Don't Wait: Give Weights a Try

FOR IMMEDIATE RELEASE
November 5, 2009

As we age, we start to lose muscle. Loss of muscle means the grocery bags are harder to lift; it also makes weight control more difficult because muscle loss slows down your metabolic rate.

But, some experts say that just two months of strength exercises can reverse 20 years of muscle loss in a typical person. And, the benefits don't end there. Strength training can give you more self confidence, help you sleep better, and help ward off depression. Strength training also makes aerobic exercise more enjoyable because you are fitter.

Are you convinced? Ready to give weights a try? Here are some tips to help you get started:

• Check with your doctor before you try strength training.
  
• Exercise with a partner, for both motivation and safety.
  
• If possible, learn the basics from a trainer or knowledgeable friend.
  
• Don't over-do, but do use weights that are heavy enough to challenge your muscles. You should only be able to do 8 to 12 repetitions of an exercise before needing a rest.
  
• Your own body weight can provide significant strength building. Simple, old-fashioned exercises like push-ups on the floor or against a wall help build arm, back and chest strength.
  
• Some strength exercises such as the back extension and abdominal curl are done without weights.
  
• Do strength-training exercises two or three times a week, but not on consecutive days. Your body needs a rest day between workouts.
  
• Gently stretch your muscles after your strength workout.