Resistance training - beginners

Resistance training increases muscle strength by pitting the muscles against a weight, such as a dumbbell or barbell. The muscle cells adapt to the extra workload by enlarging (hypertrophy) and recruiting greater numbers of nerve cells to aid contraction. Understanding the principles of muscle contraction can help you reach your musculoskeletal (muscle and skeleton) fitness goals faster. It is important to pay attention to safety and good form to reduce the risk of injury. Undertaking some form of bodyweight training that builds a foundation of strength, and strengthening of the deeper stabilising muscles, before moving to formal resistance training could be beneficial. Consult with your doctor before starting any new exercise program, especially if you are overweight, over 40 years of age, have a pre-existing medical condition or haven’t exercised in a long time. Benefits of resistance training The benefits of regular resistance training include: Increased muscle strength, power, endurance and size Increased bone density and strength Reduced body fat Increased muscle-to-fat ratio Boosted metabolism (burning more kilojoules when at rest) Lowered heart rate and blood pressure after exercise (thought to reduce the risk of heart disease) Improved balance and stability Enhanced performance of everyday tasks Reduced risk of, and improvement of, medical conditions – for example, diabetes (NIDDM) and arthritis. Maximal voluntary contraction Maximal voluntary contraction (MVC) means the muscle has contracted to the best of its ability. In resistance training, MVC is measured by a formula known as XRM. ‘X’ refers to the weight that can be lifted x-amount of times before muscle fatigue sets in. RM means ‘repetitive maximum’ and refers to the number of times the contraction can be performed. The formula 7RM means the person can lift the weight (let’s say it’s 50kg) seven times before the muscles are too fatigued to continue. Higher weights mean lower RM – for example, the same person could lift a 65kg weight perhaps three times. Lower weights mean higher RM – for example, the person could lift a 35kg weight about 12 times before muscle fatigue set in. Applying MVC to meet your fitness goals Once you understand the principle of MVC, you can get the maximum benefit from your resistance training. Guidelines differ depending on your experience, but generally include: Muscle power – one to six RM per set*, performed as quickly as possible. Muscle strength/power – six to twelve RM per set. Muscle strength/size – six/eight to 12 RM per set. Muscle endurance – 10 to 15 or more RM per set. (*A ‘set’ means the number of repetitions you perform in a row before having a rest.) The physiology of strength gain Most beginners experience a rapid increase in strength, followed by a ‘plateau’ or levelling out of their strength improvements. After that, gains in muscle strength are hard earned. When you start resistance training, your initial increase in strength is due to a phenomenon called ‘neural adaptation’. This means that the nerves servicing the muscles change their behaviour. The nerves are thought to ‘fire’ more frequently (prompting increased muscle contraction) and more motor units are recruited to perform the contraction (a motor unit is the nerve cell and its associated muscle fibres). This means you become stronger, but the muscles remain the same size. In time, the muscle cells respond to resistance training by increasing in size (hypertrophy). So don’t be discouraged by reaching the ‘plateau’ – it is actually an encouraging sign that gains in muscle size may soon follow. Basic principles The basic principles of resistance training include: Type of lift – you need to tailor your workout to address specific body areas or movement patterns. For example, if you want bigger and stronger arms, you need to use exercises that target those particular muscles. Intensity – the faster the lift, the greater the intensity. Volume – the greater the number of lifts, the more profound the increase in muscle size and strength. You can increase the volume by either training frequently (say, four times a week instead of two) or training for longer each session (such as one hour instead of 30 minutes). Variety – switching around your workout routine, such as regularly introducing new exercises, challenges your muscles and forces them to adapt with increased size and strength. Progressive overload – gradually increasing your weights forces your muscles to grow stronger and larger. Rest – you need to rest between sets. If your goal is muscle size or endurance, rest for two minutes or so. If you want muscle strength, allow up to four minutes between sets. Recovery – muscle needs time to repair and grow after a workout. A good rule of thumb is to rest the muscle group for at least 24 hours to allow sufficient recovery time before working the same muscle groups again. Safety suggestions General safety suggestions include: Only use safe and well-maintained equipment. Faulty equipment will significantly increase your risk of injury. Warm up and cool down thoroughly. Incorporate slow, sustained stretches. Wear appropriate clothing – natural fibres ‘breathe’ better than synthetics, and multiple layers of clothing are preferable to one bulky layer. Don’t forget to breathe – exhale at the point of greatest exertion rather than holding your breath. Control the weights at all times – don’t throw them up and down or use momentum to ‘swing’ the weights through their range of motion. Make sure you use correct lifting technique. If you are unsure, consult with a qualified gym instructor, exercise physiologist or physiotherapist. Incorrect technique can slow your progress or even cause injuries. Ensure you move the weight through your joint’s full range of motion. This not only works the muscle fully, but reduces the risk of joint injury. Work out with a partner, especially if you are using heavy weights. Balance your training so that you are working muscles on the front and rear of the body. An imbalance in strength between muscle groups can lead to injury. Make sure you train the deep stabilising muscles appropriately. These include the rotator cuff in the shoulder and the deep stabilisers of the low back and neck. Where to get help Your doctor Qualified gym instructor or personal trainer Exercise physiologist Physiotherapist ‘Go for your life’ Infoline Tel. 1300 739 899 Things to remember Resistance training increases muscle strength by pitting the muscle against weight, such as a dumbbell or barbell. The muscle cells adapt to the extra workload by enlarging (hypertrophy) and recruiting greater numbers of nerve cells to aid contraction (neural adaptation). Consult with professionals, such as your doctor or physiotherapist, before you embark on any new fitness program.

Physical activity - choosing the one for you

Once you’ve decided to build physical activity into your daily life, the next most important decision is the activity you choose. Look for a type of physical activity that you’re likely to enjoy. You are more likely to abandon a healthy lifestyle change if your chosen activity doesn’t suit your preferences or lifestyle. See your doctor for advice, support and a medical check-up before you start any new physical activity program. This is particularly important if you are over 40 years, overweight, haven’t exercised in a long time or suffer from a chronic medical condition. What’s your style? Do you like things organised or prefer a more casual approach? Do you like to do things on your own or to be part of a group-based activity? Some issues you may like to consider include: Exercising alone – this is a good option if your busy schedule prevents you from planning a regular time to be active every day. However, unless you are self-motivated, you may find yourself putting off physical activity and never doing it. Training buddy – you may be more likely to commit to a physical activity routine if you are doing it with someone else, because you don’t want to let your training buddy down. Team sports and group physical activity programs – organised activities offer the chance to widen your social circle. However, training sessions and regular matches can also demand a lot of your time. Mixing it up – some people like to combine two or three options. For example, you may choose to exercise alone on two or three days of the week, and train with a buddy or participate in a team sport on a couple of the other days. Variety helps prevent boredom. What are your health goals? While any type of physical activity is good for you, different physical activities offer different results. Deciding your health goals will steer you towards the right intensity of activity for you. For example, weight-bearing activities such as walking, running, weight training or cycling are good choices for weight management because they help burn kilojoules. Tips to help you choose the right physical activity Try to choose an activity you enjoy and that suits your lifestyle. Suggestions include: Don’t choose an outdoor activity if you are bothered by weather extremes such as heat or cold. Don’t pick an activity solely because you think it would be ‘good’ for you – enjoyment is the key to sticking to your plan. Think back. Did you enjoy a particular physical activity as a child, such as cycling or basketball? If so, give that activity another go. Keep your budget in mind. Some physical activities, such as skiing or sailing, can require a big financial investment. Decide whether you can afford expensive equipment. Be realistic about your current health and level of fitness. If you are a beginner, the physical demands of certain activities (such as running) may be too much at first. Choose a gentler alternative and work your way up. Choose at least a couple of activities to help keep you interested. You may get bored and lose motivation if you stick to only one form of physical activity. Weigh up the pros and cons Consider the advantages and disadvantages of the following activities to help you decide which may be best for you. Cycling Things to consider include: Benefits – cycling is weight-bearing activity that is gentle on the joints. It burns plenty of kilojoules and improves your cardiovascular health. It can also be built into your day as a means of transport. Issues to keep in mind – a good quality bicycle can be expensive. You need to regularly check your bicycle for signs of wear and tear and fix it if necessary. Protective equipment (including a helmet) is essential. Be traffic conscious and plan your route. Exercise videos or DVDs Things to consider include: Benefits – exercise videos or DVDs used at home can give you the expertise of an instructor without the expense or inconvenience of attending a gym. You can also work out whenever you have the time. Issues to keep in mind – you might become bored or lose motivation, especially if you only have one or two videos to choose from. You might like to exercise with a neighbour, to break the routine, or borrow new tapes from the library. You also need to follow instructions carefully and include warm-ups to avoid injury. Make sure the instructors on the videos are qualified. Just because someone is a celebrity does not mean they have relevant qualifications or knowledge. Gym membership Things to consider include: Benefits – gyms stock a wide range of equipment and offer classes such as aerobics or Pilates. Taking full advantage of your membership should give you plenty of opportunities to improve your all-round health and fitness. Instructors should be on hand to help you use equipment correctly and reduce your risk of injuries. Issues to keep in mind – gym memberships can be expensive. You may not have access to the equipment you want if you attend the gym at busy times:­ for example, after work hours. You may feel embarrassed or intimidated by working out in front of other people. Home fitness equipment Things to consider include: Benefits – examples of home fitness equipment include stationary bicycles, treadmills and cross-trainers that work the arms and legs at the same time. Exercising on home fitness equipment is ideal for people who are housebound (such as parents of small children) or for those who don’t wish to exercise outdoors or in gyms. You can also exercise while watching television or listening to music if you want to. Issues to keep in mind – home fitness equipment is expensive and takes up a lot of space. Walking, running or cycling in the one spot can also be boring. Many people stop using their home fitness equipment within five years of buying it. If you start a home exercise routine, a qualified person must show you how to use the equipment. Otherwise you risk injury or may become disappointed when you don’t reach your goals. Running Things to consider include: Benefits – running is a weight-bearing activity so it helps to build strong bones. It’s one of the best ways to increase your cardiovascular fitness and burns lots of kilojoules. Issues to consider – the impact of each foot striking the ground puts a heavy load on joints, ligaments, tendons and muscles throughout the body, which could lead to injury. Running does need equipment, including properly fitted running shoes. If you run along major roads, you may breathe in exhaust fumes from passing vehicles. Running is not advisable for people who are unfit, obese or new to regular exercise. Swimming Things to consider include: Benefits – swimming is a low-impact activity. The buoyancy of the water supports your body so the risk of musculoskeletal injury is small. Swimming strokes exercise the entire body but particularly the muscles of the back, chest and arms. Swimming is an ideal form of exercise for most people, particularly people who are frail, elderly or obese. Issues to consider – swimming is a learned skill. You may need to take swimming lessons if you are a beginner. Swimming is not a weight-bearing activity. Compared with weight-bearing activities, such as walking or running, you will not strengthen bones or burn as many kilojoules. Team sports Things to consider include: Benefits – team sports offer friendship and fun. It is easier to exercise when you are enjoying yourself. Most team sports, such as soccer or netball, quickly build cardiovascular health because of the required running and quick bursts of activity. Issues to consider – the stop–start nature of most team sports may put strain on the joints and ligaments. This can increase the risk of musculoskeletal injury, particularly of the knees and ankles. Team sports tend to be seasonal (such as winter or summer), so you’ll need an exercise plan for the off-season. Training sessions or matches may be cancelled because of bad weather. Walking Things to consider include: Benefits – walking is an ideal exercise, especially for beginners. It is free, easy to perform and doesn’t require any special training or equipment apart from a good pair of shoes and a hat for sun protection. You can walk alone, with a friend or you can join a local walking group. Issues to consider – some people feel unsafe walking the streets alone. Remember there are alternatives such as walking with a companion or a walking group. Strength training Strength training includes training with free weights, body weight training, chair exercises and rubber resistance. Things to consider include: Benefits – strength training is a weight-bearing activity so it strengthens bones, builds muscle and burns kilojoules. Strength training involves not just the targeted muscles but surrounding muscles too. For example, you need to brace your torso during bicep curls to prevent yourself from wobbling. Strength training can help to improve and maintain your independence in any day-to-day activity. Issues to consider – strength training must be built up gradually. Incorrect technique (form) or trying to use heavier weights than you can manage may put you at risk of musculoskeletal injuries. Get professional advice from a physiotherapist, exercise physiologist, gym or qualified fitness instructor. Strength training – machines Things to consider include: Benefits – like training with free weights, training with machines is a weight-bearing activity. Each machine is designed to target a specific muscle group so this activity is ideal for beginners. Issues to consider – you’ll need either a gym membership or home equipment, which can be expensive. You will need to be taught by a professional to ensure your routine builds up progressively. You will also need advice on the best type of equipment to achieve your health goals and match your body shape. Further information The Better Health Channel has an extensive range of fact sheets on various sports and physical activities. Browse through these topics to learn more about the pros and cons of each form of exercise. Where to get help Your doctor Local council Neighbourhood gym Things to remember Deciding your health goals will steer you towards the right type of physical activity for you. Enjoyment is the key to maintaining an exercise program. See your doctor for a medical check-up before embarking on any new physical activity program