| Strength training is exercise that uses resistance | | | | Metabolic Efficiency (your ability to burn excess |
| to strengthen and condition the musculoskeletal | | | | calories)That one-half pound of muscle loss every |
| system, improving muscle tone and endurance. | | | | year after age 30 produces a one-half percent |
| "Strength training" is used as a general term | | | | reduction in basal metabolic rate (BMR) every |
| synonymous with other common terms: | | | | year. A reduction in BMR means that our bodies |
| "weightlifting" and "resistance training." | | | | are less able to use the food we consume as |
| Physiologically, the benefits of consistent strength | | | | energy, thus more gets stored as body fat. |
| training include an increase in muscle size and tone, | | | | "Basal metabolic rate" refers to the energy used |
| increased muscular strength, and increases in | | | | by our body at rest to maintain normal body |
| tendon, bone, and ligament strength. Lifting | | | | functions.Our muscles have high-energy |
| weights has also been shown to improve | | | | requirements. Even when we are sleeping, our |
| psychological health as well, by increasing | | | | muscles use more than 25% of our energy |
| self-esteem, confidence and self-worth.Improved | | | | (calories). When you implement the principles of |
| Physical Appearance and PerformanceOne | | | | effective strength training and you are consistent |
| important result of strength training is increased | | | | in your program, you will achieve an increase in |
| physical performance. Muscles quite literally utilize | | | | lean muscle mass throughout your body and |
| energy to produce movement, functioning as the | | | | increase your BMR. In other words, you can |
| engine or powerhouse of the body. Strength | | | | actually condition your metabolism to work better |
| training increases the muscles' size, strength, and | | | | and more efficiently even when you are at |
| endurance, which contribute to improvements in | | | | rest.An increase in muscle tissue causes an |
| our work, favorite sports hobbies, and our general | | | | increase in metabolic rate, and a decrease in |
| day-to-day activities.Another benefit of a good | | | | muscle tissue causes a decrease in metabolic rate. |
| strength-training program is its effect on our | | | | You can see that anyone interested in decreasing |
| overall appearance and body composition. Which | | | | body fat percentage and their risk of disease as |
| can directly influence self-esteem, self-worth, and | | | | well as in increasing physical performance and |
| level of confidence. Take, for example, a | | | | appearance, should be strength training to help |
| 170-pound man who has 20 percent body fat; 34 | | | | condition their metabolism (BMR).One of the |
| pounds of fat weight and 136 pounds of lean | | | | biggest mistakes people make when starting a |
| body weight (muscle, bones, organs, water, etc). | | | | weight-management program is not including a |
| By beginning an effective strength training | | | | strength training routine with their cardiovascular |
| program, he replaces five pounds of fat with five | | | | exercise and low-fat eating regimen. This is |
| pounds of muscle. He still weighs 170 pounds, but | | | | unfortunate because when we cut calories |
| he is now 17 percent fat with 29 pounds of fat | | | | without exercise, we can lose muscle as well as |
| weight and 141 pounds of lean body weight. | | | | fat.Decreased Risk of Sustaining an InjuryOur |
| Although his body weight remains the same, his | | | | muscles also function as shock absorbers and |
| strength, muscle tone, and metabolism have | | | | serve as important balancing agents throughout |
| improved, giving him a fit appearance.Both our | | | | our body. Well-conditioned muscles help to lessen |
| physical appearance and our physical performance | | | | the repetitive landing forces in weight-bearing |
| can be improved by muscle gain or hampered by | | | | activities such as jogging or playing basketball. |
| muscle loss. Research indicates that unless we | | | | Well-balanced muscles reduce the risk of injuries |
| strength train regularly; we lose about one-half | | | | that result when a muscle is weaker than its |
| pound of muscle every year of our lives after | | | | opposing muscle group.To reduce the risk of |
| age 30. Unless we implement a safe and effective | | | | unbalanced muscle development, you should make |
| weight lifting program, our muscles gradually | | | | sure that when you are training a specific muscle |
| decrease in size and strength in the process called | | | | group, the opposing muscle groups are being |
| "atrophy."Lifting weights is therefore important for | | | | trained as well (though not necessarily on the |
| preventing the muscle loss that normally | | | | same day). For example, if you are doing |
| accompanies the aging process. A common | | | | bench-pressing exercises for your chest, you |
| misconception is that as we reach the age of | | | | should include some rowing exercises for your |
| senior citizens, it is normal to stop being active | | | | back muscles as well.By now you have probably |
| and to start using ambulatory aides like canes and | | | | realized that weightlifting should be an important |
| wheelchairs. Many people think we have no choice; | | | | part of your exercise routine. Weightlifting |
| they think this is normal.But this couldn't be | | | | provides many important benefits that cannot be |
| further from the truth. There is absolutely no | | | | achieved by any other exercise or activity. When |
| reason why all of us can't be physically, mentally, | | | | you begin achieving great results, the excitement |
| socially, and sexually active, living a healthy vibrant | | | | and fun you experience will make the change well |
| life until our last day on Earth! The reason many | | | | worth the effort. Good luck; I hope you enjoy all |
| elderly people rely on ambulatory aides and | | | | the wonderful benefits of an effective strength |
| become slower and fatter is simply that over the | | | | training program.I have been weightlifting since the |
| years their muscles have been wasting away, so | | | | age of 15 and been training individuals for 12 |
| their physical performance and metabolism also | | | | years. |
| decrease, becoming less efficient.Increased | | | | |