SHAPE UP
Seek guidance for balanced weight-training program

Question: I would like to begin a weightlifting workout, not to lose weight or bulk up, but to tone muscle, particularly legs and chest. What do you suggest? Also, is a cardio workout necessary along with weightlifting or is cardio basically designed for weight loss?

Answer: You should first get a medical checkup to make sure you are ready and able to exercise.

With regard to weight training, go to your nearest fitness facility and have a trainer show you a basic, whole-body strength-training routine for beginners. Be sure to tell her/him where you will be working out — at home or at a gym — so a proper program design can be made for you.

I suggest getting a three-month pass to the gym and a few sessions with a trainer to get you going on a simple program, then do follow-up sessions as you progress. This will ensure that you are comfortable with all of the movements as you build a solid foundation of fitness to use when you decide to go out on your own.

It's a myth that once you work with a trainer you are supposed to keep seeing him/her every week. If you're just seeking basic fitness, do a few sessions, learn what you have to learn, then do follow-ups every few months as you progress.

Make sure that the trainer gives you basic-level exercises for your legs, calves, back, chest, shoulders and arms with an emphasis on proper form/technique, stretching and consistent cardiovascular work. It is important to strength train with all muscle groups to achieve a well-balanced physique.

As far as cardiovascular work, yes, it is good for weight reduction, but more importantly, it is essential for overall good health. Be sure to get "cardio" at least four days per week for 20-to-60 minutes per session.

Hitting the weights, along with cardiovascular work, stretching and high-quality, disciplined eating habits will give you a balanced program that will be sure to help you live long and strong for years to come. Good luck.

Dave Patania, a certified personal trainer, welcomes your questions. Send them to Personal Trainer, The Enquirer, 312 Elm St., Cincinnati, Ohio 45202. Or e-mail davpatania@aol.com.