Make the Most of Your Workout with Weight Training and Cardiovascular Exercise
Remember to S-T-R-E-T-C-H
Stretching is an important and often ignored part of working out.
Stretch before you work out to prevent injuries, and stretch afterward to increase flexibility and minimize muscle aches.
Start with 5 to 10 minutes of walking, cycling or light calisthenics. Then stretch, slowly and gently, holding each position for 10-30 seconds. Don't bounce or overextend; if you feel pain, ease up until you feel a comfortable tension. Your trainer can suggest some safe stretches.
October 2003 — For some people, weight lifting is the toughest part of starting a workout program. Women are concerned that it will make them bulky. Men are concerned that it won't make them bulky fast enough. And just the sight of all those iron plates and weird machines is intimidating.
It doesn't take long to catch on to what happens in a gym. Besides, weight training is excellent for building, toning and strengthening, as well as for fighting conditions as diverse as osteoporosis, arthritis and poor posture.
"Strength training is very important," says Beth Jones, exercise physiologist at Memorial Hospital West Fitness & Rehabilitation Center. "There are people who just love cardio and there are people who just love strength training. But you really need both."
The key to success for your early workouts is to have realistic expectations and to follow your trainer's instructions. Keep a list of your exercises in a notebook or on a chart. Include the weight you lifted, the number of sets and repetitions you did, and a brief description of each exercise.
After several months, you'll probably be ready to safely increase the demands on your body by working out harder, longer or more often. Some gyms, such as Memorial Hospital West Fitness & Rehabilitation Center, will revamp your workout every two or three months for free. If yours doesn't, ask a qualified staff trainer to suggest an update. Remember: simple, basic moves, light weights and strict form.
"Keep progressing," Jones says. "When something begins to feel easy, make it tougher. Progress slowly and listen to your body. If you're not comfortable with a particular exercise, look for another way to work the same body part."
You'll probably begin working mostly with machines. Ideally, you will eventually include free weights. "Both have their purposes," Jones says. "In the long run, free weights are something to work toward because they give a better range of motion. But you can learn better form for some exercises with a machine. There's no set rule. Mix it up to find what is comfortable for you."
Benefits of Cardiovascular Training
Many people jog, walk or cycle to burn calories and lose weight, but these exercises also benefit the cardiovascular system. Cardiovascular exercise lowers cholesterol, strengthens the heart and lungs, reduces blood pressure and blood fat, helps to control weight, strengthens muscles and bones, increases flexibility and energy, and relieves stress.
Walking briskly for 20 to 30 minutes a day decreases the risk of heart attacks, stroke, hypertension, some cancers, osteoporosis, depression and obesity. Even a shorter cardio workout is good. "Ideally, you want to shoot for at least 20 minutes," Jones says. "But even 10 minutes is better than nothing."
As with weightlifting, stay within your physical limitations for cardiovascular exercise. Running is an excellent way to increase your heart rate, but it is impractical and unwise for someone who has knee problems. Swimming or bicycling would be a much better choice for that person.
Some other cardiovascular exercises include walking, jogging, jumping rope and aerobics classes. Beginners particularly those who are overweight — should also do no- or low-impact cardiovascular activities until the muscles are strong enough to support the joints.
Remember that everybody — and every body — is different, so most rules are subjective; what works for one person might not work for another. Through trial and error, consistency and patience, you will learn what is most effective for you.
Check with your physician before beginning an exercise program. For a referral to a physician in your area, please call the Memorial Healthcare System Physician Referral Service at (800) 944-DOCS.