8 Reasons Why Every Man Should Pump Iron

Copyright (c) 2013 Julian Romain

#1) Weight Training Will make you Powerful- This is probably the most important reason to lift weights .The simple truth is once significant gains of strength, along with feeling of being fit occurs you will become a far more confident person, probably much more confident than you thought possible, which will associate with everything else in life, for example walking with additional confidence, conversing with more more woman, etc. More confidence overall results in more success in your life.

Strength training: Get stronger, leaner, healthier - MayoClinic.com

Wrist straps allow lifting heavier without having the grip strength required otherwise. (Photo credit: Wikipedia)

Strength training: Get stronger, leaner, healthier - MayoClinic.com: "You know exercise is good for you. Ideally, you're looking for ways to incorporate physical activity into your daily routine. If your aerobic workouts aren't balanced by a proper dose of strength training, though, you're missing out on a key component of overall health and fitness. Despite its reputation as a "guy" or "jock" thing, strength training is important for everyone. With a regular strength training program, you can reduce your body fat, increase your lean muscle mass and burn calories more efficiently."

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Weight training: Do's and don'ts of proper technique - MayoClinic.com

weight training (Photo credit: midwestnerd)

Weight training: Do's and don'ts of proper technique - MayoClinic.com: "You don't have to be a bodybuilder or professional athlete to reap the benefits of weight training. When done correctly, weight training can help you lose fat, increase your strength and muscle tone, and improve your bone density. If done incorrectly, however, weight training won't give you these benefits — and may even lead to injury. "

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Weight-Lifting May Boost Heart Health in Black Men: Study: MedlinePlus

English: MedlinePlus logo (Photo credit: Wikipedia)

Weight-Lifting May Boost Heart Health in Black Men: Study: MedlinePlus: " A little weight training may go a long way toward helping improve the heart health of black men, new research suggests."

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Strengthening Exercises

Strength Training (Photo credit: Rtist MrB)

STRENGTH AND ENDURANCE

Appropriate exercise increases the strength and endurance of skeletal muscles. Increases in muscular strength are associated with increases in muscle mass; increases in muscular endurance are associated with improved blood flow to the working muscles. 

These results are achieved by resistance training. Any exercise that causes the muscle to increase its tension, whether or not the muscle actually shortens during contraction, provides an appropriate strength-training stimulus. 

Resistance can be applied to a muscle group by attempting to move an immovable object, by working one muscle group against another, by lifting heavy weights, or by using special strength-training machines and devices. There is a wide selection of strength-training equipment that, when used properly, can increase muscular strength and endurance. 

It is possible that some of the equipment is more efficient in developing maximal performance, which is important for competitive athletes. But for the average individual, who is training to maintain an acceptable level of muscular fitness, any one device or program is probably about as good as another.

Strength and endurance training is done by performing several “reps” (repetitions) of a given exercise, then moving on to another exercise for a different muscle group. Experts generally recommend that exercisers select a resistance that is approximately 65 percent of the maximum they can lift for that particular exercise. This load should allow the completion of 12 reps of that exercise in 24 to 30 seconds. 

Each group of eight to 12 reps is called a set, and two or three sets of a given exercise are recommended for each training session. The average individual should perform strength and endurance training two to three days per week. Super circuit weight training refers to a program in which running or other aerobic exercises are performed between sets; this training produces aerobic as well as strength benefits.

Source:

exercise. (2013). In Encyclopædia Britannica. Retrieved from http://www.britannica.com/EBchecked/topic/197976/exercise

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Exercise Routine: What should be Included?

English: Pulldown exercise, which strengthens the arms and back Français : Formation de résistance par un vieillard, Hollywood Русский: Пневматически регулируемая тяга на тренажёре для пожилых, Голливуд (Photo credit: Wikipedia)

Your exercise routine or plan should ideally include the following:

• A dynamic warm-up before every training session 

• Flexibility training 

• Core training

• Strength training  

• Cardiovascular training--either sprint or distance work 

• Agility and quickness training  

• Soft tissue treatment exercises (foam rollers, tennis balls, and other tools used to break up scar tissue and help muscles heal) 

• A cool down after every training session  

How much of the strength, cardiovascular, or agility training depends on your fitness goals. Always talk with your healthcare provider before starting any new fitness routine. Set a deadline to meet your goals. Setting a deadline helps you focus and have a sense of urgency. Reward yourself if you achieve your goal. Once you have met one set of goals, create a new and different personal fitness plan.

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Exercise for Your Bone Health

Working Out (Photo credit: Tyne & Wear Archives & Museums)

Vital at every age for healthy bones, exercise is important for treating and preventing osteoporosis. Not only does exercise improve your bone health, it also increases muscle strength, coordination, and balance, and it leads to better overall health.

Active at Any Size

Active at Any Size

 WOULD you like to be more physically active, but are not sure if you can do it?

Good news-if you are a very large person, you can be physically active-and you can have fun and feel good doing it.

THERE may be special challenges for very large people who are physically active. You may not be able to bend or move in the same way that other people can. It may be hard to find clothes and equipment for exercising. You may feel self-conscious being physically active around other people.

Facing these challenges is hard-but it can be done! The information in this booklet may help you start being more active and healthier-no matter what your size!