Health & Safety

August 17, 2012

It’s not all about cardio

Tags:
by Airman 1st Class GRACE LEE
56th Fighter Wing Public Affairs

Senior Airman Michael Emerson, 56th Operations Support Squadron Air Traffic Control, works out at the Bryant Fitness Center Tuesday on Luke Air Force Base. Although cardio is an effective way to burn fat and calories, a toned body isn’t accomplished only by spending hours on the treadmill or track. Strength training is equally important. Strength training reduces body fat, increases lean muscle mass, helps develop strong bones and boosts stamina.

When one thinks about getting a fit, toned body what comes to mind may be spending countless hours on the treadmill or track, since it’s said that cardio is the most effective way to burn fat and calories. But what one may not know is strength training is equally important.

“Strength training reduces body fat, increases lean muscle mass, helps develop strong bones and boosts stamina,” said Simeon Maxwell, 56th Force Support Squadron Fitness Center personal trainer.

As well as making the body stronger, strength training also helps one with accomplishing daily tasks, said Pernell Stoney, 56th FSS Fitness Center sports and fitness manager.

“Once you begin getting stronger, strength training helps with daily movements such as lifting, carrying, pushing and pulling,” he said. “That is why strength training is essential. It also prevents injury while lifting or walking.”

While strength training carries many benefits, there may be some people, generally women, who are afraid that lifting weights could result in a ‘bulkier’ figure, but according to Maxwell that is a myth.

“If one wants to bulk up, lift heavy weights doing four to six repetitions per set, this is known as power lifting,” he said. “On the other hand, using weight that can be lifted at 15 to 20 repetitions per set will help tone and sculpt the body. Women shouldn’t be afraid to lift since they do not have enough testosterone to bulk up.”

Strength training may be intimidating, but for beginners, Maxwell recommends starting on fixed weight equipment such as the Nautilus to develop strength and coordination before moving on to free weights.

For beginners, it may seem like strength training is just a matter of lifting, but there are some frequent errors that can be made while lifting.

“A few common mistakes made are lifting too much weight, not using the full range of motion, using weight that is too light, not working all the muscle groups, doing too many isolated exercises, using improper form and lastly not adding a slight pause in between reps,” he said.

As it’s important to make sure proper form is used while lifting, it’s just as essential to change up your workout, Maxwell said.

“Set goals, change your routine every four weeks, make the routines challenging, don’t rush through repetitions, and every now and then give your muscles time to heal,” he said. “Exercise is vital to maintaining a healthy lifestyle, promoting fitness and staying in shape. Check with your doctor before starting any exercise program.”

For those who want to improve their strength there are classes available at Luke Air Force Base.

“We have a class called Warrior Fitness Training, which happens five days a week,” Stoney said. “There are six classes ranging from 6 a.m. to 4 p.m. For more information or to sign up call the Combat PT Center at (623) 856-2291.”




All of this week's top headlines to your email every Friday.


 
 

 
Airman 
PEDRO MOTA

Construction enterprise ongoing

AirmanPEDRO MOTA Some of the base upgrades and new facilities have a direct connection to the arrival of the F-35 Lightening ll joint strike fighter and Luke’s transition to training F-35 pilots. X marks the spot of one of tw...
 
 

There’s no ‘I’ in team

Have you ever heard anyone utter the statement, “there is no ‘I’ in team,” only to be followed by the usual comeback, “There is no ‘we’ either?” In either instance, the person making the statement is correct from a literal standpoint. That being said, consider this: there is not an “I” in teamwork but you...
 
 

New EPR process may change outcomes

The static close-out date for enlisted performance reports is March 31. Although this shouldn’t be a shock to anybody paying attention, it does require further review. The Air Force is undergoing a dramatic change in the way it handles its personnel. The days are gone when “Firewall 5s” are the status quo. We are headed...
 

 
3_150224-F-NQ441-034C

Know social media dangers

Today, millions of people use social media platforms like Facebook, Twitter and Instagram to share memories and keep in touch with family and friends. Unfortunately, using these media also gathers the attention of unwanted eyes...
 
 

News Briefs March 6, 2015

MPOY banquet The Luke community is invited to attend the 2014 Maintenance Professional of the Year banquet at 5 p.m. March 21 in Hangar 914. It is held to recognize the outstanding performances, achievements and professionalism of aircraft maintainers at Luke Air Force Base and Holloman AFB, New Mexico. For more information, call Tech. Sgt....
 
 
Courtesy photo

Ducks conquer Ragnar Del Sol

Courtesy photo Members of the 309th Fighter Squadron Wild Ducks cross the finish line Feb. 28 in Mesa. The more than 200-mile-long Ragnar race is held every year starting in Wickenburg and runs through the night until the race ...
 




0 Comments


Be the first to comment!


Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>


Directory powered by Business Directory Plugin