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TECHNIQUE
I. Machine Adjustments
- Adjust equipment to line up body's moving joint with the machine axis of rotation.
- The axis of rotation should appear as a red dot or the rotating mechansim on the machine.
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Why Should You Strength Train Today? |
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1. TO AVOID MUSCLE LOSS WITH AGE. 2. TO AVOID METABOLIC RATE REDUCTION WITH AGE. |
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Degenerative Diseases Positively Affected by Strength Training |
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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 20001. 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. |
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Guidelines for Resistance Training |
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I . Warm up and stretch before doing any training. A. Reduces chance of injury. B. Reduces muscle soreness.
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Each workout should be divided into 5 phases: - Warm-up = 5-10 minutes
- Light Stretching = 5 minutes
- Resistance = 40-55 minutes
- Cardiovascular & Aerobic Activity = 15-45 minutes
- Cooldown & Stretch = 10-20 minutes
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