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Strength training update - CEU

American Fitness, July-August, 2002 by Shirley Archer

Muscular strength is essential for optimal health, well-being, functional ability and enjoyment of life. Research shows we tend to lose muscle mass as we ale. Between the ales of 20 and 75, people typically lose as much as 30 percent or more of their muscular strength. However, this tendency to lose lean body mass can be reversed through strength training.

In addition to maintaining lean body mass, the benefits of strength training include improved body composition, glucose metabolism, functional ability for daily activities, body image and self-esteem, a higher metabolism, increased energy, stronger bones, protection against low back pain, reduced stress, better sleep and generally a higher quality of life. The good news is people are becoming aware of these fantastic benefits that go beyond improvements in physical appearance. From young to older adults, people are hitting the weight room.

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The American College of Sports Medicine (ACSM) recommends the following guidelines for muscular strength and endurance training:

* one set of 8 to 12 repetitions for healthy adults

* one set of 10 to 15 repetitions for older (ages 50 and above) and frail individuals

* 8 to 10 exercises, for major muscle groups, two to three days per week.

Major muscle groups include the arms, shoulders, chest, abdomen, back, hips and legs. To best complement functional activities, dynamic resistance exercises are recommended. Exercises should be rhythmical and performed through a full range of motion, at a moderate to slow speed, with controlled breathing during lifting movements.

These guidelines, issued in 1998, are based on evidence from numerous research studies. According to ACSM, these guidelines are effective for improving muscular strength and endurance in untrained adults during the first three to four months of training. However, adults who wish to continue improving muscular fitness need additional guidance regarding how to progress their training program.

NEW RESISTANCE TRAINING PROGRESSION GUIDELINES

Since the release of the ACSM guidelines, exercise physiologists and scientists continued to evaluate strength training parameters to learn more about how the body responds to resistance exercise. In February 2002, ACSM issued "Progression Models in Resistance Training for Healthy Adults." This position stand extends the 1998 training guidelines with information on how to set appropriate progression goals. It also emphasizes the importance of individualized training programs with trained exercise specialists.

The statement defines progression as "the act of moving forward or advancing toward a specific goal." In resistance training, progression is continued improvement in a specific variable, such as muscular strength, power, hypertrophy or local muscle endurance, over time. Resistance training can enhance speed, balance, coordination, jumping ability, flexibility and other motor performance measures.

To continue improvement, training programs can manipulate variables, such as the amount of resistance (i.e., load or intensity), exercise selection and order, number of sets and repetitions, speed of repetitions, length of rest period and volume (i.e., represented by both the total number of repetitions and amount of resistance). The ACSM statement notes that continued progress over the long term requires variety in volume and intensity of muscular training exercises. To avoid overtraining, volume should not be increased more than 2 1/2 to 5 percent. Training progression methods affect muscle strength, size, definition, power and endurance.

PERIODIZATION

Linear and non-linear periodization are recommended for effective exercise variety. Linear periodization, also known as the classic model of periodization, features a high initial training volume consisting of a higher number of reps and sets combined with a low intensity or lesser weight. Over time, the training program progresses to a lower volume or fewer reps and sets, with a higher intensity by using more weight. The purpose of this progression is to increase muscle strength, power or both.

Non-linear or undulating periodization provides training variety by rotating different loading schemes for a core exercise program of major muscle groups over a 7-to 10-day cycle. In any single workout, only one characteristic, such as strength, power or local muscle endurance, is trained. This approach attempts to train various components of the neuromuscular system rather than train for strength first and then power--as in the classic linear model.

PROGRAM VARIABLES FOR BEGINNER TO ADVANCED

Evidence shows resistance training progression occurs in an orderly manner. Beginning exercisers, who start with an initial basic conditioning program, need to progress to more specific program designs as their conditioning improves and rate of improvement slows. For example, beginners following a basic program are likely to experience an increase in muscle strength, size, power and local endurance. However, a highly trained individual needs specific programs to improve each of these aspects. The guidelines recommend program designs progress from simple to complex during the advancement from novice to intermediate and advanced training.

Strength training update - CEU

American Fitness, July-August, 2002 by Shirley Archer

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