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Are You Doing Enough? The Perfect Exercise Prescription
Posted on Apr 19th 2010 3:00PM by Myatt Murphy
If you're looking to build more brawn, then you need to listen to the people known more for using their brains. This week, Harvard Medical School's Harvard Health Publications division issued some important information that could help you gauge how effective your workouts are, so you can decide if you're wasting your time in the gym or putting in the right amount of time. According to Harvard's strength and power training special health report, "the evidence supporting strength training (and exercise in general) is so compelling that the U.S. Department of Health and Human Services recommends that adults do muscle-strengthening exercises for all major muscle groups at least twice a week. Ideally, this should be combined with at least 150 minutes of moderate (or 75 minutes of vigorous) aerobic activity per week, as well as balance and flexibility exercises."
Do the math -- that means you should be doing at least two strength-training sessions per week, in addition to five days of 30-minute moderate-intensity cardio sessions (or three or four days of roughly 20 to 25 minutes of high-intensity cardio training). For some, that may not just seem daunting, but more importantly, it may sound boring. But that's where those brainiacs at Harvard may be just what you need in your corner.
Harvard's report, "Strength and Power Training: A Guide for Adults of All Ages," offers tips for keeping things fresh to help making strength training a lifelong endeavor. That's Fit got them to reveal their top four suggestions for mixing things up and keeping your muscles guessing and growing.
Try new equipment. Substitute one type of equipment for another. For example, work out with machines instead of free weights one day a week, or switch from one brand of machine to another. Or, try exercises using a medicine ball, resistance bands or resistance tubing.
Change your pace. Vary your intensity -- do one hard, one medium and one lighter workout in cycles of seven to 10 days. This is a form of periodization, an exercise strategy that can enhance strength gains, help sidestep plateaus and avoid overtraining while allowing more time for the body to heal after being thoroughly taxed. Because it can be difficult to put together a good periodization strategy, it's essential to work with an exercise professional to come up with an effective plan that's tailored to your needs.
Exercise with a friend when you can. If your friend is careful about good form too, this can be a way to help reinforce good habits. Some gyms have a buddy board to help members find workout partners.
Work with a trainer. Pay for a session or two with a certified personal trainer who can help you develop a well-rounded new routine.
For even more tips on keeping your weight-training workout interesting, read about our three workout tweaks that build more size and strength.
Fitness expert Myatt Murphy is the author of the best-selling books, The Body You Want in the Time You Have, Ultimate Dumbbell Guide and co-author of The Men's Health Gym Bible and Face It & Fix It: A Three-Step Plan to Break Free from Denial and Discover the Life You Deserve.
