Posted on: Wednesday, December 1, 2004

Everybody needs weight training

By Jeannine Stein
Los Angeles Times

Weight training has gained attention in recent years as a way to prevent bone loss in postmenopausal women. Now experts say that this type of exercise is crucial for everyone.

In issuing updated, broad exercise guidelines for children and adults, the American College of Sports Medicine emphasized not just the benefits of cardiovascular exercise but the advantages of often-overlooked resistance training as well. Resistance training doesn't always mean weight workouts — it also refers to using one's own body weight in exercises such as pushups.

Children, especially those who are prepubescent, should do impact activities such as jumping, combined with moderate resistance training at least three days a week for 10 to 20 minutes, the guidelines suggest. However, kids shouldn't adopt a "no pain, no gain" policy — the organization suggests not lifting more than 60 percent of the maximum amount one can lift.

Adults should do weight-bearing endurance activities (tennis, jogging) three to five times a week, and resistance training (weight lifting) two to three times a week at a moderate to high intensity for 30 to 60 minutes a day combined, the organization recommended.