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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.
Gary Matthews is the author of the popular fitness eBooks Maximum Weight Loss
and Maximum Weight Gain. Please visit http://www.maximumfitness.com right now
for your 'free' muscle building e-course. |
