Building a Strong Foundation
The ideal exercise program incorporates strength training, aerobic exercise, and flexibility exercises (stretching). This section focuses on strength training exercises that can be incorporated into a weight management plan, but they’re beneficial for everyone – even beginners!
Safety First: Getting Started on the Right Foot
Before embarking on any exercise program, consult your doctor. Here are some essential strength training basics to keep in mind:
- Frequency: Aim for 3 strength training sessions per week, with rest days in between to allow muscles to recover.
- Warm-Up and Cool-Down: Prepare your muscles with light cardio before strength training, and cool down afterward with stretches targeting the exercised muscles.
- Proper Form: Using proper form is crucial to prevent injuries. If unsure about an exercise’s form, seek guidance from a weight management advisor, trainer, or physical education teacher.
- Controlled Movements: Perform each exercise slowly and deliberately.
- Breath Control: Breathe out during the exertion phase and inhale during the recovery phase. Avoid holding your breath, as this can raise blood pressure and cause dizziness.
- Weight Selection: Start with light weights. You should be able to comfortably perform 10 repetitions with a weight that allows you to potentially do a few more. If the weight is too heavy, adjust it so you can complete the exercise without shaking or excessive body movement.
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