Strength Training, Part Duex

Burn, Baby, Burn!
Research has shown that those who followed a strength training program for two months burned, on average, about 200 calories more per workout than those whose exercise regimen did not include strength training. The benefits of strength training even continue when you're at rest. Your metabolism stays raised for some time after you workout, even if you are inactive.

More Reasons to Pump it Up
Building muscle brings plenty of additional benefits, including:
...increasing endurance and flexibility
...protecting, and possibly reducing pain in, joints
...increasing bone mass (which helps prevent fractures and degeneration from osteoporosis)
...increasing your energy level

Getting Started
Doing exercises like sit-ups, push-ups and pull-ups are components of strength training, so they're a good place to start if you don't currently do any form of strength training. You can also do your own modified version of weight lifting with household items if you can't afford a set of dumb bells right now: Hold a can of soup in each hand and do some chest-flies and curls. Move up to heavier items a little bit at a time at a time. Try filling up a small milk or water bottle with some sand or kitty litter and then increase the amount in time.

The Next Level
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.

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. 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.

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.

P.S. There is a myth that using weights can cause women to bulk up, but the fact is, using light or medium weights will not have this effect. So, if visions of a burly body builder pop into your head when you think of strength training, it's time to change your mind, because getting stronger will help you get slim quicker than aerobic exercise alone.