Strength Training: 10 Things You Must Know

Discussion in 'General Fitness' started by Gary, Jan 10, 2006.

  1. Gary

    Gary Guest

    Lets face it everybody knows that strength training builds muscle but did
    you know that it does more much more for you in the health stakes. Lets have
    a look at these strength training tips one by one and you will see what a
    difference this valuable tool will make to your general health:

    Weights Improve Immunity - Immune strength depends on the availability of
    the amino acid glutamine and your muscles have to supply the glutamine to
    your immune system in order for it to work. The more muscle you have the
    more abundant the glutamine supply, and other things being equal, the better
    your immune system works.

    Weights Grow Bone - A study at Stanford University showed clearly that about
    20% of bone mineral density is dependent on maintaining muscle. A new study
    reported in February 2000 in the British Journal of Sports Medicine shows
    that even in elderly women, a one-year weight-training program increased
    their strength by 20-30%, with a significant increase in bone density.

    Weights Combat Diabetes - New studies published between 1995 and 2000 show
    that weight training has an unexpected benefit - it improves glucose
    tolerance in patients with Type 2 (adult-onset) diabetes. In one of these
    studies, post-menopausal women with diabetes followed a weight-training
    program for four months. Their glucose sensitivity to a challenge improved
    by an average of 29%.

    Weights Wack Arthritis - At Tufts University in the USA, researches gave
    patients with rheumatoid arthritis 10 weeks of high-intensity weight
    training. Results showed
    significant reductions in joint pain and fatigue and a big gain in strength.
    Results
    showed that the weight work caused a significant decline in arthritis
    activity.

    Weights Raise Testosterone - Did you know that strength training is one of
    the best exercises to raise testosterone levels in men and women! With
    strength training the levels of both testosterone and growth hormone rise
    dramatically.

    Since loss of strength and muscle mass are the prime causes of most
    age-related diseases a lifelong strength training program is one of the best
    insurance polices for a better quality of life for both men and women.

    Avoid Muscle Loss - although endurance exercise improves our cardiovascular
    fitness, it does not prevent the loss of muscle tissue. Only strength
    training maintains our muscle mass and strength throughout our mid-life
    years. After the age of 20 up to 1/2 pound of muscle tissue is lost per year
    in both males and females owing to the normal ageing process.

    By Strength Training once a week using all the major muscle groups until you
    are unable to push each exercise for another repetition, 3-4 exercises, and
    15 -20 minutes max training time. Keep getting stronger, Smile, be positive
    and live life.

    Avoid Metabolic Rate Reduction - because muscle is very active tissue,
    muscle loss is
    accompanied by a reduction in our resting metabolism. Research indicates
    that an average adult experiences a 5% reduction in metabolic rate every
    decade of life. Only high intensity strength training performed once or
    twice a week with prescribed rest periods can avoid this.

    Increase Muscle Mass - because most adults do not perform strength exercise,
    they need to first replace the tissue that has been lost through inactivity.
    Fortunately research shows that a standard strength training program can
    increase muscle mass by about 4 kg or 10 lbs over a ten-week period.

    Increase Metabolic Rate - Research reveals that adding 10 lbs of muscle
    increases our resting metabolism by 7% and our daily calorie requirements by
    15%. At rest, 2 lbs of muscle requires 77 calories per day for tissue
    maintenance and during exercise, muscle energy utilization increases
    dramatically.

    Adults who replace muscle through sensible strength exercise use more
    calories all day long thereby reducing the likelihood of fat accumulation.

    Reduce Body Fat - In a 1994 study, strength exercise produced 10 lbs of fat
    loss after two months of training, even though the subjects were eating 155
    more calories per day. That is, a basic strength-training program resulted
    in 8 lbs more muscle, 10 lbs less fat and more calories per day food intake.

    Increase Bone Mineral Density - The effects of progressive resistance
    exercise are similar for muscle tissue and bone tissue. The same training
    stimulus that increases muscle strength also increases bone density and
    mineral content. A 1993 study demonstrated significant increases in the bone
    mineral density of the upper femur after four months of strength training.

    So, now you can go ahead with your strength training endeavours knowing that
    you will be experiencing all these benefits found in the above tips.
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