Training Center — The Basics of Weight Lifting
May 26, 2008
Weight training, either using weights or your own body as the resistance, has a great number of benefits. And a good weight-lifting program can be helpful in preventing diseases such as osteoporosis and obesity. Please consider making weight training a regular part of your fitness program! Here are other benefits:
• lose weight.
• tone your muscles.
• gain body strength.
• improve athletic performance.
• prevent injury.
• improve balance.
The Rules of Weight Training
• An ideal program will work all of your muscles at least three days a week, giving yourself a day of rest between each lifting day. You may need to gradually work up to lifting three times per week.
• Warm-up using a cardio activity such as walking or riding a stationary bike for about 10 minutes and stretch your muscles before you begin lifting.
• Always breathe out while lifting. Never hold your breath.
• Exercise the large muscles (e.g., quadriceps and hamstrings) before the small muscles (forearms or lower legs).
• Exercise the muscles of the chest, back, shoulders, thighs, calves and abdominals.
• Do one or two exercises for each area.
• Start with a lower weight and do two sets of eight to 16 repetitions.
• Add one more rep (or more pounds) each week to become stronger. (For example, increase the weight and do three sets of 10, then three sets of 11 . . . three sets of 15. Then increase the weight again and drop the reps.)
• Don’t forget to stretch your muscles and cool down after you lift.