A Little Strength Training Helps You Lose Weight, Look Great

Jet, May 28, 2001

Adding strength training to your fitness repertoire not only builds your muscles and boosts your endurance, but can help you lose weight and get in shape faster than walking or jogging alone, fitness experts say.

The reason: muscles use more calories than fat, even at rest. The more muscle you have, the more calories you burn. Burned calories equal burned pounds.

Strength training also improves your heart and lungs, builds your bones and reduces your risk of diabetes, high blood pressure and coronary diseases, osteoporosis, obesity and other ailments.

And you don't have to bulk up like Hercules or Xena to reap the benefits, either. Experts say everyone can gain from some basic muscle toning and building. But before you start, follow these strength training tips:

* Do what you enjoy. There is plenty of disagreement among fitness experts over the best exercises and equipment for toning your body. Some experts say beginners should stick to simple calisthenics (push-ups, crunches and lunges) or use elastic resistance bands or exercise machines, which they say give the same workout as free weights but with less risk of injury because of the controlled movement.

Still others insist free weights (dumbbells and barbells) offer the best workout.

Ultimately, the decision rests with you. Explore a variety of training options, then keep what meets your fitness goals and comfort level.

* Learn the proper technique. Injuries result from poor technique and overzealous training, especially from gung-ho beginners. If you've never weight trained, sign up for a strength training or body sculpting class at a health club or YMCA. Invest in a session with a qualified fitness trainer, who can show you proper training techniques and design a basic fitness plan for you, or get a strength-training video. And if you have any health conditions, check with your physician before you start any fitness program.

* Start slow and low. You only need to strength train 2 or 3 times a week, 20 to 30 minutes, for results, experts say. Start with relatively low weights and increase slowly. Aim for sets of eight to 12 repetitions (the number of times you lift the weight). If you can't do that many reps, do what you can and gradually build. Once you can do 12 reps easily, increase the weight by 5 pounds.

Don't bounce or jerk the weights. Perform slow, controlled movements to get the full benefit of the exercise, and to avoid injury, and don't forget to breathe. Exhale as you lift, inhale as you lower.

* Rest. Your muscles need time to heal, rebuild (and get stronger) after a workout. Fitness experts say give your muscles 48 hours to recover before you resume training.