Using Strength Training to Prevent Disease

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How Does Strength Training Help Prevent Disease and Degenerative Conditions?

While  cardio workouts are great fitness routines, it’s important to add strength training into your routine too. Cardio exercises, such as running or swimming increase lung capacity and stamina.

Strength training exercises, on the other hand are designed to strengthen the body by repetition. Popular examples include push-ups, crunches, lunges and squats.

These tone your body, improve conditioning levels and make you healthier. It is also a great way to prevent diseases and other health conditions. It should become an essential part of your weekly routine.

Here are some of the ways strength training will prevent health problems:

1. Flexibility

As we age, our bodies become less flexible. Which make everyday movements such as sitting down and standing up very difficult. The more flexible you are, the easier you will be able to move around and carry out simple tasks. Additionally, it’s also a good way to help prevent arthritis and osteoporosis which develop as you age.

2. Heart Health

The risk of developing heart disease, and even bigger problems such as strokes increases with age. With regular exercise and strength training, you’ll be able to get your heart rate up and down and keep it working hard to improve the blood flow around your body. Hence, the better your heart pumps, the better your entire body will work.

3. Hypertension

Hypertension, also known as high blood pressure, is very common in both younger and older people alike. You don’t have to be middle-aged or elderly in order to suffer from high blood pressure. Regular exercise, including strength training, will lower high blood pressure and reduce the risk of heart attacks.

4. Diabetes

Strength training helps your body to better absorb insulin, reducing and preventing the development of Type 2 diabetes. Type 2 diabetes often develops in people in their mid-50s or 60s.

Finally, using strength training and aerobic exercises will dramatically cut the risk of all of the above. It is the path to a life of health and wellness.

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Wrestling Workout Equipment

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Wrestling Workout Equipment

If you are training for professional or amateur wrestling it is very important to have the right equipment to become stronger

The following can be helpful for getting started:

Brief Wrestling Workouts

The workouts should never exceed 35 minutes in duration. Long and strenuous workouts will eventually cut into your body’s ability to recover and become stronger.

Strength is increased when you allow your body to recover.

Use Exercise Equipment and Weights.

Wrestling Workout Equipment must include  both  weights and resistance machines. They both contribute to overall strength and muscle tone.

Additionally, a common misconception among athletes and coaches is that you must only use free weights when strength training.

Free weights are great, however exercise machines are just as good.

Your muscles don’t know the difference. Training intensity is most important when increasing body strength for wrestling. The tool that you use to get there is not.

It also depends on injuries that a wrestler might already have. You can work around and injury and still give the body a thorough strength workout.

Using the thick bar as a wrestling workout equipment tool.

The thick bar is usually a hollow metal tube that you put free weights on the end o itf.

The thick bar forces you to hold on tightly when performing exercises. It develops fantastic forearm and hand strength. It should be part of every serious strength-training program for wrestlers. You can do curls, reverse curls, rows, and presses with it.

The Trap Bar

The trap bar another piece of equipment that helps to gain wrestling strength. The trap bar is a hexagonally shaped bar that allows you to perform dead lifts with maximal stimulation of almost every muscle vital to improved wrestling performance. An exercise that will make your entire body stronger.

Finally, wrestling workout equipment is important. Use it consistently for total success.

 

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Pumping Iron: Here are 4 Reasons to Do it

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Pumping Iron – 4 Reasons Why You Should Be doing it.

Pumping iron, or strength training refers to exercises like weight lifting, leg presses and dumbbell routines. These exercises get progressively more difficult as you advance your program.

The idea of exercising with weights is to break down the muscles so that they rebuild themselves bigger and stronger. Many people ignore weight training in favor of pure cardio because they assume that strength training is just for those who want to build bigger muscles, however they are wrong.

There are many other benefits to pumping iron.

1) Build and maintain muscles

To begin with, strength training builds and maintaining muscle tone. It is by far the best way to do it. As a matter of fact, in order to build muscle effectively, you need to perform exercises that are intense enough to break down the fibers in your muscles. Only then, your body will rebuild stronger muscles. Over time, it leads to muscle growth. Additionally, only weightlifting exercises are intense enough to lead to actual muscle growth.

Even if you do not want to build muscles, pumping iron will maintain existing muscle mass. Hence, it is great for older people, who lose muscle mass as they age.

2) Boost energy levels and feel great

Lifting weights raises energy levels and improves your mood. Because it is so intense, it releases endorphins in the brain which in turn boost energy levels. People often talk about a “runner’s high” for long-distance runners. Well, the same thing happens when pumping iron.

4) Improve bone health

In the same way it keeps your muscles healthy, it also keeps your skeletal system healthy. With age, bones lose density. Eventually, this will turn into a serious issue. Additionally, bone density losses start as early as age 30. Training with weights will keep your bone’s density at a healthy level.

5) Pumping Iron is good for the heart

Finally, it benefits the cardiovascular system as well. It really gets your blood pumping. Likewise, it keeps cholesterol levels low and blood pressure stabilized. While it may not be a pressing concern when you are younger, taking steps to improve your cardiovascular health at an early age will help you later on in life to achieve wellness.

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Toning Your Body Without Getting Bulky

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Toning Your Body Without Getting Bulky – How Can You Do It?

When many women think about lifting weights, they instantly think about getting big and bulky. While this is the look that some women want to achieve. Many women don’t like the thought of becoming bulky after lifting weights. As a result, the weights section of the gym is often full of men building muscles and few females. However, lifting weights doesn’t mean that you’ll automatically become  big and bulky. No matter what your gender is, you should embrace the weights and add strength training into your workout routine.

What should you do to avoid bulk when toning your body?

Some women have been losing weight for a few months and just want to tone up their bodies rather than build any substantial muscles. Since your skin is elastic, it is able to expand and retract with the changes your body makes, such as gaining or losing weight and changing shape when you are pregnant. Lifting weights is a key part of not only helping your skin to retain its elasticity, but also helping to prevent any loose skin after you have lost weight.

If you’re worried about becoming bulky but you just want to tone up your body, start off by lifting small weights (around 2-3kg). You can even lift smaller than this if you feel it is too heavy for you. The key with toning is to lift smaller weights but do more repetitions. Building big muscles requires fewer reps and heavier weights. That’s why many toning exercises will encourage you to lift 1-2kg weights around 15-20 times, rather than 20kg for 8-10 reps.

What if you don’t want to use weights?

You don’t have to use weights in order to tone your body. They are many exercises which will help you to tone up different body parts. Squats for improving your thighs and bum, and various arm movements to get rid of upper arm fat.

I’m doing toning exercises and not seeing results; what am I doing wrong?

In order to see the results you want from toning your body at the gym, you need to also eat a healthy balanced diet. Drinking plenty of water will help your skin’s elasticity. Hence, try to cut out soda and other sugary drinks and replace them with water.

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KettleWorX Kickstart – Kit Review

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KettleWorX Kickstart Kithttps://www.amazon.com/KettleWorX-KWBRT10_P-Kickstart-Kit/dp/B00II0ORRG Review.

 

Kettlebells are a versatile piece of fitness equipment with a proven record for helping people improve or maintain their fitness levels since the 19th century.  Circus strongmen used them to train and prove strength, and athletes in Russia and Europe used them in competition. Kettlebells are made from cast steel or cast iron. They’re a rounded shape, kind of like a cannonball, but they have a flattened bottom and a handle that makes them perfect to move with and swing. Some kettlebells have a protective coating over them and some have a padded handle for better grip. Use a kettlebell to improve your cardiovascular health, stamina, strength, and balance. Kettlebells are one of the most affordable and versatile pieces of fitness equipment that you can invest in.

Features of KettleWorX Kickstart Kit

• Your choice of Premium KettleWorX Kettlebell (select from 5 lb, 10 lb, 15 lb or 20 lb)
• A protective coating over the metal.
• A padded handle to help you grip the kettlebell and keep you from getting blisters.
• A 30-minute training DVD and guide. It has instructions on how to hold and use the kettlebell. The DVD also features 3 10-minute long workouts for cardio, core, and strength.
• The cardio workout focuses on fat burning, so it’s very high energy.
• The Core workout will help you tone, tighten, and strengthen your core muscles.
• The Resistance workout focuses on adding strength and building muscle.

Is KettleWorX Kickstart Kit Worth Buying?

Kettlebell workouts have been growing in popularity, and for good reason. They’re a great way to get in shape and stay there, all in the comfort of your own home. Even if you do have a gym membership, having a kettlebell at home will give you options for the days you may not be able to go to the gym. Kettlebells can be used with a variety of exercises to increase resistance, helping improve strength, balance, stamina. Also, you won’t get bored with a kettlebell because of their versatility.

The Kit has many features that make it a great buy, especially for beginners. It is affordable, durable, versatile, and compact. Reviews show that the KettleWorX Kickstart Kit is a great choice for anyone because you can choose the weight you need and prefer, and if you’re new to using a kettlebell, the included DVD will help you learn how to hold your kettlebell and give you some exercises to start with.

The KettleWorX  is affordable at under $50, but the specific price depends on which kettlebell weight you choose. Your choice of weights depends on availability, but you can see which weights are available and make your choice. Purchasing a kettlebell rather than choosing a gym membership will help you save money, so it’s a great investment in your health. Even if you do choose to have a gym membership, having a kettlebell on hand is still a worthwhile investment.

Quality

Everyone looks for quality and durability when deciding to make a purchase, and the KettleWorX Kickstart Kit will not disappoint. The kettlebell is covered with a protective coating to protect both the kettlebell and your floors in case you accidentally drop it or set it down too hard. There is also a soft handle, making it more comfortable and reducing your chances of getting a blister.

The included DVD includes some instruction on proper technique and it featured 3 10 minute workouts for cardio, core, and strength.

This Kit is a great buy for anyone looking for a high-quality kettlebell for working out at home. Being able to choose the weight you prefer, makes the KettleWorX Kickstart Kit a great choice for all fitness levels.

Overall, this is an excellent buy.

The Kettlebell Fitness Plan
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Strength Training for Women

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Strength Training for Women – Why it is Important.

When it comes to exercising, there is usually a dramatic difference in habits that can be seen between men and women. Men like to hit the gym and lift heavy weights to bulk up and build muscle. Women are more focused on burning any excess fat they have by going for a run in the morning or joining a yoga class. However, strength training is very important for both men and women. Here are just some of the reasons why all women should do strength training exercises as well as cardio in their quest for fitness.

1. You can build strength without getting bulky

This is one of the main reasons why strength training for women is seldom used. They believe that it will just make them bulky and unattractive. However, this isn’t the case. You’d have to lift very heavy weights for a long time in order to build as much muscle as men do. Women produce far less testosterone than men do. Hence, making it almost impossible for women to ‘bulk up’ from lifting weights for 10-15 minutes a day.

2. You’ll burn fat easier

While cardio certainly helps with weight loss and improving your health, strength training is important too. It helps you to build some muscle, usually by converting existing fat into muscle. It takes up less space and makes you appear thinner and leaner. With the extra muscle, your metabolism is able to work faster and burn calories long after your workout.

3. It will improve your posture

Not many of us have great posture when sitting down or standing up, but strength training can help you to improve this naturally, which in turn decreases the risk of back ache and other aches and pains around your body.

4. Strength training for women will decrease stress levels

By lifting weights and carrying out exercises which build strength in your body, you can reduce the amount of stress you are feeling. The stress hormone, known as cortisol, is one of the main reasons why many women find it so difficult to lose weight. By eliminating high stress levels and getting rid of the overproduction of cortisol, you’ll find that it’s much easier to change the shape of your body both inside and outside the gym.

Finally, Strength Training for Women increases their sense of wellness. Well worth trying!

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Strength Training or Cardio – Which Is Best?

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Strength Training or Cardio – What are the Differences?

 

Exercise Types

If you plan to start exercising, then you should know that generally there are 2 broad categories of exercise. The first category is cardio. This refers to things like running, jogging, skipping rope, using exercise bikes, using treadmills, etc. Cardio gets your cardiovascular system pumping and it helps you lose weight by burning off calories. Strength training, on the other hand, helps you burn calories and build muscle by exercising.  Examples are: weight training, anything involving dumbbells, push-ups, pull-ups etc.

But which type is best for you?

Cardio is best for burning fat.

If your goal with exercise is to burn fat and shed some pounds, then without a doubt the best option is cardio. Now, that may be confusing for some. After all, both cardio and strength training are forms of exercise, so why should cardio be a better option for burning fat? Well, the reason is rather simple. 30 minutes of cardio burns more calories than 30 minutes of strength training. This may come as a surprise to some people, especially since you will find many people stating that strength training is the only way to go.

However, recent research has shown that cardio is just a much better way of burning fat and burning calories. For example, a study conducted by researchers at Duke University, looked at whether resistance training, cardio or a mixture of both was the best way to lose weight. The study concluded that if your goal is simply to lose weight and burn fat, then your best option is just to do cardio alone. Cardio proved to be superior both to strength training and strength training mixed with cardio. Now, this is not to say that strength training is useless, just that when it comes to losing weight, cardio is the better option.

Strength Training works best for muscle building.

If you want to build muscle, then the best option is strength training. In order to build muscle efficiently then you need to do strength training. Cardio is simply not intense enough to let you build muscle. In order to really build muscle, you need to do rapid, high-intensity exercise sessions. Strength training takes on more importance for people who are getting older, as strength training is the only way of ensuring that you maintain some muscle mass.

Finally, the best option is what works best for you. This will probably be some combination of both strength training and cardio!

We recommend you download this very useful free report that will further provide information on exercise and fitness.

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Strength Training – Weider Fitness Equipment

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Strength Training With Weider Fitness Equipment.

Strength Training With Weider Fitness Equipment

If you are looking for an all-in-one strength training workout, Weider fitness equipment may be the answer. Whether you do not have a lot of room for multiple pieces of strength training equipment or simply prefer the convenience of an all-in-one unit, there is a simple solution. For that reason, many people prefer to work out in the comfort of their own home. Avoiding to spend on gym memberships. These are just a few of the reasons that Weider strength training fitness equipment is gaining in popularity.

The Advantage by Weider is a unique product. Offering over 65 club-quality exercises is not the only quality this strength training equipment promises. Hence, Weider fitness also guarantees to tone up your muscles in 6 weeks or less.

The Weider fitness equipment strength trainer is a separate unit. It increases muscle and improves the overall tone of the entire body. This 16.6 strength trainer offers an upper-body station, butterfly arms, pull-up station, high and low pulleys, 225 lbs. of weights. The Weider Pro 3750 strength trainer features two full-body workout stations, which are combined into one single machine. It offers 212 lbs. of resistance and aids in building muscles throughout every part of the body. Weider offers a variety of strength training units, each of which features many of the same characteristics, but may differ slightly in resistance or other option.

Strength Training Station.

If your ultimate goal is strength training, the Weider fitness equipment that you may want to consider using is called a strength station. This strength training unit allows you to work on the abdominal muscles, chest, back, triceps and arms. It features a vertical knee raise station, dip station and a pull-up and push-up station .
In addition to the aforementioned units, Weider fitness equipment includes a wide variety of weight benches and weights, exercise mats and other accessories. Among the more affordable units offered by Weider fitness equipment are a step machine, a genuine leather jump rope, latex resistance bands and a sit-up bar.

Notice.

The contents of this strength training article are for informational purposes only and not for professional medical advice or recommendations. Before beginning any routine, consult a licensed physician to learn the risks, if any, exist. He/she will recommend a quality regimen, personalized to fit your needs.

Finally, Weider strength training fitness equipment is well worth its price.

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Bodyweight Strength Training Anatomy

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Bodyweight Strength Training Anatomy – Book Review

Bodyweight Strength Training Anatomy

Sometimes people want to get in shape, but they don’t have access to weights, machines, or any gadgets. Maybe you have a gym membership or have fitness equipment at home, but you’re tired of doing the same thing all the time and you’re looking to try something different. Sometimes injuries occur, and you may need to take a break from working out with heavy weights to rehabilitate. If any of these situations arise, you will need to know what exercises you can do to stay or get in shape. You will need to know how to properly target each muscle group so that you get the results you want. Therefore, if you’re dealing with any of the situations, Dr. Bret Contreras PhD, MS, CSCS has the answers you need in his book, Bodyweight Strength Training Anatomy.

 

Features of Bodyweight Strength Training Anatomy

 

• Full-color anatomical illustrations
• Training advice and step by step instructions
• Teaches you to train without fitness machines, weights, or fitness equipment.
• Teaches you how to target each muscle group.
• 156 body weight exercises

Is Bodyweight Strength Training Anatomy Worth Buying?

Dr. Bret Contreras PhD, MS, CSCS has trained both everyday people and athletes. He consults with many athletic teams and athletes to help them learn how to effectively build their bodies. Using only their bodyweight as resistance he produces great results. He writes about strength and conditioning, and he’s an expert in the field. Dr. Contreras also designed a hip thrusting station so that his clients and others could properly perform the hip thrust, one of the most effective glute exercises.

Bodyweight Strength Training Anatomy is an in-depth look at body weight strength training using step by step instructions and full color anatomical illustrations to help you target specific muscles and perform exercises properly. The training advice in this book can be trusted because it is given by an expert in bodyweight strength training, muscle building, and conditioning. This book will teach you how to train without weights or other equipment by providing you with 156 body weight exercises, step by step instructions on how to properly perform them, and full color pictures showing positions and muscles that need to be targeted during the exercise. After reading this book, you will have a much better understanding of your body and what it’s capable of doing without having to rely on weights or other fitness equipment.

The one complaint from those purchasing this book, was that they would like there to be even more illustrations. However, even with this complaint, customers are overwhelmingly happy with the book and the information found within.

Bodyweight Strength Training Anatomy is a great book for everyone. Read it!

It’s perfect for those wanting to learn how to push their bodies to get stronger and stay that way. If you are rehabilitating, this book can help you find exercises that you can safely perform.

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Cardio and Strength Training – Way to Go!

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Cardio and Strength Training – Combine them for Best Results

 

Combining two of the best forms of exercise gives you amazing results. It increases your efficiency by working out both your muscles and your cardiovascular system.

Regardless of what your goals may be. Losing weight, toning up or increasing muscle mass.

Therefore, the combining of strength training and cardio routines is arguably the best way to do it.

What is cardio?

Cardio is  a form of exercise which raises your heart rate. Examples are running, swimming and cycling.

Cardiovascular exercises do not require weights and relies on increasing muscle motion to get blood flowing at a faster rate through your body.

For this reason, better heart function and lung efficiency are the end results.

What is strength training?

Strength training routines rely on weights and resistance machines in order to encourage muscle movement. With multiple repetitions the body builds muscle mass and strength.

How can cardiovascular and strength training routines be combined?

Combining cardio routines and strength training is simple. For that reason, include both disciplines into your workout routines.

Ideally you can alternate both forms in the same session. Just as effective is to work one form on  day one, and the other on day two.

As long as both systems are exercised, the benefits will become obvious in a short time.

What are the benefits of using both forms of exercise?

Finally, the benefits are multiple, an improved pulmonary and heart system promoted by cardio will help stamina.

It in turn will lead to easier muscle building.

Hence, think of it as a better tuned engine taking advantage of every component to produce the best possible results.

Finally, a body that is has both inner and outer fitness is always going to outperform those that lack fitness in one or the other system.

Cardio and Strength Training – The Winning Combination. Try it now!

 

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