| Get Strong, Get Slim! (Part Two) | |
The Next Level
Movin' on Up!
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!
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 seem 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!
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When you feel like it’s time to move to the next level, 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.
Ready to go big time? Make an appointment at the gym or the Y for a tour and strength training consultation. Make 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.
Exercise experts recommend that we get an aerobic workout at least five days a week (daily, if possible), but strength training works with two or three sessions a week. We used to think three strength training sessions were required per week in order to be effective, but that "magic number" has been reduced in recent years.
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.
