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
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