Strength Training--The Story


Published on

1 Like
  • Be the first to comment

No Downloads
Total views
On SlideShare
From Embeds
Number of Embeds
Embeds 0
No embeds

No notes for slide

Strength Training--The Story

  1. 1. Building Muscle—How it Works <ul><li>Resistance activity increases blood </li></ul><ul><li>flow to the area being exercised </li></ul><ul><li>Resistance causes micro-tears in muscle fiber </li></ul><ul><li>Muscle rebuilds itself to be stronger, more efficient and ready for the next workout </li></ul>
  2. 2. STRENGTH TRAINING . . . <ul><li>Not just for Bodybuilders </li></ul><ul><li>Simply the use of our own body weight or other resistance to make our muscles work harder than normal </li></ul><ul><li>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” </li></ul>
  3. 3. 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! <ul><li>The Key is MUSCLE: </li></ul><ul><li>Burns significantly more calories than FAT </li></ul>
  4. 4. From Mayo Clinic <ul><li>Use it or lose it </li></ul><ul><li>Muscle mass naturally diminishes with age. &quot;If you don't do anything to replace the lean muscle you lose, you'll increase the percentage of fat in your body,&quot; 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. &quot;But strength training can help you preserve and enhance your muscle mass — at any age.&quot; </li></ul><ul><li>Strength training also helps you: </li></ul><ul><li>Develop strong bones. By stressing your bones, strength training increases bone density and reduces the risk of osteoporosis. </li></ul><ul><li>Control your weight. As you gain muscle, your body gains a bigger &quot;engine&quot; to burn calories more efficiently — which can result in weight loss. The more toned your muscles, the easier it is to control your weight. </li></ul><ul><li>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. </li></ul><ul><li>Manage chronic conditions. Strength training can reduce the signs and symptoms of many chronic conditions, including arthritis, back pain, depression, diabetes, obesity and osteoporosis. </li></ul>
  5. 5. The DYNAMIC Aging Process Maintain Flexibility & Balance
  6. 6. Exercise and Human Growth Hormone Our production of Human Growth Hormone decreases significantly as we age <ul><li>EXERCISE promotes our internal production of growth hormone. </li></ul><ul><li>By gradually increasing the intensity or difficulty of exercise we are helping to increase growth hormone production. </li></ul><ul><li>Very important to our health: </li></ul><ul><li>Helps keep our body fat low </li></ul><ul><li>Helps us maintain our muscle mass and bone density </li></ul><ul><li>Just as important for women as for men </li></ul>
  7. 7. STRENGTH TRAINING TIPS <ul><li>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. </li></ul><ul><li>Do all exercises S-L-O-W-L-Y! This will ensure your effort is most effective. </li></ul><ul><li>Visualize the muscle you are exercising. For example when you are doing bicep curls mentally focus on the bicep muscle. </li></ul>3 Things to remember when Strength Training
  8. 8. Strength Training Time Savers <ul><li>Split up different body parts or exercises (combine push ups and abdominals together) and do them at different times or days </li></ul><ul><li>Use Compound exercises that involve multiple muscle groups (the Lunge, the Push Up, Leg Press etc.) </li></ul>
  9. 9. Don’ t Forget to Warm-Up The Dynamic Wellness Way <ul><li>Triggers release of Synovial Fluid </li></ul><ul><li>Warm up our joints as well as our muscles </li></ul><ul><li>Plus it ’s just plain FUN </li></ul>