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FITNESS AND EXERCISE
- DISCOVER BENEFITS OF STRENGTH TRAINING

An average person above the age of 25 loses about 0.2 kg of muscles every year. Loss of muscle is an unavoidable part of the ageing process. Our activity level affects the rate at which this loss occurs. Muscles burn calories, increase our metabolism and help us to move and feel strong. Yet most people are unaware of the benefits of a sound strength training programme: increase in muscle size and tone; increased muscle, tendon, bone and ligament strength; increased physical performance and appearance; improved metabolic efficiency; and decreased risk of injury. According to the American College of Sports Medicine, 30 minutes of strength training 2 - 3 times a week is sufficient for muscle development.

Strength training is more than just building gorgeous muscles. With fit muscles, you are able to discharge routines like carrying heavy objects or doing housework. Physical conditioning enhances complementary cardiovascular programmes by keeping muscles flexible and strong. Strong, efficient muscles support our bodies better and use oxygen more effectively, placing less strain on our hearts.

The Key to Muscular Strength
The key principle in developing muscular performance is resistance, a situation in which muscles work against a resisting force. Resistance can be from body weight (push-ups), or an external force, (free weights, machines) or a combination of any of these. The idea is to progressively increase the load a muscle can bear so that it can grow larger and stronger and work more efficiently.


Benefits of Strength Training
  • Raise Metabolism
    - an increase in lean body mass results in an increase in metabolic activity.
  • Enhances Fat Burning Mechanism
    - with an increase in lean body mass, additional fat can be burned during exercise.
  • Increase Bone Density
    - strength training helps to strengthen the bones, reducing the risk of developing osteoporosis. After the age of 30, women experience bone loss of about 0.7 - 1% a year. Weight training has been scientifically proven to increase bone mass substantially in seniors.
  • Delay Aging
    - research has shown that individuals at any age can increase muscle strength through a regular routine of strength training exercises.

Better Quality of Life
- you'll feel more confident, in control and able to do the kind of things that make life worthwhile like carrying a 3-year-old child. Stronger muscles also help improve sports performance.

Strength-training tips

  • Always warm up before and stretch after each session.
  • Ensure that machines are adjusted correctly to prevent injuries.
  • Always exhale when exerting force.
  • Build up to 2 - 3 sets for each muscle group (arms, chest, shoulders, back, abdominals, thighs & calves)
  • Rest for at least 1 - 2 minutes between each set.
  • Be aware of form and technique.
  • When in doubt, consult a physician before starting any exercise programme.

Have fun!

Written by
Mr Mike Yoong

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