The Next Level
When you feel it's time to kick it up a notch, head over the your neighborhood's second-hand fitness equipment store where you're sure to find resistance bands and cords, as well as light-weight dumbbells.
Some resistance band sets even come with videos that provide step-by-step instructions on using them. You can also find books at your library with simple dumbbell exercises, as well as at fitness Web sites.
Movin' on Up!
Ready to go big time? Make an appointment at the gym or the Y for a tour and strength training consultation. Be sure a trainer takes the time to show you how to use each machine. Take the opportunity to ask any questions you may have.
You also need to know what weight level to start out at. You don't want to un-do all the progress you've made by lifting too much, too soon, or using the machine incorrectly or unsafely and end up hurting yourself.
How Much is Enough?
A 2001 study at the University of Arkansas showed that research subjects who strength trained two days per week reaped the same benefits as those who pumped iron three days a week.
The twice-a-week study subjects did the same exercises as the other group, but they did the exercises for an extra five minutes. At the study's close, both groups has comparable increases in strength and flexibility, as well as similar amounts of body fat reduced and weight lost.
The Results Are In!
It is recommended that you skip a day between strength training sessions to give your muscles a rest. For example, you could do strength training only on Monday and Wednesday or just Tuesday and Thursday and be getting enough workouts to see results.
Don't panic if the scale shows a little bit of a gain when you weigh yourself next time around;since muscle weighs more than fat, the number may go up, but you'll get proof it's working: Your clothes will fit looser because of the overall toning strength training provides.
Bottom line: Follow your cardio workout with some strength training every other day and you should see visible results in a matter of weeks!
