“Strength Training Exercises
for Body Tone and Endurance ”

Strength training exercises is an important part of living a healthy lifestyle;  unfortunately it is often neglected as part of a healthy exercise plan.  Aerobics and other cardio workouts won’t strengthen all your muscles.

As you age, especially when you hit 40, your body begins to lose more and more muscle each year.

Stop and think about it like this: When you lose a lot muscle, a portion of your strength support system is wasting away.

Unlike some things that happen as we age, this can be prevented to a great extent.  Toning our bodies requires that muscular strength training exercises be added in at some point.

The body is made up of a skeletal framework that is covered by muscle. While the bones keep us from sinking into a blob on the floor, it is the muscles that add strength to that frame to carry our weight.

Muscles like the abdominal muscles, help to keep our internal organs in their proper place.

Aerobics helps to condition the heart and lungs along with increasing stamina and endurance.  Sure with cardio workouts we lose weight which is an objective, but how do we look once the weight has dropped?

The goal is to look fit and healthy – not buff and bulging or droopy and sagging.  If you are worried about building excess muscle, using lighter weights and more repetitions equals toned muscles with definition but without the bulk.

You can build more muscle and reverse the natural aging process by incorporating these trainings into your workouts. Realistically, you can have a better body at 40 than you did at 20, if you do it right.

It all starts with working your muscles regularly, along with other exercise plans.

Following these healthy living guidelines to workout can help keep your body strong. These are exercises that men and women alike, need on a regular basis to keep their body strong. Here’s why…

Strength training exercises naturally helps you lose weight. Muscle burns more calories than fat.

The metabolic processes that go on in your muscles after lifting weights will continue even while you are asleep. It continues to burn fat long after the workout is done.   Here are some of the benefits of these training exercises...

  • Stronger muscles (less muscle loss)
  • Increased metabolism
  • Stronger bone
  • Muscular endurance ( how long can you endure)

It is never too late to gain muscle and improve your health and strength.

Strength Training exercises you can try at home...

Do you feel pain when trying to reach for items located on your top kitchen shelf?  Do you find it hard to push a cart at the supermarket?  Are the grocery bags getting too heavy for you to carry?

Do you find that your balance is off at times, or that you are having problems pushing yourself up from sitting?

If you have answered yes to any of these questions, here are some strength training exercises guaranteed to build those muscles up and increase your ability to handle just about any task.

First you will need to obtain a stretch band.

Okay, here we go...First exercise is to help you grab those condiments from the top shelves.

Sit in a chair and place the end of the stretch band under you while taking the other end with one hand.  Now pull the band up as far as you can, then count to five and slowly lower the band.  Do the same thing with the other hand.  It is recommended that you complete this exercise 15 times, alternating between each hand.

The next exercise will increase your ability to push that supermarket cart.

Ready?  Sit in a chair and take one end of the band in each hand. Place your right hand on the left side of your body and lift up the band over your head and behind you as far back as you can go using your left hand.  Count to five and slowly lower your hand.  Complete the same exercise with the right hand.  Again, 15 repetitions are recommended.

This next exercise will enable you gain more strength for lifting.  While standing, place each foot on the band.  Ensure your feet are separated and in line with your shoulders.  Take hold of the band with both hands and pull up. Count to five and slowly lower your hands.

The last exercise will help you to walk more frequently and obtain a good balance at the same time.  This exercise will require you to stand in front of the back of a chair.  Place the band around your ankle while standing on the other end of the band with your other foot.   Raise your right foot behind you, count to five and slowly bring the foot down.

Do the same exercise with the left foot; 15 repetitions are recommended. 

If you can complete these exercises three times a week, alternating them so they are comfortable and enjoyable, you will be in good shape in no time. 

Keep in mind that rest and a healthy diet are important to your success.  The strength you gain will enable you to not only feel great, but alleviate the struggle in performing your daily tasks.

Make sure to check with doctor first before starting any exercise regimen unless you are a young buck or lady and can handle it.

The ACSM  program that you can do at home...

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