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Benefits of Muscular Strength

Page history last edited by Helena Baert 12 years, 1 month ago

Benefits of Muscular Strength

 

 

  [1]

 

  • Muscles make up more than 40% of a person's body mass.  Muscles are depended on for movement and are the site of a large portion of energy reactions.  Muscular strength is the amount of force a muscle can produce with a single maximum effort. [2]

 

Weight Training- Boys vs. Girls [3]

 

                                                     [4]

  • Men
    • have high levels of testosterone allowing them to lift heavier and build larger muscles more easily
    • individual muscle fibers are larger
  • Women
    • have low levels of testosterone preventing them from developing large muscles of gaining significant amounts of weight

 

Benefits [5]

  • Improved Performance of Physical Activities
  • Injury Prevention
  • Improved Body Composition
  • Enhanced Self-Image and Quality of Life
  • Improved Muscle and Health with Aging
  • Prevention of Chronic Disease

It Is Never Too Late to Start

  • Regular resistance exercises can reduce and even reverse the steady decline in strength with age; no matter how old or unfit you are when you start.[6]
  • The benefits of strength training include increased muscle and bone mass, muscle strength, flexibility, dynamic balance, self-confidence and self-esteem. Strength training also helps reduce the symptoms of various chronic diseases, especially in the elderly, such as arthritis, depression, type 2 diabetes, osteoporosis, sleep disorders and heart disease, and, when combined with balance training, reduces falls.[7]

 

 

Weight Machines vs. Free Weights [8]

 

Weight Machines                                                                              

  • safe
  • convenient
  • easy to use
  • isolate and work specific muscles do not need a spotter

 

[9]

 

Free Weights

  • strengthen body in ways more adaptable to real life
  • develop explosive strength (popular with athletes)
  • use balance and coordination

[10]

 

 

Youtube Video on Weight Training

 

www.youtube.com/watch [11]

 

 Other Training Methods and Types of Equipment [12]

  • Resistance Bands
  • Exercise(Stability) Balls
  • Pilates
  • Calisthenics

 

Protein for Building Muscle [13]

 

  • The human body is made up of proteins which are, next to water, the most plentiful substance in the body. 
  • Proteins are made up of amino acids which are essential to muscular growth. 
  • Comple proteins are foods that have the essential amino    acids for muscular growth. These include beef, chicken, fish, eggs, and milk
  • There are 20 amino acids required for growth, eight that are produced in the body and twelve that are manufactured within the body.

 

  • Other sources for Protein                                         
    • Grains
    • Legumes
    • Seeds & Nuts 
    • Vegitables                     

                                  [14]

 

Footnotes

  1. http://images.google.com/imgres?imgurl=http://www.townofshenandoah.com/cms.php/government/departments/police/images/gym3.jpg&imgrefurl=http://www.townofshenandoah.com/cms.php/government/departments/police/the_gym.html&h=480&w=640&sz=38&hl=en&start=4&um=1&usg=__mKjRQmPiFKlDBRfoPdYWYo2zAe4=&tbnid=fU76qw9VxydOlM:&tbnh=103&tbnw=137&prev=/images%3Fq%3Dgym%26um%3D1%26hl%3Den%26sa%3DN
  2. Fahey, T. D., Insel P. M. & Roth, W. T. (2009), Fit & Well: Core concepts and labs in physical fitness and wellness. McGraw-Hill, New York: New York. (pg. 91-100)
  3. Fahey, T. D., Insel P. M. & Roth, W. T. (2009), Fit & Well: Core concepts and labs in physical fitness and wellness. McGraw-Hill, New York: New York. (pg. 91-100)
  4. http://user230770.websitewizard.com/images/00cl.JPG
  5. Fahey, T. D., Insel P. M. & Roth, W. T. (2009), Fit & Well: Core concepts and labs in physical fitness and wellness. McGraw-Hill, New York: New York. (pg. 91-100)
  6. http://www.healthy-body-healthy-mind.com/building-muscular-strength-and-endurance/
  7. http://www.hbns.org/news/strength09-30-03.cfm
  8. Fahey, T. D., Insel P. M. & Roth, W. T. (2009), Fit & Well: Core concepts and labs in physical fitness and wellness. McGraw-Hill, New York: New York. (pg. 91-100)
  9. http://www.hamptons.com/gallery/articles/909f.jpg
  10. http://the.honoluluadvertiser.com/dailypix/2004/May/19/il10a_b.jpg
  11. http://www.youtube.com/watch?v=wOnP_oAXUMA
  12. Fahey, T. D., Insel P. M. & Roth, W. T. (2009), Fit & Well: Core concepts and labs in physical fitness and wellness. McGraw-Hill, New York: New York. (pg. 91-100)
  13. http://exercise.about.com/a/protein.htm
  14. http://z.hubpages.com/u/389688_f520.jpg

Comments (9)

Helena Baert said

at 9:39 pm on Sep 11, 2008

Great job Clinton! Very informative and well written. Please create the footnotes according to the directions in the side bar. Well done!

Sarah Kaminski said

at 9:51 pm on Oct 6, 2008

Great page! It really answers the question of why weight training is important to overall fitness. :)

amwilcox@... said

at 11:22 pm on Oct 6, 2008

This was a very informative article! I never liked lifting weights but this gives me a reason to start!

Sonya Garrison said

at 10:23 am on Oct 10, 2008

I really liked reading this and editing it. It definatly helps to motivate when you see the benefits.

Whitney said

at 11:02 pm on Oct 12, 2008

This is a great page. I hate lifting weights, but your article makes me feel bad for not lifting weights and it encouraged me to start.

Whitney said

at 11:03 pm on Oct 12, 2008

This is a great page. I hate lifting weights, but your article makes me feel bad for not lifting weights and it encouraged me to start.

Erin Davidson said

at 10:40 pm on Oct 13, 2008

I have been told many times since I am a girl I should not lift weights but now I know that I need to.

Hillary Rutledge said

at 12:27 am on Dec 4, 2008

This article was very helpful. It is good to know that low testosterone levels in women is one of the contributing factors to more difficult muscle gain for women.

sspates@... said

at 3:32 pm on Dec 5, 2008

This helps alot! I learned that free weights are better for athletes. When I'm training for explosive in basketball I know to use them now.

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