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Training 101

TECHNIQUE

I. Machine Adjustments

  1.  Adjust equipment to line up body's moving joint with the machine axis of rotation.
  2. The axis of rotation should appear as a red dot or the rotating mechansim on the machine.
Read more...
 
Why Should You Strength Train Today?

1. TO AVOID MUSCLE LOSS WITH AGE.

2. TO AVOID METABOLIC RATE REDUCTION WITH AGE.

Read more...
 
Degenerative Diseases Positively Affected by Strength Training

1. CARDIOVASCULAR DISEASE - disease affecting the heart and the blood vessels surrounding it.

2. DIABETES MELLITUS - a disorder of carbohydrate metabolism characterized a reduced sensitivity to insulin or a cessation of the body's production of insulin.

  • Type I - when an individual has no insulin production. Daily insulin injections are required.
  • Type 2 - when an individual is non-insulin dependent.
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A Dozen Reasons To Exercise

Nutrition Action Health Letter Jan/Feb 2000

1. SLEEP: U.S. Edition Sleep Study: A 16-week exercise program (30 to 40 minutes of brisk walking or low-impact aerobics four times a week) improved the quality, duration, and ease of falling asleep in healthy older adults. Exercise may improve sleep by relaxing muscles, reducing stress, or warming the body.

Read more...
 
Guidelines for Resistance Training

I . Warm up and stretch before doing any training.

A. Reduces chance of injury.
B. Reduces muscle soreness.
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Guidelines For Excercise

Each workout should be divided into 5 phases:

  1. Warm-up = 5-10 minutes
  2. Light Stretching = 5 minutes
  3. Resistance = 40-55 minutes
  4. Cardiovascular & Aerobic Activity = 15-45 minutes
  5. Cooldown & Stretch = 10-20 minutes
Read more...
 
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