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Health Benefits of Weight Training Weight training can reduce blood pressure and lower bad cholesterol, as well
as boost metabolism. Benefits No matter what your age, consider weight training. You’ll build muscle and keep bones strong, lessening your risk for osteoporosis. Mild-to-moderate resistance training has been shown to reduce blood pressure, lower LDL (bad) and raise HDL (good) cholesterol levels, and help the body process sugar, reducing the risk for diabetes. Weight training also boosts metabolism, so it’s easier to burn those extra calories. Older exercisers have even more to gain. Besides stronger bones, muscles, tendons, and ligaments, strength training increases muscle mass to help maintain a healthy weight, reducing the risk of cardiovascular disease, diabetes, and many cancers. Weight training may help ease pain associated with osteoarthritis and improve balance, too, reducing the risk of falls. Strong seniors who can perform the activities of daily living retain their independence longer. Before to begin Starting a program can be confusing—which exercises to do, how much weight to lift, how many “reps.” A professional trainer can advise and educate you. A strength-training video can also provide the visual instruction you need. If you have a medical condition or you’re pregnant, discuss any exercise program with your doctor before you begin. How to Begin A beginner should aim for 30 minutes, two or three times weekly. Try to include all muscle groups in your workout, but don’t exercise the same muscles two days in a row; they need time to rest. Warm up on a cardio machine for the first 5 minutes, work with free weights and machines for 20 minutes, and then cool down with 5 minutes of stretching. Many experts recommend working the larger muscle groups before the smaller muscles to reduce risk of injury. Always lift weights slowly, don’t hold your breath, and use your full range of motion, if possible, throughout each exercise. Watch your posture; stand up straight, and tighten your abs to keep your balance and protect your spine. Focus on doing each exercise correctly before adding weight or repetitions. Beginners’ Most Common Mistakes
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