Charles Booker

How Strengthen The Body To Live Longer And Healthier Life style

• How to crank up your metabolism and turn your body into a food-incinerating, fat-melting human blast furnace! Easy metabolism-boosting techniques revealed!

Strength is a key component of healthy physical performance. Strong muscle help you move easily and enjoy life. Strength is a muscles ability to produce force or do work, such as lift a weight or climb a stair. Unlike many other things in life, muscle respond to stress in a positive way. They get stronger. Strength training is a safe and effective way to improve muscle capabilities and to increase healthy physical performance. Muscle develop the most between birth and adolescence and generally peak in strength in they thirties,but with regular strength training, they can continue to perform at increasing levels despite advancing age. Between the age 30 and 80, most people experience a decline in physical strength of approximately 30 percent. Everyone has to do more to maintain and increase strength as they get older. The truth is, no one at any age can take strength for granted. Whether you moving from your late twenties to early thirties or from your sixties to your seventies it important to do a little more each day to avoid generalized weakness. With training, your muscles can continue to serve you well, even increasing in strength despite advancing age.

Strengthen Exercises Key Points

Warm up for approximately 5 minutes before lifting weights. An easy walk or jog while swinging your arms will prepare you for a safe and productive session.

Complete the entire range of motion for each exercise, being very careful to move slowly and carefully.Do no snap your limbs back to the starting position.

Perform all movement smoothly, jerky motion usually indicate that a weight is too heavy.

Breathing is important. Breathe out as you lift the weight and breathe in as you return to the starting position.

When an exercise calls for a straight arm or leg position, keep your elbows or knees soft . Do not lock your joints.

Keep your wrists in a neutral or straight position in most exercises.

What Is The Best Speed To Lift Weight

This is controversial question. The information presented is based on many studies, however different views are still evolving. One study published in the Journal of Sports Medicine and fitness showed a 50

percent increase in strength, when using the following protocol for strength training developed by Wayne Westcott, an exercise physiologist.

Do 4 to 6 repetitions per set.

Take 14 seconds for each repetition: 10 to lift and 4 to lower

Each exercise is done using the heaviest weight you can lift slowly 4 to 6 times. If you complete an exercise and feel that you could lift the weight more times, than increase the weight the next time you do the exercise.

Nutrition

Outside is important but first you start on the inside. Nutrition is very important to maximize your work out. The Food Guide Pyramid is a good place to begin when planning exercise regiment

What to eat before you exercise. Most of us don't perform at our best when we are hungry. It has been shown that athletes do better after eating a small meal, than when exercising in a fasting state. The size, composition, and timing of the pre-exercise meal are important After exercise you need to replenish fluid, the electrolyte and glycogen are losses from the body. Choosing a beverage other than plain water can help replace electrolytes...I'll an 57 years young, and i was hospitalize five years ago for one month. In my recovery I'll started my strength exercise, with in time my strength improve. Everything you read in this report work for me. Try it, may work for you

 Read more... http://clbookerjr-cleaneating.blogspot.com/

Source: Free Articles from ArticlesFactory.com

ABOUT THE AUTHOR