You don't have to look very far to see health news touting the benefits of aerobic activities such as walking. Yet another type of exercise -- strength training -- is also an essential part of a complete fitness routine for men and women. If you have been neglecting this form of exercise, consider adding free weights to your routine.
Identification
Strength-training activities involve using a form of resistance to exercise the muscles. These can be completed using weights, fitness equipment or your own body weight. Push-ups and pull-ups are two such exercises that strengthen muscles without the use of equipment. Resistance tubing can also be used to strength train through stretching of the tubing.
Free Weights
Free weights are simply weights that are not connected or attached to fitness machines. These include dumbbells and barbells, which are longer and can have weight plates added to them. Dumbbells are hand-held weights that come in a variety of weights, ranging from 5 to 150 lbs., according to the American College of Sports Medicine . You can use these types of weights, which allow you to move freely, to perform a number of exercises for the entire body. Lunges, squats, bench presses and biceps curls are just few examples of activities you can complete with free weights.
Benefits
Strength training provides several benefits for your body. It helps your muscles burn calories more efficiently, assisting in weight loss and maintenance. Strength training also helps you to build lean muscle and increase stamina. It decreases your risk of developing chronic conditions such as diabetes, arthritis and and osteoporosis as well, according to the Mayo Clinic. Free weights, in particular, have benefits over other forms of strength training such as resistance machines. You use more muscles and have a wider range of exercises you can perform when using these types of weights, according to the American Council on Exercise.
Considerations
Because you have an increased range of motion with free weights, your risk of injury is higher than if you chose to work out using weight machines. If you're striving to target a particular muscle, you might want to consider using a resistance weight machine instead; it's difficult to only work a specific muscle when using dumbbells or barbells.
Injury Prevention
Those new to exercising should talk with their physicians -- particularly if they have existing health problems. Experienced trainers or other fitness professionals can help beginners incorporate strength-training into their routines to ensure they learn proper technique. This is especially important when using free weights. Age, health status and fitness experience factor into choosing free weights. A professional trainer can assist with this decision.
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