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