Strength Training Basics

Any good workout program will have both a cardio and a strength training component. Why? For the following reasons:

1. Sustaining muscle tissue requires more energy than sustaining fat tissue, therefore the more muscle tissue you have, the more calories you burn.

2. Muscles are what make your skeleton move and keep its proper form. If you have a weak muscle in one area of your body, the skeletal system will not be in balance, which can lead to pain and injury.

3. Stronger muscles allow for more power and better overall fitness.

4. Strength training gives you more energy.

There are some important things you need to know before you start strength training (sorry for all the lists):

1. Definitions:

Reps - The number of times you contract the muscle with an exercise. For example, if I do 10 biceps curls, then I performed 10 reps.

Sets - Groups of reps. Usually you perform 3 sets of an exercise with anywhere from 8-12 reps in each set.

Isometric Contraction - Contraction of a muscle without any change in range of motion. You can see this type of contraction in the isometric biceps curl video.

Concentric Contraction - A contraction where the muscle is actively shortening. Again, think of a simple biceps curl.

Eccentric Contraction - A contraction where the muscle is lengthening while there is tension on the muscle. You can see an eccentric contraction in the calf raises video. As Jonathan lowers down from his toe raise, his calf muscle (gastrocnemius) is still tense, but is lengthening.

2. You need to work out opposing muscle groups. If you focus on your hamstrings and not your quadriceps, then you will have tight, strong hamstrings which can lead to knee and back problems.

3. You need to work out your core. Your core muscles are basically any muscle group that supports the spine (abs, back, hip muscles, etc.)

4. You need to STRETCH after a good workout.

5. You need to learn and practice proper form. For instance, if you perform a squat and your knees go over your toes, or you squat so deep that your knee is less than 90 degrees, you can seriously damage your cartilage.

Sample Workout Schedule

It is important for a good workout to have both cardio and strength training components. My rule of thumb is 20 minutes of a good cardio workout within your target heart rate range, followed by a series of strength training exercises. I like to do cardio first so that 1) you get it over with and 2) it helps warm up your muscles for strength training. As I mentioned in the intro to strength training post, it is important to work all major muscle groups. This sample schedule will give you an idea of how to do that.

Monday :

Cardio 20 minutes (running, walking, biking, swimming, exercise dvd, etc)

Biceps : Isometric Bicep Curls, Bent Over Rows

Back: Back Extensions

Calves: Toe Raises on Step

Core: Super mans, Crunches w/ medicine ball, Bicycle crunches

Wednesday:

Cardio 20 minutes

Triceps: Triceps Extensions, Push ups

Chest: Flies on Ball

Hips: Lateral Leg Raises

Core: Planks, Rotating Abs, Jack Knife Sit Ups

Friday:

Cardio 20 minutes

Shoulders: Arnold Press, Lateral Raises

Quads/Hamstrings: Wall Squats w/ Anterior Raises, Ball Jump

Core: V-ups, Planks, Criss Cross

Equipment Needed for a Home Exercise Program

Although a gym membership is nice, many people don't have the time or money to make it to a gym. I have been able to adapt a large portion of my workouts to a home routine, that way the people I am working with have the option of staying at home and getting a good workout.

There are three basic pieces of equipment you need for a home work out.

An exercise ball - Get the size proportional to your size. Most of the ones sold in stores like Target and Walmart are average size and work for most people. If you are a little taller, you may need a bigger one.

A medicine ball - Get the 10 lb ball. It may be hard at first, but you will get used to it. In the gym, I start with an 8 lb ball and work up to a 10lb ball, but they are a little pricey so no need to buy two.

Dumbbells - You will need both 8lb and 10lb weights. If you can only buy one set, go with the 8lb weights. You can purchase the 10lb weights when you get a little stronger.

There are several other options for home workout equipment, but you can get a pretty good workout with just using these three things.

You will also need a water bottle and a really good pair of athletic shoes.