The Anti-Aging Approach To Weight Training & Exercise!
Weight Training Reverses Aging
Now for most of us, weight training exercise simply means toning and shaping our physique. But, more importantly it can mean incredible health, vitality and can literally reverse your age.
by Jon Bender
Let’s look at the top 10 reasons to weight train.
Weight training can:
- Tone muscles which not only look great, but can help you increase your resting fat-burning metabolism
- Reverse and slow your natural decline in metabolism and degeneration (aging)
- Gives you more energy
- Increase bone density, strength and posture which reduces risk of osteoporosis
- Make you strong and give you more confidence
- Improve your immune system functionality
- Increase your blood level of good HDL cholesterol
- Decrease your resting blood pressure
- Decrease risk of developing adult onset diabetes
- Lower your resting heart-rate and help your heart work more efficiently
You might be saying, “Okay I get it, but I don’t have time”. You may want to reevaluate this belief. Because, weight training doesn’t take nearly the time in the gym that most people think.
What is Weight Training?
Weight Training is any type of training that uses resistance to push or pull against your muscles. Over time your muscles incrementally adapt to the stress of this training and begin to grow. Starting a weight training program is fast, fun and easy, if you keep some simple things in mind.
Proper Technique Gets Results Keeps You Safe
The first step in weight training is to take some time and learn proper technique. If you join a gym, it almost always pays to make the investment in a personal trainer. Someone to show you proper weight training technique in the beginning. Short on funds? Most gyms have a staff member who will be happy to show you how to use equipment. This is an area where you do not want to be shy. Ask questions! Proper technique will maximize the return of your time investment in the gym and will help keep you from injury.
New Studies Show One Set Is Best!
Focus on doing only a single set repetitions. What? Yes you heard right. Modern research in kinesiology is the science of human movement. It shows that a single set of 8–12 repetitions with proper weight will build muscle. Thus, just as efficiently as the traditional “old school” recommendation three sets. Once you work up to 12 repetitions, it’s time to increase the weight slightly. This means you can barely do above 8 reps with the new weight. (You should always do a warm-up set to prevent injury. Do so at one half to one quarter of your target weight.)
Time-Management and Planning Get Best Results
Proper time-management and planning between exercises is very important. Your body burns ATP (Andenosine Triphosphate) when it’s lifting or exerting energy. Fortunately, the minute you stop the exercise or put the weight down the ATP begins to recharge itself. This is why you can momentarily go to failure. Minutes later use the same muscles to lift the same weight again. By reducing the time between sets and exercises, you intentionally reduce the body’s ability to recharge its ATP stores. This creates even more “purpose-driven” stress in your body getting greater results from your time. This requires you to think about what exercises you are going to do before you do them. Spend no more than 1 to 3 minutes between exercises if at all possible.
Rest between days you do weight training is also critical. When you weight train, you might want to train your large muscle groups 2 or 3 times a week. For example, on Monday you might choose back and biceps; Wednesday you might choose chest and triceps and on Friday you might chose legs and abs.
The Hour of Power
The good news you don’t need to be in the gym hours and hours to see results. For most of us, we can see dramatic results from only 30 – 40 minutes a day. In fact, new research shows you should never ever weight train for more than 60 minutes maximum. Studies show that more than 60 minutes of full-on exertion can begin to adversely lower important natural anabolic (muscle/tone building) hormone levels by up to 75%. Thus, significantly reduce the progress that was made in the hour. This is good news! Because, you are busy and anything more than 60 minutes, you may simply burn out. Also, eventually choose to stop rationalizing you don’t have time. So 60 minutes is the rule. When the clock hits 60 minutes, you are out of there. It doesn’t matter where you are in that day’s work out.
Your Challenge This Week:
This week become a member of a gym if you are not already. If this is not possible at this time, please explore ordering weight lifting bands. So you can do work outs in your home.
- Establish a 3 day/week weight training plan.
- Choose which body groups you will train on which day. Your gym staff can show give you a basic plan or go to http://www.exrx.net/Workouts/Workout3PPL.html. This is an example of pull, push and legs. Workout A, B, and C would be done on Monday, Wednesday and Friday respectively.
- Get started by preferably Wednesday, but no later than Friday.
- Enjoy the benefits!
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