Weight Training

The Benefits of Weight Training

    Almost everyone should lift weights. Weight lifting
strengthens bones, muscles, ligaments and tendons; increases
coordination for tasks requiring strength; and gives confidence
and mobility to disabled people. 
    Just exercising doesn't do much to strengthen muscles. If
it did, marathon runners would be the strongest people in the
world. To become strong, you have to exercise your muscles
against progressively greater resistance, such as lifting heavier
weights.
    Even people with muscle or nerve diseases can benefit
from lifting weights.  They may be unable to work out as long or as
hard as a healthy person, and they will take longer to recover from
their workouts.  However, if they stop exercising when their
muscles feel heavy or hurt and they take off when their muscles
feel sore, they can become much stronger. 
    Anyone starting a weight training program should be
guided by an experienced instructor.  Lift two or three times a
week, never on consecutive days. On each exercise, use the
heaviest weight you can lift comfortably ten times in a row. Work
up to three sets of ten in each of your chosen exercises.  Then
allow at least 48 hours for your muscles to recover.  Do not lift if
they feel sore.
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