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WHAT TO LIFT Three- to 10-pound dumbbells. (Opt for a heavier weight if you can easily do the recommende­d 12 reps per set or a lighter weight if you can’t complete eight reps with good technique.)

WARM UP FIRST To prevent injury and enhance your workout, start by walking, cycling or climbing stairs for five to seven minutes. This will warm up muscles, lubricate joints and gradually raise your heart rate.

REPEAT MOVES Eight to 12 times (followed by eight to 12 on the other side, if you’re working one side at a time). Repeat for a total of two sets per exercise. Work up to heavier weights and three sets per move as you get stronger.

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