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.
Burning the Calories
To burn calories while building muscle, you should use enough weight so that you can safely complete only 10 to 12 repetitions. (If you’re a beginner, do only one set of 10 to 12 reps. If you’re an experienced lifter, do two or three sets of 10 to 12 reps.) Rest about 30 seconds between sets. And remember to take a one-day rest between workouts.
More Muscle
To gain muscle, you should use enough weight that you can safely lift it only four to eight repetitions for three sets. Because the weight is heavier, rest two minutes between sets. You may take two days off between lifting days. Don’t forget to breathe out while lifting, and use a spotter (someone who watches you while you lift to make sure you’re safe and assists you as needed) when lifting heavy weights.
Endurance
To gain cardiovascular and muscular endurance, you need to lift between 12 to 16 repetitions for three sets while resting 20 to 30 seconds between sets. Again, make sure you take a one-day rest between workouts.
