You have heard that stretching can improve flexibility and balance, but increase strength? It can for novice weight lifters according to research conducted by Dr. Joke Kokkonen, professor in the Exercise and Sport Science Department at Brigham Young University-Hawaii.  Dr. Kokkonen and colleagues compared the effects of a combined program of weight training and static stretching to weight training alone on lower-body strength.  Because previous research has shown that stretching activities have been associated with increases in muscle size, Dr. Kokkonen's research team wanted to investigate if a combined training program would have an additive effect, thus resulting in greater strength gains.

The subjects included 32 college-age students (16 women and 16 men) who were matched into pairs based on gender and lower body strength as measured by a knee extension 1 repetition maximum test (i.e., the maximum amount of weight that can be lifted 1 time).  The subjects that were chosen were either physically inactive or did not exercise more than twice per week. One person from each pair was randomly assigned to one of two testing conditions: weight training and static stretching combined or weight training alone. 

The weight training activities for both groups included 3 sets of 6 repetitions for knee extension, knee flexion, and leg press exercises performed 3 days per week for a total of 8 weeks.  Weight load was increased each week.  Those who were in the combined weight training and stretching group performed static stretching activities for 30 minutes at a time twice a week on non-weight training days.  The muscle groups stretched included the quadriceps, hamstrings, hip external and internal rotators, hip adductors and abductors, dorsiflexors and plantarflexors.  Each stretch was performed 3 times and held for 15 seconds followed by a 15-second rest interval.

At the end of the eight weeks, both groups had experienced gains in strength.  However, those in the combined strength training and stretching group showed significantly greater increases in their 1 repetition maximum tests for knee extension, knee flexion, and leg press.  Furthermore, subjects who also performed stretching activities were able to increase workload to a greater degree each week than those who did not stretch.

The investigators conclude that for novice weight trainers who wish to maximize their strength gains, adding a stretching program on nonweight training days can offer some benefit.

Note:  Before beginning an exercise program or increasing the intensity level of a current routine, a physician's approval should be obtained, especially for older adults and those at risk for or who currently have chronic health conditions.

Resource
The Journal of Strength and Conditioning Research; February 2010; pp. 502-506; "Early-Phase Resistance Training Strength Gains in Novice Lifters are Enhanced by Doing Static Stretching"; Kokkonen, J. et al.,.

If you are looking to keep the pounds off as you age, you will need to add some weight now - by lifting it, that is.  Research findings presented in the July 2010 issue of Medicine & Science in Sports & Exercise reveal that resistance training by postmenopausal women prevents weight gain and improves body composition.  The investigation was a secondary analysis derived from The Bone Estrogen Strength Training (BEST) study which evaluated the effects of weight training on bone mineral density (BMD) in early postmenopausal women.  For the intitial BEST investigation, subjects were first grouped according to treatment with or without hormonal therapy; then, they were randomly assigned to either an exercise or nonexercise group within their respective hormonal therapy category (those on hormonal therapy versus those who were not on hormonal therapy).

In this secondary investigation, researchers set out to examine the effects of resistance training on soft tissue changes and weight management in postmenopausal women.  Subjects included 122 females (mean age 56.3 years, give or take 4.3 years) who were previously sedentary.  After the the first year of intervention, the control subjects were allowed to begin the prescribed exercise regimen, or in other words "crossover."  This created 3 test groups: exercisers - those who were assigned to the exercise group at baseline (n=65); crossovers - those who crossed-over to the exercise program at one year (n=32); and true controls - those women who remained sedentary (n=25).

Exercisers and crossovers participated in 8 core resistance training activities for 2 sets of 8 repetitions each (at 70-80% 1-repetition maximum) on 3 nonconsecutive days/week.  They also engaged in various stretching, balance, and progressive weight bearing activities (e.g., stair stepping with weighted vests).  Exercise frequency and workloads of the various exercises were recorded.  Body weight and fat were measured at baseline and annually for 6 years using anthropometry and dual-energy x-ray absorptiometry.

Researchers found that over the 6-year testing period, weight gain across the 3 testing populations occured in a "stepwise fashion."  That is, individuals who remained sedentary gained the most weight (approximately 2.1 kg) while crossovers gained approximately 0.7 kg and exercisers gained the least at 0.4 kg on average.  Women in the true control group significantly gained weight and total body fat between baseline and year 6.

The investigators conclude that participation in resistance training is a viable option for postmenopausal women to manage body weight.  They purport that it should be one component of a regular comprehensive exercise program to improve overall health and prevent disease.

Source:
Medicine & Science in Sports & Exercise, July 2010, Vol. 42 Issue 7, pp. 1286-1295, "Resistance Training Predicts 6-yr Body Composition Change in Postmenopausal Women," Bea. J.W. et al.,.

The next time you need a break from desk work, but do not have enough time to go to the gym for a full workout, try these lower body exercises that can be performed at your chair. These exercises are also great for older adults who do not have a gym membership, but wish to incorporate some strengthening exercises into their routine at home. Commercially made ankle weights may be used for the activities pictured below or you can make your own "weight" by filling a sock with dried beans or rice and then tying it around your ankle. An example of a homemade sock weight is found in the photos below.

To reduce the risk of injury, use a sturdy chair to perform these exercises. It should be able to support your weight for both the seated and upright activities. For added safety, your chair should be pushed securely against a wall. To reduce muscle soreness and/or injury, perform a light warm-up (e.g., walking in the halls at work) prior to starting these strengthening exercises. Remember to breath when doing the exercises. You should exhale while you lift the weight or exert the force.

Seated Leg Extension - strengthens quadriceps muscles (the front of your thigh)

Step One: Secure an ankle weight around one of your ankles. Sit comfortably with your back against the backrest of the chair. Your feet should should be about shoulder width apart.

Step Two: In a controlled motion, slowly lift your weighted lower leg by extending your knee. Hold for a count of two. Slowly return to the starting position. Repeat. Perform 2-3 sets of 8- 12 repetitions per leg. Note: you may lightly grasp the seat of your chair for support, but if you need to hold it tightly and strain to lift your lower leg, then the weight is too heavy and you need to choose a lighter one. Also, you may find performing this exercise is more comfortable in a chair with a cushion. You can also place a towel under your thigh for added comfort if you do not have a cushioned chair.

One-legged Squat - strengthens the buttocks, quadriceps, and hamstrings muscles (the back of your thigh)

Step One: Stand behind your chair with your feet shoulder width apart and your hands holding onto the chair's backrest.

Step Two: Lift your left foot up off of the floor by bending your left knee. While supporting yourself on the chair, lower your body toward the floor by bending your right knee to about 45 degrees. Hold for a count of two. Slowly return to the starting position. Repeat. Perform 2-3 sets of 8-12 repetitions per leg. If you find that performing the one-legged squat is too difficult, you can perform a traditional squat instead. Step one will remain the same. In step two, both feet would remain planted on the floor while you slowly lower your body by bending your knees to about 45 degrees.

Hamstring Curls - strengthens the buttocks and hamstrings muscles

Step One: Secure a weight around your left ankle. Stand behind your chair with your feet shoulder width apart and your hands holding the backrest.

Step Two: While bracing yourself on the back of the chair, lift your left foot up off of the floor toward your buttocks by bending at your knee. Hold for a count of two. Slowly return to the starting position. Repeat. Perform 2-3 sets of 8-12 repetitions per leg.

Heel Raises - strengthens calf muscles

Step One: Stand behind your chair with your feet shoulder width apart and your hands holding onto the backrest.

Step Two: While bracing yourself on the back of the chair, raise your heels a few inches up off of the floor until you are on your tiptoes. Hold for a count of two. Slowly return to the starting position. Repeat. Perform 2-3 sets of 8-12 repetitions. Note: to make this exercise more challenging, use ankle weights.

Side Leg Lifts - strengthens hip abductors, quadriceps, and buttocks muscles

Step One (pictured above in first heel raises photo): Secure a weight around your left ankle. Stand behind your chair with your feet shoulder width apart and your hands holding onto the backrest.

Step Two: While bracing yourself on the back of the chair, extend your left leg out to your side. Hold for a count of two. Slowly return to the starting position. Repeat. Perform 2-3 sets of 8-12 repetitions per leg.

Chair Squat - strengthens core stabilizers and quadriceps muscles

Step One: Sit at the edge of your chair with your hands on your hips and feet flat on the floor shoulder width apart.

Step Two: With your hands remaining on your hips, tighten your abdominal muscles and stand up until your buttocks is off of the chair and you have a slight bend in your knees. Do not fully extend your knees. Hold for a count of two. Slowly return to the starting position. Repeat. Perform 2-3 sets of 8-12 repetitions.

Chair Raises- strengthens core stabilizers, shoulder, and triceps muscles.

Step One: Sit on the edge of a chair with your feet shoulder width apart. Place your hands on the chair's arms with your elbows slightly bent.

Step Two: With your feet firmly planted on the floor, tighten your abdominal muscles and extend your arms to push your buttocks up off of the chair. Hold for a count of two. Slowly return to the starting position. Repeat. Perform 2-3 sets of 8-12 repetitions.

Note: Before beginning an exercise program or increasing the intensity level of a current routine, a physician's approval should be obtained, especially for older adults and those at risk for or who currently have chronic health conditions.

Get toned with these great arm and core exercises:  triceps press (top); biceps curl (middle); the plank (bottom)

Biceps Curl -  works upper arm (front) muscles

Step One:  Place one foot on the end of the resistance band.  Grip the other end of the resistance band with your hand of the same side.  With arm extended grip resistance band and take up the slack.  Your palm should be facing up and your elbow close to your body.

Step Two:  While keeping your wrist straight, curl your arm, flexing it until your wrist is even with your chest.  Hold for a count of two.  Slowly return to starting position.  Repeat.  Perform 3 sets of 10 repetitions for each arm.

Triceps Curl - works upper arm (back) muscles

Step One:  Grip resistance band in both hands.  Take up slack so that one hand can be crossed over and resting on your chest while the other hand is near hip level. 

Step Two:  Extend your arm that is near your hip, down and back.  Hold for a count of two.  Slowly return to starting position.  Repeat.  Perform 3 sets of 10 repetitions for each arm.

The Plank - works shoulder, upper back, abdominal, thigh, and buttocks muscles

Step One:  Tie resistance band around your ankles and get into the plank position.  Hold for 12 seconds.

Step Two:  While maintaining a flat back, separate your feet as much as possible.  Hold for another 12 seconds.  Return to starting position.  Repeat.  Perform 2-3 sets of 5-10 repetitions.

Note:  Before beginning an exercise program or increasing the intensity level of a current routine, a physician's approval should be obtained, especially for older adults and those at risk for or who currently have chronic health conditions.

     

Boost your strength with these exercises: shoulder extension/flexion (top); seated horizontal row (left); chest press (right).

Need a midsummer "mix-up" in your strength training routine?  Take it outdoors with these easy-to-do resistance band exercises.

Shoulder Extension/Flexion - works shoulder, back, and upper (inner) arm muscles

Step One:  Grip the resistance band in front of your body, with your hands about 12 inches apart and one arm slightly higher than the other.

Step Two:  Flex the shoulder of the arm that is higher while you extend the shoulder of the arm that is lower.  Hold for a count of two.  Slowly return to starting position.  Repeat.  Perform 3 sets of 10 repetitions for each side.

Chest Press - works chest, shoulder, and triceps muscles

Step One:  Place the resistance band on your back across your shoulder blades.  Grip the resistance band so that it fits snugly against your back.  Your hands should be beneath each underarm.

Step Two:  Press your arms forward.  Hold for a count of two.  Slowly bring arms back to start position.  Repeat.  Perform 3 sets of 10 repetitions.

Seated Horizontal Row - works upper back and shoulder muscles

Step One:  Sit with legs extended (knees may be slightly flexed).  Place the resistance band under the balls of your feet.  

Step Two:  Grip the ends of the band and pull with both hands toward your torso, keeping hands level with the chest.  Hold for a count of two.  Slowly return.  Repeat.  Perform 3 sets of 10 repetitions.

Note:  Before beginning an exercise program or increasing the intensity level of a current routine, a physician's approval should be obtained, especially for older adults and those at risk for or who currently have chronic health conditions.

     The rising numbers of overweight and obese children is of great concern.  Obesity threatens the child's quality of life both in the present and for the future.  Health problems that were once considered to occur only in adulthood, such as type II diabetes and high blood pressure, are showing up in overweight and obese children.  Furthermore, individuals who are obese in childhood tend to become obese adults.  

     Improving diet along with increasing levels of physical activity can lead to weight loss and better health for the overweight/obese child.  Aerobic exercise programs, however, may not be well-tolerated by this population, thereby interfering with compliance.  Factors that contribute to poor tolerance for the overweight/obese child include: increased thermal stress during the activity due to the excess body weight, increased risk of musculoskeletal injury, increased intensity of weight-bearing exercise as a result of having to "carry" the extra weight compared to their leaner peers, and a greater perceived level of difficulty of exercise due to the latter.

     Strength training has been suggested as an alternative to traditional aerobic exercise interventions for the overweight/obese child.  One reason is that these children tend to have greater strength due to their larger body mass than their leaner counterparts.  This ability can boost the overweight/obese child's self-confidence, enhancing compliance to the resistance training program. 

     To determine if resistance training is in fact an acceptable alternative to aerobic exercise interventions for the overweight/obese child, McGuigan et al. conducted a study which was published in the January 2009 issue of Journal of Strength and Conditioning Research that looked at the role resistance training played in altering body composition in this population.  Children who were between the ages of 7-12 years and classified as either being overweight or obese by means of Body Mass Index (BMI) values participated in an 8-week resistance training program.  Dietary and physical activity levels, body composition, strength, power, and muscular endurance were measured at baseline and at the end of the 8-week program.

     The researchers found that a significant decrease in absolute body fat percentage (2.6%) and a significant increase in lean body mass (5.3%) occurred as a result of the 8-week resistance training program.  The subjects also experienced significant improvements in their levels of strength and power.  No subjects complained of muscle soreness or injury as a result of participating in the strength training program, suggesting that the subjects tolerated the activity well. 

     The researchers concluded that participation in a resistance training regimen is an acceptable alternative to aerobic-based exercise programs for children who are overweight or obese.  Such a program not only improves body composition, strength, and power in this population, but may yield a greater compliance rate because it is tolerated well and can have a positive effect on self-esteem.

     There are some safety issues to consider before initiating a strength training program for the overweight/obese child.  First, it is imperative that the child receive proper instruction and supervision while performing strength training exercises, preferably from a qualified fitness professional.  Second, the child should use equipment that properly fits his/her body size to ensure proper form is maintained throughout the activity.  Third, it is recommended that the program include 8-15 repetitions of moderate-intensity for 1-3 sets of each exercise.  Following these safety precautions can reduce the risk of injury.

Note:  Before beginning an exercise program, your child should have a physician's approval, especially if your child is overweight/obese or has been diagnosed with a condition such as high blood pressure or diabetes.

Resources

Journal of Strength and Conditioning, vol. 23(1), January 2009, pp. 80-85, "Eight Weeks of Resistance Training Can Significantly Alter Body Composition in Children Who Are Overweight or Obese," McGuigan, M., Tatasciore, M., Newton, R., Pettigrew, S.

ACSM's Resource Manual for Guidelines for Exercise Testing and Prescription, Sixth Edition

     The first component of an exercise session is the warm-up.  Often, the warm-up is the first to be cut out of the workout when time is limited.  However, you could be doing more harm than good if you rush into intense exercise.

     A proper warm-up gets your body ready for the conditioning component of your workout.  It allows for a gradual increase in your heart rate, blood pressure, and body temperature from the resting level.  This facilitates blood flow and oxygen supply to the working muscles, reduces the demands placed on the heart, and decreases the likelihood of concurrent abnormal heart rhythms.  A warm-up also may help to prevent musculoskeletal injury by increasing the elasticity of the muscles and connective tissue.  The resultant increases in joint range of motion and function reduce the risk of strain and pull injuries.

     The warm-up phase usually lasts between 5-10 minutes (10-15 for older adults) and involves gradually increasing your workload from a lower-intensity toward the higher-intensity level associated with the endurance phase.  The intensity and type of activity performed during the warm-up are dependent upon the form of exercise used during the conditioning phase.

     It is best to perform activities that will be using the same muscle groups involved in the conditioning component.  For instance, if you plan on doing a brisk walk, it is best to warm-up with a slow-paced walk.  Likewise, if you intend to run at a vigorous intensity, then warming up with a brisk walk is ideal.  Warm-ups for strength training programs can involve lifting one set of lighter weights for each of the exercises to be performed with heavier weights.

     There is still some question as to whether it is best to do stretching exercises during the warm-up phase or during the cool-down phase.  An option is to do light stretching during warm-up and to do a more intense flexibility program during cool-down.  If you choose to do stretches during warm-up, perform them after about two minutes of low-intensity walking or biking to warm the muscles before stretching them.

     The warm-up is an important part of your exercise program and should not be skipped.  It can enhance performance and make exercise safer by preparing your body for the increased demands of the conditioning component of your workout.

Note:  Before beginning an exercise program or increasing the intensity level of a current routine a physician's approval should be obtained, especially for older adults and those at risk for or who currently have chronic health conditions.

Resources:

ACSM's Guidelines for Exercise Testing and Prescription/American College of Sports Medicine, 7th edition.

ACSM's Resource Manual for Guidelines for Exercise Testing and Prescription/American College of Sports Medicine, 4th edition.