Weight Training

Once thought an activity for men only, weight training is becoming popular with both sexes as its benefits are learned.

• Weight training increases the strength of your connective tissues (tendons and ligaments), muscles and bones.
• It increases muscle mass, helping your body burn more calories so weight maintenance becomes easier.
• It increases your general strength, making daily tasks easier to perform.
• Your body becomes defined and toned.
• It decreases the risk of bone loss as you age.

When you decide to start your weight training program, consult a trainer or someone at your local gym and have him show you proper form. Lifting weights improperly can cause serious injury.Beginners Weight Training Program:

• Train 2-3 times per week, training your full body in one session
• Be sure to train on non-consecutive days. Example: Monday - Wednesday - Friday
• Be sure to warm up for 5-10 minutes prior to weight training. eg: Treadmill
• Do 1 light warm up set of 15 repetitions prior to the workout set on every exercise
• Rest after every set as long as it takes to recover from the previous set

The following is an example of a beginners weight training program
(it is strongly advised that you use caution and only proceed with the following exercises under the supervision of a qualified personal trainer)

 http://preventdisease.com/fundament/articles/types_exercises.shtml

Shoulders	Machine Shoulder Press	3 sets / 12-14 reps
Back	Machine ~ Pull Downs	3 sets / 12-14 reps
Biceps	Barbell Curls	2 sets / 12-14 reps
Triceps	Machine - Cable Pushdowns	2 sets / 12-14 reps
Chest	Pec Dec	3 sets / 12-14 reps
Legs	Leg Curl	3 sets / 12-14 reps
Calves	Machine - Standing Raises	2 sets / 12-14 reps
Abdominals	Crunches	3 sets / 12-14 reps