Resistive Exercise
You should receive individual training from an exercise physiologist or physical therapist before beginning a resistance-training program. Resistive exercise helps increase strength and increase metabolism by increasing muscle mass. Several options are available for resistance training, including free weights (like dumbbells), weight machines, strong elastic bands, and even the body itself. The frequency of weight training can be daily as long as you never exercise the same part of the body two days in a row. The time spent on resistive work is entirely dependent on how many body parts you choose to exercise that day.
In resistance training, intensity is determined by the amount of weight against which you are working. It is very important to start at a low level to avoid injury. When trying to increase muscular strength, you should use a weight or resistance that you can do only eight to ten times in a set (one time all together). When working on muscle endurance, you should look for a weight that you can do up to 12 times. Start a program with two sets of each exercise and gradually increase to three sets before you start to slowly increase you weight.
The key to successful resistance training is control of movement. Slow movement of manageable weight greatly reduces the risk of injury. Always remember to exhale on the pushing or pulling part of exercise and inhale as you slowly relax.