Fitness

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Starting a weight training program

Weight training is an important part of any fitness program. Combined with aerobic exercise, weight training can boost your strength, tone your muscles and even help you lose fat. Ready to start a weight training program?

Warm up with five to 10 minutes of stretching or brisk walking. Then choose a weight or resistance level heavy enough to tire your muscles after about 12 repetitions. With the proper weight, a single set of 12 repetitions can build muscle just as efficiently as can multiple sets of the same exercise.

To give your muscles time to recover, rest a day between exercising each specific muscle group — and remember to complement weight training exercises with daily aerobic activity.

1. Earle RW, et al. Essentials of Strength Training and Conditioning. 3rd ed. Champaign, Ill.: Human Kinetics; 2008:295.
2. Pollock ML, et al. Resistance training for health. The President's Council on Physical Fitness and Sports. http://www.fitness.gov/resistance.pdf. Accessed July 25, 2012.
3. Peterson DM. Overview of the benefits and risks of exercise. http://www.uptodate.com/index. Accessed July 25, 2012.
4. Wilmore JH, et al. Physiology of Sport and Exercise. 4th ed. Champaign, Ill.: Human Kinetics; 2008:186.
5. Mayo Clinic Fitness for EveryBody. Rochester, Minn.: Mayo Foundation for Medical Education and Research; 2005:155.