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