| Weight training improves your muscular strength. | | | | If you have never lifted weights before you |
| With improved muscle strength you will be able to | | | | might find you are only able to lift a few pounds. |
| work longer without getting tired. Weight training | | | | Your muscles, tendons and ligaments need to get |
| also improves your appearance and helps to fight | | | | used to weight training exercises. Once this |
| age-related muscle loss. It is not as complicated | | | | happens you will be surprised at how quickly you |
| as you might think, and it does not take as much | | | | progress. After you are able to do 12 repetitions |
| time as you would think. | | | | with a particular weight, increase the weight by up |
| When I use to think of weight training, I had | | | | to 10 percent at a time. |
| visions of long hard work-outs, lifting heavy | | | | Your muscles will need time to recover. A rest of |
| weights what seemed like 1,000's of times. I could | | | | one full day between exercising each specific |
| see the sweat dripping from weight lifters faces | | | | muscle group is recommended. A good plan might |
| and their entire bodies looked wet with sweat. It | | | | be to work the major muscle groups at a single |
| was not something I was real enthused about | | | | session two or three times a week. If you decide |
| doing for myself. Now that I have learned some | | | | to lift weights every day, exercise specific muscle |
| of facts about weight training, I will be starting a | | | | groups each day. On Monday you could work |
| program soon. You can build muscle with only one | | | | your arms and shoulders, then on Tuesday work |
| set of repetitions! | | | | your legs, and so on until you have finished all |
| What is weight training? Weight training is a type | | | | major muscle groups, then start all over again. |
| of strength training that uses weights for | | | | Most people find short sessions two or three |
| resistance. Weight training challenges your muscles | | | | times per week are more practical than extended |
| by forcing them to adapt to the stress of the | | | | daily workouts. Just 20 to 30 minutes two to |
| weights. | | | | three times a week should allow you to see |
| Research continues to show that a single set of | | | | significant improvement. |
| 12 repetitions with the proper weight can build | | | | As you age if you do not do anything to replace |
| muscle just as efficiently as three sets of the | | | | muscle loss, it will turn to fat. Weight training can |
| same exercise. Good news for those of us who | | | | help you reverse this trend at any age. Weight |
| do not want to spend hours in the fitness center | | | | training and other types of strength training can |
| working out with weights! I will probably soon see | | | | improve the quality of your life giving you the |
| if this actually the case for myself, but I am one | | | | ability to complete daily tasks for adults even in |
| who would never spend hours lifting weights. I | | | | their 80s and 90s. |
| see the young guys in the fitness center that | | | | As muscle mass increases, you maintain joint |
| look like they do a lot of "just hanging out," there | | | | flexibility, increase bone density and better |
| when I arrive for a 60 minute walk. They are | | | | manage your weight. The results of weight |
| there when I arrive, and there when I leave. For | | | | training may also improve your mental health and |
| some, the theory that it takes countless sets of | | | | reduce the risk of depression. These are all good |
| repetitions to build muscle still prevails. And this | | | | reasons to include sessions of weight training into |
| might be also true for those who want to build | | | | your total fitness program. |
| muscles big enough to compete in the wrestling | | | | Source: Mayo Foundation for Medical Education |
| rings or something else. For those of us who only | | | | and Research |
| want a little extra strength while pushing the | | | | Disclaimer: *This article is not meant to diagnose, |
| vacuum cleaner and routine chores around the | | | | treat or cure any kind of a health problem. These |
| house, one set of 12 repetitions should suffice. | | | | statements have not been evaluated by the Food |
| You will need to use a weight heavy enough tire | | | | and Drug Administration. Always consult with your |
| your muscles. You will know the weight is heavy | | | | health care provider about any kind of a health |
| enough when you are just barely able to finish | | | | problem and especially before beginning any kind |
| the 12th repetition. In just 20 to 30 minutes, you | | | | of an exercise routine. |
| should be able to complete a series of weight | | | | This article is FREE to publish with the resource |
| training exercises for your arms, shoulders, | | | | box. Article written 3-2007. |
| abdomen, chest back and legs. | | | | |