trength training or anaerobic (without oxygen) exercises like weight lifting, and push-ups and sit-ups that use the weight of the body for resistance, help to build muscular strength and endurance.  And well-toned muscles burn more calories even when the body is at rest -- directly helping your weight loss program.

Please click here first to review Program Expectations before jumping into Session 7.  Use the "Back" button on your browser to return to this spot.

So, are you ready to add Strength Training - another
of the 3 Key Components of Fitness  to your exercise and weight loss program? 

Strong, well-toned muscles help you function better at work and at home and also help your weight loss effort.  They are important for better posture, good lifting techniques and injury prevention.     Avoiding injuries and preventing back pain also help you to keep your  weight loss and exercise effort on track.

Two components of strength training are muscle strength and endurance.  Strong back and abdominal muscles can help you lift, pull and push heavier loads more easily and relieve back pain.  A high endurance level allows the muscles to make repeated contractions while performing a task without getting sore.  Being overweight often leads to low back problems since your low back supports most of the body's weight.  Also, since many of us sit all day or stand with poor posture, it's no wonder our backs often ache.  For most back aches, there's a simple remedy:  Exercises to strengthen and stretch the muscles that support your back.  Many of these exercises don't require any expensive equipment and can be done quite easily at home.    Click here for exercises to build up your back.  Use the "Back" button on your browser to return to this spot.  

In strength training, energy is utilized via the anaerobic pathway -- without the presence of oxygen.  Energy is derived from the adenosine triphosphate-phosphocreatine (ATP-PC) system and fast glycolysis.  This energy is used for medium to high intensity, high power and rapid movements.

Anaerobic exercises include weight lifting or strength training, football, sprinting, field events, racquetball, golf, volleyball, wrestling and basketball.

F.I.T.T. Principle

To ensure improvement from strength training follow the F.I.T.T. Principle:

Frequency: Number of sessions completed in a given period of time.

  • Strength training sessions: 2-3 times per week is optimum

  • No. of Sets and Repetitions: 2-3 sets and 8 - 15 repetitions per exercise

  • 8-10 repetitions for medium/heavy weight; 12-15 for light weight

  • Rest in between sets: 30-60 seconds

  • Perform an easy strength training session followed by an intense or hard strength training session to ensure adequate rest and recovery.

Intensity: the power output of exercise or how hard you work.

  • Alternate between light, and medium to heavy weight

Time: duration or length of workout sessions.

  • Workout time: range from minimum of 30 minutes - maximum 60 minutes.

  • Rest between strength training workouts should be 1-2 days.

Type: no weights, free weights, resistance machines.

  • Total body workout with 7 to 10 exercises. Hit each major muscle group first (legs, chest, back and shoulders), then the smaller muscles (biceps, triceps, neck and calves).

The following links provide general tips to get maximum benefits from strength training exercises and also simple tests you can take yourself to measure your current level of strength and endurance.  After your are done, please use the "Back" button on your browser to return to this spot.

Tips to Lift By

Testing for Strength and Endurance

We hope that during this week while continuing with Program Expectations you will add strength training in your fitness program.  Please be sure to maintain your Daily Food and Activity Record using the online calculators and blank forms available under Calorie Calculators on the top frame.

The importance of the third key fitness component - Flexibility & Stretching -  will be introduced in a subsequent session.