April 2008

Using free weights (barbells, dumbbells or bars) can be a simple and affordable way for many of us to get and stay stronger. In fact, it is one of the best training activities because the weights mimic movements in daily life. Think of your daily chores: carrying groceries, lifting children and laundry baskets, pushing lawnmowers and vacuums, or pulling books down from a high shelf. Adding free weights to your exercise routine strengthens the muscles you use to lift, carry, push or pull.

A good regimen for working with free weights is to do it two to three times per week. Select a convenient starting weight. Some muscle fatigue may occur when you get started, but should not be painful. If it hurts, stop. The weight, motion and number of repetitions can be tailored to your fitness, goals and age.

"Free weight exercises promote neuromuscular well-being," explained Eric Test, M.D., of PAMF's Orthopedic Medicine Department. "It's also an effective way to burn calories because it boosts your metabolism after you exercise. More importantly, muscular fitness guards against injury. This type of exercise isn’t aerobic, but it is a good alternative to a sedentary lifestyle. You may never intend to bench press 180 pounds, but you can significantly strengthen your arms, legs and other muscle groups with as little as one to five pound weights," he said.

Before beginning, pay attention to any of your muscles, tendons or joints that may be prone to injury. If the weight you choose seems too easy, it's probably just about right. Don’t overdo it—start small and build up. The basis of weight training is putting a muscle under a heavy load, then slowly and smoothly contracting, and then relaxing it.

There are dozens of different routines you can perform with a set of free weights. Check out the many resources and suggestions for building a weight routine that's appropriate for you in books and online.

Exercise for Better Health

According to the Centers for Disease Control and Prevention, fewer than half of all Americans exercise regularly. Here are five incentives to be part of the active half.

Regular exercise:

• Helps control weight
  
• Maintains healthy bones, muscles and joints
  
• Reduces the risk of developing high blood pressure and diabetes
  
• Reduces the risk of death from heart disease
  
• Reduces the risk of premature death