Strength Training for a Healthier, Happier You

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Strength Training for a Healthier, Happier You

It's a great decision to begin strength training. You'll soon have more stamina, more endurance and energy, and overall you will feel better. Your appearance will improve as well. Sounds great, right? But before you start, you need to make sure that your body can handle lifting weights.

Talk to your family doctor or consult another health care professional if you aren't sure whether strength training is right for you. Definitely contact a doctor before strength training if any of the following situations apply to you:
* Cardiovascular disease or chest pains
* High cholesterol
* Obesity
* Coming off a recent surgery
* Pregnancy, especially if you are at least 6 months pregnant
* Muscular or joint problems
* Asthma
* Diabetes
* Arthritis
* High blood pressure
* Inactivity for several years

As soon as you want to begin strength training you should. Your training will be much more effective and go much smoother if you follow these ten simple directions.

1. Prior to beginning your daily regimen, always warm up. You need blood flowing to your muscles if you are going to use them.

2. You want you muscles to be as flexible as possible when you work out, so stretch them before you begin.

3. Don't try to lift too much too early in your strength training endeavor. It is best to start with lighter weights and build from there.

4. Proper form makes strength training more effective, so ensure that you've picked a weight that will allow you to use the entire range of motion of the muscle you are
exercising.

5. Make sure you vary the intensity of your activity often, following the activity level you want to achieve and meeting your ultimate goals for the strength training.

6. Make sure you listen to your body when strength training. How you feel overall is a better indication of overexertion than checking your heart rate will be.

7. Do at least eight to twelve repetitions. This ensures that you are doing a proper weight level. Also, when you start, do only two days per week. You can increase this over time.

8. No strength training session should last more than one hour.

9. Rest for one or two days after exercising. Your muscles need time to revive.

10. Silly slogans like "no pain, no gain!" can be safely ignored. They only lead to injuries that prevent you from training at all.

Faht Tarhelm is the chairman of FCL Training - which is the most up-to-date resource on training online. For more information, go to: http://www.fcltraining.com