How to stay fit


Strength Training: 10 Things you Must Know

Lets face it everybody knows that strengthyears. After the age of 20 up to 1/2 pound of
training builds muscle but did you know thatmuscle tissue is lost per year in both males
it does more much more for you in the healthand females owing to the normal ageing
stakes. Lets have a look at these strengthprocess.
training tips one by one and you will see
what a difference this valuable tool willBy 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 strength3-4 exercises, and 15 -20 minutes max
depends on the availability of the amino acidtraining time. Keep getting stronger, Smile,
glutamine and your muscles have to supply thebe  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 abundantaccompanied by a reduction in our resting
the glutamine supply, and other things beingmetabolism.
equal,  the  better your immune system works.
Research indicates that an average adult
Weights Grow Bone - A study at Stanfordexperiences a 5% reduction in metabolic rate
University showed clearly that about 20% ofevery decade of life. Only high intensity
bone mineral density is dependent onstrength 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 thatIncrease Muscle Mass - because most adults do
even in elderly women, a one-yearnot perform strength exercise, they need to
weight-training program increased theirfirst replace the tissue that has been lost
strength by 20-30%, with a significantthrough 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 studieskg  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 patientsthat 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 aAt 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 challengeexercise, muscle energy utilization increases
improved  by  an  average  of  29%.dramatically.
Weights Wack Arthritis - At Tufts UniversityAdults who replace muscle through sensible
in the USA, researches gave patients withstrength exercise use more calories all day
rheumatoid arthritis 10 weeks oflong thereby reducing the likelihood of fat
high-intensity  weight  training.accumulation.
Results showed significant reductions inReduce Body Fat - In a 1994 study, strength
joint pain and fatigue and a big gain inexercise produced 10 lbs of fat loss after
strength. Results showed that the weight worktwo months of training, even though the
caused a significant decline in arthritissubjects were eating 155 more calories per
activity.day.
Weights Raise Testosterone - Did you knowThat is, a basic strength-training program
that strength training is one of the bestresulted in 8 lbs more muscle, 10 lbs less
exercises to raise testosterone levels in menfat  and  more  calories per day food intake.
and women! With strength training the levels
of both testosterone and growth hormone riseIncrease 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 diseasesThe same training stimulus that increases
a lifelong strength training program is onemuscle strength also increases bone density
of the best insurance polices for a betterand 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 endurancefour  months  of  strength  training.
exercise improves our cardiovascular fitness,
it does not prevent the loss of muscleSo, 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 muscleabove tips.
mass and strength throughout our mid-life



1 A B C D 64 65 66 67 68 69 70 71 72 73 74 75 76 77 78 79 80 81 82 83 84 85 86 87 88 89 90 91 92 93 94 95 96 97 98 99 100 101 102 104 105 106 107 108 109