You can improve your muscle tone and appearance as well as increase your
energy level and endurance by performing resistance-training exercises
at least two
times per week. In addition, resistance training helps you maintain a healthy
body weight and reduce your risk of osteoporosis.
Tips to get started strength training:
- Allow 25-30 minutes per session and be sure to include a 5-10 minute
warm-up with light exercise and stretching.
- Perform strength-training exercises at least 2 times per week. For faster
results use a split schedule routine working out 4-5 days per week.
- For machines and free weights use enough weight to perform 2-3 sets of
8-12 repetitions. You can also perform exercises with band/tubes, calisthenics,
and floor exercises using higher repetitions.
- You’ll need about 30-90 seconds of rest in between each set.
- Include exercises that will work each major muscle group, focusing on
proper technique and breathing.
- Start by working larger muscles groups first such as your legs and finish
with smaller muscle groups.
- Remember to periodically change exercises and intensity for best results.
To learn more check out the following links: www.shape.com or www.acefitness.org. You can also check out our “Exercise of the Week” feature at www.gvsu.edu/wellness.
