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If you want to see results fast, nothing compares with using weights to tone your body. Lifting weights or using weight machines helps burn excess fat and makes muscles firm. Some experts believe training with weights or other forms of resistance training that force you to work against gravity, such as walking up hills or stairs, can help you resist the ravages of aging.

Advantages of weight training

It  was  found that non-athletic women between the ages of 60 and 77 who performed the prescribed exercises improved their isotonic strength (the strength needed to move heavy objects) by an average of 52 percent. Isometric strength (the force needed to push against a stationary object) rose by 31 percent, while walking speed increased by 18 percent. Studies like these show that weight training can benefit people at any age.

In addition to helping you to look and perform your best, weight training has the added benefit of strengthening bones, as well as muscles, to help prevent osteoporosis. What's more, strong is powerful. Weight training can give you a sense of competency you didn't have before as you zip through daily tasks, such as carrying groceries or pushing a lawn mower, which may have been difficult for you before. Finally, although weight training is not aerobic, it will help increase your metabolism, which helps you to shed excess fat.

Exercise guidelines

The first word of advice on lifting weights is to proceed with caution. It's essential to begin with very, very light weights - weights so easy to lift, they seem to be flying through the air. Don't try to prove yourself. Strength comes with time and practice, and by starting out too strong too soon, you're sure to end up with injuries that prevent you from exercising at all.

Besides taking care with the amount of weight you lift, the form you use to lift it is critically important. The way you lift a weight is more important than the amount of weight you are lifting. It's so easy to jerk your back around while swinging a weight from one position to another: a guaranteed recipe for injury. Only by lifting slowly with proper form will you be sure to exercise the proper muscles in the correct way.

Now that you're keyed in to the importance of form and light weights, you may wish to begin considering which exercises to perform. Basically, weight training attempts to isolate specific muscle groups in various parts of your body, such as your shoulders, chest, arms, back, legs and stomach. You should work them one at a time. A variety of exercises are available for each muscle group. Most experts recommend that you establish a routine that works all of the different muscle groups at least once during the course of a week. It's also advisable to change your weight training routine periodically by trying new exercises that will work the muscles in a slightly different way.

To begin, it's best to follow a routine developed by a qualified training expert. This does not mean you have to sign up with a personal trainer or join an expensive gym, although it helps tremendously to have a qualified expert demonstrate technique and form. If you can't afford to do that, take a simple trip to the library to take out a few instructional books with sample workout routines. Many are geared toward the special needs of women, while others are geared toward men. Many Web sites and bookstores also are available to help you get started with your weight-training program.

A few general rules of thumb about training:

• As with any exercise, a warm-up and proper stretching routine will help prevent injury. Walking in place, stepping or jumping rope for a few minutes will help get your muscles geared up for action.
• Go slow. Start out light, and lift the weights slowly in a controlled manner.
• Most experts recommend that you exercise larger muscles groups before smaller ones to achieve maximum benefits.
• Use the same amount of weight in your left and right hands. Even if one side of your body seems to be stronger, you should be consistent in the amount of weights you use.
• Don't over-train. Take one or two days off before exercising the same muscle group a second time.
• Follow your trainer or workout-routine instructions about the number of times (repetitions) to lift each weight and how many sets of each exercise to do.
• Don't forget to breathe out as you lift the weight. Keep those muscles oxidized.
• Stretch at the completion of your workout to help avoid stiffness and soreness.

How many calories will weight training burn?

The amount of calories burned during any physical activity will depend on the duration and intensity of the workout. Generally speaking, a 160-pound person will burn around 400 calories during a 45-minute weight training session.

Weight training gear

If you desire to work hard to become toned, shapely and strong, you'll need to join a gym to use weight training equipment. Or you can purchase some on your own. Start out by buying light dumbbells. These weights are usually sold in 3-, 5-, 8-, 10-, 15- and 20-pound increments. Depending on what routine you follow, you may also need a barbell with weighted plates. Most weight training routines also require the use of a bench, but some can be performed while standing or while sitting on a chair. If you do buy a bench, some can be used in a flat position as well as in an inclining position. You'll find that having that double option will come in handy as you progress in your weight-training skills. Keep water close at hand, and drink frequently. Finally, weight-training gloves will help keep your hands from blistering when you exercise, but they are not essential.

 

For  More  Information:  Please  consult  your  physician  on  your  next  visit.