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Nutrition and Strength Training

© Gloria Ferri

Both weight machines and free weights (such as dumbells and barbells) will help you get and stay strong. The advantage of free weights is that they help you develop coordination and balance, plus you can do more exercises per muscle group than you can with machines.

When weight training, learn proper technique to protect your back and joints from undue stress. Use light wieghts and high repetitions (2-4 sets of 10-15 repetitions of each exercise). Breath regularly when doing an exercise - - do not hold your breath. Rest for at least one day between strength-training sessions.

Circuit training is a method of weight training that combines the benefits of weight training and aerobic/endurance exercise. In circuit training you complete one set of an exercise for each body part continuously, one after another, with little or no rest in between, (max. 30 seconds between sets, and 1 1/2 -2 minutes between circuits). Continue this three times through the entire circuit. This will work your cardiovascular system and help burn body fat.

Strength training helps your muscles and bones stay strong, improves your posture and helps to prevent diseases such as osteoporosis. For good overall strength, do a combination of activities that exercise the muscles in your arms. mid-section and legs.

Combined with strength-training, eat a well balanced diet. Get your protein from non-fat dairy products like yogurt and fat-free milk, lean meats, skinless poultry and fish. Fat is needed in the body. Do not try to eliminate all of it. Get the majority of your dietary fat from unsaturated vegetable sources such as peanut butter (in moderation), olive oil, canola oil, etc. Saturated fat is what clogs your arteries, so limit them. Try to limit sugar in your diet and eat alot of fiber, fruits and vegetables. Drink 6 to 8 glasses of water a day.

As a final note, strength-training does not necessarily mean working out with weights. Doing heavy yard work, climbing stairs, carry groceries, doing push-ups and abodominal curls, etc. all contribute to strength building. Keep active.

The following site explains each major muscle group as well as strength training exercises.

http://www.global-fitness.com/strength/s...