Many Americans do weight- or resistance-training programs to improve their health and fitness. The following quiz can help you find out if you know enough about strength training to start a program yourself.
1. It's important to check with your healthcare provider before beginning a weight-training program.
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Check with your healthcare provider before starting any exercise program. This is especially important if you have not been active, you are pregnant, you are of older age, or you have any health conditions. These include:
High blood pressure
Heart trouble
Family history of early stroke or heart attack death
Dizzy spells often
Short of breath after mild exercise
Arthritis or other bone or joint problems
Severe muscle, ligament, or tendon problems
Obesity
2. To prevent injury when weight training, drink plenty of water while lifting.
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You should also keep your workout area clean and free of clutter. Stretch after warming up. Always use a spotter when doing bench presses and squats. Lift with a buddy whenever possible.
3. It doesn't matter which type of shoes you wear.
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Wear good athletic shoes that give you good traction on the floor.
4. Weight-training programs can be done with free weights or weight machines.
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Free weights include dumbbells, kettlebells, and barbells. Types of weight machines include the leg press, chest press, shoulder press, seated row, and lat pulldown. When training with free weights, you have a greater risk of dropped weights, which can be a safety concern. But research does not support the common claim that weight machines are safer than free weights.
5. Don't work any muscle group more than 3 times a week.
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Include at least 1 exercise for each of these:
Upper back
Shoulders
Chest
Lower back
Abdominals
Front of arms (biceps)
Back of arms (triceps)
Buttocks
Front of thighs (quadriceps)
Back of thighs (hamstrings)
Lower legs
You can do different exercises that work the same muscle groups on alternate workout days. To improve muscle strength, you should do at least 2 sessions a week that include exercises for all major muscle groups. To boost muscle endurance, you should do at least 3 sessions a week that include exercises such as calisthenics, pushups, sit-ups, pull-ups, and weight training for all major muscle groups.
6. Rest each muscle group at least 2 days between workouts.
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Muscles need time to repair and rebuild after a workout. That's what makes them stronger. Doing weight training 2 to 3 times a week will allow enough time for rest. This will also give you enough of a workout to boost your strength.
7. Work larger muscle groups such as the legs, chest, and back before the smaller ones such as shoulders and arms.
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For instance, do bench presses and squats before triceps push-downs and leg extensions.
8. Rest between sets to give your muscles a chance to recover.
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Rest periods are important to help build muscle strength, speed recovery, and boost performance from set to set. Your rest intervals may get longer as you move up to heavier weights.
9. It's safe to hold your breath when you lift.
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Keep breathing. Holding your breath raises blood pressure, possibly to dangerous levels. Exhale on exertion.
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