"Strength training involves the use of weights or some other form of resistance to build muscle and increase strength. Its health benefits include:
- Increased muscle strength
- Increased tendon and ligament strength
- Reduced body fat and increased muscle mass
- Better balance
- Lower blood cholesterol
- Improved glucose tolerance and insulin sensitivity
Contrary to popular opinion, strength training is not just for young people. Studies have shown that people in their seventies and eighties can experience strength gains of as much as 180 percent in a few weeks. Just two 45-minute weight (strength) training sessions a week can improve bone density, muscle mass, strength, balance, and physical activity in older women (ages 50–70). After one year of strength training, women emerged physiologically younger by 15–20 years than when they began. Other studies have demonstrated the same results for men who weight train.
What kinds of strength training options are available? As with aerobics, there is a world of choices: free weights, stacked weight machines, and Nautilus circuits are available in most gyms. Other options include resistance training on Soloflex and Bowflex machines and push/pull resistance with the Delta Trimax machine. Pilates equipment and the Total Gym use your own body weight as resistance. Choose one that works for you and that you can do easily and regularly.
Again, it's worth noting that weight training is the ultimate way to burn calories fast. A pound of muscle burns up to nine times the calories of a pound of fat. In other words, strength training increases your resting metabolic rate, which is the number of calories you burn while sleeping or sitting. The trick is that muscle is active tissue--it requires a lot of energy just to maintain itself. In fact, every pound of new muscle you add to your body will burn about 60 calories per day. Adding just 10 pounds of muscle to your body (something that won't happen by sitting in front of your computer) will burn off the calorie equivalent of 62 pounds of fat over the next year, even while you are sleeping, and it will continue to do so year after year."
What kinds of strength training options are available? As with aerobics, there is a world of choices: free weights, stacked weight machines, and Nautilus circuits are available in most gyms. Other options include resistance training on Soloflex and Bowflex machines and push/pull resistance with the Delta Trimax machine. Pilates equipment and the Total Gym use your own body weight as resistance. Choose one that works for you and that you can do easily and regularly.
Again, it's worth noting that weight training is the ultimate way to burn calories fast. A pound of muscle burns up to nine times the calories of a pound of fat. In other words, strength training increases your resting metabolic rate, which is the number of calories you burn while sleeping or sitting. The trick is that muscle is active tissue--it requires a lot of energy just to maintain itself. In fact, every pound of new muscle you add to your body will burn about 60 calories per day. Adding just 10 pounds of muscle to your body (something that won't happen by sitting in front of your computer) will burn off the calorie equivalent of 62 pounds of fat over the next year, even while you are sleeping, and it will continue to do so year after year."
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