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activities they need to do to stay alive. This Strength exercises for all of your major

work is called metabolism, and it uses up muscle groups at least twice a week. Don't do

calories. That can help keep your weight in strength exercises of the same muscle group

check, even when you are asleep! on any 2 days in a row. Depending on your

condition, you might need to start out using
To do most of the following strength
as little as 1 or 2 pounds of weight or no
exercises, you need to lift or push weights,
weight at all. The tissues that bind the
and you need to keep gradually increasing the
structures of your body together need to
amount of weight you use. You can use the
adapt to strength exercises. Use a minimum
hand and ankle weights sold in sporting-
of weight the first week, and then gradually
goods stores, or you can use things like
build up the weight. Starting out with weights
emptied milk jugs filled with sand or water, or
that are too heavy can cause injuries.
socks filled with beans and tied shut at the

ends. At the same time, remember that you have to

gradually add a challenging amount of weight
There are many alternatives to the exercises
in order to benefit from strength exercises. If
shown here. For example, you can buy a
you don't challenge your muscles, you won't
resistance band (it looks like a giant rubber
benefit from strength exercises. (The
band, and stretching it helps build muscle) at
"Progressing" section below will tell you how.)
a sporting-goods store for under $10 to do
When doing a strength exercise, do 8 to 15
other types of strength exercises. Or you can
repetitions in a row. Wait a minute, and then
use the special strength- training equipment
do another set of 8 to 15 repetitions in a row
at a fitness center.
of the same exercise. (Tip: While you are

How Much, How Often. waiting, you might want to stretch the muscle