Benefits of Muscular Strength

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• 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

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Free Weights

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

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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                     

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