Weight Management: Strength Training Exercises (Video)
The ideal exercise program combines strength training, aerobic exercise, and stretching
(flexibility) exercises. These videos show strength training exercises that are specifically
designed to fit into a weight loss plan, along with some tips on how to do each one.
But you don't have to be managing your weight to do these. They're great beginner
exercises for anyone to try.
Before you start any kind of exercise program, check with your doctor. It's also
good to know these strength training basics:
Plan to do strength training exercises 3 days a week. Take a day off in between
to give muscles time to rest.
Warm up your muscles with some light aerobic activity before doing strength exercises.
Cool down after by stretching the muscles you worked.
Know and use proper form for each exercise. Doing exercises improperly can cause
injury. If you don't know the correct form for any exercises, ask your weight management
advisor, trainer, or PE teacher for advice.
Do each exercise slowly.
Remember to breathe! Breathe out on the hard part and in on the easy part. Don't
hold your breath — doing so can cause your blood pressure to spike and may make
you feel dizzy.
Start out with a light weight. You want to be able to do 10 reps with the weight
you're using and then feel like you could do a couple more. If you can't lift the
weight all the way, your arm or leg is shaking, or you're leaning in order to do the
exercise, the weight is too heavy.