Tag Archives: strength training

20 Ways Exercise Improves Health and Function

There are a hundred ways to exercises but we can lump exercise into three broad categories: strength training (weightlifting, core training), cardiovascular conditioning (running, cycling, aerobics), and flexibility training (yoga, stretching).  Let’s look at the specific ways in which each promotes optimal health and function:

Flexibility Training24-fit-workout-program-jpeg

  1. Improves range of motion
  2. Reduces risk of injury
  3. Reduces post-workout soreness
  4. Improves posture
  5. Improves circulation to muscles
  6. Enhances neuro-muscular coordination
  7. Improves balance

Cardiovascular Conditioning

  1. Increases oxygen intake
  2. Increases the body’s oxygen use efficiency
  3. Increases cardiac output and efficiency
  4. Increases blood volume
  5. Improves stamina
  6. Improves lung health and capacity
  7. Reduces blood pressure and lowers resting heart rate
  8. Improves cholesterol ratio (HDL/LDL)
  9. Increases insulin sensitivity
  10. Improves circulation to active muscles
  11. Decreases symptoms of anxiety and depression

Strength Training

  1. Maintains strength and power
  2. Increases lean body mass
  3. Greater core strength prevents back problems
  4. Boosts metabolic rate by up to 15%, aiding in weight control
  5. Prevents osteoporosis
  6. Increases ligament tensile strength
  7. Increases tendon tensile strength

The 24 Fit Programme, developed by Robert Forster in conjunction with Herbalife , includes stretching exercises, metabolic workouts and strength training.  Forster of Santa Monica is a physical therapist and is Founder and CEO of Phase IV Scientific Health and Performance Center in Santa Monica California specializing in rehabilitation and health and fitness programs for athletes and the general public.

One  key to exercises is to find something that you can do on regular basis that dosent take too long i.e. 30 minutes, thats habit forming. With 24Fit alternate daily between cardio and strength training exercises, and include flexibility /stretching exercises with every workout.

Take the 24 Fit Challenge

Thanks to Dr. Louis Ignarro and Dr. Andrew Myers for this list. Health Is Wealth

Metabolism and Weight Loss

Metabolism and weight lossIf you are trying to lose weight or just wanting to maintain your body weight as you age, increasing your metabolic rate (the amount of energy expended per day) is the key to sustainable weight loss. There are many ways to give your metabolism a boost – including exercising at the right intensity, eating right, and putting on more muscle.

This includes aerobic workouts to burn more calories in the short term, and weight training to build the muscles that will boost your metabolism in the long run.

Strength training with weights or other forms of resistance,(like bands) will increase muscle mass. Muscle is more metabolically active than fat; therefore the more lean body mass you have the higher your metabolism will be. Incorporating a sound weight training plan to your routine will significantly speed up the weight loss process.   Since muscle burns more calories than fat — even while at rest — the more muscles you have, the higher your resting metabolic rate, which means the more calories your body will be burning just to sustain you

Every pound of muscle in our bodies burns 7-10 calories a day, while each pound of fat burns just 2 calories per day.   While 30 minutes of aerobic exercise may burn more calories than 30 minutes of weight training. In the hours following the cessation of exercise, the weight training has a longer-lasting effect on boosting metabolism.

Having extra muscle also means you can eat more and gain less. Some women fear they’ll “bulk up” with weight training. But women don’t have the hormones necessary to develop those huge muscles, so you can feel good about doing weight training.

Your best bet for keeping metabolism revved: Build muscles, snack on low-calorie, high-protein foods, and keep moving!  

Three important reasons for you to pick up some weights and make yourself stronger

Muscles Burn CaloriesThis week, I’m sharing three reasons for you to pick up some weights and make yourself stronger. Skinny is out and a strong looking physique is definitely the new sexy. You just have pick up a magazine to see that having some meat on your bones is a good thing. Toned and muscular women are now gracing the covers of popular magazines and even celebrities are sporting a more toned appearance.

All joking aside, the media may continue to show us what they think is an acceptable body type for 2013, but a healthy body never goes out of fashion. Have you heard of the term skinny fat? This is when someone may look skinny but has an unhealthy internal body-fat ratio that is detrimental to his or her health. I know there are also many people who may look a little larger but are a picture of health internally.

If you have read any of my previous posts you will know by now that my focus with any exercise plan is to benefit the inside of your body as a priority. The bonus is that exercise changes both your internal health and your external appearance.  Take a look at my top three reasons why you should add weight/strength training to your life.  Making time to lift a weight correctly will help you gain a little muscle and positively impact your health.

Three reasons to get stronger now:

Burn more calories

By lifting weights and becoming strong you’ll be changing every aspect of your body. People with increased muscle-mass burn more calories at rest than those without. It takes more energy for your body to sustain lean muscle and, therefore, your resting metabolic rate may increase as a result of lifting weights.

Improved bone density

Weight-bearing exercise is very beneficial for bone health in people of all ages. The aging process is linked to a decrease in bone density and a greater risk of fractures.  And, this New York Times article shows that lifting weights can increase your bone density by as much as 2-8% per year, so consider how you can add weights to your workout because your bones rely on resistance training to stay healthy and strong.

Improved performance

If your body gets used to lifting weights, imagine how much easier just lifting your own body weight will be! Improved strength means that your daily activities will become easier and, if you are training for a sport, an increase in muscular strength can drastically improve your performance.

Strength Training:

Becoming stronger has so many benefits and you don’t need to be worried about starting to look like an out-of-proportion body builder,. Trust me when I say that unless you are dedicating hundreds of hours to lifting serious weights, and following a very specific body-building nutrition plan, the chances of you getting bulky are slim. Adding weight-training to your routine two to three times a week and eating a protein-rich diet will have you well on your way toward achieving a healthy physique.

Don’t be afraid of lifting heavy weights but do make sure that you start out with manageable lighter weights, so that you can focus on technique for 12-15 reps and slowly work your way up to heavier weights. As you increase the weight you are using, decrease to 8-10 reps. Your body will start adapting to weight training right away, so get started today.

I hope I have convinced you to get strong and add some weight training to your life, and, if my health reasons aren’t enough to convince you to start reaching for that dumbbell… let fashion be your guide!

Written by Samantha Clayton. Samantha is a paid consultant for Herbalife.

Get More From Your Workouts

Useful tips from a leading fitness professional Tom Holland:

Trap: All too often, people follow ineffective routines that cause them to waste their time and money. Here are my secrets for getting the most from your workout:

“Because women in general will end up doing less cardio than men with this formula, it’s wise for them to spend more time doing strength training (see below). Genetically, women have less muscle than men, and as a woman ages, the preservation of lean muscle becomes vital”

“Don’t slight your strength-training regimen. Many people complain that, as they age, they eat and exercise the same amount but still gain weight. One of the main causes of this is loss of muscle mass. The more muscle mass you have, the more calories you burn. Strength training preserves and even increases muscle mass, keeping metabolism at a high level”

“Strength training also increases bone density and functional strength and preserves joint health”

Read the Full Article Here