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 
GRACE LEE

PTs human body ‘maintainers’

Senior AirmanGRACE LEE Staff Sgt. Kellie Kasischke, 56th Medical Operations Squadron physical therapy NCO in charge, teaches Courtney Barns, 11, daughter of Maj. David Barns, 56th Fighter Wing chaplain, how to properly use crut...
 
 

‘Hey, are you OK?’

September is Suicide Prevention Month in the Air Force, and focuses on encouraging Airmen to get to know their wingmen and to have the courage to ask someone, “Hey are you OK?” Sometimes, all it takes to avoid the tragedy of someone committing suicide is to ask the person, “Are you all right.” To someone...
 
 

Signs of suicidal thoughts

Always talking or thinking about death Clinical depression — deep sadness, loss of interest, trouble sleeping and eating Having a “death wish” by tempting fate via taking risks that could lead to death such as driving fast or running red lights Losing interest in the things one used to care about Making comments about being...
 

 

Core elements work together

The Air Force has built a suicide prevention program based on 11 overlapping core elements that stress community involvement and leadership in the prevention of suicides in the military: Leadership involvement — Air Force leaders actively support the entire spectrum of suicide prevention initiatives in the community. Addressing suicide prevention through professional military education —...
 
 

Street Beat

The 56th Security Forces Squadron handled the following incidents Sept. 2 through 7: Tickets Security forces issues citations for 14 moving violations. Traffic-related incidents Sept. 2: Security forces and firefighters responded to a report of a vehicle accident at Lightning Gate. The individual sustained minor injuries. Nonemergency responses Sept. 4: Security forces responded to a report o...
 
 

Keep sports safe

Playing sports is fun and it helps people keep in shape and relieve stress. However, if one is not careful, playing sports can result in injuries that keep Airmen on the sideline and out of work. “The main cause of sports-related injuries is over aggressive play and people going beyond their comfort level and limits,”...
 




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