Your doctor suggested that you include strength training with weights in your exercise routine. Strength training is important, especially as you age. It prevents loss of muscle and bone mass, and it can help with your overall fitness.
Your fitness goals should depend on your age, physical maturity and reasons for lifting weights. The American College of Sports Medicine and the American Heart Association recommend doing at least eight to ten strength-training exercises twice per week if you are under age 65. Each move should be repeated eight to twelve times.
Weightlifting is dangerous, though, if not done properly. ...

Healthy kids have the best chance to become healthy adults. Risk factors for chronic illnesses like heart disease, high blood pressure, type 2 diabetes and osteoporosis can have their roots in childhood.
Keeping your child physically active helps promote long-term health. Kids who get regular physical activity have better cardiovascular fitness, stronger bones and muscles, lower body fat and perhaps even fewer symptoms of anxiety and depression.
Kids between the ages of 4 and 6 can benefit from unstructured play and exploration under your watchful eye. Good activities for healthy kids in this age include running, playing catch or ...
Yoga was first practiced by Hindus in India more than 5,000 years ago.
It is a mind-body exercise that combines spiritual traditions with physical movements. These movements, known as "postures," involve deep stretching and meditation. The word yoga means "union" in the ancient Indian language of Sanskrit.
Various yoga styles have evolved over the centuries. These include hatha, mantra, shiva, siddha and bhakti. Each type of yoga stresses a different aspect of the mind/body relationship.
Hatha yoga is the most well known type of yoga in the U.S. Its postures and breathing exercises focus on concentration, endurance, flexibility and stretching.
Yoga ...
Using a rowing machine can be a great way for some people to improve fitness through low-impact exercise. The smooth, rhythmic motion of rowing uses many muscle groups, but does not have the pounding that comes with some weight-bearing or high-impact exercises.
The American College of Sports Medicine (ACSM) suggests that your overall fitness program include:
At least 30 minutes of moderate-intensity activity (working hard enough to break a sweat, but still able to carry on a conversation) five days per week
Or, 20 minutes of more vigorous activity three days per week
Rowing is just one of the many ...
Men generally like to build muscle while women prefer to "tone" their muscles. Toning involves making the muscles firmer and more defined - not bulkier. But, the two strategies are really very much the same. Men simply bulk up more than women when they lift weights. This is because they have more testosterone, a hormone needed to build muscle mass.
What is toning?
Toning has become a catchall term for "muscle conditioning." It means having defined muscles that are firm to the touch. Improving your muscular endurance or strength will help to tone your muscles. If you are ...
You\’re ready to throw away all your sleeveless dresses and tank tops. You lost some weight but none of the unsightly flab under your arms.
Women especially may notice their upper arms starting to sag as they reach middle age. Most women do not use the muscles in the back of their upper arms much. Even if you are not overweight, the muscles can become weak and flabby from disuse. Skin also loses elasticity with age, which can make the flesh seem to hang.
Many women cope by simply covering up and making sure their upper arms never see ...
Tai chi is a mind-body exercise that was first used by Chinese monks to improve concentration and physical well-being. This low-impact aerobic exercise combines breathing exercises with slow and gentle movements. The graceful and precise body movements can enhance strength and coordination while helping you achieve better body awareness - and maybe even inner peace.
Tai chi won\’t make you huff and puff. It is ideal for many people who are elderly or have disabilities. You can often do tai chi even when you use a wheelchair or walker. Many of the movements can be adapted and be ...
The situation: You need to exercise. No denying that.
The problem: Should you invest in a treadmill, workout bench or other home equipment?
That brings up another problem: What if you shell out the cash and don\’t like it?
"So many people buy equipment because they think it will motivate them. Often it doesn\’t. You have to do a gut check. Are you willing to dedicate yourself to a program?" says John Acquaviva, Ph.D. and exercise physiologist.
Try them first
An easy way to do this is to try out different pieces of equipment to see what you like. Acquaviva suggests ...
Dread doing endless sit-ups? Experts now say that classic sit-ups are not the best way to strengthen your abs. Try these exercises instead.
Top tummy toners
Most experts recommend the following exercises to be safer and more effective than sit-ups for toning your tummy:
Bicycle maneuver. Lie flat on the floor with your lower back pressed to the ground. With hands beside your head, bring your knees up to a 45-degree angle and slowly go through a bicycle pedal motion. Touch your left elbow to your right knee, then your right elbow to your left knee. Breathe evenly throughout ...
Your teen came home from practice with a jar of creatine. He said it\’s legal, lots of kids are using it and it could help his athletic performance.
Creatine use is on the rise among young athletes who are trying to get an edge in their sport. Even non-athletes are using creatine to try to improve their muscle tone and do better in sports they play for fun.
What is creatine?
Creatine is a type of nitrogen that\’s made by the liver, kidneys and pancreas. You also get it in your diet from high-protein sources such as meat and ...
