(MayoClinic.com) Your friends enjoy using the weight machines and free weights at the fitness center. And you see the results of their hard work — toned muscles and an overall improved physique. You'd like to start a weight training program, but you're not sure you have the time. Think again.
Weight training is a type of strength training that uses weights for resistance. Weight training provides a stress to the muscles that causes them to adapt and get stronger, similar to the way aerobic conditioning strengthens your heart. Weight training can be performed with free weights, such as barbells and dumbbells, or by using weight machines.Weight training: How much is enough?
You don't have to be in the weight room for 90 minutes a day to see results. For most people, short weight training sessions a couple of times a week are more practical than are extended daily workouts.
You can see significant improvement in your strength with just two or three 20- or 30-minute weight training sessions a week. That frequency also meets activity recommendations for healthy adults, which call for strength training at least twice a week — in addition to at least 150 minutes a week of moderate aerobic activity.Weight training: It's all about technique
Weight training offers important health benefits when done properly. But it can lead to injuries, such as sprains, strains and fractures, if it's not done correctly.
For best results, consider these basic weight training principles:
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. As your muscle mass increases, you'll be able to work harder and longer before you get tired. You'll maintain joint flexibility, increase bone density and better manage your weight. So don't wait. Get started today.
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