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For years now, strength training has occupied a specialist position
in the fitness arena, having been associated with niche strength sports or the
pursuit of the ultimate physique. But it is now known that both aerobic and
muscular fitness contribute to health, in different ways for different people.
People are becoming increasingly aware that a varied exercise programme
is essential, and only a balanced exercise programme can bring total physical
wellbeing. A comprehensive exercise programme should involve cardiovascular
activity and stretching, as well as strength training. Strength training can
help to make us all capable of performing the essential parts of everyday
living.
Muscular fitness can improve performance in sporting
activities; abdominal tone can help to prevent or minimise lower back problems;
older people can reap the benefits of strength and endurance activities to
retain bone density and to remain active and independent; improved muscle tone
means that clothes hang better and we feel more confident.
The benefits of
strength training mean something different to everyone and being strong for our
everyday life is as individual as we are. By using a structured programme of
weight training you can strengthen your muscles and limbs, increase your
muscular endurance and improve your physical image.
To tone or build
muscles use the F.I.T.T. principal
F - Frequency: how often
you exercise
I - Intensity: the amount of weight/resistance
T - Time:
duration of exercise
T - Type: method of training
By increasing
one or more of these factors, development may occur. By over exceeding your
ability, negative effects such as over tiredness may occur. Recommended
anaerobic exercises for benches and multigyms are suggested below.
1)
Butterfly
2) Squat
3) Upright Row
4) Bench Press/Flat
5) Pull
Down
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Author: Ann Brady
Copyright www.exercise.co.uk
2001
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Copyright Exercise, Fitness & Leisure 2001
No information on this site can be used for commercial purposes without the prior approval
of E.F.L All rights reserved
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