Strength Training: 10 Things You Must Know
by: Gary Matthews
Lets face it everybody knows that strength training builds muscle but did you know that it does more much more for you in the health stakes. Lets have a look at these strength training tips one by one and you will see what a difference this valuable tool will make to your general health:
Weights Improve Immunity - Immune strength depends on the availability of the amino acid glutamine and your muscles have to supply the glutamine to your immune system in order for it to work.
The more muscle you have the more abundant the glutamine supply, and other things being equal, the better your immune system works.
Weights Grow Bone - A study at Stanford University showed clearly that about 20% of bone mineral density is dependent on maintaining muscle.
A new study reported in February 2000 in the British Journal of Sports Medicine shows that even in elderly women, a one-year weight-training program increased their strength by 20-30%, with a significant increase in bone density.
Weights Combat Diabetes - New studies published between 1995 and 2000 show that weight training has an unexpected benefit - it improves glucose tolerance in patients with Type 2 (adult-onset) diabetes.
In one of these studies, post-menopausal women with diabetes followed a weight-training program for four months.
Their glucose sensitivity to a challenge improved by an average of 29%.
Weights Wack Arthritis - At Tufts University in the USA, researches gave patients with rheumatoid arthritis 10 weeks of high-intensity weight training.
Results showed significant reductions in joint pain and fatigue and a big gain in strength. Results showed that the weight work caused a significant decline in arthritis activity.
Weights Raise Testosterone - Did you know that strength training is one of the best exercises to raise testosterone levels in men and women!
With strength training the levels of both testosterone and growth hormone rise dramatically.
Since loss of strength and muscle mass are the prime causes of most age-related diseases a lifelong strength training program is one of the best insurance polices for a better quality of life for both men and women.
Avoid Muscle Loss - although endurance exercise improves our cardiovascular fitness, it does not prevent the loss of muscle tissue.
Only strength training maintains our muscle mass and strength throughout our mid-life years. After the age of 20 up to 1/2 pound of muscle tissue is lost per year in both males and females owing to the normal ageing process.
By Strength Training once a week using all the major muscle groups until you are unable to push each exercise for another repetition, 3-4 exercises, and 15 -20 minutes max training time. Keep getting stronger, Smile, be positive and live life.
Avoid Metabolic Rate Reduction - because muscle is very active tissue, muscle loss is accompanied by a reduction in our resting metabolism.
Research indicates that an average adult experiences a 5% reduction in metabolic rate every decade of life. Only high intensity strength training performed once or twice a week with prescribed rest periods can avoid this.
Increase Muscle Mass - because most adults do not perform strength exercise, they need to first replace the tissue that has been lost through inactivity.
Fortunately research shows that a standard strength training program can increase muscle mass by about 4 kg or 10 lbs over a ten-week period.
Increase Metabolic Rate - Research reveals that adding 10 lbs of muscle increases our resting metabolism by 7% and our daily calorie requirements by 15%.
At rest, 2 lbs of muscle requires 77 calories per day for tissue maintenance and during exercise, muscle energy utilization increases dramatically.
Adults who replace muscle through sensible strength exercise use more calories all day long thereby reducing the likelihood of fat accumulation.
Reduce Body Fat - In a 1994 study, strength exercise produced 10 lbs of fat loss after two months of training, even though the subjects were eating 155 more calories per day.
That is, a basic strength-training program resulted in 8 lbs more muscle, 10 lbs less fat and more calories per day food intake.
Increase Bone Mineral Density - The effects of progressive resistance exercise are similar for muscle tissue and bone tissue.
The same training stimulus that increases muscle strength also increases bone density and mineral content. A 1993 study demonstrated significant increases in the bone mineral density of the upper femur after four months of strength training.
So, now you can go ahead with your strength training endeavours knowing that you will be experiencing all these benefits found in the above tips.
About The Author
Gary Matthews is the author of the popular fitness eBooks Maximum Weight Loss and Maximum Weight Gain. Please visit http://www.maximumfitness.com right now for your 'free' weight loss or muscle building e-courses.
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Strength Training: 10 Things You Must Know
Strength Training: 10 Things You Must Know
by: Gary Matthews
Lets face it everybody knows that strength training builds muscle but did you know that it does more much more for you in the health stakes. Lets have a look at these strength training tips one by one and you will see what a difference this valuable tool will make to your general health:
Weights Improve Immunity - Immune strength depends on the availability of the amino acid glutamine and your muscles have to supply the glutamine to your immune system in order for it to work.
The more muscle you have the more abundant the glutamine supply, and other things being equal, the better your immune system works.
Weights Grow Bone - A study at Stanford University showed clearly that about 20% of bone mineral density is dependent on maintaining muscle.
A new study reported in February 2000 in the British Journal of Sports Medicine shows that even in elderly women, a one...
Strength Training: 10 Things You Must Know
Puppy training > Strength Training: 10 Things You Must Know
Building Trust in the Workplace: A Valuable Topic for Leadership Training
Building Trust in the Workplace: A Valuable Topic for Leadership Training
by: Richard L. Williams, Ph.D
Trust is the foundation of all successful interpersonal relationships, both personal and business. Trust is the confidence or belief a person feels toward a particular person or group. Trust is, therefore, one of the primary binding forces in any interpersonal relationship. It permits people to overcome doubts and unknowns and enjoy peace of mind. The absence of trust causes confusion, worry, inaction, and fear. When interpersonal trust is present, a person feels a confidence that everything will somehow work out. In the workplace, trust is a prerequisite for effective interpersonal communications. Without trust, employees may feel uncertainty, worry, and a sense of insecurity. No relationship, personal or business, can exist for even a short period of time if some element of trust is not present. Trust is an essential leadership training ingredient...
Building Trust in the Workplace: A Valuable Topic for Leadership Training
Puppy training > Building Trust in the Workplace: A Valuable Topic for Leadership Training
Strength Training: 10 Things You Must Know
Strength Training: 10 Things You Must Know
by: Gary Matthews
Lets face it everybody knows that strength training builds muscle but did you know that it does more much more for you in the health stakes. Lets have a look at these strength training tips one by one and you will see what a difference this valuable tool will make to your general health:
Weights Improve Immunity - Immune strength depends on the availability of the amino acid glutamine and your muscles have to supply the glutamine to your immune system in order for it to work.
The more muscle you have the more abundant the glutamine supply, and other things being equal, the better your immune system works.
Weights Grow Bone - A study at Stanford University showed clearly that about 20% of bone mineral density is dependent on maintaining muscle.
A new study reported in February 2000 in the British Journal of Sports Medicine shows that even in elderly women, a one...
Strength Training: 10 Things You Must Know
Puppy training > Strength Training: 10 Things You Must Know
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More and more channels are...
Puppy training Strength Training: 10 Things You Must Know hdtv
Puppy training > HDTV is What Technology is All About
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by: Paul Curran
Christmas Recipe Serves: 8
Preparation time: 30 minutes
Cooking time: 45 minutes
Calories per serving: 605
Suitable for freezing (after step 4)
Christmas Recipe Ingredients:
Breadcrumbs, fresh 75 g (3 oz)
Semi-skimmed milk, 150 ml (5 fl oz)
Haddock, smoked or fresh 250 g (9 oz)
Potatoes, 250 g (9...
Puppy training > Christmas Recipes: Main Dishes. No.3 of 12 - Smoked Haddock & Spinach Fishcakes
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Reality of Online Forex Trading
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Foreign exchange trading is the trading of currencies. Most currencies can be traded. Huge amounts of currencies are traded 24 hours a day, 5 days a week. On average $1.9 trillion is traded a day. The most traded are United States Dollar, Japanese Yen, Euro, Canadian Dollar, British Pound Sterling, Australian Dollar and Swiss Franc.
Many brokers will let you open an account with a starting balance of just...
Reality of Online Forex Trading Puppy training Strength Training: 10 Things You Must Know
Puppy training > Reality of Online Forex Trading
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Do you know what Forex trading is? Some people have heard of this type of trading, others have not. If you haven?t, it might be something you are interested in trying. Forex trading stands for foreign exchange trading. What it consists of is the buying and selling of different currencies. This is done simultaneously, and there are people who make a lot of money with this kind of trading. This is apparent by the 1.9 million dollar...
Puppy training Strength Training: 10 Things You Must Know Online Forex Trading
Puppy training > Online Forex Trading
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by: John Timmons
Horse Races come in several types, namely, stakes,
handicap, allowance, claiming or maiden races. Each one of
these have important differences in terms of the types of
horses entered into the race, as well as how horse owners
and trainers will decide to run their horse in the race.
Stakes races are those which occur annually, offer very
large purses, and attract very high quality horses.
Examples...
Puppy training Types of Horse Races purses Strength Training: 10 Things You Must Know
Puppy training > Types of Horse Races