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11 Strength Training Dos and Don’ts
Ron Zacker, RD, CDE
Jun 1, 2004
Keep these tips in mind
Do choose a weight or exercise that allows you to perform
the movement in a smooth, controlled manner for one to three sets of eight
to 15 repetitions.
Do take two to four seconds to lift the weight, and another
two to four seconds to lower the weight.
Do maintain good posture and form while performing the
Do choose a weight or exercise that is challenging and
fatigues your muscles when you correctly perform the movement as specified
Don’t choose weights or exercises that cause you to use
bad form or hold your breath, which may result in injury.
Do consider your health before starting an exercise program.
Talking to your doctor and/or diabetes specialist is a prudent first step.
Do warm up first. You should perform a minimum five to
10 minutes of aerobic activity (like walking) a warm-up before performing
resistance exercise. You may also want to perform one to three sets of
lighter resistance for each exercise as a specific warm-up for those movements.
Don’t hold your breath. Failing to breathe normally throughout
the exercise can increase your blood pressure to unhealthy levels.
Do stretch. It is good to stretch your muscles in between
sets or after your exercises. Stretch only after you are properly warmed
up. Do not stretch a cold muscle.
Don’t perform resistance exercise every day. Strength
training generally works best when it is brief, intense and infrequent.
Give your muscles at least a day or two to recover between bouts of resistance
Do consider working with a qualified exercise professional
to assist you.
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