better pursued when we have some idea of how to maximise its benefits. One of the most important things that will improve our strength is to do exercises that involve weights, weight machines, free weights, our own body weight or doing any physical activity against resistance.

In order to maximise our strength, we need to use more weight or resistance than our muscles are accustomed to. Beginners can start with their body weight by doing push-ups, squats, lunges, pull-ups, sit-ups and then integrate other weighted objects and machines later.

Always warm up

Always warm up before you do an explosive strength-training activity. Start with light or medium weights or with activities such as sit-ups or push- ups slowly. As you perform the activities, control your speed and maintain the correct posture. This is even more critical as the intensity of the activity or the weight increases. Move through the full range of motion and, at the same time, use as many muscles as you can to maintain balance and protect your spine.

As our strength improves, an increase in the number or speed of push-ups will be needed for additional increase in strength. These changes can be done weekly or monthly based on your goals. Rest days are as important as exercise days in intensive exercising to allow muscle adapt and guard against always exercising the same set of muscles.

Three days per week

Strength-training exercises should be done about three non-consecutive days each week and target all muscle groups, namely chest, neck and shoulders, upper and lower back, upper and lower arms, abdominals, and upper and lower legs.

Do one or two sets of about eight to 16 repetitions of each exercise.

Do more repetitions or the same number of repetitions faster to provide more challenge, when you are comfortable with the exercise. Always strengthen the larger muscles first, then proceed to the smaller ones.

Dr Kenneth Gardner is an exercise physiologist at Holiday Hills Research Center; email: yourhealth@gleanerjm.com.