FITNESS Weight-training DVD grows with the user

Kathy Smith has devised variations in position that give the workout a boost.
By HOLLY HANSON
KNIGHT RIDDER NEWSPAPERS
The problem with most exercise DVDs is that the dedicated exerciser quickly outgrows them.
That's not the case with Kathy Smith's "Lift Weights to Lose Weight 2," a well-considered toning regimen that brings a fresh approach to weight training.
It's the best weight-lifting program released this year. And the DVD format offers ways to customize the routine, to suit not only your exercise time each day but your changing level of fitness.
Though many of us still think of aerobics as the best way to lose weight, studies show that strength training is equally important. Weight lifting boosts metabolism and builds muscle, which helps the body burn more calories. And who wouldn't like to be stronger?
Smith runs things with her usual efficiency and good spirits. She offers a brief introduction to the benefits of weight training and explains the format and the equipment, which includes an exercise step or weight bench and three sets of hand weights (Smith recommends 3-, 5- and 8-pound weights, but beginners can start with 1- or 2-pound weights).
The 60-minute routine is split into segments: an introduction and warm-up, two 10-minute lower-body sections, two 10-minute upper-body sections and an 8-minute abs routine. The DVD also has a programming function that allows home exercisers to choose which segments they will do and in which order, as well as a bonus 20-minute section using a stability ball.
Varied techniques
Smith works out with a class of eight, including Nancy, Robin and John, popular regulars from past videos. Although Smith performs an intermediate version of the routine, some class members do easier versions, while others add their own elements to make things more difficult. You can locate someone in the class whose fitness level is similar to yours and follow what he or she does.
Smith describes the routine as "weight lifting with a twist," and she means that literally. Because core abdominal strength is so important to overall fitness, Smith has devised new techniques that help exercisers work the abs even while they perform moves designed to tone the arms or legs.
For biceps curls, the exercisers stand with one leg crossed in front of the other, the body rotated sideways at the waist. Maintaining that pose works the abs while the arms raise and lower the weights. Even veteran exercisers will be surprised at the difference that position makes.
Smith keeps things moving briskly, usually performing about 12 reps of each move. Her instructions are complete and clear, helped along by excellent camera work. For several moves, Smith stands in profile, a view that makes it easier to see how the muscles work.
Tailored to fit
At 60 minutes in length, this routine is challenging, but the programming function allows you to tailor it to suit your stamina and fitness level. As with all weight training, you should allow 48 hours between workouts so that the muscles can recover.
Smith has built a reputation as a knowledgeable and effective fitness pro, and this DVD shows why. If you want one exercise DVD to last you the rest of your long and healthy life, this is the one.