Transformation:

How to Take Them from Sedentary to Active - Part 2

By Wayne L. Westcott, PhD

WHAT TO TEACH

Now let’s review suggested exercise methods for the inactive, including program design for endurance and strength training. The following are recommendations, based on our program, in the areas of exercise type, frequency, intensity and duration.

ENDURANCE TRAINING FOR THE NEW EXERCISER

Exercise Type. We start unfit or obese participants on cycles because the equipment supports their body weight. This permits the target muscles to work only against a controllable external resistance. We prefer to begin with recumbent cycling because it offers built-in back support and enhanced cardiovascular efficiency. By keeping the legs higher and moving horizontally, recumbent cycling facilitates blood return to the heart and places less stress on the circulatory system.

We then move to upright cycling, which is somewhat more demanding but still provides body weight support. We follow this with treadmill walking, a body weight exercise that provides a largely horizontal movement pattern. Of course, increasing the incline or speed can add a more vertical component, making the exercise progressively more difficult.

For those able to work at higher aerobic levels, we introduce stair stepping and stair climbing machines, in that order. Although stair climbing requires greater effort, both activities involve body weight exercise and a vertical movement pattern. Because lifting the body mass repeatedly is a demanding physical activity, stair climbing is typically the final step in our exercise progression. How soon we introduce clients to each new phase depends on the individual. An average progression includes several weeks in each phase.

We have recently introduced the skating machine, with positive responses from most participants. Although training on this machine undoubtedly requires more coordination than stair stepping or stair climbing, it provides lateral movement and addresses different muscle groups (hip abductors and adductors) than the other exercise modes.

Frequency. The majority of our exercise classes train three days per week, on Mondays, Wednesdays and Fridays. We encourage those classes that meet on Tuesdays and Thursdays to perform an additional aerobic session on Saturday or Sunday.

Intensity. Depending on the individual’s general health, fitness level and medical limitations, we recommend a target heart rate range of 60 to 75 percent of the age-predicted maximum heart rate. We also use the Borg scale of perceived exertion and do not allow participants to exceed the moderately hard level (RPE of 14). Of course, we abide by whatever guidelines a physician has indicated with respect to the exercise program.

Duration. For some of our beginning exercisers, the walk from the parking lot is about all the endurance activity they can handle. It is therefore not unusual for us to start a deconditioned participant with less than five minutes of continuous aerobic activity, and that at a very low effort level. We progressively increase duration to 25 minutes.

Once a participant can sustain 25 minutes of endurance exercise, we gradually increase intensity, often through interval training. For example, someone who can cycle for 25 minutes at 75 watts with one minute at 100 watts, then progress to alternating three minutes at 75 watts with two minutes at 100 watts, and so on until he or she can perform all 25 minutes at 100 watts.

STRENGTH TRAINING FOR THE NEW EXERCISER

Exercise Type. Our goal is to perform a specific strength exercise for the following major muscle groups:

• Quadriceps
• Hamstrings
• Gluteals
• Pectoralis major
• Latissimus dorsi
• Deltoids
• Biceps
• Triceps
• Erector spinae
• Abdominals
• Neck flexors
• Neck extensors

To target these muscles, our program typically incorporates the following machines:

• Leg extension
• Seated leg curl
• Leg press
• Double chest
• Super pull-over
• Lateral raise
• Biceps
• Triceps
• Low back
• Abdominals
• Four-way neck

We usually introduce four machines during each of the first three instructional sessions. The teaching and training order is leg exercises, followed by upper-body exercises, followed by midsection and neck exercises.

Frequency. Although we recommend three strength workouts per week on nonconsecutive days, we have attained excellent results with two training sessions per week. Studies have shown that two weekly sessions produce about 75 percent as much muscle development as three sessions, and therefore represent an effective exercise protocol for previously inactive participants.

Sets. Due to time limitations, our program participants perform only one set of each exercise. In addition to being time efficient, single-set training may be as effective as multiple-set training. Studies have revealed similar strength gains from one and three exercise sets. Our members typically increase their muscle strength by over 50 percent and their lean (muscle) weight by about three pounds after eight weeks of single-set strength training.

Resistance. After an introductory period, we work with approximately 75 percent of maximum resistance for each strength exercise. This method provides a safe and productive training workload.

Repetitions.  Research reveals that most people can complete 8 to 12 repetitions with 75 percent of their maximum resistance. At a controlled movement speed (about six seconds per repetition), participants experience approximately 50 to 70 seconds of continuous muscle tension. This represents a productive anaerobic work effort for the target muscles and provides an effective stimulus for strength development.

Progression. While there is no set procedure for progressively increasing exercise resistance, we use a simple system based on the 5 percent rule. That is, whenever a trainee can complete 12 repetitions in good form, we increase the resistance by 5 percent or less.

Speed. We use six-second repetitions—two seconds for the lifting phase and four for the lowering phase. Although this training speed has produced excellent results, my research has shown equivalent strength gains from four- and eight-second repetitions. With respect to training speed, the most important factor is to teach the trainee to control each lifting and lowering movement, so he or she could theoretically stop a movement at any point. Otherwise, momentum may play a larger role than muscle, in which case the training effect is reduced and injury risk increases.

Range. Jones et al. demonstrated that functional strength gains occur only in the movement range trained. Because we want our participants to develop full-range strength, we train them will full range movements within their ability to perform these.

Technique. In addition to training participants to control movement speed and move through their full range, we insist they not hold either their breath or the resistance. In other words, we make sure trainees demonstrate continuous breathing and continuous movement throughout each exercise set. Breath holding and isometric contractions may occlude blood flow and raise blood pressure to unsafe levels.

Part 3 of this 3 part article will appear in the next FitBits!

Wayne L. Westcott, Ph.D., is fitness and research director at the South Shore YMCA in Quincy, Massachusetts, and a strength training consultant to several professional organizations.  He is the author of the college textbook Strength Fitness, as well as several other fitness and exercise books.

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