The goal of a light weight lifting routine isn't to bulk up muscles but to achieve a healthy lifestyle that helps you to do all of the activities you would enjoy, effortlessly.
Lifting weights will improve your muscle
strength, increase your core strength, protect your vital
abdominal organs, improve balance and coordination and give you
an overall feeling of wellness.
It will also help to build self confidence and self-esteem, improve bone density to decrease the risk of osteoporosis and increase or maintain muscle fitness and balance.
Lighter weights with higher number of repetitions and sets will improve muscle shaping, body toning and endurance. While using heavier weights with a shorter number of repetitions and sets will increase muscle size and strength.
Before starting a program, you must consult with your doctor. Especially those people over 35 who have been inactive for a lengthy period of time. Even if this description doesn't fit you there may be silent medical conditions such as heart problems, asthma or blood pressure issues that should be addressed before beginning a program.
You must learn the proper techniques of lifting to prevent injury and to learn the safety guidelines. Maintain good posture to protect your back - unlock your knees and elbows, keep your feet apart and your head as a natural extension of your back. When you are doing exercises keep your head up and your shoulders down and back. Tighten your abdominal muscles and squeeze your buttocks to maintain a protected back. Use control when you use weights. Don't let the weights swing or fall to the ground.
Before beginning your exercises be sure to warm up for 5-10 minutes. You can use an indoor bike, treadmill, small indoor trampoline or jump rope. Then spend a few minutes stretching each of the muscle groups slowly and easily. Stretching should also take between 5 and 10 minutes. The correct speed to do weight lifting is to lift to a count of two or three and lower to a count of four. Breathe through the movements - don't hold your breath.
More men and women are finding the benefits for weight lifting to their physical and mental health as well as their overall physique.