When you feel it's time to kick it up a notch, head over the your neighborhood's second-hand fitness equipment store where you're sure to find resistance bands and light-weight dumb bells (you may find you prefer bands to dumb bells so you don't have to purchase both). Some resistance band sets even come with videos that provide step-by-step instructions on using them. You can also find books at your library with simple dumb bell exercises, as well as helpful articles and videos at the About.com exercise Guide site and the walking Gudie site.
Movin' on Up!
Ready to go big time? Make an appointment at the gym or the Y for a tour and strength training consultation with a personal trainer. Be sure a trainer takes the time to show you how to use each machine. Take the opportunity to ask any questions you may have. You also need to know what weight level to start out at. You don't want to ruin any progress you've made by lifting too much, too soon, or by using the machine incorrectly or unsafely, which can lead to an injury.
How Much is Enough?
Just a couple days per week could do the trick: A 2001 study at the University of Arkansas showed that research subjects who strength trained two days per week reaped the same benefits as those who pumped iron three days a week. The twice-a-week study subjects did the same exercises as the other group, but they did the exercises for an extra five minutes. At the study's close, both groups has comparable increases in strength and flexibility, as well as similar amounts of body fat reduced and weight lost.
It is recommended that you skip a day between strength training sessions to give your muscles a rest. For example, you could do strength training only on Monday and Wednesday or just Tuesday and Thursday and be getting enough workouts to see results.
The Bottom Line
Ready to get started? Follow your cardio workout with some strength training every other day and you should see visible results in a matter of weeks! Don't panic if the scale shows a little bit of a gain when you weigh in; since muscle weighs more than fat, the number may go up, but you'll get proof it's working: Your clothes will fit more loosely because of the overall toning strength training provides.
The About.com exercise Guide provides an excellent article on strength training for beginners, so be sure to check it out. Please consult your doctor before starting -- or significanlty changing -- an exercise program, particularly if you have been sedentary or have health problems.
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