"Strength Training Builds a Stronger, Leaner and Healthier Body"

Muscle toning achieved through strength training contributes to physical appearance as well as many health and fitness benefits.  Every adult should do strength exercise to build a strong, lean and healthy body.  Build self respect and confidence by taking control of your body. Without adequate strength, daily tasks can be harder to do, especially as you get older.  Have you noticed any subtle signs of decreased muscle loss and strength?  Breathless walking up a flight of stairs?  Grocery bags or briefcases seem heavier?  Difficulty arising from a sofa?  Tired and worn out at the end of your day?  Hiding in baggy clothes because your body is soft, sagging, overweight and aging fast?

Along with an aging body, serious health issues can arise from lack of physical exercise.  Risk of heart disease, diabetes, osteoporosis and cancer can be avoided.  This doesn't have to happen - get your body and life back in shape.  Men and women of all ages can improve their situation with strength or weight training exercise. 

Muscle loss is responsible for diminished vitality and frailty associated with old age causing you to slow down and become less active. As muscles decrease in size and become weaker, body fat increases and bone mass decreases.  Women after the age of fifty are particularly vulnerable to bone loss and osteoporosis.  Aerobic exercise can be difficult if muscles are weak, so women should begin strength training before doing any aerobic activity. 

Muscle toning exercises can reverse or prevent these changes at any age.  Strength training with weights increases muscle mass, bone density and joint flexibility.  Gaining muscle boosts metabolism and your body loses inches, not pounds.  Stored body fat is inert using very little energy, while muscle is active tissue and consumes calories.  Dieting alone to lose weight causes the body to lose muscle along with fat.  A well balanced diet along with exercise is the healthy way to lose weight. 

Fitness centers and gyms provide resistance machines and free weights for your use.  Beginners should get advice from a qualified exercise instructor on workout routines and how to use equipment in the gym.  You can train at home using hand held weights or dumbbells and a workout bench.  To help you get started, strength training books, videos and DVD's are available on line for instruction and guidance.  Always check with your doctor before beginning any exercise program. 

A series of weight training exercises can be completed in about 20-30 minutes.  These would include workouts for arms, shoulders, abdomen, chest, back and legs.  Do warmup and stretching before training and cool down and stretching afterwords.  Rest one day between exercising each specific muscle group to give your muscles time to recover.  Significant improvement should be seen training three times a week.

Benefits

Strength training increases bone density and reduces the risk of osteoporosis. Toned muscles burn calories and help lose weight.  Strong muscle protects your joints from injury, maintain flexibility and balance.  Stamina and energy are boosted as you grow stronger improving your ability to perform and enjoy activities with ease.  Performing regular strength exercises helps you to look better, feel better and function at your best level.

Turn back the clock, reverse or prevent bone loss, increase strength and energy and replace fat with muscle.  When you see the results, the time you've spent training is worth the effort.  So, "use it or lose it" and get into strength training for muscle toning.