Benefits of Muscular Strength
- 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.
Weight Training- Boys vs. Girls
- 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
- 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.
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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.
Weight Machines vs. Free Weights
Weight Machines
- safe
- convenient
- easy to use
- isolate and work specific muscles do not need a spotter
Free Weights
- strengthen body in ways more adaptable to real life
- develop explosive strength (popular with athletes)
- use balance and coordination
Youtube Video on Weight Training
www.youtube.com/watch
Other Training Methods and Types of Equipment
- Resistance Bands
- Exercise(Stability) Balls
- Pilates
- Calisthenics
Protein for Building Muscle
- 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