Posts Tagged ‘Strength Training’

The Best Strength Training for Women Part 2

Uncategorized | Posted by Vibraboard747
Dec 10 2012

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Biomechanical Stimulation

Workout Routines For Muscle Building

Target Your Trouble Spots

If you’ve ever tried to ditch the saddlebags and ended up a bra size smaller instead, you know that where you lose is as important as how much. As great as it might be to see the numbers on the scale go down, when you’re on a strict cardio-only program your victory is likely to be empty. A recent study at the University of Alabama at Birmingham compared dieters who lifted three times a week with those who did aerobic exercise for the same amount of time. Both groups ate the same number of calories, and both lost the same amount—26 pounds—but the lifters lost pure chub, while about 8 percent of the aerobicizers’ drop came from valuable muscle. Researchers have also found that lifting weights is better than cardio at whittling intra-abdominal fat—the Buddha-belly kind that’s associated with diseases from diabetes to cancer.

Just don’t rely exclusively on the scale to track your progress in the battle of the bulge. Because muscle is denser than fat, it squeezes the same amount of weight into less space. “”Often, our clients’ scales won’t drop as fast, but they’ll fit into smaller jeans,”” says Rachel Cosgrove, owner of Results Fitness in Santa Clarita, California. And it’s the number on the tag inside your bootcuts you want to get lower, right?

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The Best Strength Training for Women Part 1

Uncategorized | Posted by Vibraboard747
Nov 13 2012

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Biomechanical Stimulation

Workout Routines For Muscle Building

Tired of sweating all over every piece of cardio equipment at the gym and still getting zero love from the scale? You need more iron. Not in your diet—in your hands. According to the National Center for Health Statistics, a mere 21 percent of women strength train two or more times a week. What you don’t know: When you skip the weight room, you lose out on the ultimate flab melter. Those two sessions a week can reduce overall body fat by about 3 percentage points in just 10 weeks, even if you don’t cut a single calorie. That translates to as much as three inches total off your waist and hips. Even better, all that new muscle pays off in a long-term boost to your metabolism, which helps keep your body lean and sculpted. Suddenly, dumbbells sound like a smart idea. Need more convincing? Read on for more solid reasons why you should build flex time into your day.

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Though cardio burns more calories than strength training during those 30 sweaty minutes, pumping iron slashes more overall. A study in The Journal of Strength and Conditioning Research found that women who completed an hour-long strength-training workout burned an average of 100 more calories in the 24 hours afterward than they did when they hadn’t lifted weights. At three sessions a week, that’s 15,600 calories a year, or about four and a half pounds of fat—without having to move a muscle.

What’s more, increasing that afterburn is as easy as upping the weight on your bar. In a study in the journal Medicine & Science in Sports & Exercise, women burned nearly twice as many calories in the two hours after their workout when they lifted 85 percent of their max load for eight reps than when they did more reps (15) at a lower weight (45 percent of their max).

There’s a longer-term benefit to all that lifting, too: Muscle accounts for about a third of the average woman’s weight, so it has a profound effect on her metabolism, says Kenneth Walsh, director of Boston University School of Medicine’s Whitaker Cardiovascular Institute. Specifically, that effect is to burn extra calories, because muscle, unlike fat, is metabolically active. In English: Muscle chews up calories even when you’re not in the gym. Replace 10 pounds of fat with 10 pounds of lean muscle and you’ll burn an additional 25 to 50 calories a day without even trying.

 

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Strength Training and Your Child Part 5

Uncategorized | Posted by Vibraboard747
Nov 08 2012

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Biomechanical Stimulation

Workout Routines For Muscle Building

Program Guidelines

The NSCA offers these guidelines for strength-training programs:

An instructor-to-child ratio of at least 1 to 10 is recommended.
The instructor should have experience with kids and strength training.
When teaching a new exercise, the trainer should have kids perform the exercise under his or her supervision in a hazard-free, well-lit, and adequately ventilated environment.
Calisthenics and stretching exercises should be performed before and after strength training.
Kids should begin with one set of 8 to 15 repetitions of six to eight exercises that focus on the major muscle groups of the upper and lower body.

Kids should start with no load (resistance). When proper technique is mastered, a relatively light weight can be used with a high number of repetitions. Increase the weight as strength improves.Progression can also be achieved by increasing the number of sets (up to three) or types of exercises.

Two to three training sessions per week on nonconsecutive days is sufficient.
It’s important to remember that strength training should be one part of a total fitness program. It can play a vital role in keeping your child healthy and fit, along with aerobic exercise such as biking and running, which keeps the heart and lungs in shape.

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Strength Training and Your Child Part 4

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Nov 05 2012

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Biomechanical Stimulation

Workout Routines For Muscle Building

A Healthy Routine

In general, kids and teens should tone their muscles using a low amount of weight and a high number of repetitions, instead of trying to lift a heavy load one or two times.

The amount of weight will depend on a child’s current size and strength level. But in general, kids should be able to lift a weight with proper technique at least 8 to 15 times. If they can’t lift the weight at least 8 times, it’s likely that the weight is too heavy.

Preadolescents shouldn’t be concerned about adding muscle bulk, which won’t occur until after they have passed through puberty. Even then, it’s important to focus on technique so that they can strengthen their muscles safely.

The focus of each training session should be on proper form and technique, and if free weights are used, there should be an adult around to spot your child.

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Strength Training and Your Child Part 3

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Oct 29 2012

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Biomechanical Stimulation

Workout Routines For Muscle Building

Safety

As with any sport, it’s wise to have your child visit a doctor before beginning a strength-training regimen. If the doctor signs off on the idea, you’ll need to make sure that your child will be properly supervised, using safe equipment, and following an age-appropriate routine.

Muscle strains are the most common form of injury, and the lower back is the most commonly injured area. But these injuries usually happen because the child has not used the proper lifting technique or is trying to lift too much weight.

As long as your child is using the proper techniques and lifting an appropriate amount of weight, strength training shouldn’t have any effect on growth plates, the layer of cartilage near the end of the bone where most of the bone growth occurs.

Strength training should not involve the use of anabolic steroids. Some young and professional athletes have abused these drugs to build muscles and improve athletic performance and appearance. But these drugs, some of which are illegal, can pose severe risks to physical and psychological health.

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Strength Training and Your Child Part 2

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Oct 24 2012

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Biomechanical Stimulation

Strength Training for Kids

Age Guidelines

Generally, if your child is ready to participate in organized sports or activities such as baseball, soccer, or gymnastics, it is usually safe to start strength training.

A child’s strength-training program shouldn’t just be a scaled-down version of an adult’s weight training regimen. A trainer who has experience in working with kids should design a program for your child and show your child the proper techniques, safety precautions, and how to properly use the equipment.

Kids as young as 7 or 8 years old can usually do strength-training activities (such as pushups and sit-ups) as long as they show some interest, can perform the exercises safely, and follow instructions. These exercises can help kids build a sense of balance, control, and awareness of their bodies.

Specific exercises should be learned without resistance. When proper techinique is mastered, small amounts of resistance (body weight, band, or weight) can be added. In general as kids get older and stronger, they can gradually increase the amount of resistance they use. A trained professional can help your child determine what the appropriate weight may be.

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Strength Training and Your Child Part 1

Uncategorized | Posted by Vibraboard747
Oct 22 2012

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Biomechanical Stimulation

Strength Training for Kids

According to the National Strength and Conditioning Association (NSCA), strength training can be a fun way for kids to build healthy muscles, joints, and bones. With a properly designed and supervised program, they can improve endurance, total fitness level, and sports performance. Strength training can even help prevent injuries and speed up recovery.

About Strength Training

Strength training is the practice of using free weights, weight machines, and rubber resistance bands, or body weight to build muscles. With resistance the muscles have to work harder to move. When the muscles work harder, they grow stronger and more efficient.

Strength training can also help fortify the ligaments and tendons that support the muscles and bones and improve bone density, which is the amount of calcium and minerals in the bone. And the benefits may go beyond physical health. Young athletes may feel better about themselves as they get stronger.

The goal of strength training is not to bulk up. It should not be confused with weight lifting, bodybuilding, and powerlifting, which are not recommended for kids and teens. In these sports, people train with very heavy weights and participate in modeling and lifting competitions. Kids and teens who do those sports can risk injuring their growing bones, muscles, and joints.

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Bone Density Sharply Enhanced by Weight Training, Even in the Elderly Part 3

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Oct 19 2012

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Biomechanical Stimulation

Workout Routines For Muscle Building

Now, aerobic exercise is great for your cardiovascular system, so you still should do it along with strength training. You don’t have to devote a lot of time to strength training to experience the benefits. Null believes that only 15 to 30 minutes of weight training, two to three times per week, can provide you with the bone density you need to prevent osteoporosis. Just make sure that you work all your different muscle groups and allow a 24-hour lapse between sessions.

For best results, women should start strength training long before menopause; however, women can experience the benefits at any age. “”A 1994 study published in the Journal of the American Medical Association revealed that women as old as 70 who lifted weights twice a week for a year avoided the expected loss of bone and even increased their bone density slightly,”” writes Robert Haas in Permanent Remissions. According to Dr. George Kessler’s Bone Density Program, “”One study of people in their 80s and 90s living in nursing homes who exercised with weight machines three times a week for just eight weeks showed improvements in strength, balance and walking speed.”” It’s never too late to lift just a few light weights and increase your bone density.

The experts speak on strength training and bone density:

Without resistance exercises to strengthen muscles and bones, most people face a midlife slide into flabbiness and its associated ills. And as we age, strength training becomes even more important to offset age-related declines in muscle and bone mass that can lead to frailty and fracture the primary reason older adults wind up in nursing homes.

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Bone Density Sharply Enhanced by Weight Training, Even in the Elderly Part 2

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Oct 17 2012

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Biomechanical Muscle Stimulation

Resistance or Weight Training

Increased bone density, improved muscle strength, better balance — these three things will dramatically improve your later years and increase your longevity. Only these health improvements can help prevent a bad fall, which is often a turning point in an elderly person’s life. One bad spill can result in a broken hip, an injury that can lead to an elderly person’s immobility and dependence on others. Only strength training can provide these benefits, but what exactly does “”strength training”” or “”weight training”” mean?

A little training goes a long way

Strength training does not mean that you have to train for the Olympics or tediously do the same exercise over and over. According to Healing Moves, a variety of exercises will yield bone-building benefits: “”Physical impact and weight-bearing exercise stimulates bone formation. Just as a muscle gets stronger and bigger the more you use it, a bone becomes stronger and denser when you regularly place demands upon it.

The best bone builders are exercises that put force on the bone, such as weight-bearing activities like running and resistance exercises like strength training. In general, the greater the impact involved, the more it strengthens the bones.”” However, it is important to distinguish the exercises that will increase bone density from the ones that will not. “”Weight lifting, including curls and bench presses, is a beneficial activity … Dancing, stair-climbing and brisk walking are all weight-bearing exercises, which promote (good) mechanical stress in the skeletal system, contributing to the placement of calcium in bones. Aerobic exercises such as biking, rowing and swimming do not strengthen the bones,”” writes Gary Null in Power Aging.

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Bone Density Sharply Enhanced by Weight Training, Even in the Elderly Part 1

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Oct 12 2012

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Training Biomechanical Stimulation

Resistance or Weight Training

As people reach old age, osteoporosis is a major determining factor in quality of life. In Healing Moves, Dr. Mitchell and Carol Krucoff write, “”Age-related declines in muscle and bone mass … can lead to frailty and fracture — the primary reason older adults wind up in nursing homes.”” If you don’t want to spend your later years resting in a nursing home, losing your independence and draining your or your family’s financial resources, you need to do something to remain independent. According to numerous studies and aging manuals, that “”something”” is strength training, an activity known to increase bone mass and thus decrease the possibility of osteoporosis.

Postmenopausal women are especially prone to osteoporosis because they lack estrogen. Most women know this and begin to take calcium supplements to ward off the debilitating disease. Calcium supplements are important, but according to Kathy Keeton’s book, Longevity, they are not enough. Not only does your body need magnesium and other nutrients to assimilate calcium into your bones, it also needs strength training to retain calcium. Keeton quotes nutritional biochemist Dr. Neil S. Orenstein: “”Without consideration of these effects, no amount of calcium supplementation will prevent osteoporosis.””

Numerous studies demonstrate strength training’s ability to increase bone mass, especially spinal bone mass. According to Keeton, a research study by Ontario’s McMaster University found that a year-long strength training program increased the spinal bone mass of postmenopausal women by nine percent. Furthermore, women who do not participate in strength training actually experience a decrease in bone density.

In Prescription Alternatives, Professor Earl Mindell and Virginia Hopkins detail these findings: “”In a recent study on bone density and exercise, older women who did high-intensity weight training two days per week for a year were able to increase their bone density by one percent, while a control group of women who did not exercise had a bone density decrease of 1.8 to 2.5 percent. The women who exercised also had improved muscle strength and better balance, while both decreased in the non-exercising group.””

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