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special
report
 Health
& Wellness - Launching a Weight-Training Program
Introduction
Starting Out in the Gym
To the Last Drop
Launching a weight-training program
Fitness Centers
A Healthy Self Image
Fit to Eat
The Path to Weight Control Bliss
Could Clinics be an Answer?
Preparing to begin a
weight training program, you feel the same doubts anyone else
feels. For one thing you don’t think you can apply the time.
But on reflection, you realize that weight training might not
take up as much time as you imagine. There is a way to build
muscle without having to go
through endless repetitions.
The Mayo Clinic,
which has developed its own weight-training program, suggests
that weight training essentially is a means to do strength
training using weights for resistance. It is an opportunity to
compel your muscles to work by challenging them to handle the
resistance of the weights. Of course, there are as many ideas
about the methods to force muscles to work as there are muscle
groups. Most surround the notion of going to the gym and
spending hours at the gym.
But the most recent
studies reveals that just one set of 12 repetitions with the
appropriate weight can induce muscle growth just as efficiently
as can three sets of the same exercise.
Use a weight heavy
enough to tire your muscles after 12 repetitions
At the proper
weight, you should be just barely able to finish the 12th
repetition. In just 20 to 30 minutes, you can do a complete
series of weight training exercises for your arms, shoulders,
abdomen, chest, back and legs.
Graduate From the
Basics in a Slow Surge
Starting out, you
may find that you're able to lift only a few pounds. Once your
muscles, tendons and ligaments get used to weight training
exercises, you may be surprised at how quickly you
progress. Once you can easily do 12 repetitions with a
particular weight, increase the weight by up to 10 percent at a
time.
Don’t Be Afraid to
Take a Break
To give your muscles
time to recover, rest one full day between exercising each
specific muscle group. Many people choose to work the major
muscle groups at a single session two or three times a week. If
you’d rather lift weights every day, plan daily sessions for
specific muscle groups. For example, on Monday work your arms
and shoulders, on Tuesday work your legs, and so on.
Enjoy Your Increased
Fitness
Lean muscle mass
naturally decreases with age. If you don't do anything to
replace the muscle loss, it’ll be replaced with fat. But
weight training can help you reverse the trend — at any
age. Studies show that weight training and other types of
strength training can improve quality of life and the ability to
complete daily tasks for adults even in their 80s and 90s. With
healthier muscle mass, you’ll find yourself working longer and
harder, you’ll have increased flexibility, improved bone
density and you’ll be motivated to manage your weight better.
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