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It will make you stronger, strengthen your bones, raise your stamina, and give you other mental and mood boosts. The key to a good strength program is to work big muscle groups like the legs, arms, and core. You can do this with weight machines, free weights, exercise bands, or even just your own body weight.

Otherwise, you are at risk for sprains, strains, breaks, or overuse injuries. Start with a weight that you can lift comfortably 12—15 times whether that's on a machine or free weights and move the joint through its full range of motion. Breathe out when you lift the weight and in when you lower it. Talk to people at your gym. Pick exercises for major muscle groups. A good strength program will work all the major muscle groups. Choose exercises that isolate these or work several groups together.

Tailor your program to your own needs, but also to your physical limits. Take into account your strength, balance, and age.

You can strengthen your arms and shoulders with bent over dumbbell rows and overhead presses. Bench presses will work your chest muscles. Exercises that use several muscle groups at once are really useful. For instance, squats will exercise your quadriceps and gluteal muscles at the same time. Lunges are another good example of this kind of exercise. Split the program into rotations, sets, and reps. Your training program should be a cycle.

Plan to focus on certain muscle groups on different days, and each day doing a number of specific exercises. Your rotation might look something like this: bench-presses, rear flyes, push-ups, and planks one day for your back, bicep and tricep curls another day to work your arms, and squats, lunges, bridges, calf raises, balance exercises, and leg curls for your legs the third day. During each rotation day, split up the exercises into sets and reps. How many reps and sets should you do? Answers vary.

The Mayo Clinic recommends one set of 12 reps for each exercise. Another rule of thumb is that light weight with many reps builds endurance and muscle tone, while heavy weight and fewer reps — but lots of sets five or more — builds strength.

The answer is not that long. Most people will see results after about eight weeks with two or three 20 to 30 minute sessions per week, covering all groups. Prevent plateaus by changing up your routine every eight weeks or so. Remember to give your body time to rest and heal: always schedule at least 48—72 hours between sessions for each muscle group.

Use the three-pronged approach. Like cardio, use a three-stage approach in your resistance training: aerobic warm-up, post-lift stretching and cool-down. These will help to get the blood flowing, the joints limber, and to stretch and relax the muscles after you are finished. Do not stretch before resistance training. After your workout, take some time to cool down and stretch one or two minutes for each muscle group. Do large muscle groups first.

Experts recommend that your order of exercise should start with large or multiple muscle groups. You can isolate smaller or individual muscles afterwards. Also, do exercises that use multiple joints before those that use one joint. You might work out your legs and back first, for instance. Squats, for example, use your legs but also your gluteal and core muscles, and should be done early in the workout.

Do single joint and single muscle exercises later. Bicep curls or shoulder shrugs can come later in the workout session. Part 4. Focus on major muscles and joints. Flexibility sometimes gets a back seat in exercise programs. Still, you should be sure to add basic stretches to your program.

Stretching makes you limber, increases the range of motion in joints, increases blood flow to muscles, and can prevent injury. Stretch major joints and muscle groups that you use everyday, either during your workout or daily activities.

The legs , arms , back , chest, shoulders, and hips are some common ones. Warm-up beforehand. You can injure yourself. Instead, do a few minutes of warm-up cardio to get blood flowing before you start stretching. You might want to hold off on stretching before strength training or intense activity like running or other track and field sports.

Some research shows that pre-event stretching can actually reduce your performance. Hold the stretch. When you stretch, gently pull the muscle and joint in a smooth movement and hold it for about 30 seconds.

You might need to hold for 60 seconds in problem areas, i. In the simple balasana pose or child's pose , kneel on the floor with your knees slightly apart. Then, lean your hips forward, touch your forehead to the ground, and hold your abdomen to the thighs for 20 to 30 seconds. Reach your arms out in front of you. This pose will gently stretch your lower back and upper body. Older adults should be cautious about this stretch, as it can be harmful to the spine.

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