Strength-training for sisters too - Body Talk: Black health and fitness

QUICK TIPS FOR STRENGTH-TRAINING

1. Don't be intimidated by lifting weights. The focus should be on you and improving your health, so don't let someone else's opinion dictate how, when and why you work out.

"You have to just focus and approach your workout as something that you're doing for you--and not be distracted by the `meat market' aspect of it," says Chicagoan Angela Hill-Wilson. "Because it really can be a `meat market.' Some women don't weight-train because of that."

2. Understand the benefits of weight-training. Before beginning any exercise program, especially if you are sedentary, consult your physician. He or she can assist you in finding a routine or plan that works for you, and can explain the benefits of weight-training. If you've never done weight-training before, you may want to consult a personal trainer to show you the ropes.

3. You don't have to belong to a gym to lift weights. You can use your body's resistance by doing such exercises as push-ups, pull-ups, lunges, squats or calf raises.

4. Generally, two to three weight-training sessions per week are enough, particularly if you are just beginning. The general rule is that more weight and fewer reps build more muscle, while less weight and more reps increase tone.

5. Make sure you choose exercises for all major muscle groups--arms, legs, chest, back and shoulders. Never train the same muscle group two days in a row.

COPYRIGHT 2002 Johnson Publishing Co.
COPYRIGHT 2003 Gale Group