Q: Is there any reason to lift weights?

A: Lifting weights, if done correctly, can work wonders no matter what your age. In fact, structured, systematic use of weights, particularly machines, will help prevent osteoporosis, increase your metabolism rate and significantly minimize back and shoulder strains from daily activities and other athletic pursuits. Always check with your doctor before starting any new exercise routine.

Q: Is lifting weights harmful for someone who's never done it?

A: If done with proper form, weight workouts can be safer than many other activities such as bowling and gardening. With correct weight routines, the tension is more equally distributed in a person's body.

Q: How often should I lift weights?

A: Aim for three or four times a week. Do not work the same muscles two days in a row. Muscles become stronger during rest. However, if you use different sets of muscles, it's okay to lift weights two days in a row

Q: How much weight should I lift?

A: Beginners should use weights that are light enough for 15-20 repetitions. Your muscles may be strong enough for heavier weights if you only do 8 repetitions. However, tendons attaching muscles to bones may be fragile and prone to injury, even though the muscles can handle heavier loads. Light weights will strengthen tendons with many repetitions. After 4-6 weeks, your joints will be able to handle heavier weights.

To produce greater health results, increase the amount of weight you lift over time. After your tendons catch up to your new muscle strength, choose a weight that requires you to exert yourself somewhat to complete 8-12 repetitions.

Don't increase the weight too rapidly, however, because you may injure yourself. Challenge yourself gradually. When 8-12 repetitions become fairly easy, move to the next level. Otherwise, you'll end up maintaining your physical state, rather than improving it.

Q: Should I stretch muscles between sets of exercises?

A: Yes, especially after chest, shoulder and leg routines. But don't stretch after every single set, or you may end up straining soft tissue. Instead, walk around between sets or drink water.

Q: How does strength building help to reduce cancer risk?

A: As we age, we lose muscle, which is often replaced with fat. Research shows that too many fat cells can increase hormone production. By exercising regularly, you can reduce the amount of hormones such as estrogen and insulin that are factors in the development of breast and colon cancers. By weightlifting, you can also restore muscle that helps maintain a healthy weight and your ability to exercise every day.

To learn proper posture and techniques for lifting weights and avoiding injury, go to your local gym or YMCA for a weight circuit demonstration by a fitness professional. For a list of trainers, call your county's department of recreation, phone a local fitness center, or visit the American Council on Exercise. 

Source: American Institute for Cancer Research

Nubella News encourages all site visitors and readers interested in understanding the material contained within this article at a more detailed level, to perform additional research and investigation into the article topics, references, and any links provided within the material. Nubella News does not intend to offer medical advice. We recommend that all readers ask their doctor or medical professional for additional advice, guidance, and/or recommendations pertaining to this article.