Osteoporosis

Benefits Of Strength Training

Benefits Of Strength Training

Submitted by: Ken Bendor

The benefits of a good strength training program are almost endless. Less disease, happiness and most importantly, showing off your muscles at the beach.

Strength training should be part of everyone's routine. Even if you are low on time, strength training, according to the ACSM (American College of Sports Medicine), only needs to be done 2-3 times per week with each session lasting no more than one hour. For 2-3 hours per week, huge benefits can be realized.

Regular strength training will:

**help you in day to day activities around the house and in your yard. It will keep you independent which is especially important in the older population. Imagine not being able to lift a 5 pound bag of flour or take the garbage out by yourself.

**lower the risk of osteoporosis, hypertension and diabetes.

**help you avoid lower back pain.

**increase bone density which is important for post menopausal women.

**increase muscle mass which burns more calories throughout the day than an equal amount of fat.

Even with all these benefits, many people are reluctant to start training with weights. Concerns include injury, incorrect form and for women; not wanting to grow muscles and look like a man.

When beginning your strength training program, the risk of getting hurt can be greatly reduced by starting out with machines rather than free weights. As you become more comfortable with the machines, slowly learn to use free weights. If you want to stick with the machines, know that they will give you the same benifits as free weights. As for the concern that women will look like men, it won't happen without the help of steroids, which you shouldn't even consider using.

Sometimes when we think of being healthy, we think of eating and running. While these are important, strength training should never be left out. Strength training provides benefits to your health that cannot be found with any other mode of exercise and shouldn't be forgotten.

About the Author: Ken Bendor is a Senior at Florida State University studying Exercise Science and Dietetics. He started http://StraightHealth.com to try and spread easy to understand and accurate information on health and fitness. http://straighthealth.com

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What Vital Nutrients Is Your Diet Missing?

What Vital Nutrients Is Your Diet Missing?

What Vital Nutrients Is Your Diet Missing?

By: Lee Dobbins

People today do not eat as well as they did even 30 years ago and many of us are starved for essential nutrients and don't even realize it. With today's fast paced lifestyles, it's more convenient to grab a fast food meal or energy bar then to cook up a balanced meal full of the nutrients our bodies need to work their best.

Our diets are woefully lacking in fruits and vegetables which provide us with vitamins, minerals, enzymes and fiber that help your immune systems fight off illness and disease. And when we do eat fruits and vegetables chances are they are full of pesticides and chemicals. No wonder our health on the whole is declining!

Below are several essential nutrients that are probably missing from your diet. Going for the quick fix and replacing them with supplements won't make up for the synergistic effects of these nutrients found in food and if you want to avoid the harmful effects of pesticides then it's best to go with organic foods when possible.

Vitamin A
Vitamin A gives us healthy eyes as well as helps to maintain the linings of the intestinal, respiratory, and urinary tracts. It also helps keep our skin healthy. To get more vitamin A in your diet, eat darkly-pigmented foods such as spinach, carrots, winter squash, kale, and sweet potato.

Vitamin C
Vitamin C is needed in order for our body to create collagen, which is basically the glue that holds our skin, bones and blood vessels together. It also aids in making brain chemicals, neutralizing damage from free radicals, and metabolizing cholesterol. Vitamin C has also been shown to help reduce arthritis, diabetes and heart disease. To add this vitamin to your diet, drink add a glass of orange juice or eat an orange every day. Other foods that contain vitamin C are strawberries, kiwifruit, red bell peppers, cantaloupe, Brussels sprouts, and broccoli.

Vitamin E
Vitamin E is an antioxidant that helps to neutralize free radicals and protect cells from damage. It plays a key role in the immune system and can even help prevent the common cold as well as lower the risk of Parkinson's disease. Foods high in vitamin E include sunflower kernels, almonds, and sunflower oil especially when used in salad dressings, which helps you get nutrients from the vegetables as well as carry the vitamin E into the bloodstream.

Fiber
Fiber is the part of fruits, vegetables and whole grains that is not digested. Whole grains can lower your heart disease risk by 30 percent. It is recommended that you get 14g of fiber for every 1000 calories you eat. To get more fiber in your diet have a 1/2 cup serving of Fiber One cereal and add more beans to your diet. Switch to whole grain bread and eat lots of fruits and vegetables with your meals.

Calcium
Calcium helps us build and maintain healthy teeth and bones. It prevents bone-thinning osteoporosis and also contributes to healthy blood pressure. Recent studies have shown that calcium can reduce the risk of colon cancer. To get enough calcium, drink three glasses of low-fat or fat-free milk a day, or eat eight ounces of fat-free yogurt along with 2-3 ounces of low-fat cheese evert day.

Magnesium and Potassium
Magnesium works together with calcium and along with potassium it is linked to healthy blood pressure. These two nutrients are also though to help protect against osteoporosis, diabetes, heart disease, and stroke. To get more magnesium, add a half-cup of bran and cooked spinach each day. For more potassium, eat sweet potatoes, white potatoes, bananas, and white beans.

 

Author Bio
Lee Dobbins writes for the A2Z Vitamin And Herbs Guide For Natural Healing where you can find out more about vitamins and herbs as well as natural healing methods.

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Strengthen Yourself with Strength Training Exercises

by

Praveen Pandey

What do you feel when you see an old man walking with the support of a stick? What thoughts run through your mind when you see a lady moving in a wheel chair, due to weak bones? Would you like to live a similar life when you get old? No, as no one desires a handicapped life. Everyone wants to stay active and mobile till their last breath. Exercising regularly will help you do that. And strength training is an optimal way to keep you moving as it helps in building lean muscle mass. Well toned muscles can help in all your daily activities, whether it's carrying groceries, climbing stairs or doing the laundry.

 

Strength training involves adding resistance to the muscle groups as you workout. Through strength training you will not only gain lean muscle mass, but you will, as a result of building muscle, burn fat more effectively. Anyone, old or young, male or female who wants more strength and endurance, can benefit. Strength training can help prevent osteoporosis and build muscle even in elderly people. This is important since, as people get older, they tend to lose muscle mass and tone. Even people in their 80's and 90's can greatly increase strength through weight training. Another benefit of weight training is that well toned and larger muscles burn more calories even when you are doing absolutely nothing. So a regular weight lifting program can help you lose fat and control blood glucose levels in the long run, both during and in between workouts. It may also help reduce the risk of heart disease.

 

There are several approaches to weight training. It can be as simple as lifting a small set of hand weights in your living room. Or you may want to join a gym or health club where you will have access to a whole array of weight machines and exercise equipment. Most weight training programs involve sets of weight lifting exercises. Each set consists of a series of repetitions. When you first practice, start with one set each session. Gradually work your way up to three to six sets each session. Take a rest for a few minutes between each set of repetitions. As you become stronger you will find that you can lift more weight.

 

Discuss with your doctor before starting any weight lifting routine, as in some people, lifting weights can increase the risk of worsening diabetes or cardiovascular complication if not done the right way. Always do some sort of aerobic exercises such as walking, jogging or jumping rope for 5-10 minutes to warm up before lifting weights. Do not forget to cool down after strength training session. Always allow at least a day's rest between workout sessions or alternate upper body training one day, with lower body training the next.

 

Exercising with a trainer would be beneficial as he/she can help you if something goes wrong. Strength training is an essential element of fitness for virtually every sportsman and sportswoman. So start with strengthening exercises to get sportive in your life!

Get tips, recipes and products related to exercise and fitness, at Healthizen.com.


Get Out For Vitamin D or Suffer

Get Out For Vitamin D or Suffer

Submitted by: Kya Grace

If you look closely at your dinner plate or for that matter any food that you eat during the day, hardly anything in it contains Vitamin D. And the best source of this vitamin is free and abundant in nature. Sunlight is the best source of Vitamin D and adequate exposure to sunlight is sufficient to provide the body with its optimum requirement of the Vitamin.

Vitamin deficiency results in some serious and chronic health problems. Weak bones, Alzheimer, Parkinson’s, influenza and some forms of cancer are associated with Vitamin D deficiency. Some foods such as cereals are available fortified with Vitamin D to address this problem for those who are suffering from lack of it, but this alone may not be enough or regulated to make up for the deficiency. An all cause mortality rate has been observed by a comprehensive study focusing on Vitamin D deficiency and large scale studies also link the deficiency to be one of the major causes of terminal diseases like peripheral artery disease, high blood pressure leading to cardiovascular arrest. Babies born with Vitamin D deficiency are at high risk of developing schizophrenia.

The skin containing epidermis which is layered from outer to inner surface of the skin is responsible for producing Vitamin D by reacting with the ultraviolet spectrum of sunlight. People in all regions of the world can get sufficient supply of Vitamin D from sunlight which is available throughout the year in Tropics and during summers in cold temperate regions except the arctic’s, where sunlight is very low and insufficient.

In earlier times before the advent of computer age, dense industrialization and urban living, the great outdoors was the playground of mankind. Work and play, celebrations and events were mostly held during the day under the sun and the population got its supply of the vitamin without raising a finger. In fact being out in the sun for far too long exposed them to the risk of skin cancer, but that was a small risk compared to what we have done to ourselves by confining to enclosed spaces, darkened interiors and invited a menu of diseases that will put a horror story to shame.

The present sedentary lifestyle which we call modern living is paved with health hazards. Life has become a spectator sport and most people are content watching others live and play on their television screens and not budge an inch out of their couches. An average city dweller spends roughly thirty to thirty five hours a week ogling the idiot box like a couch potato, unexposed to nature’s elements, living in a controlled artificial environment.

Kids stay indoors playing on their game consoles for hours on end, or spend hours on computer terminals surfing and chatting the day away. At an age when they should go out more often to play and explore the natural world, they are confined to stifling stuffy homes where they watch the sun out of their windows and miss the beauty of a rising sun in the morning.

Working class leave homes to again park themselves in enclosed spaces of the offices and workplaces and by the time they leave, the sun is already gone. Elderly people because of their physical condition are mostly confined to old age homes, whiling the time away in the depressing indoors, rarely going out to catch sunlight. People from all age groups are prone to Vitamin D deficiency and their lifestyle is responsible for all the diseases that follow from it.

About the Author: If you would like to attend a free session with a Personal Trainer in Bondi or to hire Sydney Personal Trainers, visit Sydney Personal Training.

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Importance of weight training

by

Praveen Pandey

Weight training is an exercise technique which uses external weights, the body's resistance, or other devices to exercise and strengthen a body muscle. Most people, especially men, opt for such training to get an attractive physique with big muscles. However, its benefits go way beyond. Weight training, also known 'strength' or 'resistance' training, enables you to do everyday tasks like lifting, carrying, and walking up stairs with greater ease.

Strength training helps protect against diseases like arthritis, osteoporosis, sarcopenia (loss of body mass), lower-back pain, and other disabilities. It protects the joints, enhances joint stability, improves bone density, and reduces bone deterioration. More muscle power puts less strain on the joints and connective tissue when lifting or exerting. Strong muscles, tendons, and ligaments are less prone to injury.

Working against the body's resistance or exercising with light weights also assists in managing chronic illnesses such as heart disease, stroke, high blood pressure, diabetes, and hyperlipidemia. When you are active, the heart muscles can perform better even with less oxygen. Lifting weights can normalize the blood pressure and decrease the levels of blood sugar and cholesterol. A combination of regular weight training, a protein-rich diet, and some cardiovascular exercises can help to achieve a healthy weight and a fitter body.

Such a combination not only tones up the muscles and shapes the body along with weight loss but also improves anaerobic endurance. It improves the composition of the body and increases the lean body mass. Weight training mainly stimulates the development of muscle tissues and also strengthens them. Muscle tissue, being more active than fat tissue, helps to burn more calories. Increase in muscle mass normalizes and even increases the basal metabolic rate, as a result of which one can burn more calories at rest.

By working out the muscles through their full range of movements, weight training increases flexibility and reduces the risk of suffering from a muscle pull. Weight training has enormous advantages. If a person follows a proper diet, has precise control over his movements, and maintains correct posture, he or she stands to gain the most from such an exercise program. It is advisable for all adults to weight train their major muscle groups at least twice weekly.

Are you a fitness freak? Read articles on Diet Plan, Fitness, Weight Loss, and Health Care at Healthizen.com.


Exercise Your Way Through Perimenopause

Exercise Your Way Through Perimenopause

Submitted by: Susan Megge

It’s unfortunate, but most women don’t realize how crucial a role regular fitness and exercise is to reducing many symptoms associated with perimenopause. As women approach menopause they begin to gain weight, especially around their mid-section. This abdominal weight is quite common and the result of declining hormone levels, which may cause the metabolism to slow down significantly.

Most women will notice a significant amount of fat deposition around the area of their mid-section or abdomen. You’ll especially want to avoid or eliminate this added weight due to the fact that this type of fat plays a significant role in contributing to heart disease, the number one killer of middle-aged and older women. You may not think that losing your added weight is possible, but it is; this weight gain can be eliminated quite easily by simply getting into a regular exercise routine. Fitness and regular activity are the keys to decreasing weight and avoiding many conditions associated with aging. If you’re willing to commit to a regular exercise routine - one that includes weight bearing exercises - you will change the muscle-to-fat ratio, enabling you to increase your metabolic rate and burn calories, even at rest.

In addition to weight gain, if you’re in your thirties or beyond, you’re also beginning to lose bone mass at a rate of approximately 1% per year. This rate will increase to 2%-3% per year after menopause. Many studies have proven that exercise can increase a woman's bone density, which reduces the risk of osteoporosis and the incidence of falls and bone fractures associated with osteoporosis. As you may know, osteoporosis goes undetected in many women until bone fractures occur; if, however, you take preventative measures, such as getting into a regular fitness routine, you can indeed reduce this risk.

Exercising regularly can also be beneficial in reducing the occurrence of hot flashes, a common symptom women experience as they approach menopause. Hot flashes have been known to contribute to impaired sleep patterns and a decreased energy level. If you’re not getting enough sleep and are feeling sluggish, it’s quite likely that this may affect your overall mood, which has the potential to negatively impact both personal and professional relationships. Estrogen replacement therapy has been shown to decrease these symptoms, but many women prefer to seek natural alternatives; obviously, exercise has proven to be a very viable alternative for a great number of women.

In summary, making fitness and exercise a priority will benefit most women who are experiencing symptoms of perimenopause, and the positive results - both physical and emotional - are well worth the extra time you’ll spend once you begin and continue a regular exercise routine. I know it’s easier to make excuses to not exercise, but you love your family and yourself; therefore, take just a little extra time to ensure that you feel good, look good and have loads of energy to participate in all of life’s offerings.

About the Author: Susan Megge is the founder of http://www.40isbeautiful.com, a website designed to assist mature women as they approach and experience menopause. Susan, a health and fitness expert, started experiencing symptoms of menopause several years ago and researched various avenues to deal with these symptoms naturally.

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Important News About A Clinical Trial For People With Cushing's Syndrome

by

Joseph

I have news which might be very valuable to people with Cushing's Syndrome. Cortendo AB is seeking candidates for the testing of a new drug for Cushing's Syndrome patients.

As a CureClick Ambassador I want to share this information with my readers because it could be helpful for medically treating people who have the debilitating condition.

Cushing's Syndrome is a disease that causes an imbalance of the hormone cortisol resulting in weight gain, osteoporosis, high blood pressure, muscle loss and fatigue.

This clinical trial could bring medical relief to people diagnosed with this troubling disease, so please get involved.

 

Title
Cushing's Syndrome
Condition
Cushing's Syndrome
Phase
3
Description
This trial is testing the safety and effectiveness of a new investigational drug for the treatment of Cushing's Syndrome. Under the supervision of qualified physicians, cortisol levels and symptoms of Cushing’s Syndrome will be closely followed along with any signs of side effects.
Enrollment
90
Sponsor
Cortendo AB
Drug
COR-003
Age Range
at least 18 years old years old

For trial eligibility questionnaire and full trial details, please visit our partner TrialReach .

 

CureClick_ShareImage_Cushings2

For those of you whom are not familiar with clinical trials, here's some information that you can use:

What Are Clinical Trials?

Clinical trials are research studies to determine whether investigational drugs or treatments are safe and effective for humans.

All investigational devices and medicines must undergo several clinical trials, often times these clinical trials require thousands of people.

Why participate in a clinical trial?

People whom are eligible will have access to new investigational treatments that would be available to the general public only upon approval.

People whom are eligible for clinical trials will also receive study-related medical care and attention from clinical staff at research facilities.

Clinical trials offer hope for many people and gives researchers a chance to find better treatment for others in the future.

 

Disclaimer: I am not participating in this clinical trial. I am providing this information to my readers as a CureClick Ambasssador. Click on the links below to learn about my relationship with Cureclick and why I'm talking about clinical trials.

curec.lk/1Gb4toG

http://curec.lk/1iJA0G5

 

The one true God is revealed throughout creation. Look at the chemistry of the Belousov-Zhabotinsky reaction and its similarity to the formation of the constellations and it is not hard to see the Intelligent Design. Jesus made all of this and humbled Himself, died for our sins and rose again on the third day. How wonderful our Creator is! Yet, why do so many people still deny the existence of God?

 

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Top 7 Benefits Of Exercise To Good Health

Top 7 Benefits Of Exercise To Good Health

Submitted by: Raymond Geok Seng Lee

You are always busy. You do not have the time to exercise. Your life is a hectic whirl. By the end of the day, you do not have the energy to exercise. Of course, you have tried to exercise, but you have never been able to stick with it. You do not like to perspire. The local health club is expensive and snobby. And with your less-than-perfect body, you feel embarrassed to be seen there. Your home is too small for fancy equipment. You already have a cross-country ski machine gathering dust in your basement. Whenever you look at it, you do not feel motivated, you feel guilty. Instead of working out, you rather just curl up with a good book and not even think about exercise. The fact is, that you do not have to spend half of your life sweating buckets at fancy health clubs to reap major physical and emotional benefits from exercise. All it takes to improve health and fitness and look and feel a whole lot better is to incorporate just a little more physical activity into your daily life. You hardly have to break into a sweat. Here are some of the benefits from exercise.

1. Improves Sleep And Minimizes Insomnia

Exercise feels invigorating, but several hours later it helps the body wind down to sleep. It is recommended to have low- to moderate- intensity exercise to improve sleep and treat insomnia. Just do not exercise shortly before bed or you may wind up feeling more invigorated than sleepy.

2. Builds Strength, Flexibility And Stamina

As you exercise, your muscles become stronger, your joints become more supple, and you can remain active longer without tiring. In other words, the more you exercise, the less taxing it feels, and the more likely you are to enjoy it and stick with it.

3. Help Control Weight

In addition to burning extra calories while you are exercising, physical activity boosts basal metabolic rate – the rate at which the body burns calories while at rest. When you are physically active, you continue to burn extra calories even after you stop exercising. You may not lose 20 pounds taking leisurely strolls, but you will be better able to maintain your current weight. With low-intensity exercise and a low-fat diet, you will probably lose a few pounds.

4. Reduces Risk Of Heart Disease

Heart disease is the nation’s leading cause of death. Low-intensity exercise helps prevent it by strengthening the heart, reducing blood pressure, lowering cholesterol and combating obesity and diabetes.

5. Take Helps Manage Arthritis

Exercise moves the major joints through their full range of motion, which helps to keep them pain-free. Exercise also releases endorphins, the body’s pain relieving chemicals.

6. Mood Elevation

In addition to relieving pain, endorphins released by exercise also have an anti-depressant effect. Many mental health professionals encourage exercise as a natural complement to other treatments for depression.

7. Helps Preserve Bone

Regular, moderate, weight-bearing exercise such as walking, gardening, dancing and so forth helps maintain bone density and prevent bone-thinning osteoporosis – a major health problem for women over 50.

About the Author: Raymond Lee is one of the foremost experts in the health and fitness industry specializing in body health, muscle development and dieting. He is currently the author of the latest edition of "Neck Exercises and Workouts." Visit http://www.bodyfixes.com for more information.

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Strength Training Benefits Women

Strength Training Benefits Women

Submitted by: Susan Megge

If you’re a woman considering the possibility of exercising regularly, you may be wondering which type of fitness program is the most effective. I highly suggest that you give some serious thought to weight training. There are so many benefits to strength training regularly, particularly as you grow older. By training with weights or weight resistance, you will reduce signs and symptoms of numerous diseases and chronic conditions, such as arthritis, diabetes, osteoporosis, obesity, back pain and depression.

Many women shy away from weight training because they fear that they’ll end up looking like a muscular bodybuilder. This is physiologically impossible, since women lack the high levels of testosterone needed to “bulk up.” Rather than looking too muscular, you will become lean and toned. The muscle that you’ll build will burn far more calories than the fat you’re currently carrying around, which will result in your body becoming a calorie burning machine – even at rest.

As mentioned earlier, the benefits of weight training go beyond physical beauty. Studies have shown that strength training can decrease pain associated with moderate to severe knee osteoarthritis by up to 43%, and will most definitely increase your muscle strength and physical performance. The effectiveness of weight training in reducing the pain of osteoarthritis is just as significant (if not more so) as some medications used to treat this condition.

Additionally, post-menopausal women can lose bone mass at a rate of 1%-2% annually. Not to worry; strength training actually increases bone density and reduces the risk of fractures in women.

If you’re concerned with your weight, strength training plays a significant role in managing women’s weight. As stated earlier, the muscle you build will burn more of the calories you consume. This is due to the fact that muscle is actually an active tissue, which consumes calories; stored fat, however, uses very little energy and doesn’t help to burn your caloric consumption. If you commit to a regular exercise routine, incorporating strength training, your metabolic rate can be increased by up to 15%, which will be tremendously helpful for weight loss, as well as long-term weight control. Yes, the reduction in weight is fantastic when it comes time to try on a dress for that special occasion, but with a leaner body, you’re also reducing your risk of heart disease, which is the number one killer of middle aged women.

While the benefits of strength training are quite obvious with regard to your overall health, physical appearance and weight control, did you know that weight training can actually help your state of mind, as well? Researchers believe this is because in general, women feel better when they’re stronger, and weight training also may produce a biochemical change in the brain. By regularly training with weights, your self confidence and self-esteem will be greatly improved, which will likely lead to a tremendous improvement in your overall quality of life.
Perhaps you’re asking yourself, “Whatever happened to the importance of aerobic exercise?” Well, aerobic and cardio exercises most definitely have a positive impact on your overall health; after all, these types of exercises help to maintain your heart and lungs and increase your cardiovascular fitness and endurance – but, walking, running and swimming simply do not strengthen your muscles; only strength training will do this. If you want a lean, toned body with excellent bone density and muscle mass, it’s highly recommended that you strength train at least two to three times per week.

Go ahead and get started; a lean, toned and beautiful body can be yours if you’re willing to invest even a small amount of time and effort.

About the Author: Susan Megge is the founder of http://www.40isbeautiful.com, a website designed to assist women as they approach and experience menopause. Susan, a health and fitness expert started experiencing symptoms of menopause several years ago and researched various avenues to deal with these symptoms naturally.

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Strength Training: 10 Things You Must Know

Strength Training: 10 Things You Must Know

Submitted by: Gary Matthews

Lets face it everybody knows that strength training builds muscle but did you know that it does more much more for you in the health stakes. Lets have a look at these strength training tips one by one and you will see what a difference this valuable tool will make to your general health:

Weights Improve Immunity - Immune strength depends on the availability of the amino acid glutamine and your muscles have to supply the glutamine to your immune system in order for it to work.

The more muscle you have the more abundant the glutamine supply, and other things being equal, the better your immune system works.

Weights Grow Bone - A study at Stanford University showed clearly that about 20% of bone mineral density is dependent on maintaining muscle.

A new study reported in February 2000 in the British Journal of Sports Medicine shows that even in elderly women, a one-year weight-training program increased their strength by 20-30%, with a significant increase in bone density.

Weights Combat Diabetes - New studies published between 1995 and 2000 show that weight training has an unexpected benefit - it improves glucose tolerance in patients with Type 2 (adult-onset) diabetes.

In one of these studies, post-menopausal women with diabetes followed a weight-training program for four months. Their glucose sensitivity to a challenge improved by an average of 29%.

Weights Wack Arthritis - At Tufts University in the USA, researches gave patients with rheumatoid arthritis 10 weeks of high-intensity weight training.

Results showed significant reductions in joint pain and fatigue and a big gain in strength. Results showed that the weight work caused a significant decline in arthritis activity.

Weights Raise Testosterone - Did you know that strength training is one of the best exercises to raise testosterone levels in men and women! With strength training the levels of both testosterone and growth hormone rise dramatically.

Since loss of strength and muscle mass are the prime causes of most age-related diseases a lifelong strength training program is one of the best insurance polices for a better quality of life for both men and women.

Avoid Muscle Loss - although endurance exercise improves our cardiovascular fitness, it does not prevent the loss of muscle tissue.

Only strength training maintains our muscle mass and strength throughout our mid-life years. After the age of 20 up to 1/2 pound of muscle tissue is lost per year in both males and females owing to the normal ageing process.

By Strength Training once a week using all the major muscle groups until you are unable to push each exercise for another repetition, 3-4 exercises, and 15 -20 minutes max training time. Keep getting stronger, Smile, be positive and live life.

Avoid Metabolic Rate Reduction - because muscle is very active tissue, muscle loss is accompanied by a reduction in our resting metabolism.

Research indicates that an average adult experiences a 5% reduction in metabolic rate every decade of life. Only high intensity strength training performed once or twice a week with prescribed rest periods can avoid this.

Increase Muscle Mass - because most adults do not perform strength exercise, they need to first replace the tissue that has been lost through inactivity. Fortunately research shows that a standard strength training program can increase muscle mass by about 4 kg or 10 lbs over a ten-week period.

Increase Metabolic Rate - Research reveals that adding 10 lbs of muscle increases our resting metabolism by 7% and our daily calorie requirements by 15%.

At rest, 2 lbs of muscle requires 77 calories per day for tissue maintenance and during exercise, muscle energy utilization increases dramatically.

Adults who replace muscle through sensible strength exercise use more calories all day long thereby reducing the likelihood of fat accumulation.

Reduce Body Fat - In a 1994 study, strength exercise produced 10 lbs of fat loss after two months of training, even though the subjects were eating 155 more calories per day.

That is, a basic strength-training program resulted in 8 lbs more muscle, 10 lbs less fat and more calories per day food intake.

Increase Bone Mineral Density - The effects of progressive resistance exercise are similar for muscle tissue and bone tissue.

The same training stimulus that increases muscle strength also increases bone density and mineral content. A 1993 study demonstrated significant increases in the bone mineral density of the upper femur after four months of strength training.

So, now you can go ahead with your strength training endeavours knowing that you will be experiencing all these benefits found in the above tips.

About the Author: Gary Matthews is the author of the popular fitness eBooks Maximum Weight Loss and Maximum Weight Gain. Please visit http://www.maximumfitness.com right now for your 'free' muscle building e-course.

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