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1, Apr 19, 2013

Add strength training to your weekly exercise

Filed under: Exercise — admin @ 12:11 am

So we were told via Harvard Medical School newsletter.
Strength or resistance training challenges your muscles with a stronger-than-usual counterforce. The simple and easy-to-follow strength trainings include
–pushing against a wall or
–lifting a dumbbell or
–pulling on a resistance band.

Using progressively heavier weights or increasing resistance makes muscles stronger. This kind of exercise increases muscle mass, tones muscles, and strengthens bones. It also helps you maintain the strength you need for everyday activities — lifting groceries, climbing stairs, rising from a chair, or rushing for the bus.

The current national guidelines for physical activity recommend strengthening exercises for all major muscle groups (legs, hips, back, chest, abdomen, shoulders, and arms) at least twice a week. One set — usually 8 to 12 repetitions of the same movement — per session is effective, though some evidence suggests that two to three sets may be better. Your muscles need at least 48 hours to recover between strength training sessions.

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