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 Devante Williams

Luke 1 brings home flagship

Senior Airman Devante Williams Brig. Gen. Scott Pleus, 56th Fighter Wing commander, speaks with the press after landing the flagship F-35 Lightning ll joint strike fighter Tuesday at Luke Air Force Base. The flagship’s arriva...
 
 

Every Airman has a voice

While Gen. Mark Welsh III was here at Luke Air Force Base, he discussed the importance of listening to your young Airmen, and making sure they feel empowered to have open dialogue and share ideas within their chain of command. As the NCO in charge of my section, I took General Welsh’s words to heart...
 
 

Off-base activities build your CAF

The Critical Days of Summer draw near. I know that in our shop this kicks off a slew of safety briefings about how to minimize the chance of injuries and stay out of danger. However, this shouldn’t discourage you from going out and exploring the Valley of the Sun. Luke is an amazing base because...
 

 
Senior Airman 
MARCY COPELAND

Love thy feet

Senior AirmanMARCY COPELAND Senior Airman Yadria Wood, 56th Medical Operations Squadron aerospace medical technician, wraps a toe after a wedge resection is performed April 16 on Luke Air Force Base. The human foot contains 26 ...
 
 

News Briefs May 1, 2015

BMGR IEC convenes The Intergovernmental Executive Committee for the Barry M. Goldwater Range will convene at 5:30 p.m. May 13 in Cabela’s Conference Room at 9380 W. Glendale Ave., Glendale. The IEC meets three times per year to facilitate the exchange of views, information and advice relating to the Air Force and Marine Corps’ management...
 
 

Trainee breaks 90 percent, never looks back

“Lee, get off my track!” the instructor yelled. The time clock showed that 21 minutes had passed. Everyone in my flight was finished with the mile-and-a-half run except me. I didn’t finish. Before that we had been mock tested on the sit-up and pushup portion of the test. I performed six sit-ups and zero pushups...
 




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