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