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.


 
 

 
Senior Airman
JAMES HENSLEY

F-35 pilot training underway

Senior AirmanJAMES HENSLEY Travis Byrom, Lockheed Martin instructor pilot, briefs students in the first F-35 Lightning II training course before the start of class May 5 at Luke Air Force Base. The students are Lt. Col. Sean Ho...
 
 

Everything I need to know about leadership, I learned …

I am sure you’ve heard of, or even read, Robert Fulgham’s best-selling book, “All I Really Need to Know I Learned in Kindergarten.” Fulgham’s text resonates with many for the simplicity with which he describes “how to be a person.” Leadership in the 21st century Air Force is a much discussed topic, and one can...
 
 

Which one are you?

Have you ever worked for someone you felt was impossible to deal with? How about someone who you simply tolerated? Or have you worked for someone you actually really wanted to work for? What was your work environment like, and what was the attitude of the people among the different types of bosses? Let’s be...
 

 
Senior Airman 
DEVANTE WILLIAMS

Wild Weasels reunite

Senior AirmanDEVANTE WILLIAMS The Wild Weasels gather for a group photo during their reunion May 1 at Luke Air Force Base. The Wild Weasels were formed during the early days of the Vietnam War. Their mission was to seek out and...
 
 

News Briefs May 15, 2015

Leadership Gold Members of the Profession of Arms Center of Excellence are visiitng Luke to present Dr. John Maxwell’s Leadership Gold, which grows leaders and fosters teamwork, at 9 a.m. to 4 p.m. June 2 in the Navy Operational Support Center, Bldg. 300, Room 412. Open to civilians and all ranks of enlisted and officers....
 
 

AF announces senior selects

The following master sergeants have been selected for promotion to senior master sergeant: 61st Fighter Squadron Heather Hefner 56th Maintenance Group Christian Brandon 56th Equipment Maintenance Squadron Paul Branstetter and Brian Leonard 56th Aircraft Maintenance Squadron Andres Vasquez 308th Aircraft Maintenance Unit William Jennings 310th AMU John Taylor 56th Civil Engineer Squadron Tommy C...
 




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