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Fitness Defined - Anaerobic (Strength) Conditioning

By Brad Scott

Along with good aerobic conditioning we have anaerobic conditioning, which simply means strength training. Everyone can agree that a stronger muscle is a better muscle. Now beside the fact that bigger, well toned muscles are more attractive, there are a lot of other benefits of having strong muscles.

Well conditioned muscles allow you to pull or push heavier loads, control your body in space, and perform everyday functions such as sitting, standing and walking. But did you know that you can burn more fat simply by having bigger muscles fibers.

The aerobic conditioning process we discussed yesterday begins and ends with muscle contraction. When the muscles are small and weak, it’s easy for the aerobic process to work. As the muscles become larger and stronger, the aerobic process must work harder, and to keep up, fat is burned. When fat is burned, it’s like adding a turbo boost to the engine. So with that knowledge, it’s hard to understand why some people spend hours on a treadmill without ever lifting a single dumbbell.

Now, let's break this into a few simple steps. The best description of strength training I have ever heard comes from fitness expert Phil Kaplan. Phil breaks it down into 3 simple movements: push, pull and rotation. It can't get any simpler than that. Suppose you want to build the muscles in you arms.

You can push a load to work the triceps, pull a load to work the biceps and rotate a load to work the shoulder rotator cuff. The same principle can be applied to any part of the body. And it does not take a lot of different exercises to get results. Basic movements with an applied load will stress the muscles and force them to grow.

Typically the next question is how much load should I use. To deteremine your load, you first need to know your maximum load capability. This is referred to as your 1RM or 1 Rep Maximum or the most resistance you can push, pull or rotate 1 time. To make muscles grow, most people should exercise anywhere from 50-90% of their 1RM.

The last part of the equation is what interval to exercise. Each muscle group should be stressed at least once per week and no more than 4 times per week. The exact number depends on the load used to stress the muscles. If you use a lighter load, say 50% 1RM, you may be able to exercise that muscle group 4 times per week.

If you use a heavy load, 90% 1RM, it will take that muscle group longer to recover and you may only get to that muscle group once per week. The best results are achieved when you vary the load and interval frequency.

I love to strength condition. I love the adrenaline rush I get, the blood pump in my muscles and the look of well toned muslces. I schedule resistance training 5 days per week. One day is scheduled for heavy lifting, 1 for light lifting and 3 for moderate lifting.

I vary resistance and exercises. Some days I use pure free weights, some days I use nothing but my bodyweight. I use machines, balls, bands and anything else I can to keep it interesting.

How often do you train with weights? What exercises do you do?

Live for the Moment…..Exercise for Life

About the Author:

Brad Scott is Owner and President of Sport and Life Fitness in Melbourne Florida. He holds a B.S. in Mechanical Engineering and is a Certified Fitness Trainer and Specialist in Sports Conditioning with the International Sports Sciences Association. With over 20 years of experience, Brad offers a wide variety of fitness solutions for most anyone. Visit him online at www.SportAndLifeFitness.com today and start your fitness journey.