Strength Training

Hi there,

Most of us know the benefits of exercise but how do we perform exercises for optimum result in the least amount of time and make it fun?

There are several important components of exercise which include:
1) endurance,
2) strength,
3) speed and reaction time,
4) balance and coordination
5) flexibility
6) neuromuscular relaxation.

In this article, I will focus on strength and resistance training and how to go about starting a program for yourself ( This is meant for a sedentary person just starting to take an interest in his or her own health and not for the advanced athelete so it should be simple enough).

Strength training, obviously increases strength but it also tones the body, burns fat and bulids muscle.

Here is a simple program anyone could try. I recommend that you have with you some light weights to start off say 2 canned foods, unopened bottled water or better still two dumbells.

Some basic principles:

1. Reps: Repetition for 1 single movement described. The number of reps you perform will depend on your fitness goals. If your aim is for strength or muscle size, perform between 6 - 10 reps
If your aim is for muscle tone or endurance, perform between 10 - 15 reps

2. Sets: No of times a set of exercises is performed

3. Optimum Weight required:
The heaviest weight you can lift to obtain the required no of reps for a particular movement. For example, if you plan to perform 6 reps choose a weight which you can only lift 6 times for that particular movement. For absolute beginners start with two 1 kg dumbells and either increase or decrease the weight accordingly.

4. Don't forget to Breathe.

Are you ready?

Start with a warm up session of stretching followed by walking for about 5 min (ideally it should be 10 to 15 min). Walking will increase the blood flow to the muscles which you will then put to work in this program. This is important to prevent injury. After the warm up session, start your work-up from the toes up.

For a start increase your muscle endurance by performing 15 reps of each of the following in sequence:
1. Heel lift :
With the weights in your hands, by your sides or held at shoulder height, raise yourself up on your tip toes and then come back down slowly to standing position. You will feel your calf muscles contracting.


2. dumbell squat-to-bench:
With the weights in each hand by your sides, inhale deeply, then exhale as you squat down until yor buttocks touches the bench. Do not take tension off your thighs by actually sitting on the bench. Return immediately to the starting position.

3. Front Lunge:
Stand erect with your hands on your hips. Inhale and step forward as far as possible until your leading leg is parallel with the floor and your trailing leg is extended as straight as possible. Push back to the starting position and exhale. Repeat with other leg.

4. Abdominal Crunch:
Lie on the floor with your legs bent, your feet flat on the floor. Place your hands on the back of your head, or if you prefer, cross them over your chest. Lift your shoulder blades off the ground moving your elbows towards your knees. Don't try to lift your whole back - just your shoulder blades. Squeeze your abs for a second. Slowly return to the starting position.

5. Dumbell Lateral Raise:
Holding dumbbells, stand slightly bent at the hips. Your knees should also be slightly bent. Your back should be straight, and your arms hanging down, elbows slightly bent.
Keeping your arms locked, slowly raise the dumbbells out to the sides until elbows are level with your shoulders.
Slowly return to the starting position.

6. Hammer Curl:
Stand straight, holding the dumbells at your sides, palms facing inwards.
Keeping your elbows at locked at your sides, slowly lift the dumbells until they almost touch your shoulders. Slowly lower the weights back.

7. One arm dumbell extension:
The one are dumbbell extension can be done either standing or seated, whichever is more comfortable. Take a dumbbell in your right hand then extend your arm up so that you're holding the dumbbell straight up with your palm facing forwards. Keeping your upper arm still and bending at the elbow slowly lower the dumbbell down behind your neck. Raise back to the starting position and repeat for desired reps.

I've chosen these exercises because these are relatively simple. As you gain experience you may add other movement targeted to specific muscle groups.

For a start, perform 1 set of exercise 2-3 times per week then increase gradually. As you gain strength and stamina you can increase the sets accordingly. Try and keep the exercise regular. The more often you exercise, the easier it gets and exercise won't tire you too much.......

Instead you will feel energized.....

Cool Down
Take 5 minutes to walk at a slow pace, swinging arms back and forth, and breathing deeply releasing everything from your mind.

I hope you will take the time to try these strength training exercises and reap its benefits.
Till next time,

Stay healthy.

Mahathir