When someone in his twenties is described as “strong,” chances are the subject is muscles. Call someone in his sixties “strong,” and chances are the subject is character. Time to change the perception.
Strength training sessions are designed to impose increasingly greater resistance, by the use of free weights, machines, or the persons own body weight.
Strong muscles help you lose weight. And it’s not just the exercise involved to become strong that matters. Muscle tissue burns as much as 15 times more calories per day than does fat tissue even when at rest! Nothing stokes your metabolism better than muscle.
Strong muscles are healthy for your heart. That’s because they can perform better with less oxygen, meaning the heart doesn’t have to pump hard when you are active. By extension, strong muscles are good for your blood pressure.
Strong muscles protect your joints and your back. More muscle power means you put less strain on joints and connective tissue when lifting or exerting. And that’s awfully important both for treating and preventing arthritis.
Strong muscles improve your looks. Lean muscles are taut against your body, as opposed to flab, which hangs and sags.
Strong muscles give you a mental boost. You feel more energized, and you feel prouder about yourself.
Strong muscles require active living. You can’t get strong muscles from a pill, a meal, or an herb. The mere fact that you have strong muscles means you are being active, and as we have been saying, nothing drags your health down like sedentary living.
Strength training is just what your body needs to fight the loss of muscle, bone mass and strength that comes with age.
Everyone, no matter how young or old, should be doing some kind of regular strength training. This could be at the gym, or at home using very little equipment. Resistance bands and balls, small hand weights, water and even your own body weight can be used as resistance when designing a strength training program.
Improves your ability to do everyday activities: The stronger your muscles, the easier it is to get groceries out of the car, get a package off of the top cabinet shelf, push the lawnmower…..the list goes on and on!
Improves your balance and stability: The stronger and more resilient your muscles, the more balance is sturdier. This will help keep you safe in your daily activities and decreases the risk of falls or accidents.
Builds muscle strength: Adults lose between five and seven pounds of muscle every decade after age 20. Strength training will help prevent this muscle loss, and rebuild what you may have lost.
Decreases your risk of osteoporosis: Inactivity and aging can lead to a decrease in bone density, leading to brittleness. Studies have shown that consistent strength training can increase bone density and prevent osteoporosis.
Reduces blood pressure: Strength training can be beneficial for the prevention and treatment of high blood pressure by strengthening the heart, allowing it to beat more efficiently.
Increases calorie burn: Strength training increases the body's metabolic rate, causing the body to burn more calories throughout the day. This aids significantly in long term weight loss.
Reduces low back pain: Research has shown that strength training can increase low back strength and alleviate low back pain.
Strength training: Get stronger, leaner, healthier
Strength training is an important part of an overall fitness program. Here's what strength training can do for you
Use it or lose it
Muscle mass naturally diminishes with age.
Strength training also helps you:
Develop strong bones. By stressing your bones, strength training increases bone density and reduces the risk of osteoporosis. Control your weight. As you gain muscle, your body begins to burn calories more efficiently. The more toned your muscles, the easier it is to control your weight. Boost your stamina. As you get stronger, you won't fatigue as easily. Building muscle also contributes to better balance, which can help you maintain independence as you age. Manage chronic conditions. Strength training can reduce the signs and symptoms of many chronic conditions, including back pain, arthritis, obesity, heart disease and diabetes. Sharpen your focus. Some research suggests that regular strength training helps improve attention for older adults.
MUSCLE GROUP : Chest, Back, Shoulders, Quads, Hamstrings, Triceps, Biceps, Calves, Abs
exercise: Squat, Deadlift, Barbell Row, Bench Press, Triceps Pressdown, Barbell Curl, Calf Raise.