Why Should I?

Physical activity is the most recognized way to reduce the risk of type 2 diabetes, CVD, Hypertension, and numerous other ailments. Physical fitness can be defined many ways and there are different work out methods that will target different systems. Some of these are; cardiovascular endurance, flexibility, strength, resistance, and range of motion.

The achievement and maintenance of an optimal level of physical fitness relies on all areas of fitness training, a variety of exercises, and a balanced diet.

The program that a person uses for resistance (weight) training should be unique to his/her individual current needs and situation. No one program is universally effective for everyone. It is recommended that resistance training have a high enough intensity to develop and maintain muscle mass and should be done at least twice a week.

While there is no set number of reps or sets that is efficient for everyone, there is an average starting number that you can work with and adjust as needed. One set of 8-12 reps on 8-10 different exercises is usually sufficient as long as they are executed to fatigue. Muscle fatigue is noted when your muscles tire to the point that you can only do one or two more reps with good form. Some people prefer to work at an intensity that causes complete muscle failure, you begin to shake and can not physically continue, however this is not necessary. If your work out does not cause muscle fatigue after each set you should increase the weight as well as the sets/reps.

Your muscles will need to rest between sets, this recovery period should be at least 30 seconds and up to 5 minutes long depending on the intensity of your workout.

When deciding what exercises to do you should take into consideration which muscle groups each one will target and build your work out plan so that you target each muscle group. It is a good idea to study the muscle groups and have a basic knowledge of which machines work each group.

A gradual increase in the intensity of your work out will optimize your results as well as reduce the risk of injury. The absolute weight that you use is not important, what is important is that the overload is relevant to your current strength level so that your muscles reach fatigue.

When lifting weights it is essential to lift slowly, about four or five seconds per repetition, and move through a full range of motion. Range of motion is defined as the number of degrees that a joint will allow one of it's segments to move. If you stop short of your full range of motion you will not get the best results possible from your weight training.

Once you have established a good training program you should only change it when it is necessary. Some reasons it may become necessary are, lack of results, lack of motivation, boredom, hypertrophy, or a change in desire for muscle strength. Keep in mind when considering a change in routine that you should first establish a base by training for at least 4 weeks.

If you have hit a plateau it can be helpful to manipulate the frequency, volume, and intensity of your program. The best way to achieve your fitness goals is to make your muscles work harder, not longer so try not to adjust your reps unless the other adjustments have failed. Overcoming a plateau can be difficult but with perseverance you can do it.

It is in the human nature to push ourselves and most times gentle pushing is a good thing however, trying to keep up with a program that is too difficult can not only cause injury but also self defeat. Take care when setting personal goals and set only attainable ones. You don't want to set yourself up for failure! A resistance program is never set in stone and is in constant need of evaluation and manipulation.

Weight training can be done in a gym with a personal trainer, at home, with a friend; the bottom line is that a sedentary lifestyle can cause many health issues and regardless of where or how you exercise everyone needs to do it.

Motivation can play a huge role in your success so it is often beneficial to find a work out buddy. Having someone work out with you makes you more accountable and increases the success rate of any program.

While weight training has the highest capacity to develop muscular strength, there are many activities that will also have a great impact. A few of these are; canoeing, rowing, hand ball, lawn mowing, skating, skiing, swimming, and splitting wood. There are many activities that you can do to help build muscular strength without hitting the gym so if all else fails, get active!

*sources
Ace Personal Trainer Manual
Personal experience