Strength Training: 10 Things you Must Know

Let's face it, everybody knows that strength training builds muscles, but did you know that there is not much for you in health interventions. Let's take a look at the advice of strength training, one by one to have, and you will see that make a difference this valuable tool for your overall health:
Weight improve immunity – Immune strength depends on the availability of the amino acid glutamine and glutamine your muscles need the immune system, so they can get to work.
The more muscle you have ceteris paribus, richer and the supply of glutamine, the more your immune system.
Weight growth of bone – a study at Stanford University showed clearly that about 20% of bone density depends on maintaining muscle.
A new study reported in February 2000 in the British Journal of Sports Medicine shows that even elderly women, one of the strengths of the program year of training increased their strength by 20-30%, with a significant increase in bone density .
Weight fight against Diabetes – New studies published between 1995 and 2000 show that weight training is an unexpected benefit – it improves glucose tolerance in patients with type 2 (adult-onset) diabetes.
In one study, postmenopausal women with diabetes followed a weight-training program for four months. Their sensitivity to glucose load, on average, improved by 29%.
Weights Wack Arthritis – at Tufts University in the United States, have introduced tests in patients with rheumatoid arthritis 10 weeks of training high intensity strength.
The results showed a significant reduction in joint pain and fatigue, and a big gain in strength. The results showed that the weight of the work to a significant decrease in the activity of arthritis occurs.
Weight lifting testosterone – Did you know that strength training increases one of the best exercises for testosterone levels in men and women! With strength training to increase significantly the levels of testosterone and growth hormone.
Since the loss of strength and muscle mass are the main causes of most age-related diseases of an ongoing program of strength training is one of the best insurance for a better quality of life for men and women.
Avoid Muscle Loss – even though our endurance exercise improves cardiovascular fitness, it is not to prevent loss of muscle tissue.
Only the formation of the force that makes our muscle mass and strength in our middle years of life. After age 20 1 / 2 pound of muscle tissue is lost per year in males and females by the normal aging process.
With strength training to once a week for all major muscle groups until you are able to push each exercise for another repetition, 3-4 years, and 15 to 20 minutes training time max. Hold that is stronger, Smile, be positive and live.
Avoid Metabolic Rate Reduction – because muscle is very active loss of muscle tissue through a reduction in our resting metabolism attended.
Research shows that the average adult to a 5% reduction in metabolic rate every decade of life experience. Only high strength training intensity performed once or twice a week with rest periods provided, this can be avoided.
Muscle mass – because most adults do not exercise power, they must first fabric, which has lost through inactivity which has replaced it. Fortunately, research shows that the strength of a standard training program can increase muscle mass by about 4 kg or 10 kg over a period of ten weeks.
Increase metabolic rate – research shows that adding 10 lbs of muscle increases our resting metabolism by 7% and our daily calorie needs by 15%.
At rest, 2 pounds of muscle requires 77 calories per day for tissue maintenance and during exercise, greatly increases the use of muscle power.
Adults, replace muscle strength through exercise judicious use more calories all day can reduce the risk of fat accumulation.
Reduce body fat – In a 1994 study, strength exercise produced 10 kg of fat loss after two months of training, even when subjects were eating 155 more calories per day.
In other words, a basic strength training program resulted in 8 kg more muscle, 10 kg less fat and more calories per day food intake.
Increased bone density – The effects of progressive training are similar for muscle and bone.
The same training stimulus that increases muscle strength also increases bone density and mineral content. A 1993 study showed a significant increase in bone density of the femur after four months of strength training.
So, now you can with prior training efforts will weight you'll experience all these benefits is in the advice above.

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