Develop a Stronger, Leaner Body

A comprehensive exercise program should include aerobic and muscle-strengthening exercises as well as stretching.

Understanding the role of strength training in health-promoting fitness

Body composition is the proportion of muscle and fat in the body. Muscle cells (muscles) are metabolically active and burn calories even at rest. Conversely, adipose (fat) cells are metabolically inert. Good body composition is the result of:

• Aerobic exercises;
• A healthy diet;
• Muscle training.

The greater the muscle mass, the more calories the body burns.

Unfortunately, reducing the number of calories ingested without exercise results in the simultaneous loss of fat and muscle. Losing muscle causes your metabolism to slow down, making it more difficult to lose weight and keep it off.

Strength training helps maintain muscle during weight loss, making it a important part of a weight management program.

Strength training brings many benefits, it contributes to:

• Improve posture;
• Prevent injuries;
• Reduce back pain and joint pain;
• Improve self-confidence;
• Improve self-image;
• Strengthen bones;
• Improve functional capacity, especially in the elderly;
• Improve body composition (helps with long-term weight management).

How often ? With what intensity? How long? What type?

F – Frequency – How often? Work major muscle groups two or three times a week. Allow yourself at least 48 hours of rest between each exercise session to allow your muscles to recover. Avoid working the same muscle group intensely two days in a row.

I – Intensity – With what intensity? You can use the Perceived Exertion Scale (PERS) to assess the intensity of your strength training sessions. Aim for an intensity of 12 to 15 on the PE. During the first weeks of your strength training program, try not to exceed an intensity of 13 on the PE. Over time, you will be able to go up to 15.

T – Time – How long? The length of your workout depends on how many exercises you do and how many times you repeat an exercise.

For each exercise, aim for 10 to 15 repetitions and two to four sets.

Allow yourself brief rest periods (two to three minutes) between sets to allow your muscles to recover.

Here are two ways to increase the intensity of your strength training:

1. Increase the number of repetitions of a given exercise. Start by doing 10 repetitions, then train until you can do 15;
2. Increase the resistance or weight used for a given exercise by doing the same number of repetitions (or fewer). For example, once you can do 15 reps with a 3 lb (1.4 kg) weight, practice doing 10 reps with a 5 lb (2.3 kg) weight. 

Noticed : If your effort is above 15 on the PE, the resistance or weight used is probably too high for you. Decrease the number of repetitions or reduce the resistance or weight used.

T – Type – What type of resistance? For example: free weights, resistance bands or weight machines, exercises that involve body weight (such as leg curls).

Repetitions: number of times a movement is performed or a weight is lifted during the same set.

Series : sequence of repeated movements. A short rest period is allowed between sets to allow the muscles to rest.

Here are two ways to increase the intensity of your strength training:

• Increase the number of repetitions of a given exercise. Start by doing 10 repetitions, then train until you can do 15;
• Increase the resistance or weight used for a given exercise by doing the same number of repetitions (or fewer). For example, once you can do 15 reps with a 1.4 kg (3 lb) weight, practice doing 10 reps with a 2.3 kg (5 lb) weight; 
• Do 2 or 3 sets of exercises. Time can be a limiting factor.

Note : If your effort is above 15 on the PE, the resistance or weight used is probably too high for you. Decrease the number of repetitions or reduce the resistance or weight used.

T - THE kind refers to the type of resistance exerted during your workout (for example, free weights, resistance bands, or weight machine).

Remember to breathe normally (don't hold your breath) and use controlled resistance in both phases of the exercise (lifting/pulling and lowering/pushing).

Safety tips

Breathe properly. Don't hold your breath or groan. If you hold your breath or are very tense when doing your strength training, it could affect your blood pressure and prevent your heart from working properly. Exhale as you perform the movement and inhale as you return to your starting position.

It is essential to warm up before doing strength training exercises. Start by moving your joints using the same movements you do when doing weight or resistance exercises. This will prepare your joints and muscles for the work ahead. A good way to warm up is to perform a few repetitions of each of the exercises you plan to do, but with less weight or resistance.

Take time to recover at the end of your strength training session. Do some stretches to relax. You will also find it easier to do stretches at this stage of your session than at the very beginning, because your muscles will already be warmed up.

• Remember to drink water before and during your strength training session, especially if it lasts more than 20 minutes.
• Whenever possible, it's best to start with exercises that work large muscle groups before focusing on smaller, isolated muscles. For example, you should exercise your shoulder, back and chest muscles before working your arm muscles (biceps and triceps).
• If possible, alternate between exercises where you need to “push” and those where you need to “pull”.
• Learn how to perform the exercises correctly using the correct technique and posture. It is more important to do the exercise the right way than to add weight or resistance. This will help you make more progress and reduce your risk of injury.
• Use the full range of motion in your joints to increase your strength and flexibility.
• Take your time. Tighten the muscle slowly and gradually. Allow two or three seconds for each phase of the repetition. By slowly returning the weight or resistance band to the starting position, and mastering the movement, the exercise will be even more beneficial.