Thursday, May 16, 2013

Article # 489. How much strength training should I do?

Every adult, whether female or male, young and old, should perform some type of strength training at least twice a week. As a woman in her 40s, you are at an age where it can really make a difference in your health and your life – not only now, but also in the decades to come.

Just as aerobic exercise is crucial to your cardiovascular fitness, strength training is the key to muscle strength and balance. Here are just a few ways that regular strength training can benefit you as you head into your 50s and beyond:
·         It burns calories to help you keep your weight down
·         It increases bone density, which lowers your risk of osteoporosis and broken bones
·         It strengthens your muscles, which improves your balance and makes you less likely to fall and injure yourself
·         It reduces your chances of joint injuries
·         Through all of the above benefits, it increases your ability to take care of yourself, to get around and to live independently in your later years
In terms of the time investment, you’re on the right track by spending more time on aerobic activity – the more time you put into it, the more the benefits accrue. Strength training, on the other hand, doesn’t require as much time to achieve results – the benefits are related less to the time you spend and more to the quality of effort that you put into each action. (Quality of effort involves “overload,” “progression” and “specificity” – read more about this in my answer to a previous reader question.)

For general fitness, a good balance of cardio and strength training might include three to four days a week focusing on cardiovascular activity (20 to 40 minutes each session), and two days focusing on strength training (including exercises for all muscle groups). 

An advanced program might include four to six days of cardiovascular training (focusing on intensity vs. time on alternating days) and four days of strength training using a split routine (focusing on different muscles groups on alternating days).

One way to structure a balanced and beneficial program is to follow the FITT principle:
Cardiovascular exercise for Fitness:
·         Frequency: 3 to 5 times per week
·         Intensity: moderate to moderately difficult activity
·         Time: 20 to 40 minutes per session
·         Type: any type of rhythmic, large-muscle-group activity that gets your heart beating faster, such as walking, jogging, jumping rope, swimming or dancing
Strength training for Fitness:
·         Frequency: 2 to 3 times per week
·         Intensity: load or weight = 60 to 75% of the maximum amount you can lift one time for that exercise
·         Time: 1 to 3 sets (8 to 15 reps per set) each of 6 to 10 exercises involving all of the major muscle group areas: chest, back, shoulders, arms, low back, abdominals, hips/thighs and calves
·         Type: any type of resistance exercise that works the major muscle groups, such as weight machines, free weights, exercises using tubing, or exercises using your own body weight for resistance, such as curl ups, pull ups, push ups and squats
In addition to cardiovascular and strength training, a complete exercise program also should include some flexibility and range of motion exercises. Once you’ve incorporated all three of these fitness essentials into your life, you should be in great shape. Keep up the good work!


  1. Hello Dear, are you actually visiting this
    website daily, if so after that you will absolutely obtain
    pleasant experience.

    Here is my web site - Nuvocleanse

  2. Hi there would you mind stating which blog platform you're using? I'm going to start my own
    blog in the near future but I'm having a hard time choosing between BlogEngine/Wordpress/B2evolution and Drupal. The reason I ask is because your design and style seems different then most blogs and I'm looking for something unique.

    P.S Sorry for getting off-topic but I had to ask!

    my page :: Zinn collection review

  3. I quite like reading an article that will make men and
    women think. Also, many thanks for allowing for me to

    Look into my web site: Elevate GF Review

  4. Hey! I know this is kinda off topic but I'd figured I'd ask.
    Would you be interested in exchanging links or maybe guest authoring a blog article or vice-versa?
    My blog goes over a lot of the same topics as yours and
    I think we could greatly benefit from each
    other. If you might be interested feel free to send me an e-mail.
    I look forward to hearing from you! Fantastic blog by the way!

    Also visit my web page ... 1285 Muscle

  5. Hello, I think your website might be having browser compatibility issues.
    When I look at your blog site in Firefox, it looks fine but when opening in Internet Explorer, it has some overlapping.
    I just wanted to give you a quick heads up! Other then that, very good blog!

    Visit my web site; Cosima revival reviews

  6. I love your blog.. very nice colors & theme. Did you create this website
    yourself or did you hire someone to do it for you?
    Plz answer back as I'm looking to design my own blog and would like to know where u got this from. kudos

    Also visit my weblog; Test Force Xtreme

  7. Hi there, its good paragraph about media print, we all be familiar with media
    is a impressive source of facts.

    My web-site: Rvtl

  8. It's truly very complex in this full of activity life to listen news on TV, so I simply use world wide web for that reason, and get the most up-to-date information.

    Here is my web page; Mito slim reviews

  9. These are genuinely wonderful ideas in about blogging.
    You have touched some good factors here. Any way keep
    up wrinting.

    Also visit my web blog:

  10. BMI equals an individual's weight in kilograms divided by height in meters squared.
    Hence, every bit of Drake tax software is ready for the tax battle wonderful latest features and updates.
    The deadline for filing your taxes is slowly approaching.

    Also visit my site tax service (

  11. It's appropriate time to make some plans for the future and it's time to be happy.
    I've read this publish and if I may just I want to suggest you few interesting things
    or tips. Maybe you can write next articles referring to this article.

    I desire to learn more things about it!

    Visit my site ... Splunk Eventlog

  12. What's up friends, pleasant piece of writing and pleasant arguments commented here, I
    am really enjoying by these.

    Also visit my blog; {office plants|interior plants|interior landscaping|plants
    for hire|indoor office plants|hire (

  13. I believe what you published was actually very
    reasonable. However, what about this? what if you were to write a
    killer post title? I ain't suggesting your content isn't
    good, but what if you added something that grabbed people's attention? I mean "Article # 489. How much strength training should I do?" is
    a little boring. You might look at Yahoo's home page
    and note how they create post headlines to get viewers to open the links.
    You might add a video or a related pic or two to grab people
    interested about everything've written. In my
    opinion, it could bring your blog a little livelier.

    My weblog dietas para adelgazar

  14. I love your blog.. very nice colors & theme. Did you create this website yourself or did you hire someone to
    do it for you? Plz answer back as I'm looking to create
    my own blog and would like to find out where u got this from.

    Have a look at my homepage - psn gratuit sans survey

  15. I ain't suggesting your content isn't
    good, but what if you added something that grabbed people's attention? I mean "Article # 489. How much strength training should I do?" is
    a little boring.

    belanja online tas branded dan terlengkap

  16. I love your blog.. very nice colors & theme. Did you create this website
    yourself or did you hire someone to do it for you?

    Aneka Smartphone LG

  17. How much strength training should I do?
    I think the power of the exercise depends on the physical condition of each of us, when we can afford to physical exercise lifting weights, then it is advisable to continue to exercise until the threshold of our body

  18. nike shoes, Cheap Jordans,Cheap Jordan Shoes,Cheap Air Max,Cheap Free Run Shoes,nike shoes,nike outlet,nike factory,nike store,nike factory outlet,nike outlet store,cheap nike shoes,nike sneakers, toms outlet, toms outlet,tom shoes,toms shoes outlet,tom shoes,toms wedges,cheap toms,, air jordan, air jordan,jordan shoes,cheap jordans,air jordans,jordan retro,air jordan shoes,jordans,jordan 11,jordan xx9,jordan 6,new jordans,retro jordans,jordan retro 11,jordan 5,air jordan 11,jordans for sale,jordan 4,jordan 1,jordan future,jordan 3,jordan 12,michael jordan shoes,air jordan retro, cheap jordans, cheap jordans,cheap jordan shoes,cheap jordan,cheap jordans for sale,jordans for cheap,jordan shoes,jordans,air jordan,jordan retro,jordan 11,jordan xx9,jordan 6,new jordans,air jordans,retro jordans,jordan retro 11,jordan 5,air jordan 11,jordans for sale,jordan 4,jordan 1,jordan future,jordan 3,jordan 12,michael jordan shoes,air jordan shoes,air jordan retro, jordan retro, jordan retro,jordan shoes,air jordan,air jordans,retro jordans,air jordan retro,jordans,jordan 11,jordan xx9,jordan 6,new jordans,cheap jordans,jordan retro 11,jordan 5,air jordan 11,jordans for sale,jordan 4,jordan 1,jordan future,jordan 3,jordan 12,michael jordan shoes,air jordan shoes, air max 90, air max 90,nike air max 90,air max 95,air max 2014,air max 2013,air max 1,nike air max,air max,nike air max 2014,airmax,nike air max 2013, air max 95, air max 95,nike air max 95,air max 90,nike air max 90,air max 2013,nike air max,air max,air max 2014,nike air max 2014,airmax,nike air max 2013, nike free 5.0, nike free 5.0, nike free trainer 5.0,nike free run 5.0,free running 2,nike free run,nike free,free running,nike running shoes,nike free trainer,free runs,free run 5.0, omega watches, omega watches,omega watch,replica watches,rolex watches,replica omega watches,rolex,watches for men,watches for women,rolex watches for sale,rolex replica,rolex watch,cartier watches,rolex submariner,fake rolex,rolex replica watches,replica rolex, ralph lauren outlet, ralph lauren outlet,ralph lauren outlet online,polo ralph lauren outlet,polo ralph lauren outlet online,polo ralph lauren,ralph lauren,polo ralph,polo shirts,,polo outlet,ralph lauren polo, oakley sunglass, swarovski crystal

  19. oakley sunglasses,cheap oakley,cheap oakley sunglasses,oakley sunglasses cheap,oakley outlet,oakley sunglasses outlet,oakley vault,oakleys,,sunglasses outlet,cheap sunglasses,oakley prescription glasses,fake oakleys,oakley glasses,oakley store,fake oakley,oakley sale,cheap oakleys,discount oakley sunglasses, ray ban sunglasses, Ray Ban Sunglasses,Ray Ban Outlet,Ray Ban Sale,Cheap Ray Bans,Cheap Ray Ban Sunglasses,ray ban sunglasses outlet,ray ban,rayban,ray bans,ray-ban,raybans,ray ban wayfarer,ray-ban sunglasses,,rayban sunglasses,cheap ray ban, burberry, burberry,burberry outlet,burberry outlet online,burberry factory outlet,burberry sale,burberry handbags, chanel bags, chanel bags,chanel handbags,chanel sunglasses,chanel outlet,chanel purses,chanel handbags official site, coach outlet store, coach outlet,coach outlet store,coach outlet store online,coach outlet stores,coach factory outlet,coach factory,coach factory online,coach factory outlet online,coach outlet online, chaussures louboutin, louboutin,louboutin pas cher,christian louboutin,louboutin chaussures,louboutin soldes,chaussure louboutin,chaussures louboutin,chaussure louboutin pas cher,louboutin france, sac michael kors, michael kors,sac michael kors,michael kors sac,michael kors pas cher,sac michael kors pas cher,michael kors france, north face outlet, north face outlet,the north face,north face,the north face outlet,north face jackets,north face jackets clearance,northface, yoga pants, yoga pants,lululemon,lululemon outlet,lululemon athletica,lululemon addict,lulu lemon,,, beats by dre, beats by dre,beats headphones,beats audio,beats by dr dre,beats by dre headphones,dr dre,dre beats,beats by dr,dr dre beats,dre headphones,beats by dr. dre,cheap beats, ferragamo, ferragamo,salvatore ferragamo,ferragamo shoes,ferragamo outlet,salvatore ferragamo outlet,ferragamo belts,ferragamo belt,ferragamo outlet, nike blazer, nike blazer,blazer nike,nike blazer pas cher,Chaussures Nike Blazer,Nike Blazer Femme, nike air force, swarovski

  20. excellent piece of information, I had come to know about your website from my friend kishore, pune,i have read atleast 8 posts of yours by now, and let me tell you, your site gives the best and the most interesting information. This is just the kind of information that i had been looking for, i'm already your rss reader now and i would regularly watch out for the new posts, once again hats off to you! Thanx a lot once again, Regards,splunk training in hyderabad