Getting the most out of an exercise program means putting quality over quantity.


Common questions:

How many days per week should I work out? One size does not fit all when it comes to determining the number of days per week to exercise, but generally for beginners, strength training two or three times weekly and performing 30 minutes of low- to no-impact aerobic exercise most days of the week provide a safe starting point from which to build.

Frequency can also vary depending on the number of exercises performed. If performing a total-body weight-training workout, for example, it is important to allow a day or two for the muscles to recover. If working different muscle groups on different days, alternating between these workouts is acceptable.

Other factors that influence how often to train include current state of health (such as medical conditions, joint problems, prior injuries), degree of exercise experience and individual goals.

How can I avoid plateauing? A plateau is your body’s way of letting you know that it is no longer being challenged enough to continue giving you greater results. Instead of being discouraged if you reach a sticking point or using it as an excuse to throw in the towel, think of it as your guide to knowing when it is time to take your workout to the next level.

With resistance training, the number of repetitions, sets and weight lifted should not only match your goals, but should change periodically as your strength and muscular endurance increase. To enhance cardiovascular benefits, doing a variety of different types of activities allows for the muscles to be worked along multiple planes of movement and prevents workouts from getting stale. You can also up the intensity of your aerobic workouts by increasing minutes, pace or frequency.

Proper form and speed of movement. The next time you are in the gym, take a moment to observe the many ways that exercises are performed. When it comes to training, whether it’s cardio or resistance training, it is not unusual to see people moving too quickly, resulting in either improper form, injury or less than satisfactory results.

For a new challenge and alternative to focusing on how fast you are moving, try increasing the level of incline or resistance on cardio machines such as treadmill or elliptical instead. If you normally walk fast but on a flat surface, try slowing it down a bit and incorporating hills.

If it’s been a while since you’ve changed the intensity in this way, do so gradually so that you don’t do too much too soon. Going from walking on a flat surface to doing an entire workout of walking uphill, for instance, could result in shin splints or muscle cramping. A better idea would be to alternate between hills and flat surfaces within the same workout for the first week or two, increasing the amount of time on hills as your body begins to adapt.

With resistance training, it is tempting to move quickly in order to lift a weight, however, with increased speed of movement comes an increased risk of injury. If you are an advanced exerciser, have sports-specific training goals, and without joint problems or medical conditions, a faster more explosive lifting pace can be productive.

For most exercisers, however, moving at a slow or moderate pace reduces risk of injury while allowing you to pay attention to proper form and technique. A 2- to 3-second lifting and lowering pace is sufficient for most exercises.

Marjie Gilliam is an International Sports Sciences Master certified personal trainer and fitness consultant. She can be reached at marjie@ohtrainer.com. For information, visit her Web site at www.ohtrainer.com.