START YOUR NEW YEAR’S RIGHT…

 STRENGTH TRAINING FOR BUSY PEOPLE

Well it’s that time again…NEW YEARS!! One of the many things that occurs around this time of year is that people make plans to get fit. For all these good intentions, many people quickly give up on these plans, often because they feel they don’t have the time to dedicate towards this seemingly daunting task. If you are on of those people who feels they don’t have time to read this article, let alone set aside time to work out, then this program is for you.

WHY?

Why Strength Train? The primary purpose of strength training, or strength exercise, is to improve muscle function. It will help you develop stronger bones, tendons, and ligaments, enabling you to perform better in all physical activities. Strength training reduces your risk of low back pain, illnesses such as diabetes and degenerative problems such as osteoporosis. It also helps you reach and maintain a proper body composition by boosting your resting metabolism and thereby burning more calories throughout the day, even at rest.

HOW?

The Strength Training program below has been designed using research performed by Dr. Wayne Westcott and Rita LaRosa Loud, along with their staff at the South Shore YMCA in Quincy, MA. In an effort to make exercise more appealing to those who are truly in need of its tremendous benefits, Dr. Westcott set out to prove that strength gains can come with minimal time and commitment. The number one complaint and excuse for discontinuing a strength training, or exercise regimen, is TIME. As you will find in this article, Dr. Westcott and his colleagues were able to prove that significant changes can occur in a person’s musculature and strength with a program lasting as little as 24 minutes, performed just two to three times a week.

 RESEARCH OVERVIEW:

Over the past several years, Dr. Wayne Westcott and his colleagues have conducted several research studies with adults, seniors, and children consistent with the American College of Sports Medicine exercise guidelines. With every study, Dr. Westcott has continued to uncover protocols that deliver results to the masses. In every program, the participants experienced excellent gains in muscle strength and impressive improvements in body composition. On average, the adult exercisers in these particular studies increased their muscle strength by over 40 percent, added about two and one half pounds of muscle, and lost about four and one half pounds of fat over an eight week training period.

The results from the shortened programs are at least as good as those attained using other exercise protocols, indicating that a basic and brief strength training program can be highly effective. Perhaps just as important, participants have been pleased with both the exercise process and the training product, with over 90 percent continuing their strength workouts after completing the program.

BASIC STRENGTH TRAINING PROGRAM:

Participants performed one set of each exercise, with a weight load that could be lifted between 8 and 12 repetitions. Each repetition was performed at a moderate movement speed (about 6 seconds) and through a full movement range. When 12 repetitions were able to be completed in proper form, the weight load was increased by a small amount (5 percent or less). The participants chose to train either two or three days per week depending on personal preference. The studies have shown almost 90 percent as much benefit from twice-a-week training as three day-a-week training.

The basic training program used is relatively time efficient, depending of course on the recovery period between exercises. Assuming about a minute to perform each exercise and about a minute between exercises, the workout requires only 24 minutes for completion.

20 SECOND STRETCHING BETWEEN EXERCISES:

The flexibility component of the program generally consisted of interspersing stretching exercises with the strength training movements. The participants experienced excellent results by performing a 20-second stretch for the muscle group just worked. For example, the leg curl exercise was followed by a 20-second static stretch for the hamstrings muscles.

The research has shown that adding stretching exercises to the workout may have duel benefits, enhancing both joint flexibility and strength development. The participants who did static stretches following their strength training exercise had greater increases in hamstrings flexibility and strength than the participants who did strength training exercises only. Because the participants typically took a 1-minute break between exercises, the 20-second stretches did not lengthen the overall workout duration.

STRENGTH TRAINING GUIDELINES:

 FREQUENCY

Train two to three days per week on an every-other-day schedule. Taking back-to-back strength training workouts is counterproductive because the muscles do not have sufficient recovery or building time. Two training days per week produce about 90% as much strength and muscle gain as three weekly workouts.

DURATION

Train with one set of 8 to 12 repetitions on each machine. At 6 seconds per repetition a set of strength exercises should take about 50-70 seconds. When the proper weight-load is used, this provides excellent stimulus for strength gains. The Strength Training Circuit should take approximately 25-30 minutes to complete once you know what adjustments and weight you need for each movement or machine. Until then, it could take 45 minutes or so to complete the circuit.

 INTENSITY

The weight-load should be heavy enough to fatigue the target muscle group with 8-12 repetitions.

 SPEED

Perform all movements slowly, approximately 6 seconds per repetition. Take two seconds to lift the weight-load, and take four seconds to lower the weight-load. Slow training increases the strength building stimulus and reduces the risk of injury.

RANGE

Perform all exercises through a full range of pain-free joint movement. Full-range training ensures greater muscle effort, joint flexibility, and performance power.

 PROGRESSION

Gradually increase muscle stress by adding approximately 5% more weight whenever you complete 12 repetitions in good form. Progressive resistance is the key to continued strength development.

 CONTINUITY

Proceed from machine to machine, or exercise to exercise in order and in a timely manner. Work the muscles from larger to smaller groups, which aids in efficiency, and provides better overall training effect.

MAINTAIN REGULAR WORKOUTS

Consistency is perhaps the most important variable in developing and maintaining physical fitness. Two or three non-consecutive workout sessions per week on a regular basis are recommended for maximizing muscular fitness.

Well that’s all you need to know. For more ideas on how to create efficient workouts check out these past articles: One and Done,  I Want It All 

Thanks to Dr. Wayne Westcott for allowing me to share his research here on my blog.

PAU for NOW

TAKU

On Building Strength & Stamina

Fitness Tips from Dr. Wayne Westcott:

 

This week I offer some valuable tips on attaining and maintaining total fitness from my friend and mentor Dr Wayne Westcott. For those who may not know him, Wayne L. Westcott, PhD, CSCS, is the Fitness Research Director at the South Shore YMCA in Quincy, Massachusetts. His tenure as a strength training expert spans more than 35 years as an athlete, coach, teacher, professor, researcher, writer, and speaker.

Dr. Westcott says: “My interest in strength training began with my personal weight lifting program in high school that seemed beneficial for my track performance but was strongly discouraged by my coaches. I decided to learn more about the outcomes of resistance training and how to best develop a safe, effective and efficient program of strength exercise.”

Influences: The three key influences on my direction in the field of strength training were the exercise protocols promoted by Drs. DeLorme and Watkins, who initiated sensible strength exercise in the United States in the late 1940s; Dr. Richard Berger, who studied various combinations of sets and repetitions in the early 1960s; and Arthur Jones, who advocated brief, high-intensity strength workouts in the early 1970s, and designed specialized equipment (Nautilus machines) to facilitate the strength-building process.

Specificity: Unfortunately, fitness is more specific than it is general. I believe that the most practical way to improve cardiovascular fitness is through basic endurance exercise, such as running, cycling, stepping, swimming, rowing, etc., for about 30 minutes per session, at a heart rate of about 70 to 80 percent of maximum, 3 to 4 days per week. In my opinion, the most practical means for increasing muscular fitness is through standard strength training, using progressively heavier resistance to perform one hard set of exercise (8 to 12 repetitions with approximately 70 to 80 percent of maximum weight-load), 2 to 3 days per week with proper technique and controlled speed. Such a workout requires about 30 minutes, which combined with 30 minutes of endurance exercise requires only 1 hour of physical activity, 3 days a week, and should be acceptable for most individuals.

Creating efficient workouts: Most people who do not exercise regularly give time constraints as their main reason for avoiding physical activity. Training protocols for both strength and endurance exercise, may be accomplished by single-set and high-intensity strength training techniques that eliminate lengthy rest/recovery periods necessary in multiple-set training programs. Combine this with interval training protocols for endurance exercise sessions which provide more cardiovascular effort in less time by alternating higher and lower effort bouts of aerobic activity. One may also create combination circuit training routines for the really time-pressured person who must perform concurrent strength and endurance exercise.

 

Circuit Strength Training: Circuit training is an excellent means for maximizing your strength development while minimizing your exercise duration. By performing a hard set of one exercise (e.g., leg extension), then doing a hard set of a different exercise (e.g., leg curl), you can address all of the major muscle groups in relatively short order. This is possible because you do not need to rest between sets, as each exercise works a fresh muscle group. Training without rests is also beneficial from a “fatigue-resistant” perspective, as your cardiovascular system works at a relatively high level for the entire exercise session.

Extending the set Vs multiple sets: Two sets of the same exercise is fine, but you essentially work the same muscle fibers twice. With breakdown training, you work additional muscle fibers in an extended set that forces you to reach a second and deeper level of muscle fatigue. Although it may be easier to do repeat sets to the same level of muscle fatigue, it may be more productive (and certainly more time-efficient) to perform high-intensity training techniques that fatigue more muscle fibers and provide a greater strength building stimulus.

Strength & flexibility: Our latest research on stretching has shown that beginners who combine strength training and stretching exercise experience almost 20 percent greater strength development than those who do not stretch. You may do a 20-second stretch immediately following each strength exercise for the muscles just worked, or perform all of your stretches together right after your strength workout.

Your never too old to benefit: Our research has shown almost equal and very impressive improvements in both boomers and seniors who do a basic and brief program of strength and endurance exercise. In a study with almost 1,200 participants, those between 41 and 60 years added 2.3 pounds of muscle and lost 4.4 pounds of fat after just 2 months of training, less than an hour a day, 2 or 3 days a week. Remarkably, the subjects between 61 and 80 years added 2.4 pounds of muscle and lost 4.1 pounds of fat following the same training program. Both age groups increased their muscle strength by approximately 50 percent during the 8-week training period.

Recommendations for older trainees: I recommend that boomers perform a basic fitness assessment before and after two months of the exercise program to verify their progress and reinforce their training efforts. Beginning with just 3 key exercises and adding 2 exercises each week is a most sensible method for introducing new participants to a progressive program of purposeful strength training. Those who follow the exercise guidelines will notice some improvements in as little as 2 weeks.

Getting Rid of Cellulite: We have recently conducted a considerable amount of research on a pervasive problem encountered by most women, commonly called cellulite. Our studies have shown considerable success through a sensible combination of strength training, endurance exercise and reasonable caloric reduction. (The new book is titled No More Cellulite and should soon be available at all bookstores).

On simple methods to develop Strength & Stamina: In my observation, most fitness centers are geared for exercise enthusiasts who enjoy new, challenging and complex training programs. Unfortunately, the 90 percent of Americans who do not frequent fitness facilities are far less comfortable with what they consider complicated and time-consuming exercise protocols. They are much more responsive to short and simple fitness programs consisting of basic strength training and standard endurance exercise that they can easily blend into their busy lifestyle. To reach the unfit market, we need to place more emphasis on chocolate and vanilla, and spend less time on 50 mix and match flavors, at least initially.

 PAU for NOW

TAKU

 

High Intensity Strength Training For Better Body Composition

Submitted with permission by: Wayne L. Westcott, Ph.D.

During the past several years we have learned a lot about the effects of strength training and body composition. For example, a carefully controlled study at Tufts University showed significant changes in body composition from a basic program of strength exercise (Campbell et al. 1994).

The subjects added three pounds of lean weight, lost four pounds of fat weight, increased their resting metabolic rate by seven percent and increased their daily energy requirements by 15 percent after 12 weeks of strength training.

Research with over 1100 previously sedentary adults revealed similar body composition improvements from eight weeks of standard strength training (Westcott and Guy 1996). The program participants increased their lean weight by 2.4 pounds and decreased their fat weight by 4.6 pounds.

Of course, unfit individuals tend to improve their body composition at faster rates than people who are presently doing strength exercise. Many people want to know if strength training can further enhance body composition in well-conditioned exercisers.

Previous studies have demonstrated that various high-intensity training techniques are more effective than standard training protocols for increasing muscle strength in both beginning and advanced participants (Westcott 1996, 1997a, 1997b; Westcott and La Rosa Loud 1997). As shown in Figures 1 and 2, slow training produced greater strength gains than standard training for both beginning and advanced trainees. As illustrated in Figures 3 and 4, breakdown training resulted in greater strength gains than standard training for both beginning and advanced exercisers. Likewise, assisted training generated greater strength gains than standard training for both beginning and advanced subjects (see Figures 5 and 6).

We have recently examined the effects of combined high-intensity training techniques on body composition changes in well-conditioned participants. The six-week advanced exercise program included slow training, breakdown training, assisted training, and pre-exhaustion training. The 48 subjects added 2.5 pounds of lean weight and lost 3.3 pounds of fat weight as a result of their training efforts, which represented more improvement than we expected from regular strength exercisers.

We have been pleased with our participants’ positive response to the combined approach of high-intensity strength training techniques. Our standard exercise protocol is outlined in Table I.

We observed that many program participants selected the pre-exhaustion technique for their sixth week of high intensity training. Although we do not have data that show this training method to be better than the others, there may be some benefit in performing more pre-exhaustion sessions. Psychologically, changing exercises at the point of muscle fatigue may be more appealing than performing more repetitions of the same movement pattern with less weight or with manual resistance. Physiologically, performing two different exercises for the target muscle group recruits more muscle fibers which may enhance the training stimulus. In addition to more exercises, pre-exhaustion programs require more training time and may therefore be the best high-intensity technique for burning calories.

Table I: Standard Exercise Protocol

Week Days	Training Technique	Total Exercises	Total Time
1. M & F	Breakdown (10 reps to fatigue plus 3 reps with 10-20% less weight)	12	20 Minutes
2. M & F	Assisted  (10 reps to fatigue plus 3 reps with  manual assistance)	12	20 Minutes
3. M & F	Slow Positive  (5 reps to fatigue with 10 seconds lifting and 4 seconds lowering)	12	20 Minutes
4. M & F	Slow Negative  (5 reps to fatigue  with 4 seconds lifting and 10 seconds lowering)	12	20 Minutes
5. M & F	Pre-Exhaustion (10 reps to fatigue with first exercise plus 5 reps with second exercise)	16	25 Minutes
6. M & F	Personal Preference  (Trainee chooses the technique that seemed most productive)	12-16	20-25 Minutes

As many of our intermediate level strength trainees want to improve their body composition, we presently provide high-intensity training programs with more emphasis on pre-exhaustion techniques (Table II). The results are encouraging, but we try to be cautious about overtraining. Our members seem to respond well to six weeks of high-intensity training followed by six weeks of standard training to maintain their new level of strength and fitness.

Although we have not previously provided nutritional counseling to our high-intensity training participants, this would undoubtedly be beneficial for clients who want to lose fat as well as build muscle. A combination of individualized high-intensity strength exercise and sound dietary guidelines should produce significant improvements in body composition.

Table II: High Intensity Training Techniques

BASIC DESCRIPTIONS
Name	Procedure	Example	Comments
Breakdown Training	Perform about 10 reps to fatigue with standard weightload. Immediately  reduce resistance 10-20%  and perform about 3 more reps to second level of fatigue.	Complete 10 leg extensions with 150 lbs., then 3 more reps with 120 lbs.	Change resistance as quickly as possible  to maximize the training effect.
Assisted Training	Perform about 10 reps to fatigue with standard weightload. Trainer assists with 3 post fatigue reps on lifting  phase only.	Complete 10 leg extensions with 150 lbs., then 3 more reps – with manual assistance from trainer.	Assistance is given only on the positive muscle action where it is necessary, but not on the stronger nega- tive muscle action when it’s unnecessary.
Slow Positive Training	Perform about 5 reps to fatigue with 10% less than standard weight-load, taking 10 seconds for each positive muscle action and 4 seconds for each negative muscle action.	Complete 5 leg extensions with 135 lbs., counting 10 secs up and 4 secs down for each rep.	Be sure to breathe continuously throughout every repetition.
Slow Negative Training	Perform about 5 reps to fatigue with 5% less than standard weightload, taking 4 seconds for each positive muscle action 10 seconds for each negative muscle action.	Complete 5 leg extensions with 142.5 lbs., counting 4 secs up and 10 secs and down for each rep.	Use smooth and continuous move- ments, rather than choppy stop and go movements.
Pre-Exhaustion Training	Perform two successive exercises for target muscle groups, typically a rotary exercise followed immed- iately by a linear exercise. Use 10 reps to fatigue in the first exercise and 5 reps to fatigue in the second.	Complete 10 leg extensions with 150 lbs., then 5 leg presses with 300 lbs.	Take as little time as possible between the two successive exercises to maximize the

Table III: Examples of Pre-Exhaustion Exercise Combinations

1. Leg extension followed by leg press. 2. Leg curl followed by leg press. 3. Dumbbell lunge followed by barbell squat. 4. Dumbbell fly followed by barbell bench press. 5. Dumbbell pullover followed by lat pulldown. 6. Dumbbell lateral raise followed by dumbbell press. 7. Dumbbell curl followed by chin up. 8. Dumbbell overhead extension followed by bar dip.

Wayne L. Westcott, Ph.D., is fitness research director at the South Shore YMCA in Quincy, MA. Dr. Westcott has written the Muscular Strength And Endurance chapter for the ACE Personal Trainer Manual and has authored several textbooks on strength training.

References

Campbell, W., M. Crim, V. Young & W. Evans. (1994). Increased energy requirements and changes in body composition with resistance training in older adults. American Journal of Clinical Nutrition, 60: 167-175.

Westcott, W. (1996). Strength training for life: Make your method count. Nautilus Magazine, Spring 5: 2, 3-5.

Westcott, W. and Guy, J. (1996) A physical evolution: Sedentary adults see marked improvements in as little as two days a week. IDEA Today 14: 9, 58-65.

Westcott, W. (1997a). Research: Research on advanced strength training. American Fitness Quarterly, 15: 4, 15-18.

Westcott, W. (1997b). Strength training 201. Fitness Management, 13:7, 33-35.

Westcott, W. and La Rosa Loud, R. (1997). A better way to beef up strength workouts. Perspective, 23: 5, 32-34.

TAKU’s NOTE: This week I offer yet another excellent article from my friend and mentor Dr Wayne Westcott.