Physical Activities

Physical Activity Information Page

Strength-Training Protocol^1-4

If you are planning to start a vigorous activity plan, have been sedentary for a long time, are obese, have a high risk of coronary heart disease or some other chronic health problem, see your physician for a medical evaluation before beginning a strength training program.

Work under the guidance of a qualified fitness trainer with the proper credentials and experience to best serve your individual strength-training needs.
Determine what goals you want to achieve - increased strength, larger muscle size, fat loss, decreased bone loss, or a combination of these.
Individualize your program, based on your goals.
Remember to warm up. Warming up gives the body a chance to deliver plenty of nutrient rich blood to areas about to be exercised, to warm the muscles and lubricate the joints, making them more flexible.
Gently stretch before exercising to increase muscle flexibility.
Include at least one exercise for each of the major body parts and associated muscles: thighs, chest, back, shoulders, arms, abdomen, and calves.
Work out the larger muscles - thighs, chest and back - first or early in the routine. This helps gets the blood circulating faster. Also, smaller muscles tire out faster.
When you first try an exercise, use a lightweight - one that you can comfortably lift for 8 to 12 repetitions.

Focus on technique and good body mechanics

To maintain good body mechanics go through the complete range of motion, moving slowly with controlled breathing and a neutral spine

The last two to three repetitions should feel harder and require extra effort
Slowly work up to heavier weights

When you lift and lower the weight, control the weight and don't let momentum take over and do the work for you. If you arch your back or move forward, you are off balance and tend to lose momentum. Maintain your posture to correct for this.
Perform two to three sets of each exercise. A set is a series of repetitions (e.g. 8, 10 or 12). Rest between sets for 30 to 60 seconds.
Gradually strive to lift more weight or to perform more repetitions. This type of progression builds strength and develops lean muscle.
Never hold your breath while exercising. Exhale on the exertion phase.
Vary your workout by changing the types of exercise, the number of repetitions and the intensity. This prevents boredom and also may improve your chance of reaching the desired changes.
Strength training sessions should last one hour or less.
Work out two to three times per week on nonconsecutive days, allowing for muscle rest and adaptation.

Click here for more about strength activities and click here for muscle strength exercises.

Sources of Information

American College of Sports Medicine. ACSM's Guidelines for Exercise Testing and Prescription. Sixth Edition. 2000. Lippincott Williams & Wilkins. Baltimore, MD. 368 pp.
Howley, E.T., Franks, B.D. Health Fitness Instructor's Handbook. 1997. Human Kinetics. Champaign, IL. 538 pp.
President's Council on Physical Fitness and Sports. Fitness Fundamentals. Guidelines for Personal Exercise Programs. Fitness Information. Accessed December 16, 2002.
President's Council on Physical Fitness and Sports. Get Fit. A Handbook for Youth Ages 6-17. How to get in shape to meet the President's Challenge. Accessed January 5, 2003 at http://www.indiana.edu/~preschal/getfit.pdf.

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