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8 Technical Aspects of the Martial Arts
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bannermen, and European knights spent a lifetime learning the
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to master the techniques of unarmed fighting and fighting...
A Kayaking Community at your Fingertips
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English Premier League Games Advance Bookings
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Fly Fishing Secrets for the Novice as well as the seasoned Angler
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Hiking from Your Own Home
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Strength Training: 10 Things You Must Know
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.
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.
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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