European Stars And Stripes (Newspaper) - March 28, 1988, Darmstadt, Hesse                                By William Stockton new York times he advertisements buried to comic books have always prom Jsck thai in ust a jew weeks we could be transformed from 90-Pound weaklings scorned by All into mus culs specimens so imposing that no one would dare Kicic Sand in our faces Al the Beach All we had to do was lilt weights Bui he weight room at the focal health club or gym appears Lenity intimidating when we peek in the door All those men and women grunting straining and twitching As they labor not just to lift the world but to Hoisl it High above their Heads who wants their Muscles to bulge thai much Shi. Lii Eio is More to illness than gelling the heart Rale up. Aerobic i excise. Which increases the efficiency of oxygen intake Inlo the body provides endurance and Protection against the ravages of heart disease but in largely ignores strength. Lilting weights builds so Rengh. But does nothing to improve the body aerobically. True fitness combines endurance Wilh strength. The strength can improve performance in a Mavorite sport and reduce the irek of injury. It can also come in hand when calling boxes to the basement or shovelling Snow. And muscle is generally Maro sightly than Hob the weight room once we get in the door turns Oul to to not so imposing Allor All Over hero Are Tho bodybuilders working out to sculpt their Muscles measuring Progress with tapes and Maurois Over there Are Iho weight litters  Are not so concerned Wilh How icy Loov As la How much they can Lill what we want is weight training.  aerobic illness Wilh a modest increase in strength. Wui Ghl in Lam no can be done Wilh Iho Tami Fiat barbells and the smaller dumbbells known now a illness cycles As free weights 01 Wilh exercise machines round in to Ullh clubs. Both methods involve moving rom solos it gains resistance Sard both have the same effects. Free weights however Are not prohibitively cpensi3 an adequate Sel can be purchased for less than s100 and the workouts can be done at Home As Well As in a gym assuming hat you already have an aerobic conditioning program in place such things As running cycling Racquet sports rowing aerobic dancing or jumping rope. Adding weight training docs not involve a major additional time commitment ten minutes a session several times a week will soon bring noticeable Rosu Jis. A Hall dozen or so strength and endurance finding the right balance Basic exercises or lifts can easily be Learned and made a part of Iho customary routine. Resistance and repetition Are Al the Core of weight training resistance is the amount of weight led. Repetition is How Many limes you perform a specific lilt. As a Rule More resistance and fewer repetitions Are More desirable than less resistance and Mars repetitions. The Muscles being exercised should always work against nearly the maximum keeping Sharp in the Kitchen weight possible Wilhour risking damage to Muscles a injury to joints or i codons Trio neophyte should begin with Small weights and Wink up 10 the desired number of repetitions with that weight. Then to or she should add s Lew pounds dropping the number of repetitions and working up again. Speed in performing a lilt is nol important. Instead strive for smooth. Slow movement during both the lilting phase and the Sel Down phase several seconds might to required Tor an individual lift depending upon ils complexity. Jerky movements Are not Good. Weight training is nol without danger to joints tendons Muscles and even toes which Are sometimes broken by dropped weights Mora common Are Back injuries or difficulties caused by hyperextension of a join because a Barbell or Dumbbell was too heavy and could not to controlled. Generally people Wilh recurrent Back problems should avoid weight training or approach it with caution. There also is a danger that you might become excessively Falt Gued and be unable to Felt a Barbell Oil your Chest thus pinning yourself to the Bench. Of All the wide variety of lifts. The Bench press should be approached with the most caution by the beginner. A slander so Rue in weight training is that such ills should Only be done with a spot scr close Al hand ready Lograbo Ilia Barbell and help should you lose control. There also is s danger that weight training will seem Loo easy Al Fust luring the Bogi nor into adding too much weight and Loo Many repel Lions in one session. If you have never used weights or Are returning after 4 Long absence it to imperative to begin conservatively most Barbell ills Ara done with weights that Are 15 to 30 Peic enl of body to