Here are the answers to some common questions asked by those beginning a weight-training program:

How many sets for weight-training?

There has been a lot of debate over the most productive number of weight-training sets to perform. Some researchers say one is sufficient, while others claim that multiple sets are the way to go for results. The answer depends on your goals and current training state. Untrained individuals can make progress with one set, while more highly trained exercisers will need multiple sets.

Should you train to muscular-failure with weights?

Research shows that it is not necessary to train to failure to get results in strength and size. For beginners, this is particularly true because sedentary people require little stimulus to improve muscular size and strength.

How should I breathe while weight-training?

When lifting (concentric muscle contraction) the weight, you should exhale. When lowering (eccentric muscle contraction) the weight, inhale. By breathing in this manner you will diminish the internal pressure (Valsalva maneuver) on the thoracic cavity and allow blood to flow more freely back to the heart.

How much water should I drink?

Make sure that you are getting at least eight to 10 8-ounce glasses of water every day. If you are very active, you may need to drink more.

Thirst or hunger?

Sometimes thirst is disguised as hunger, which leads us to overeat. When the feeling of hunger comes on, drink a glass of water instead of diving into the food.

Should you perform weight-training and aerobic exercise on the same day?

Performing both on the same day can actually enhance the fat-burning process. However, if you are an aerobic athlete (marathon runner, tri-athlete, etc.) make sure you set up your training schedule to ensure proper recovery to enhance performance.

Anything else to remember?

Don't forget to play! Take the kids hiking or to the park. If you don't have any kids, go out anyway! Be a kid again. There are many great ways to burn calories and have a lot of fun in the process.

Michael Nimmons, MS, is an exercise physiologist with Porter Hospital's Cardiac Rehabilitation Department. Contact him at 219.263.4629 or michaelnimmons@porterhealth.org.