Muscle rebuilds itself to be stronger, more efficient and ready for the next workout
STRENGTH TRAINING . . .
Not just for Bodybuilders
Simply the use of our own body weight or other resistance to make our muscles work harder than normal
The really good news is that people who are doing little or no strength training now stand to benefit the most (and the quickest) from getting started or “re-started”
STRENGTH TRAINING . . . It is the best way for anyone to build strength, boost energy and redefine how their body looks . . . at any age! Turn Your Body into a Fat-Burning Machine!
The Key is MUSCLE:
Burns significantly more calories than FAT
From Mayo Clinic
Use it or lose it
Muscle mass naturally diminishes with age. "If you don't do anything to replace the lean muscle you lose, you'll increase the percentage of fat in your body," says Edward Laskowski, M.D., a physical medicine and rehabilitation specialist at Mayo Clinic, Rochester, Minn., and co-director of the Mayo Clinic Sports Medicine Center. "But strength training can help you preserve and enhance your muscle mass — at any 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 gains a bigger "engine" to burn calories more efficiently — which can result in weight loss. The more toned your muscles, the easier it is to control your weight.
Reduce your risk of injury. Building muscle helps protect your joints from injury. It 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 arthritis, back pain, depression, diabetes, obesity and osteoporosis.
The DYNAMIC Aging Process Maintain Flexibility & Balance
Exercise and Human Growth Hormone Our production of Human Growth Hormone decreases significantly as we age
EXERCISE promotes our internal production of growth hormone.
By gradually increasing the intensity or difficulty of exercise we are helping to increase growth hormone production.
Very important to our health:
Helps keep our body fat low
Helps us maintain our muscle mass and bone density
Just as important for women as for men
STRENGTH TRAINING TIPS
Use good form! This is the most important thing. Good form will help you get the most out of your time and help prevent injury.
Do all exercises S-L-O-W-L-Y! This will ensure your effort is most effective.
Visualize the muscle you are exercising. For example when you are doing bicep curls mentally focus on the bicep muscle.
3 Things to remember when Strength Training
Strength Training Time Savers
Split up different body parts or exercises (combine push ups and abdominals together) and do them at different times or days
Use Compound exercises that involve multiple muscle groups (the Lunge, the Push Up, Leg Press etc.)