STYLE : SPRING HEALTH & BEAUTY : Looking Good, Feeling Great
1. Warm up before each workout. For instance, run or walk in place for a few minutes. Then stretch gently.
2. Start with light weights, ones you can lift comfortably 10 to 15 times. This is called a set; do two or three sets of each exercise.
3. Rest between sets for a minute or two (longer for heavier weights) to let muscles recover.
4. Work slowly and smoothly through the entire range of muscles. Don’t jerk the weight around. If you lift too quickly, the momentum of the weight will do much of the work, not your muscles. Don’t “lock” (fully straighten) your knees or elbows when these joints are involved in an exercise since this puts excess strain on the joints.
5. Exhale while you lift, and inhale when you bring the weight down. Breathe evenly: Holding your breath when lifting can raise your blood pressure precipitously.
6. If you feel any pain during a particular exercise, stop immediately. A mild burning sensation is acceptable, but pain is a warning that you’re causing damage.
7. Isolate the muscle group that you’re working--that is, try to move only the muscles that are involved.
8. Work large muscle groups first, such as those in the legs, chest and back, which require heavier loads.
9. Design a balanced workout. Don’t overemphasize one part of the body, such as the chest or arms.
10. Pair your exercises. Each muscle group has an opposing one--for example, the quadriceps and hamstrings (on the front and back of the thigh). An imbalance between opposing muscles increases the risk of injury.
11. Cool down after the workout. Repeat part of your warm-up and stretching routine to help muscles recover. Stopping abruptly may produce lightheadedness or fainting.
Note: Although working with light weights is very safe, if you’re 35 or older or have heart disease or another medical condition, you should check with your doctor before starting any exercise program. Adapted from the University of California, Berkeley Wellness Letter Health Letter Assn., 1992.