Something's in the air: resistance training with air-powered equipment

American Fitness, July-August, 1993 by K.C. Hamblin

Constructing A Workout

First, have your overall conditioning assessed by a general practitioner or qualified health instructor. Many fitness centers offer or even require this service for new clients. If you have no history in strength training, expect to spend at least two weeks to learn all of the techniques and familiarize yourself with the equipment.

Ideally your initial strength training should be combined with aerobic activity. Once you're comfortable with your workout level, slowly increase the duration of aerobic activities. Emphasizing strength training in the beginning reduces the chance of an overuse injury during aerobics and builds up a reserve of strength to perform aerobic activities at a more challenging level.

To construct an optimal strength workout, consider the following eight variables.

* Duration of workout.

* Type of exercise.

* Number of exercises.

* Workload.

* Repetitions.

* Sets.

* Resting intervals.

* Speed of movement.

Your choice of strength exercise should cover the entire body with at least one exercise per body part. Key machines to consider are the leg press, seated chest press, lower back, abdominal, arm curl, lat pull down and hip abductor. First concentrate on your weaknesses. Then go on to your strengths. The following is a good strength training progression for a beginner to follow for the first eight weeks. Week 1--1 set, 5-7 reps. Week 2--2 sets, 5-7 reps. Week 3--2 sets, 7-10 reps. Week 4--1 set, 5-7 reps. Week 5--2 sets, 5-7 reps. Week 6--2 sets, 7-10 reps. Week 7--3 sets, 5-7 reps. Week 8--3 sets, 7-10 reps.

Once you've completed this first eight weeks, start using sets, reps and resting intervals to control your workouts according to your goals. For example, work up to performing three sets of seven to nine reps. Choose a weight in which you could successfully complete seven repetitions. If you do not complete seven, lighten the resistance. If you complete seven to nine repetitions, leave the weight the same. If you complete nine and above, increase the resistance. From this process you can create repetition parameters to fulfill your goals.

* 1-3 reps--builds maximum strength.

* 4-7 reps--builds power/increases muscle mass.

* 7-10 reps--increases muscle mass/builds power.

* 11-15 reps--builds muscular endurance.