Guest guest Posted May 29, 2009 Report Share Posted May 29, 2009 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 Strength Resting Metabolic Rate Body Fat Percentage Aerobic Capacity Blood Pressure Insulin Sensitivity Cholesterol to HDL Ratio Bone Density Body Temperature Regulation Everyone Should Use Free Weights Strength 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 Exercises Pool Exercises Weight Machines Free Weights Resistance Bands Pilates Body Weight Exercises Soup 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 Quote Link to comment Share on other sites More sharing options...
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