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