More Benefits of resistance strength training For Women – Weight Loss

Article by Diana Simmons

More Benefits of resistance strength training For Women – Weight Loss – Health – Fitness

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Benefits of strength training

1.Arthritis relief – Tufts university recently completed a strength training program with older men and women with moderate to severe knee osteoarthritis. The results of the 16 week study showed that strength training decreased pain by 43%, increased muscle strength and general physical performance, improved the clinical signs and symptoms of the disease and decreased disability. The effectiveness of strength training to ease the pain of osteoarthritis was just as potent if not more potent, as medicines. Similar effects of strength training have been seen in patients with rheumatoid arthritis.

2. Restoration of balance and reduction of falls- As people age, poor flexibility contribute to falls and broken bones. These fractures can result in significant disability and in some cases fatal complications. Strength training, when done properly and through the whole range of motion, increase a persons flexibility and balance, which decreases the likelihood and severity of falls. One study in New Zealand in women 80 years of age and older, showed a 40 % reduction in falls with simple strength and balance training.

3. Strengthening of bone- Post menopausal women can lose 1-2% of their bone mass annually. Results from a study conducted at Tufts University, which were published in the Journal of American Medical Association showed that strength training increased bone density and reduced the risk for fractures among women 50-70

4. Proper weight maintenance- Strength training is crucial to weight control, because individuals who have more muscle mass have a higher metabolic rate. Muscle is active tissue that consumes calories while stored fat uses very little energy. Strength training can provide up to a 15% increase in metabolic rate, which is enormously helpful for weight loss and long term weight control.

5. Improved glucose control- more than 14 million American have type 2 diabetes- a staggering 300% increase over the past 40 years- and the numbers are steadily climbing. In addition to being at greater risk for heart and renal disease, diabetes is also the leading cause of blindness in older adults. Fortunately, studies now show that lifestyle changes such as strength training have a profound impact on helping older adults manage their diabetes.

6. Healthy state of Mind- Strength training provides similar improvements in depression as anti-depressant medications. Currently it is not known if this is because people feel better when they are stronger or if strength training produces a helpful biochemical change in the brain. It is most likely a combination of the two. When older adults participate in strength training programs, their self-confidence and self-esteem improve, which has a strong impact on their overall quality of life.

7. Sleep improvement- People who exercise regularly enjoy improved sleep quality. They fall asleep more quickly, sleep more deeply, awaken less often and sleep longer. As with depression, the sleep benefits obtained as a result of strength training are comparable to treatment with medication but without the side effects or expense.

8.Healthy heart tissue- Strength training is important for cardiac health because heart disease risk is lower when the body is leaner. One study found that cardiac patients gained not only strength and flexibility but also aerobic capacity when they did strength training three times a week as part of their rehabilitation program. This and other studies have prompted the American Heart Association to recommend strength training as a way to reduce risk of heart disease and as therapy for patients in cardiac rehabilitation programs.

Scientific research has shown that exercise can slow that physiological aging clock. While aerobic exercises such as waking jogging or swimming has many excellent health benefits, it maintains the heart and lungs, and increases cardiovascular fitness and endurance, it does not make your muscles strong. Strength training does. Studies have shown that strength training 3 times a week increases strength by building muscle mass and bone density.

As With any new exercise program, always consult your doctor before you start. Listen to your body and take baby steps, mark your progress, and as always, Have Fun!

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About the Author

Working in fitness for 23 years. I have assisted people in reaching their fitness goals and supported them in changing their lives.

Most workouts get you little results, don’t work hard for nothing Get a great workout and greater results!Benefits to strength training

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Diana Simmons

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Stamina 4825 Magnetic Resistance Recumbent Bike

• Recumbent stationary bike for effective low-impact aerobic exercises in your home
• Smooth magnetic resistance with dial tension control to set workout intensity
• Six preset fitness programs with pace guide; includes challenging changing speed targets
• Pulse sensors built into handrails to easily stay within target heart rate zone
• Some assembly required; 3-year warranty on frame, 90 days on parts

Product Description
The Stamina Programmable Magnetic 4825 bike with its walk-thru design is easy to get on and off. Its adjustable, padded, molded seat with seatback keeps you in the correct position while you exercise so you get the best workout possible. The InTouch monitor keeps you motivated by tracking workout time, speed, distance, and calories burned. The simple one-button control makes it easy to use and the large LCD display makes it easy to read. Choose from six preset fitne… More >>

Stamina 4825 Magnetic Resistance Recumbent Bike

Common Myths About Women and Resistance Training: Vital Facts You Really Should be Aware of

Article by Dave Williams

Common Myths About Women and Resistance Training: Vital Facts You Really Should be Aware of – Health

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Strength training has garnered a lot of following these days. Not only does it develop strength and enhance muscle tone, it also does its share in shedding off excess body fats which makes it a great exercise program to go with regular cardiovascular workouts. It also works towards improving balance and flexibility. Another benefit that makes resistance training so attractive for many fitness enthusiasts is that it is a versatile form of workout. Whether you use your own body weight or free weights or you do it in the gym or at home, on land or in water, doesn’t really matter– the philosophy remains the same: Some form of resistance is used to give intensity to the workout.

The same should go for gender, too. Both men and women should be able to engage in strength training. Unfortunately, many myths have surrounded resistance training for women. One of the most common myths that surround this exercise routine especially when training with weights is concerned lies in the mistaken belief that women who train with dumbbells or other resistance equipment will eventually bulk up. One thing that must be remembered is that unless a particular woman will work with weights with the aim of getting bigger, bulkier muscles in mind, then regular resistance exercises won’t give that to her. Women simply do not have enough testosterone to give them the kind of bulk that they fear they will have when they train with weights. Besides, it’s going to take a lot heavy lifting and a long period of training for women to develop a bulky muscle mass. Regular resistance training for women simply tones muscle, enhance strength and aids in weight loss.

Another myth that viciously goes around is that most resistance training equipment available in the market today are made with men in mind. While that used to be true, there are many resistance training equipment made specifically for women nowadays. Adjustable dumbbells with smaller grips, exercise balls and resistance bands that are fashioned with the female frame in mind are now widely available in the market.

Finally, a common myth that must be dispelled regarding resistance training for women is that free weights and equipment are needed to engage in it. As has been mentioned earlier, resistance training can be conducted using only your own bodyweight as the resistance. Push ups, pull ups, crunches and sit ups are just some of the common bodyweight exercises that can be done right at home with programs like the Insanity workout, what’s important is that adherence to proper form must be observed in order to avoid strain and injury. Others argue that these exercises do not provide the same degree of resistance. However, this is simply not true. When bodyweight exercises are done with increasing levels of intensity, it even exercises multiple muscles and joints in the body, making it a more effective form of resistance training compared to free weights.

Resistance training is definitely an ideal exercise for increasing strength, promoting weight loss and developing improved muscle tone. With these myths dispelled, it’s time to go girl and get one hell of a work out!

About the Author

Be sure to check out the Insanity workouts by Shaun T. It is excellent, check it out. Last but not least, be sure to read our complete Insanity results, you’ll definitely enjoy it.

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Dave Williams

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Metabolic Resistance Training Made Easy

For most people who want to lose weight their number one goal is to lose fat from around their tummy. Unfortunately though, it is often the case that people who find themselves in this position find that to lose fat from this area is easier said than done.

You may be surprised to know that not all exercises are created equally and in some instances you could find yourself really getting stuck into a exercise routine only to find that the fat loss is not happening. Fortunately there is a form of exercise that is just right for this kind of fat loss and that is Metabolic Resistance Training.

Metabolic Resistance Training is absolutely perfect for those people who wish to achieve fat loss and the great thing about it is that you don’t need to make any financial investment in order to get started.

To explain Metabolic Resistance Training in more detail it is a good idea to look at a simple exercise such as brisk walking, whilst you are walking in this way you will be burning calories but as soon as you have stopped walking the calorie burning will also stop.

Metabolic Resistance Training basically mixes up your training so that you are doing both aerobic and resistance training.

When you exercise in this way you will find that your metabolism is boosted considerably and your body will carry on burning calories for up to 24 hours after you have finished exercising. The benefits of this are obvious and it should be apparent to you that when  Metabolic Resistance Training is couple with a healthy eating programme to quest to lose body fat will be far, far easier.

As already mentioned, the whole process is extremely straight forward and it is easy for anyone to set up their own 30 minute routine and just alternate your exercises between cardio and resistance.

As a simple example to get you started you could begin with some skipping, put some effort into it and then when you have finished you could start a session of press ups or a session with a kettlebell, the choice is yours really but don’t get stuck in a rut. Alternate the exercises and you will find that your  Metabolic Resistance Training will yield results that you probably could not have even imagined only a short while ago. It would not be an exaggeration to say that the fat will literally melt away!

Bodylastics Exercise Resistance Bands – Why It Works!

Article by Robert Deangelo

Bodylastics Exercise Resistance Bands – Why It Works! – Health – Fitness

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The Bodylastics exercise resistance bands have become extremely popular gym tool. Since it has been recently been promoted on a larger scale and advertised online. Many individuals after having seen a commercial of the product have been tempted to buy Bodylastics, instead of other exercise resistance bands on the market. The major advantage of this home gym is that it offers the opportunity for more exercises than any other exercise gizmo available in a gymnasium.

There are other major advantages to the Bodylastics exercise resistance bands, the first one is it’s low-cost, however it offers many other benefits besides low-cost. The fact that it offers up to 140 health club type exercises is one of them. The lifetime warranty on the resistance bands is another.

Another great benefit is that they give you a complete training manual that explains how to perform all the exercises. In addition to that, you also receive access to their online video membership site. Here you will find hundreds of videos that explain in step-by-step detail how to perform each and every movement. There is no need for guesswork it’s all laid out. That means that anyone, from a brand-new beginner to a more experienced exerciser can use the system.

One other benefit I almost forgot to mention is that the handles allow you to attach up to 7 exercise bands to each one. So in essence what you have is comparable to a set of adjustable dumbbells. You don’t need to own hundreds of different bands of different resistance levels, this system allows you to add a 10 pound resistance band or a 50 pound resistance band… to the same handle, at the same time.

Most of the fitness exercises are easy to perform and take very little time. If you will put forth a little effort you can reshape your body after only a few sessions of using the Bodylastics exercise resistance bands. The secret to determining the most effective exercises for your body is in the position that you put your body into. Do not use too much swing in your your exercise movement, use a strict form to get the maximum benefit from the movement.

One of the great things about the Bodylastics resistance bands is that they can work out your entire body. In fact, in certain exercises you can work out your arms and legs together at the same time. The results are fantastic! That is one of the best benefits about the Bodylastics system that some simple exercises can work out your entire body at the same time. This ensures that you will spend less time working out and more time showing off that new “fitness model body” that you have created using you are Bodylastics exercise resistance bands.

About the Author

Want to turn yourself into a muscle building, fat burning machine like I am? Then check out my http://www.build-muscle-guide.com/bodylastics-home-gym.html“> Bodylastics Home Gym CLICK HERE >>> Bodylastics Reviews and get started today!

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Rounding Out Your Workout Regimen With Resistance Bands

Article by Vikram Kumar

Many people are often skeptical about the effectiveness of training with resistance bands, because they have been too heavily influences by modern popular culture, and only believe in the effectiveness of hardcore weight training. The truth, however, is that resistance training can do for your body some things that regular weight training cannot. One of these things is building better muscle endurance.

Many people believe that you can easily build muscular endurance by simply doing more weight training more often. The truth, however, is that when using weights, your muscles are engaged in short bursts, and this results in much greater increases in strength than in endurance. With a fitness band, however, you will be able to keep a constant pull on your muscles, so that they are continuously activated. This will result in a much greater gain in muscular endurance than with any form of regular weight training.

How To Use Resistance Bands

Resistance bands are relatively simple to use. This is due mostly to their simple construction. A fitness band is little more than an elastic band with handles attached to it. While this may not sound like much, modern resistance bands are manufactured to be light and strong, able to withstand the pressures of being stretched over and over again thousands of times without breaking or losing their elasticity.

The basic principle behind training with a fitness band is that you use the fitness band to generate a constant pulling force, and you then use your muscles to counter that pulling force. In doing so, your muscles are constantly doing work, thus allowing you to improve on your strength and muscular endurance.

With the right exercises, you can work almost every part of your body when you train with resistance bands. How to do that may not be obvious at first, but after awhile, the working principle behind the fitness band exercises will become obvious to you and you will not even need a guide or manual to figure out which exercises to do to achieve your training goals.

The most basic of exercises using resistance bands is also the staple exercise of many regular gym users – the bicep curl. It is a rare occasion that you step into a gym and you do not see at least one gym rat standing in front of the mirror, gripping a weight and doing bicep curls. With resistance bands, you can also do bicep curls that will give your biceps as good, or even better, a workout as you would get when doing bicep curls with free weights. Simply place your foot over the middle of the fitness band, then pull your arms upwards to your shoulders like you would with a regular bicep curl. Your foot will stop the band from moving, and you will be able to use the resistance generated from that to train.

The possibilities are endless when you exercise with resistance bands, and things get even more interesting when you start to make use of the fixtures around you such as pillars and railings to give your workout some variety.

How To Use Resistance Bands

Article by Jordan English

Learning how to use resistance bands is something that many people are interested in doing. Resistance tubes and bands are lightweight and very easy to store. They are easily taken when you travel to help you workout no matter where you are.

How do resistance bands work?Exercise bands and tubes are made out of elastic. As you stretch out the bands, you will be met with more resistance the farther you stretch them. This resistance allows you to safely tone your muscles. Because the resistance can be applied in any direction whether up or down, you do not need to rely on gravity like with free weights.

An example of how this principle works can seen with a rubber band. Take the rubber band with both hands. If you keep one hand stationary while the other pulls away you will feel the resistance being applied. Try moving your hand away to the side, diagonal, up, down, or any other direction and you will still feel resistance. As your hands move farther apart, your muscles have to work harder to maintain their distance. This is how the resistance tubing and bands work, only on a larger scale.

Who can use resistance bands and tubes?Resistance tubes and bands can be used by any age group from kindergarten to a senior citizen it really does not matter. Exercise bands and tubes are also great for any type of lifestyle whether you are heavily involved in sports or retired and want to get into shape. The exercise bands are easy on the joints and allow for a smoother movement.

Are resistance tubes and bands safe?Resistance tubes and bands are safe to use. There are a couple things to consider with resistance tubes. First, each color means a certain resistance level. Because of this you do not want to buy a resistance band or tube solely based on the color. You must shop by resistance level rather than the color. Second, as you are working out keep in mind that the resistance bands and tubes act as a rubber band, meaning they want to snap back into their original form. Never let go of a resistance band or tube while it is stretched as this could cause injury.

How do I use resistance bands?Resistance tubes and bands can be used the same way you use weights. Because there must be resistance for the bands to work, you must step on or attach one end to a stationary object. For example, to do curls you simply step on one end of the exercise band and hold the other end in your hand making sure there is no slack in the tube when your arm is relaxed. As you slowly curl your arm upwards, you will feel the resistance causing your muscles to work harder.

You can apply the same principle to just about any exercise. Resistance bands are truly the universal exercise equipment and a must have for everyone.

Choosing quality inexpensive resistance bands is as easy as visiting http://SickSport.com

(0:30)- Routine Sets & Reps (1:32)- Low Row (1:46)- Outer Row (2:00)- Inner Row (2:25)- Chest Press (2:48)- Chest Fly (3:06)- Speed Punches (3:28)- Bicep Curl (4:27)- Shoulder Press (5:01)- Overhead Tricep Extension (5:38)- Front Raises 2-4 circuits 10-20 reps per exercise 60 second MAX rest between exercises or TIMED: 30 seconds per exercise little to no rest between exercises Check out www.scotthermanfitness.com for more information and detailed exercises! Join the most supportive and fastest growing community on facebook! www.facebook.com Check out my Routines & Tips on the SEARS FitStudio page! 🙂 www.fitstudio.com iPhone App! itunes.apple.com Bio-Engineered Supplements & Nutrition BSN www.bsnonline.net Check out my Meal Plan!: www.scotthermanfitness.com View TRX Pro Pack Here! tinyurl.com Follow me on Twitter! twitter.com
Video Rating: 4 / 5

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Resistance Band Exercises – Your Way To Perfectly Shaped Legs

We can all appreciate the beauty of toned, sexy, shapely legs. On the beach or a club, aside from the proverbially attractive six-pack, a pair of fit and visually appealing legs is sure to be a sure head-turner.

But aside from the fact that it’s physically attractive, it’s also important to have strong legs that can support your daily and seemingly mundane yet vital activities, like walking, running, and standing, among others. Resistance band exercises can take you one step closer to achieving this goal.

Workouts with resistance bands have become widely popular in the fitness realm lately because aside from the apparent convenience, affordability, and portability of the bands, it has proven to be a great method for toning and strengthening muscles.

While there are many choices in terms of specific leg exercises that can be done using the bands, the following paragraphs will highlight a few, which are considered the most complete because they work out most, if not all, leg muscle groups.

Squat Press. This routine will work your thighs, hamstrings, and your lower gluteal muscles. To do them, start by standing on the band with your feet hip-width apart and your arms on your sides holding the ends of the tube. Inhale and squat as if you were sitting on a chair. As you move to this position, extend your arms forward. Next, move from the squat back into a standing position while straightening your arms over your head. At this point, squeeze your shoulders, contracting your muscles. Lower your arms to its initial form to conclude one rep.

Eversion. In this exercise you will need to tie your resistance band in a knot so that it creates a circle. Loop the band around a secure table leg then sit on the floor with the side of your foot on the inside portion of the band. Pull your ankle away from the midline of your body as far as you can but still keep your knee and shin steady. Resist the movement back towards the midline of your body and hold it for at least 16 counts. Bring your ankle back to where you feel no resistance from the band to complete one rep.

The eversion strengthens your lower legs, mainly your calves and ankles.

Double Leg Drop. The double leg drop is one of the resistance band exercises that will really shape the entirety of your legs. Start by lying on your back. You should place the resistance band around the balls of your feet and extend your legs up towards the ceiling. Each end of the band should be in your hands and your arms need to be extended to the sides as well. Turn your legs out, bringing your heels together but toes apart. Roll your head and shoulders up with your arms hovering a few inches off the floor with your fingers pointing towards the front of the room. Lower your legs away from your torso. It is at this point of the routine that the maximum resistance from the bands should be felt. After holding the position, lift your legs back to the starting point. Do 10 reps.

Lying Side Kicks. Another great exercise, you start by lying on your left side, supporting yourself upon your elbow with your left leg slightly bent. Your right leg should also be at an angle. Loop one end of the band around your right foot and pull the rest of it behind you and around your left shoulder, holding on to it with both hands to secure it. Push your right leg straight out, making sure to keep it parallel with your other leg. Hold for at least 8 counts then pull it back towards your body. Do 12 repetitions for each leg.

Resistance band exercises are a great way to tone and strengthen your legs. Just make sure to be consistent with the exercise and always take precautions so as not to injure yourself.

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The Benefits of Resistance Training you can get from Home

Article by Dave Fraser

Similar to using workout machines, or free weights resistance training benefits are the same, and possibly even better. If you’re using exercise bands for training then you have the unique benefit that resistance will increase as you push or pull your way through the exercise, not to mention how portable and cost effective they are. What about the health benefits of using resistance training? This article will explore what other benefits beyond cost and space savings resistance training bands can offer you.

Range of activities and Strength increase

When you exercise using resistance training you begin to develop longer muscles, and stronger bones. This doesn’t happen over night but little by little it offers you the benefit of of a stronger you. This will help even more as you grow with age, and it allows you to become stronger and withstand more strenuous outdoor or indoor activities.

Lower Body Fat Percentage

Like most exercise routines resistance training burns fat. By increasing your heart rate you burn more calories then when you’re just standing still. A second benefit and way to lose weight is that muscle on our bodies burns more calories then fat when we’re resting. As we develop more lean muscle on our body from the workouts we’re doing we’re also increasing the number of daily calories we’re able to burn while resting.

Self Confidence Booster

Of course a big benefit of resistance training, and why most people start working out in the first place is an improve personal appearance. Resistance training isn’t for bulking up, rather it’s a sculpting routine that will elongate and tone muscles. The legs, buttocks, abs and arms can all be firmly shaped and toned with resistance exercises. A better personal appearance can also help us feel better about ourselves and in other areas of our life.

If you’re not already using resistance training in your exercise routines you should be. It’s a fun and unique form of exercising that can be done from home without expensive equipment, or expensive gym memberships.

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How To Perform Triceps Extensions With Resistance Bands

Article by Thomas Leroy

To train your triceps as well as other muscles and get a full body workout, exercise bands are really just what you need. You don’t even need much room, you can train anywhere without spending too much money. Triceps extension is one arm exercise you can perform the same way you would with dumbbells.

Grab the exercise band by the handles, each in one hand. This may be better for you to try fist with the Light resistance band. Step with one foot on the band, in the middle of the lenght.

You’re going to train one arm at a time. Lift the handle up behind your neck. Your elbow should be bent, just next to your head and stay there, keep it in. This is the starting position.

Now extend your arm all the way up over your head. That’s a triceps extension, you need to keep proper form, control the movement. Go back to the starting position by bending your arm, not too fast, still keeping the elbow in and up, your hand is now back behind your neck.

You can perform these triceps extensions using your two arms. Just grab each handle and move them up over your head in the starting position explained earlier, and extend the same way.

Your can also increase the tension by stepping on the band with yur two feet. This will provide you more resistance and make the exercise more challenging. You can also then use a heavier resistance band when it becomes too easy.

Depending on the resistance you use, you will still want to be able to perform 12 reps per set. When you can then again, increase resistance with a heavier tension exercise band.

Triceps extensions is just one exercise you can perform with exercise bands. There are many others you can do and still with the same comfort, versatility and portability.

Learn the dumbbell triceps extensions to exercise the tricep muscles in thisfree exercise video on working your triceps. Expert: Ricketta Butler Bio: Ricketta Butler is a graduate of the University of Florida with a degree in Health Science Education. She is currently a personal trainer and group fitness coordinator. Filmmaker: Michael Carter
Video Rating: 4 / 5

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