Strength training involves adding resistance to the muscle groups as you workout. Through strength training you will not only gain lean muscle mass, but you will, as a result of building muscle, burn fat more effectively. Anyone, old or young, male or female who wants more strength and endurance, can benefit. Strength training can help prevent osteoporosis and build muscle even in elderly people. This is important since, as people get older, they tend to lose muscle mass and tone. Even people in their 80's and 90's can greatly increase strength through weight training. Another benefit of weight training is that well toned and larger muscles burn more calories even when you are doing absolutely nothing. So a regular weight lifting program can help you lose fat and control blood glucose levels in the long run, both during and in between workouts. It may also help reduce the risk of heart disease.
There are several approaches to weight training. It can be as simple as lifting a small set of hand weights in your living room. Or you may want to join a gym or health club where you will have access to a whole array of weight machines and exercise equipment. Most weight training programs involve sets of weight lifting exercises. Each set consists of a series of repetitions. When you first practice, start with one set each session. Gradually work your way up to three to six sets each session. Take a rest for a few minutes between each set of repetitions. As you become stronger you will find that you can lift more weight.
Discuss with your doctor before starting any weight lifting routine, as in some people, lifting weights can increase the risk of worsening diabetes or cardiovascular complication if not done the right way. Always do some sort of aerobic exercises such as walking, jogging or jumping rope for 5-10 minutes to warm up before lifting weights. Do not forget to cool down after strength training session. Always allow at least a day's rest between workout sessions or alternate upper body training one day, with lower body training the next.
Exercising with a trainer would be beneficial as he/she can help you if something goes wrong. Strength training is an essential element of fitness for virtually every sportsman and sportswoman. So start with strengthening exercises to get sportive in your life!