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Jaime Longval graduated in 1999 with her Bachelor's of Science from the University of Rhode Island with a degree in Exercise Science.
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I want to use weights to help me get in better shape and feel fitter. How should I begin?
Adding weight or resistance strength training to your physical activities is a great move! Working out with resistance—whether you use hand-held weights, machine weights or resistance tubing—can decrease your fat mass, increase lean body mass (muscle, bone and other tissue that isn't fat) and raise the rate at which you burn calories while resting. The result: you have more strength and power, may lose weight and are able to maintain physical independence.
If you're on a weight-loss program, strength training is particularly important. When you're not exercising, for every pound of fat you lose by controlling food intake, another quarter-pound of lean mass goes with it. The right strength training program prevents that.
To get started, decide what your goal is:
Each of these goals may use different weight-training techniques. Depending upon your health and fitness level, the number of sets, repetitions and rest periods you should use may vary. For general fitness, the American College of Sports Medicine advises these guidelines for a weight-training program:
Please check with your doctor before starting any exercise program.