| Lets face it everybody knows that strength | | | | years. After the age of 20 up to 1/2 pound of |
| training builds muscle but did you know that | | | | muscle tissue is lost per year in both males |
| it does more much more for you in the health | | | | and females owing to the normal ageing |
| stakes. Lets have a look at these strength | | | | process. |
| training tips one by one and you will see | | | | |
| what a difference this valuable tool will | | | | By Strength Training once a week using all |
| make to your general health: | | | | the major muscle groups until you are unable |
| | | | to push each exercise for another repetition, |
| Weights Improve Immunity - Immune strength | | | | 3-4 exercises, and 15 -20 minutes max |
| depends on the availability of the amino acid | | | | training time. Keep getting stronger, Smile, |
| glutamine and your muscles have to supply the | | | | be positive and live life. |
| glutamine to your immune system in order for | | | | |
| it to work. | | | | Avoid Metabolic Rate Reduction - because |
| | | | muscle is very active tissue, muscle loss is |
| The more muscle you have the more abundant | | | | accompanied by a reduction in our resting |
| the glutamine supply, and other things being | | | | metabolism. |
| equal, the better your immune system works. | | | | |
| | | | Research indicates that an average adult |
| Weights Grow Bone - A study at Stanford | | | | experiences a 5% reduction in metabolic rate |
| University showed clearly that about 20% of | | | | every decade of life. Only high intensity |
| bone mineral density is dependent on | | | | strength training performed once or twice a |
| maintaining muscle. | | | | week with prescribed rest periods can avoid |
| | | | this. |
| A new study reported in February 2000 in the | | | | |
| British Journal of Sports Medicine shows that | | | | Increase Muscle Mass - because most adults do |
| even in elderly women, a one-year | | | | not perform strength exercise, they need to |
| weight-training program increased their | | | | first replace the tissue that has been lost |
| strength by 20-30%, with a significant | | | | through inactivity. Fortunately research |
| increase in bone density. | | | | shows that a standard strength training |
| | | | program can increase muscle mass by about 4 |
| Weights Combat Diabetes - New studies | | | | kg or 10 lbs over a ten-week period. |
| published between 1995 and 2000 show that | | | | |
| weight training has an unexpected benefit - | | | | Increase Metabolic Rate - Research reveals |
| it improves glucose tolerance in patients | | | | that adding 10 lbs of muscle increases our |
| with Type 2 (adult-onset) diabetes. | | | | resting metabolism by 7% and our daily |
| | | | calorie requirements by 15%. |
| In one of these studies, post-menopausal | | | | |
| women with diabetes followed a | | | | At rest, 2 lbs of muscle requires 77 calories |
| weight-training program for four months. | | | | per day for tissue maintenance and during |
| Their glucose sensitivity to a challenge | | | | exercise, muscle energy utilization increases |
| improved by an average of 29%. | | | | dramatically. |
| | | | |
| Weights Wack Arthritis - At Tufts University | | | | Adults who replace muscle through sensible |
| in the USA, researches gave patients with | | | | strength exercise use more calories all day |
| rheumatoid arthritis 10 weeks of | | | | long thereby reducing the likelihood of fat |
| high-intensity weight training. | | | | accumulation. |
| | | | |
| Results showed significant reductions in | | | | Reduce Body Fat - In a 1994 study, strength |
| joint pain and fatigue and a big gain in | | | | exercise produced 10 lbs of fat loss after |
| strength. Results showed that the weight work | | | | two months of training, even though the |
| caused a significant decline in arthritis | | | | subjects were eating 155 more calories per |
| activity. | | | | day. |
| | | | |
| Weights Raise Testosterone - Did you know | | | | That is, a basic strength-training program |
| that strength training is one of the best | | | | resulted in 8 lbs more muscle, 10 lbs less |
| exercises to raise testosterone levels in men | | | | fat and more calories per day food intake. |
| and women! With strength training the levels | | | | |
| of both testosterone and growth hormone rise | | | | Increase Bone Mineral Density - The effects |
| dramatically. | | | | of progressive resistance exercise are |
| | | | similar for muscle tissue and bone tissue. |
| Since loss of strength and muscle mass are | | | | |
| the prime causes of most age-related diseases | | | | The same training stimulus that increases |
| a lifelong strength training program is one | | | | muscle strength also increases bone density |
| of the best insurance polices for a better | | | | and mineral content. A 1993 study |
| quality of life for both men and women. | | | | demonstrated significant increases in the |
| | | | bone mineral density of the upper femur after |
| Avoid Muscle Loss - although endurance | | | | four months of strength training. |
| exercise improves our cardiovascular fitness, | | | | |
| it does not prevent the loss of muscle | | | | So, now you can go ahead with your strength |
| tissue. | | | | training endeavours knowing that you will be |
| | | | experiencing all these benefits found in the |
| Only strength training maintains our muscle | | | | above tips. |
| mass and strength throughout our mid-life | | | | |