Include free weights in your strength training routine.
Aging, lack of activity and illness can all impact muscular strength. Properly balanced workouts require both aerobic exercise and strength training to gain important muscular strength and endurance. Muscular strength helps provide the necessary energy to perform everyday tasks with ease. Building muscle provides the fuel to help your body burn calories and increases overall fitness, according to the Mayo Clinic. Take charge of your health and resist letting your muscles fade into oblivion by performing simple and regular strengthening exercises.
Instructions
1. Warm up and stretch properly. Warm up for approximately five to 10 minutes. Accomplish this by doing a gentle aerobic activity, such as walking or bicycling. Follow your warmup with gentle stretching exercises. Stretch all major muscle groups to ensure you limit the chance of injuries, including strained muscles. Visit the American Academy of Orthopaedic Surgeon website (see Resources for a link) for examples of specific stretching exercises and safely complete them.
2. Choose an appropriate exercise routine. Develop muscular strength by engaging in exercise routines featuring free weights, weight machines or resistance bands. Use your own body weight for resistance by including exercises like push-ups and sit-ups into your routine. Focus on including exercises that work all the major muscle groups, including the arms, legs and core. Examples of strength building exercises include bicep curls, triceps curls, squats and lunges. View the American College of Sports Medicine brochure, Free Weights, for additional help on developing a strength training routine utilizing free weights (see Resources for a link). This information is transferable to weight machine routines as well. View recommendations from Fitness magazine to help plan strengthening routines utilizing resistance bands (see Resources).
3. Perform the recommended amount of repetitions at an appropriate weight or resistance. Complete eight to 12 repetitions of each exercise. Determine the appropriate amount of weight to lift with free weights and resistance machines and adjust as you gain strength. You should have a difficult time finishing the final repetition. Check with a personal trainer or other fitness professional if you need additional help determining an appropriate weight for your fitness level.
4. Aim for consistency. Perform strength training exercises a minimum of two times a week, per guidelines established with the help of the American College of Sports Medicine. Allow muscles to rest for one day before completing another session. To include weight training in your daily routine, alternate muscle groups. Work arms and legs on alternating days to ensure each muscle group receives rest.
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