Benefits of Strength Training:
* Increased muscular strength
* Increased strength of tendons and ligaments
* Potentially improves flexibility (range of motion of joints)
* Reduced body fat and increased lean body mass (muscle mass)
* Potentially decreases resting systolic and diastolic blood pressure
* Positive changes in blood cholesterol
* Improved glucose tolerance and insulin sensitivity
* Improved strength, balance, and functional ability in older adults
Getting Started: Safety
If you feel your body is not ready for strength training for any reason, talk to your physician. Here is a list of risk factors to help you decide if you should talk to a physician before beginning a strength training program:
* any cardiovascular disease including chest pains at rest or exertion
* family history of coronary heart disease before the age of 55
* high cholesterol, generally above 200
* abnormal ECG, or cardiac arrhythmias
* smoking
* chronic hypertension
* extreme obesity
* any chronic muscular or joint problem
* currently pregnant, or within 3 months of delivery
* recent surgery
* arthritis
* diabetes
* asthma
* years of a sedentary lifestyle
10 Quick Tips To Help You Get Started:
1. Remember to warm up. Warming up gives the body a chance to deliver plenty of nutrient rich blood to areas about to be exercised, to actually warm the muscles and lubricate the joints.
2. Stretch - Increases or maintains muscle flexibility.
3. During the first week of starting an exercise program keep it light. Work on technique-good body mechanics and slowly work up toheavier weights.
4. Quick tips to maintain good body mechanincs: go through the complete range of motion, move slowly and with control, breathe and maintain a neutral spine. Never sacrifice form just to add more weight or repetitions.
5. The intensity of your workout depends on a number of factors, including the number of sets and repetitions, the overall weight lifted, and the rest between sets. You can vary the intensity of your workout to fit your activity level and goals.
6. Listen to your body. Heart rate is not a good way to determine your intensity when lifting weights, it is important to listen to your body based on an overall sense of feeling of exertion.
7. The MINIMUM amount of strength training recommended by the American College of Sports Medicine is eight to twelve repetitions of eight to ten exercises, at a moderate intensity, two days a week.You will get more overall gains with more days per week, sets and resistance, but the progression is one in which you must listen to your body.
8. Strength training session are recommended to last one hour or less.
9. As a general rule, each muscle that you train should be rested one to two days before being exercised further in order for the fatigue muscles to rebuild.
10. "No pain, no gain." This statement is not only false, but can be dangerous.Your body will adapt to strength training, and will reduce in body soreness each time you workout.
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LIFE WOULD BE MUCH FULFILLED FOLLOWING ALL THESE WONDERFUL GUIDES & TIPS
JEROME PAGALAN
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