“Weight training” may conjure images of oiled muscle-flexing body builders, even former California governors, but it can be a simple and affordable way to get and stay stronger,.
According to some doctors, using free weights – barbells, dumbbells or bars – is one of the best training activities because they mimic movements in daily life. Think of your daily chores: carrying groceries, lifting children and laundry baskets, pushing lawnmowers and vacuums, or pulling books from a high shelf. Adding free weights – even little as one- to five-pounders – to your exercise routine strengthens the muscles we use to lift, carry, push or pull.
Free weight exercises offer the following benefits to all of us:
- promote neuromuscular well being
- burn calories
- boost metabolism
- strengthen muscles
Health specialists suggest that a good regimen for working with free weights is two to three times per week. Some basic tips to start out include:
- Select a moderate starting weight.
- When you get started, some muscle fatigue may occur but should not be painful.
- Don’t overdo it; start small and build up.
- If the weight you choose seems too easy, it's probably just about right.
- If it hurts, stop.
- The weight, motion and number of repetitions can be tailored to your fitness, goals and age.