Fitness Library

Pumping Iron -- S-L-O-W-L-Y

We've all learned that strength training has become recommended more and more by exercise physiologists, fitness trainers, doctors, and even the Surgeon General.  Many of the ills associated with getting older (brittle bones, poor balance, weight gain) turn out to be more closely linked to loss of muscle mass than to the passage of time.  Strength training (using weights, resistive equipment or simply the use of our own body weight against gravity) can reverse many of the problems associated with aging.

Some benefits of strength training: 

1. strong muscles lead to strong bones, helping to prevent osteoporosis
2. increased muscle tissue leads to more calories burned, even at rest
3. muscles help the body better use glucose, decreasing the risk of Type-2 diabetes

The latest theory of efficient weight training is to do exercises s-l-o-w-l-y! -- the theory being that by slowing the speed and reducing the momentum with which one lifts and lower their weights, they maximize pressure (or "load") on the muscle, and thus build strength and size, as well as greater bone density.

My suggestion for effective and efficient strength training, whether it's with weights, resistive equipment or body weight is:

Print this Article