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                         October 4, 2002

Getting fit with strength training

Commentary by Michael Rosenthal

For years strength training was thought to be necessary only for football players and those trying to look like Arnold Schwarzenegger.

Strength training was erroneously associated with a lack of muscle and joint flexibility and being slow on foot. It was also believed to be a risky activity for teenage athletes and the elderly due to the suspected injuries that could occur.

Scientific research conducted over the past 15 years indicates that strength training can benefit individuals of all ages as well as those with various medical conditions (i.e. diabetes, multiple sclerosis, Parkinson’s disease, heart disease, and organ transplants). Strength training can be conducted at any location: the neighborhood park, the leisure of your own home or the base fitness facility.

Apply the following principles of strength training, which pertain to most types of physical conditioning, for a successful, injury free program:

n Specificity and variety: Specificity means the exercise you choose should include movements similar to your goal activity.

For example, if you want to make climbing the hills around West Point easier, you need to do leg exercises (i.e. lunges or squats) and walk hills. If lifting children in and out of the car has become backbreaking, strengthening arms, shoulders and backs will make this task easier.

Changing exercises every one to two months will add variety in your exercise program and increase the likelihood of sticking with the strength training routine.

n Progression: If you try going directly from the couch to 200 pushups and 300 sit ups, odds are you’ll be back on the couch -- resting your injuries.

For strength training, you must consider two factors: the total number of repetitions for each exercise and the weight lifted. It is best to increase only one of these factors at a given time and an increase of 10 percent or less per week is recommended.

n Regularity and duration: Work each major muscle group at least once per week, but no more than every other day. If you strength train a muscle group less than once a week, you are more likely to develop muscular soreness after each workout.

The duration of your workout is dependent upon your goals. Although some athletes will spend over an hour lifting weights, focused strength training routines can be conducted in as little as 10 to 15 minutes. Twenty to 30 minutes is a comfortable workout.

n Overload and recovery: Work, rest and repeat. That is what’s meant by overload and recovery.

Often overload provides a challenge the body needs to get stronger.

This challenge often comes from performing more repetitions or lifting more weights than the muscles are used to. Recovery ensures that the body has time to adapt.

If you work too hard and too often, injuries and illness are likely to follow. A good rule is to allow the body 48 hours between similar exercise sessions.

Positive results from strength training will not be seen for at least 2-3 weeks and often take much longer.

Research indicates that strength training is an excellent activity -- when coupled with aerobic exercise -- to reduce body fat and lose weight.

A future article will cover this important topic in more detail. So, whether you want to make daily activities easier to perform or improve your APFT, implementing these principles will maximize the benefits of your strength training program while allowing you time for other workout routines.

Remember, if you sustain injuries while working out, our Sports Medicine Clinic for active-duty and family members is available on a walk-in basis, M-F, 6:30 to 7:30 a.m., in the Physical Therapy Clinic at KACH.