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| Benefits of Pumping Iron |
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BENEFITS OF PUMPING IRON
Weight training can be of benefit to people of all ages. Not the kind of lifting that body-builders do but simple strength building done with free weights, machines or resistance bands.
Some of the benefits of strength training include: - Increased muscular strength
- Increased strength of tendons and ligaments
- Potentially improves flexibility (range of motion of joints)
- Reduced body fat and increased lean body mass
(muscle mass)
- Potentially decreases resting systolic and diastolic blood pressure
- Positive changes in blood cholesterol
- Improved glucose tolerance and insulin sensitivity
- Improved strength, balance, and functional ability in older adults
Collectively speaking, these benefits add up to increased quality of life—something we should all desire.
The American College of Sports Medicine (ACSM) and AARP recommend weight training for people over 50, in addition to aerobics and stretching. Before getting started, answer the following
questions. (Are You Ready To Train)
The American College of Pediatrics, the ACSM, and the National Strength and Conditioning Association all support weight training for kids. Click here for interesting information on how women build muscle.
The important thing to remember is to take a sensible approach to getting started.
The old "no pain no gain" adage does not apply here. The wrong technique can result in painful muscle, tendon, or joint injuries. If using free weights, they should be a weight that will tire the muscle after 12 repetitions. Different muscles will probably require different weights. It's also important to work all the major muscle groups, allowing one day of rest between workouts to let the muscles recover.
Using a personal trainer is a great way to get started on a weight lifting program. Many gyms have personal trainers who can get you started for a nominal fee, or as part of your gym membership. The proper training can be an excellent investment.
If you are planning your own weight training at home, there are many books and internet sources
available to aid you in getting started the right way. As always if you are sedentary or have existing health problems, check with your doctor about the right program for you.
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