Some tips on strength training

[Guest guest]

This is Thank You for all of your recent posts on health and fitness. I'm studying right now to become a certified personal trainer and the benefits of exercise are numerous, and the amazing thing is that they can be gained for FREE. Your reminders come at a time when I was beginning to find my exercise routine to be quite boring.

 

If you can find enough resistance to pose a challenge for yourself, you can get a workout.

 

Congratulations to you Sir, for staying active and loving it. I think the most important thing for each person is to find ways to have fun whilst being active. Noone likes to do anything that they consider a chore, however, we all like to do things that we enjoy doing.

 

Cheers,

 

Thomas--- On Fri, 29/5/09, docspeed2001 <docspeed2001 wrote:

docspeed2001 <docspeed2001 Some tips on strength training Date: Friday, 29 May, 2009, 1:13 AM

 

 

Regardless of your age or present physical condition...You Can Slow Down,Even Reverse the Aging Process!Research produced at the USDA Human Nutrition Research Center on Aging at Tufts University identifies 10 "biomarkers" , key physiological factors associated with prolonged youth and vitality.Developing Muscle Strength Improves...Lean Body Mass (muscle)Physical StrengthResting Metabolic RateBody Fat PercentageAerobic CapacityBlood PressureInsulin SensitivityCholesterol to HDL RatioBone DensityBody Temperature Regulation Everyone Should Use Free WeightsStrength Exercises, often referred to as weight training, means your muscles are challenged within a short time period, from seconds to 1 ½ minutes. You can benefit from as little as 20 minutes per day, 2 to 3 days per week.Even Couch Potatoes can rebuild muscle and

strength by as much as 200 percent! More importantly, improved muscle strength will lower your risk of heart disease, type 2 diabetes and osteoporosis.Researchers at the American Heart Association found that "women who lift weights twice a week can prevent or at least slow the middle-aged spread."Different Types of Strength Training ExercisesPool ExercisesWeight MachinesFree WeightsResistance BandsPilatesBody Weight ExercisesSoup Cans or Water Bottles How Much is Enough?Basic Guidelines are as follows...Perform each exercise 8 to 15 times, 1 to 3 sets Try 8 to 10 different exercise for 15 to 40 minutes, 2 to 3 times per week. If You Can't perform an exercise for at least 8 repetitions,then the resistance is too much. Likewise, if you do 15 repetitions and it's too easy, then increase the resistance. You Should reach a point of

local muscle fatigue between 8 and 15 reps. Fatigue means that you probably could do one more repetition with correct form but you stopped anyway.http://www.create- health-and- wellness. com/strength- training. html