|
|
Benefits of Strength Training
By Chad Tackett, president of GHF
|
|
|
Strength training is exercise that uses resistance--for
example, weights--to strengthen and condition the musculoskeletal
system, improving muscle tone and endurance. "Strength-training"
is used as a general term synonymous with other common terms:
"weightlifting" and "resistance training."
Physiologically, the benefits of consistent strength training
include an increase in muscle size and tone, increased muscle
strength, and increases in tendon, bone, and ligament strength.
Strength-training has also been shown to improve psychological
health as well, by increasing self-esteem, confidence and
self-worth.
These improvements have a great influence on our physical
performance, metabolic efficiency, physical appearance and
risk of injury. I'll go into each of these in detail, outlining
some very exciting benefits of a good strength-training
program that most people overlook or don't realize.
Strenght Training Improves Physical Performance
and Appearance
One important result of strength training is increased
physical performance. Muscles quite literally utilize energy
to produce movement, functioning as the engine or powerhouse
of the body. Strength training increases the muscles' size,
strength, and endurance, which contribute to improvements
in our work, our favorite sports and hobbies, and our general
day-to-day activities.
Another benefit of a good strength-training program is
its effect on our overall appearance and body composition,
which can directly influence self-esteem, self-worth, and
level of confidence. Take, for example, a 170-pound man
who has 20 percent body fat--34 pounds of fat weight and
136 pounds of lean body weight (muscle, bones, organs, water,
etc.) By beginning an effective strength training program,
he replaces five pounds of fat with five pounds of muscle.
He still weighs 170 pounds, but he is now 17 percent fat--with
29 pounds of fat weight and 141 pounds of lean body weight.
Although his body weight remains the same, his strength,
muscle tone, and metabolism have improved, giving him a
firmer, more fit appearance.
Both our physical appearance and our physical performance
can be improved by muscle gain or hampered by muscle loss.
Research indicates that unless we strength train regularly,
we lose more than one-half pound of muscle every year of
our lives after age 25. Unless we implement a safe and effective
strength-training program, our muscles gradually decrease
in size and strength in the process called "atrophy."
Strength training is therefore important for preventing
the muscle loss that normally accompanies the aging process.
A common misconception is that as we get older, it is normal
to stop being active and to start using ambulatory aides
like canes and wheelchairs. Many people think we have no
choice; they think this is normal.
But this couldn't be further from the truth. There is absolutely
no reason why all of us can't be physically, mentally, socially,
and sexually active, living a healthy vibrant life until
the very day we die! The reason many elderly people rely
on ambulatory aides and become slower and fatter is simply
that over the years their muscles are decreasing, so their
physical performance and metabolism also decrease, becoming
less efficient.
>> Click here for the BowFlex Home Gym
>> Click here for the Bowflex Revolution Home Gym
|
|
|
Pete Sisco's Maximum Strength |
 Pete Sisco is the developer of Power Factor Training and Static Contraction Training - over 200,000 people worldwide have trained using Pete's methods.
The fact is, most people have no idea how strong they already are nor do they realize how strong they can ultimately get. MAXIMUM STRENGTH will show you Pete's SuperRep™ Static Contraction technique of lifting weight in only your strongest, safest range of motion. With Pete's no-nonsense, scientific approach to bodybuilding and strength training you can achieve your goals and go beyond.
As a consumer it can be a little confusing when looking at different ways to train for strength. The truth is any training method that involves lifting heavy weights will work to some degree and for some period of time. What MAXIMUM STRENGTH offers you is a method that requires the minimum possible time investment and, because of meaningful measurement, the ability to sustain your strength and muscle mass month after month and year after year. >> Click here for Pete Sisco's Maximum Strength Program << |
|
Strength Training & Metabolic Efficiency
That one-half pound of muscle loss every year after age
25 produces a one-half percent reduction in basal metabolic
rate (BMR) every year. A reduction in BMR means that our
bodies are less able to use the food we consume as energy--thus
more gets stored as body fat. Everyone has an individual
basal metabolic rate. "Basal metabolic rate" refers
to the energy used by our body at rest to maintain normal
body functions.
Our muscles have high energy requirements. Even when we
are sleeping, our muscles use more than 25 percent of our
energy (calories). When you implement the principles of
effective strength-training, and if you are consistent in
your program, you will achieve an increase in lean muscle
mass throughout your body and increase your BMR. In other
words, you can actually condition your metabolism to work
better and more efficiently even when you are at rest. An
increase in muscle tissue causes an increase in metabolic
rate, and a decrease in muscle tissue causes a decrease
in metabolic rate.
Once again: adults who are not on a safe, effective strength-training
program will experience an annual half-pound loss of muscle
and half-percent reduction in metabolic rate unless they
begin some form of strength training. The gradual decrease
in muscle and BMR is related to the increase in body fat
that most people gain as they get older if they do not strength
train. With a decrease in muscle, less energy is used for
daily metabolic function, so calories previously necessary
to perform the activities of daily living now end up stored
as fat.
You can see that anyone interested in decreasing body fat
percentage--and their risk of disease--as well as in increasing
physical performance and appearance, should be strength
training to help condition their metabolism (BMR).
One of the biggest mistakes people make when starting a
weight-management program is not including a strength-training
program with their cardiovascular exercise and low-fat eating
regimen. This is unfortunate because when we cut calories
without exercise, we can lose muscle as well as fat. Many
do not choose to do strength training because 1) they mistakenly
think they are going to make their body big and bulky, and
2) they do not realize how beneficial and important strength
training is in a weight-management program. Whether it is
strength, endurance, muscle size or muscle tone (or a combination)
you desire, all are very realistic and obtainable.
Strength Training Decreases Risk of Injury
Our muscles also function as shock absorbers and serve
as important balancing agents throughout our body. Well-conditioned
muscles help to lessen the repetitive landing forces in
weight-bearing activities such as jogging or playing basketball.
Well-balanced muscles reduce the risk of injuries that result
when a muscle is weaker than its opposing muscle group.
For example, jogging places more stress on the hamstrings
and calves than it does on the quadriceps, creating a muscle
imbalance that often leads to knee injuries; so it is very
important that runners be on a good strength-training program
that includes training the quadriceps as well as the hamstrings
and calves.
To reduce the risk of unbalanced muscle development, you
should make sure that when you are training a specific muscle
group, the opposing muscle groups are being trained as well
(though not necessarily on the same day). For example, if
you are doing strength training exercises for your chest,
you should include back exercises in your program as well.
By now you have probably realized that weightlifting should
be an important part of your exercise routine. Weightlifting
provides many important benefits that cannot be achieved
by any other exercise or activity. When you begin achieving
great results, the excitement and fun you experience will
make the change well worth the effort. Action creates motivation!
Good luck: I hope you enjoy all the wonderful benefits of
an effective strength training program.
>>
Click here for the Global Health and Fitness Program
>> Click here for a free 2 week workout plan with 27 essential exercises for strength training e-book from Global Fitness
|
|
|
|
About Global Health and Fitness
Want to finally achieve your fitness goals? Global-Fitness.com provides you with customized exercise and diet plans, hundreds
of exercise instructions and video demonstrations, fitness
tracking software, personal expert advice from 30 world-renowned
fitness, medical, and nutrition experts, FREE calorie, fat,
protein, and carb calculators, and much more!
Global-Fitness.com has helped thousands of men and women of all ages, fitness
levels, and backgrounds to look, feel, and perform at their
very best! Whether you are a beginner or advanced, they'll
help you avoid the common mistakes that waste your time,
teach you techniques for making your routine much more effective,
and guide you step-by-step to achieving new results again
and again!
Along with a good workout, and strength
training program, nutrition and supplementation is just
as important. Here's some articles covering various bodybuilding
supplements.
Bodybuilding
supplements part 1
Bodybuilding
supplements part 2
Creatine has been popularized for its
extra boost in energy leading to greater workout intensity
and strength gains.
Learn
more about Creatine Monohydrate
>>
Click here to order creatine monohydrate powders online
and save
|
|
|
Bowflex & Total Gym Home Gym |
|
Total Gym Home Gym
With Total Gym, you target all major fitness areas with just one workout: resistance training, cardio training and stretching. Everything your body needs on just ONE machine.
>> Click here for Total Gym - As Seen on TV with Chuck Norris & Christie Brinkley. 10% OFF with Promo Code: 11001  |
|
Bowflex Home Gym
The Bowflex home gym comes with over 100 exercises with a built-in cardio rowing workout. It includes preacher curl attachment, 5 position foot harness, hand grips, leg press plate, instructional manual, and much more
Click here for the Bowflex Home Gym |
|
|
|
|
|
