Strength Training : Essential for Adults!!

Strength training for Average Adults

Components of Musculoskeletal Development, Reasons to Strength Training
Research during the last several years has clearly demonstrated that regular physical exercise of sufficient intensity and duration can produce remarkable adaptations in the musculoskeletal system. Beneficial physiological changes take place in the muscles, tendons, bones, and even the heart. There appears to be an all-or-none law that triggers these physiological developments.
The components necessary for musculoskeletal development are:

1. An exercise intensity to produce approximately 70-80 percent of maximum muscle effort.
2. An exercise duration of about 50-70 seconds per muscle group. OR an isomeric profram such as DynaFlex- which cuts this doen to 6-10 seconds per exercise! See: http://www.hikuta.net/classical-conditioning/clscon_mmcad.cfm
3. An exercise frequency of two to three nonconsecutive days per week.

Although any physical activity that meets these criteria is acceptable, those that isolate individual muscle groups and permit slow, full-range movements, such as Nautilus machines, seem most useful for promoting musculoskeletal fitness.
Sensible strength training for all the major muscle groups results in better body composition, enhanced personal appearance, and the ability to perform essentially all physical activities more easily.

Reasons to Strength Training:

1. Avoid muscle loss PLUS increase muscle size-if done properly.
2. Avoid metabolic rate reduction.
3. Increase muscle mass.
4. Increase metabolic rate.
5. Reduce body fat.
6. Increase bone mineral density.
7. Improve glucose metabolism.
8. Increase gastrointestinal transit speed.
9. Reduce resting blood pressure.
10. Improve blood lipid levels.
11. Reduce low back pain.
12. Reduce arthritic pain.