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· Breathe. Do not hold your breath while you're lifting. This can increase blood pressure to dangerous levels. Breathe out as you lift and exhale as you lower.
· Rest your muscle groups. Don't exercise the same muscle groups two days in a row,[link widoczny dla zalogowanych].
· Lift the appropriate amount of weight,[link widoczny dla zalogowanych]. Use a weight or resistance level you can comfortably lift twelve times.
Start with arms hanging in front of thighs, elbows slightly bent, and palms facing each other
Raise both dumbbells outward simultaneously to shoulder heights, keeping elbows slightly bent
Lower dumbbells to starting positions and repeat
Strong Bones Strength training increases bone density and reduces risks of osteoporosis. A study at Tufts University shows that strength training increases bone density and can reduce the risk of fractures for women ages 50 to 70. This is especially important for post-menopausal women,[link widoczny dla zalogowanych], who can lose 1-2% of bone mass annually.
2. FRONT SHOULDER RAISE--for front portion of the shoulders
3. UPRIGHT ROW--for shoulders,[link widoczny dla zalogowanych], neck and upper Back
Stand with arms hanging in front of thighs, palms facing thighs, and dumbbells close together
Keeping palms close to the body,[link widoczny dla zalogowanych], raise dumbbells simultaneously to the chin
Lower dumbbells to starting position and repeat
Now that you see the benefits, you're probably wondering how to start. After getting your doctor's ok, always remember to warm up before you start a session. Do five to ten minutes of stretching or some moderate aerobic activity, such as brisk walking.
Weight Maintenance Having toned muscles makes it easier to control weight because more muscle mass creates a higher metabolic rate. In fact, strength training can boost metabolic rate up to 15 percent.
These exercises should get you started. Schedule some time for your workouts and see if you don't start to notice a difference in how you feel and in your energy levels.
Stand erect, head up, feet 16 inches apart
Hold dumbbell in right hand; raise overhead to arm's length, upper arm close to head
Lower dumbbell in semicircular motion behind head until forearm touches biceps
Return to starting position and repeat with left arm
Inhale down, exhale up
Improved Glucose Control Lifestyle changes such as strength training can be a key to managing diabetes. As reported on WebMD, in a study of Hispanic men and women, 16 weeks of strength training produced dramatic improvements in glucose control. This is good news for the more than 14 million Americans with Type II diabetes. The volunteers also reported that were stronger, gained muscle, lost body fat and had less depression.
Now that you understand the benefits and basic principles,[link widoczny dla zalogowanych], let's take a look at some basic exercises. These exercises come courtesy of the Women's Heart Foundation:
5. ONE-ARM DUMBELL TRICEPS CURL--for triceps
What are the benefits of strength training,[link widoczny dla zalogowanych]?
Raise dumbbells to shoulder height, palms and elbows in
Press one dumbbell straight up to arm's length
Lower to starting position and press other dumbbell up
Keep body rigid; do not lean from side to side
Do all work with shoulders and arms
Inhale up, exhale down
1. SIDE SHOULDER RAISE--for outer portion of the shoulders
Better Sleep Regular exercise can help you fall asleep more quickly, sleep more deeply, wake less often and help you sleep longer.
Commence the exercise with arms hanging at sides and palms facing away from your body
Keeping the elbows close to your sides, curl both dumbbells upward to the shoulders
Lower and repeat
Arthritis Relief Tufts University did a 16 week strength training program with older men and women with moderate to severe knee osteoarthritis. The results showed a 43% decrease in pain, increased muscle strength and general physical performance, and decreased disability.
· Use proper form. Learn to do each exercise correctly. If you can't maintain proper form for all twelve repetitions, decrease the repetitions until you can.
Author's Bio:
Do you want to be able to age gracefully? Strength training may be your answer. Strength training can keep you strong enough to participate in aerobic activities, outdoor recreation and sports. Being strong can keep you feeling youthful and vibrant, full of life, able to dance the night away! This is especially important as we age,[link widoczny dla zalogowanych], since muscle mass diminishes with age.
By Lynn Smith
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There are some basic principles to keep in mind:
6. ALTERNATED DUMBBELL PRESS--for front and outer deltoids
· Wear shoes. Shoes will give you the traction you need to keep from slipping as you're lifting weights.
4. BICEPS CURL--for biceps or front of arm
When choosing a weight or a resistance level,[link widoczny dla zalogowanych], choose one that's heavy enough to tire your muscles after about 12 repetitions. According to Dr. Laskowski,[link widoczny dla zalogowanych], "On the twelfth repetition,[link widoczny dla zalogowanych], you should be just barely able to finish the motion. When you're using the proper weight, or amount of resistance, you can build and tone muscle just as efficiently with a single set of twelve repetitions as you can with more sets of the same exercise."
Begin with arms hanging in front of thighs and palms facing thighs.
Raise one dumbbell straight in front of you to shoulder height
Lower dumbbell to starting positions and repeat using other arm
Alternate arms.
Edward Laskowski, M.D., a physical medicine and rehabilitation specialist at Mayo Clinic, and co-director of the Mayo Clinic Sports Medicine Center, says, "If you don't do anything to replace the lean muscle you lose, you'll increase the percentage of fat in your body. But strength training can help you preserve and enhance your muscle mass - at any age."
· Always warm up. Cold muscles are more prone to injury,[link widoczny dla zalogowanych].
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Two tsunami victims cover their mouths as South Korean volunteer performs mosquito fogging operation, Saturday
A senior Indonesian official says the government is willing to negotiate anything except independence with separatist rebels in tsunami-devastated Aceh province. The official also indicated that the death toll from last month's disaster may go higher as officials begin to focus on the giant task of rebuilding the devastated province,[link widoczny dla zalogowanych].
Indonesia's senior coordinator of relief efforts in Aceh province says authorities have buried the bodies of more than 90,[link widoczny dla zalogowanych],000 victims of the December 26 tsunami.
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Mr. Shihab says his government is setting up an agency to watch for corruption in disbursing the billions of dollars pledged for rebuilding Aceh,[link widoczny dla zalogowanych]. He says representatives of relief organizations could join the agency,[link widoczny dla zalogowanych].
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Aceh has been under emergency military and civilian measures since a short-lived cease-fire collapsed two years ago.
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The Indonesian military Saturday was completing the first of many temporary bridges needed to restore links between the provincial capital of Banda Aceh and the hard-hit western coast,[link widoczny dla zalogowanych].
Military commander Ryamizado Ryacudu told VOA that the bridges will allow land convoys to carry large amounts of aid to the area, which for now is being supplied by helicopters and ship-based landing craft.
General Ryacudu say 53 bridges and more than 50 kilometers of road were destroyed on the highway to Meulaboh, 200 kilometers away. He says it will take up to three months to open a temporary road to isolated towns and fishing villages in the region, where as much as two-thirds of the population was killed by the tsunami.
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A South Korean delegation led by Defense Minister Yoon Kwang-ung is currently in the United States for talks on bilateral security concern. In a meeting with U.S. Secretary of State Colin Powell,[link widoczny dla zalogowanych], Yoon reaffirmed Seoul's faith in the Seoul-Washington military alliance to counter any potential external threat.

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Mr. Powell has also repeated his government's intentions to support the multilateral approach to settling the standoff with North Korea. The U.S Secretary of State is poised to embark on a four-day trip to Japan,[link widoczny dla zalogowanych], China and South Korea this week. U.S. officials say he is not taking any new offer to the region and will be focusing on reaffirming Washington's current stance.
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