| Strength training is exercise that uses | | | | efficient.Increased Metabolic Efficiency |
| resistance to strengthen and condition the | | | | (your ability to burn excess calories)That |
| musculoskeletal system, improving muscle tone | | | | one-half pound of muscle loss every year |
| and endurance. "Strength training" is used | | | | after age 30 produces a one-half percent |
| as a general term synonymous with other | | | | reduction in basal metabolic rate (BMR) every |
| common terms: "weightlifting" and "resistance | | | | year. A reduction in BMR means that our |
| training." Physiologically, the benefits of | | | | bodies are less able to use the food we |
| consistent strength training include an | | | | consume as energy, thus more gets stored as |
| increase in muscle size and tone, increased | | | | body fat. "Basal metabolic rate" refers to |
| muscular strength, and increases in tendon, | | | | the energy used by our body at rest to |
| bone, and ligament strength. Lifting weights | | | | maintain normal body functions.Our muscles |
| has also been shown to improve psychological | | | | have high-energy requirements. Even when we |
| health as well, by increasing self-esteem, | | | | are sleeping, our muscles use more than 25% |
| confidence and self-worth.Improved Physical | | | | of our energy (calories). When you implement |
| Appearance and PerformanceOne important | | | | the principles of effective strength training |
| result of strength training is increased | | | | and you are consistent in your program, you |
| physical performance. Muscles quite | | | | will achieve an increase in lean muscle mass |
| literally utilize energy to produce movement, | | | | throughout your body and increase your BMR. |
| functioning as the engine or powerhouse of | | | | In other words, you can actually condition |
| the body. Strength training increases the | | | | your metabolism to work better and more |
| muscles' size, strength, and endurance, which | | | | efficiently even when you are at rest.An |
| contribute to improvements in our work, | | | | increase in muscle tissue causes an increase |
| favorite sports hobbies, and our general | | | | in metabolic rate, and a decrease in muscle |
| day-to-day activities.Another benefit of a | | | | tissue causes a decrease in metabolic rate. |
| good strength-training program is its effect | | | | You can see that anyone interested in |
| on our overall appearance and body | | | | decreasing body fat percentage and their risk |
| composition. Which can directly influence | | | | of disease as well as in increasing physical |
| self-esteem, self-worth, and level of | | | | performance and appearance, should be |
| confidence. Take, for example, a 170-pound | | | | strength training to help condition their |
| man who has 20 percent body fat; 34 pounds of | | | | metabolism (BMR).One of the biggest mistakes |
| fat weight and 136 pounds of lean body weight | | | | people make when starting a weight-management |
| (muscle, bones, organs, water, etc). By | | | | program is not including a strength training |
| beginning an effective strength training | | | | routine with their cardiovascular exercise |
| program, he replaces five pounds of fat with | | | | and low-fat eating regimen. This is |
| five pounds of muscle. He still weighs 170 | | | | unfortunate because when we cut calories |
| pounds, but he is now 17 percent fat with 29 | | | | without exercise, we can lose muscle as well |
| pounds of fat weight and 141 pounds of lean | | | | as fat.Decreased Risk of Sustaining an |
| body weight. Although his body weight | | | | InjuryOur muscles also function as shock |
| remains the same, his strength, muscle tone, | | | | absorbers and serve as important balancing |
| and metabolism have improved, giving him a | | | | agents throughout our body. Well-conditioned |
| fit appearance.Both our physical appearance | | | | muscles help to lessen the repetitive landing |
| and our physical performance can be improved | | | | forces in weight-bearing activities such as |
| by muscle gain or hampered by muscle loss. | | | | jogging or playing basketball. Well-balanced |
| Research indicates that unless we strength | | | | muscles reduce the risk of injuries that |
| train regularly; we lose about one-half pound | | | | result when a muscle is weaker than its |
| of muscle every year of our lives after age | | | | opposing muscle group.To reduce the risk of |
| 30. Unless we implement a safe and effective | | | | unbalanced muscle development, you should |
| weight lifting program, our muscles gradually | | | | make sure that when you are training a |
| decrease in size and strength in the process | | | | specific muscle group, the opposing muscle |
| called "atrophy."Lifting weights is therefore | | | | groups are being trained as well (though not |
| important for preventing the muscle loss that | | | | necessarily on the same day). For example, |
| normally accompanies the aging process. A | | | | if you are doing bench-pressing exercises for |
| common misconception is that as we reach the | | | | your chest, you should include some rowing |
| age of senior citizens, it is normal to stop | | | | exercises for your back muscles as well.By |
| being active and to start using ambulatory | | | | now you have probably realized that |
| aides like canes and wheelchairs. Many | | | | weightlifting should be an important part of |
| people think we have no choice; they think | | | | your exercise routine. Weightlifting |
| this is normal.But this couldn't be further | | | | provides many important benefits that cannot |
| from the truth. There is absolutely no | | | | be achieved by any other exercise or |
| reason why all of us can't be physically, | | | | activity. When you begin achieving great |
| mentally, socially, and sexually active, | | | | results, the excitement and fun you |
| living a healthy vibrant life until our last | | | | experience will make the change well worth |
| day on Earth! The reason many elderly people | | | | the effort. Good luck; I hope you enjoy all |
| rely on ambulatory aides and become slower | | | | the wonderful benefits of an effective |
| and fatter is simply that over the years | | | | strength training program.I have been |
| their muscles have been wasting away, so | | | | weightlifting since the age of 15 and been |
| their physical performance and metabolism | | | | training individuals for 12 years. |
| also decrease, becoming less | | | | |