BASIC TRAINING.

Standing Lateral Raise:

Step 1: Start by standing and holding a 5-pound dumbbell in one hand.

Step 2: Flex forward at the hip and use your free hand to rest on the thigh. Keep the arm with the weight extended straight down with a slight bend in the elbow.

Step 3: Raise the arm up and out to the side until you are shoulder height. Do not go above the shoulder. Your focus should be slightly downward, keeping the head aligned with the spine.

Exhale as you lift and inhale as you return to the starting position. Do this eight times and then switch sides. Do two complete sets. The muscle that you are working is the rear deltoid.

To make this more challenging, do this exercise with weights in both hands.

Weights: How much? How often?

Although aerobic exercise is just out-and-out good for you and should be attempted every day, strength training is not. Because of the strain on your muscles that any kind of strength training creates, it is wise to recover after each session. Think one day on and one day off with the weights. You can use the days off to do a little more cardio training or even an extra walk around the block.

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