As we age, our physical strength decreases. Activities like lifting and carrying become more difficult or impossible, due to reduced maximum strength. Lower levels of muscle endurance, however, also affect our ability to do repetitive movements, and fatigue sets in quicker than when we were younger. These changes can have a dramatic impact on your lifestyle – imagine not being able to carry a bag of groceries from the car anymore?
By staying active, you can slow down or even prevent the decrease in your strength, muscular endurance and power. Your muscle tone is developed by the continuous stretching of your muscles, which also helps to maintain posture. Daily physical activity can help improve muscle tone, posture, strength and the control of movement.
Experts recommend at least 30 minutes of moderate exercise at least five days a week. The time can be split up into smaller stretches, such as two fifteen-minute sessions. You could take fifteen minutes to walk to work and walk back again after work every day and you would have reached the recommended level.
If you're fit and healthy, you may want to do more exercise in a day. Try not to stat out with expectations that are too high, or you'll end up doing none. Because the recommendation is for moderate exercise, walking, cycling and even gardening count. Start now, and you're likely to keep up your strength well into your "golden years".(Mens Clinic International,2010)
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ReplyDeleteSquat- The squat has been known for years as the “king of all muscle building exercises” and for good reason. I’m not talking about sissy boy half squats either; I’m talking about real below parallel, full squats. If you don’t at least break parallel it’s not a squat. Like deadlifts, squats involve an enormous amount of muscle mass and stimulate the release of anabolic hormones such as testosterone. This is great for building muscle fast. The squat is probably the most revered exercise among serious lifters and the power rack is considered our sacred ground. If you ever want to develop any kind of real lower body strength and build muscle fast, you have no choice but to squat.
ReplyDeleteMilitary Press- Also known as the front press, this was once considered the number one measure of upper body power and was the premier muscle building exercise for the upper body. In the old days of strength training most people didn’t even do bench presses; every weight training exercise was done standing up. Bench pressing was looked down upon as a show lift and real men only did overhead presses to build muscle. Bench pressing took over with the development of powerlifting and bodybuilding and the military press took a back seat. It is still however, a great measure of upper body power and should be done by anyone interested in building an impressive set of shoulders and building overall muscle mass throughout the upper body. Even though some uninformed doctors will have you believe that overhead pressing can be dangerous, old time strong men argue that there would not be as many shoulder injuries as there are today if the military press had remained the upper body weight training exercise of choice. Equally effective variations of the military press include the push press, push jerk and split jerk.
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