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Resistance to Exercise? Women Need Strength Training Too

Posted on: Saturday, 8 January 2005, 03:00 CST

The role of exercise in preventing heart disease, as well as reducing recurrent coronary events in those with a history of heart disease, has been well reported. Most of us understand the benefits of exercise, yet less than 30 percent stick to a consistent exercise regimen. Although exercise programs have traditionally emphasized aerobic exercise via such activities as the treadmill, bicycle or walking/running, research suggests that incorporating what is called resistance training offers further benefit. Resistance, or strength, training involves using various types of weights that apply physical resistance during repetitive motions. Dumbbells or wrist weights, barbells, pulley weights, weight machines and rubber band devices are commonly used. While more men incorporate this into their exercise program, the benefits have been well reported in women as well.

Although resistance training has long been acknowledged for developing and maintaining muscular strength and endurance, its beneficial relationship to health factors and disease has been recognized only recently. When strength training is appropriately prescribed and added to a comprehensive fitness program, it has additional favorable effects on coronary risk factors and reducing coronary heart disease. Strength training has a significant impact on basic metabolism. More calories are burned at rest as muscle tissue is more metabolically active than fat. It improves the sense of well being and daily tasks are performed more efficiently. Further, strength training can be beneficial in the prevention and management of other chronic conditions including diabetes, low back and knee/hip pain, obesity, susceptibility to falls, and impaired balance. Strength training reduces sarcopenia, which is the loss of muscle mass that accompanies aging. Bone mass is increased by strength training, thus reducing osteoporosis which is one of the most crippling chronic diseases in our country.

Strength training should complement but not replace aerobic exercise.The general recommended minimum strength training program is one set of eight to 12 repetitions of eight to 10 exercises that work the major muscle groups at least two times per weck.Allow a 48- hour period between strength training sessions.

Focus on the major muscle groups and start with the legs, back, stomach and chest before moving to the arms. If you are a beginner, start with only one set the first week, increasing the number of sets each week as tolerated. A twice a week strength training regimen can attain 75 percent of the improvements achieved with a three times a week program.To avoid boredom, change the exercises or the order on a regular basis, lie sure to warm up for five minutes with light aerobic activity, such as walking on a treadmill before beginning strength training exercises and it is imperative to incorporate stretching after exercise.

The amount of weight to use depends on the desired goal. If the goal is to build muscle, then six to eight repetitions should be done with a heavier weight. If the goal is to tone or maintain strengtli then 10 to 15 repetitions should be done with a lighter weight.Those with cardiac conditions or the elderly should focus on low resistance with more frequent repetitions. Lighter weights result in less shoulder and knee injuries. Concentrate on exhaling during the exertion component of the exercise. Keep knees and elbows bent, avoiding overextension of joints. Check your posture and form in front of a mirror.

In order for a strength-training program to he successful, it must be approached with both dedication and safety. For beginners, it is imperative to seek professional advice and receive a personalized strength training prescription. Those with a history of heart disease or other chronic conditions should first discuss any physical limitations or exercise modifications with a physician.

Strength training should complement but not replace aerobic exercise.

Tracy L. Stevens, M.D., is the medical director of Saint Luke's Mid-America Heart Institute Women's Cardiac Center and president of the Kansas City affiliate of the American Heart Association. To learn more about strength training call and ask for a free copy of the NIA Exercise Guide at 1-800-222-2225.

Copyright American Business Women's Association, Inc. Jan/Feb 2005

Source: Women in Business

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